Calculate calorie needs: this is how you know what your body really requires
Calculating calorie needs: this is how you know what your body really needs
Introduction
Whether you want to lose weight, build muscle mass, or simply maintain your weight – it all starts with one crucial step: calculating your calorie needs. By knowing how much energy your body uses daily, you can accurately align your nutrition and training goals. In this blog, we explain what calorie needs are, how to calculate them, and which factors play a role.
What are calorie needs and why are they important?
Your calorie needs, also known as energy needs, is the number of kilocalories your body requires daily to function. This consists of three parts:
1. BMR (Basal Metabolic Rate)
The energy your body burns at rest, for example, for your breathing, heart rate, and organ function.
2. Activity level
Everything you do on top of rest – from walking to training – increases your daily calorie burn.
3. Thermic effect of food (TEF)
Your body also uses energy to digest and absorb food.
👉 By calculating your calorie needs, you know how much you can eat to maintain your weight, lose weight, or gain weight.
How can you calculate your calorie needs?
There are various formulas, but the Harris-Benedict or Mifflin-St Jeor methods are the most accurate for daily practice.
Step 1: Calculate your BMR
For example, according to the Mifflin-St Jeor formula:
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Men:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5 -
Women:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161
Step 2: Multiply by your activity factor
| Activity level | Factor |
|---|---|
| Little to no exercise | 1.2 |
| Lightly active (1-3 days/week) | 1.375 |
| Moderately active (3-5 days/week) | 1.55 |
| Very active (6-7 days/week) | 1.725 |
| Extremely active | 1.9 |
👉 BMR × activity factor = your daily calorie needs
What do you do with your calorie needs?
1. Maintain weight
Are you eating around your calculated needs? Then you will maintain a stable weight.
2. Losing weight
👉 Create a calorie deficit of 10-20%.
For example: needs = 2,300 kcal → eat approximately 1,900 – 2,000 kcal per day.
3. Building muscle mass
👉 Add 250-500 kcal per day on top of your needs.
Note: focus on sufficient protein (approximately 1.6-2.2 g per kg of body weight).
Tips to keep track of your calorie intake
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Use an app like MyFitnessPal, Yazio, or Lifesum
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Weigh your meals for greater accuracy
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Recalculate your needs with weight changes or other goals
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Don't forget your proteins, fats, and carbohydrates: macronutrients count too!
Conclusion: calculating calorie needs is the key to success
By calculating your calorie needs, you gain control over your nutrition and your goals. Whether you want to lose fat or build muscle mass, with the right knowledge and tools, you can make significant progress in the right direction.Make insight your strength – and start today!
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