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Original: 10/27/2009 7:04 PM
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Kevin72
Tuesday, October 27, 2009

How To Calculate Your Daily Caloric Intake (General)

 


(Warning: Please consult a certified nutritionist before attempting any sort of diet plan)

Here's how to calculate maintenance level of daily caloric intake (had to grab my nutrition book from when I took the class at uni )

1. Calculate BMR (Basal Metabolic Rate aka how many calories you need to upkeep normal bodily functions)

Men use: 1.0kcal/kg
Women use: 0.9kcal/kg

For men:
(weight in kg) x (1.0kcal/kg of bodyweight x hour) x (24 hours/day) = BMR in kcal/day
For women:
(weight in kg) x (0.9kcal/kg of bodyweight x hour) x (24 hours/day) = BMR in kcal/day

2. Determine Your Activity Level

sedentary = 30% BMR
light = 50% BMR
moderate = 70% BMR
strenuous = 100% BMR

so, activity level x BMR kcal/day = activity in kcal/day needed to support daily activity

3. Determine TEF (Thermic Effect of Food aka cost of calories to digest food... usually 5% for fat and carbs and 10% for protein... we'll use 5%)

5% x (BMR + Activity + Gain) = TEF in kcal/day

4. Determine total energy intake

BMR + Activity + TEF = TOTAL kcal/day



SOOOO....
For example, I'll use myself

BMR = 1.0kcal/kg x hour x 78kg (aka 172 lbs) x 24hours/day = 1872 kcal/day

Activity Level = 50% BMR so, 0.5(1872kcal/day) = 936 kcal/day

TEF = 0.05 (1872 + 936 + 500) = 165.4

Total Energy Intake to Gain: 1872 + 936 + 165.4 = 2973.4 kcal/day


This is pretty much on the money for me as I use fitday.com to calculate my daily intake of calories (fats/carbs/protein) and I've been hitting 2900-3000kcal/day and maintaining the same weight over the last several days.

As for gaining or losing weight...

+500kcal/day = +3500kcal/week

3500kcal = 1lb of fat

Fat = energy, so don't be scared! For those wanting to gain weight, energy is needed to lift more weights so you can gain more muscle mass (but you will gain some fat as well ). This can be varied if you don't want to gain fat fast, but you must increase your calories over your daily caloric intake to gain any weight at all.

-500kcal/day = -3500kcal/week

This means you will lose 1lb of fat per week.

What are you goals? What's your daily caloric intake? Are you trying to gain or lose weight? I'll try to answer questions, just write them in the comments!
 Posted 10/27/2009 7:04 PM - 10 Views - 2 eProps - 1 Comment

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Visit Kevin72's Xanga Site!
Good information, always wondered how to calculate how many calories I was supposed to be intaking.
Posted 10/28/2009 10:53 PM by Kevin72 Xanga True Member - reply

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