How to calculate your daily calorie needs

If you think calculating your daily calorie needs is a very complicated process that requires expert knowledge, you’re mistaken. You can easily determine your calorie requirements, which is a great starting point for your diet—whether your goal is weight loss or muscle gain. If your goal is fat loss, we can already tell you that one of the secrets to successful weight reduction is a calorie deficit. This means you need to use (or burn) more energy than you consume.

In summary:

• In a calorie deficit, your body weight will decrease.
• If the calories you consume equal the calories you burn, you will maintain your current weight.
• If your calorie intake exceeds the calories burned, your body weight will increase.

How do we know how much energy our body needs?

Step 1: Calculate your Basal Metabolic Rate (BMR)

Basal metabolic rate (BMR) refers to the minimum amount of energy required to sustain the basic life functions in a resting, awake person who is not under the influence of medications. More precisely, BMR is the amount of energy required to maintain essential bodily functions when a person is in complete physical and mental rest, at least 12 hours after their last meal, and in a thermally neutral environment.

There are several methods to determine BMR. It can be measured with devices such as an InBody machine, but in the absence of such tools, one of the most accurate estimations can be made using the Harris-Benedict formula:

For men:

66.46 + (13.8 × weight in kg) + (5 × height in cm) – (6.8 × age in years)

For women:

655 + (9.6 × weight in kg) + (1.9 × height in cm) – (4.7 × age in years)

Step 2: Calculate your Daily Energy Requirement

Your daily energy requirement primarily depends on your BMR (as detailed above) and your physical activity level. Activity levels are assigned Physical Activity Factors. By multiplying your BMR with the appropriate factor, you can estimate your Total Daily Energy Expenditure (TDEE).

Here are the multipliers for different activity levels (the more intense the activity, the higher the multiplier):

TDEE (Total Daily Energy Expenditure):

• Sedentary work: BMR × 1.2
• Low physical activity: BMR × 1.375
• Moderate physical activity: BMR × 1.55
• High physical activity: BMR × 1.725
• Extreme physical activity: BMR × 1.9–2.4

This will give you your daily calorie needs, and within that range, you should ensure your body receives the necessary nutrients.

If you’re not a fan of doing calculations, there are many websites where you can input your data and get your recommended daily calorie intake. Still, it’s useful to understand what goes into these calculations.

Note, however, that this calculation is not entirely precise—it should be treated more as a guideline, since everyone’s body works differently. It’s a good idea to use multiple methods to calculate your energy needs and compare the results. If you get widely different results, chances are you entered incorrect data somewhere.

Step 3: What Should Your Energy Intake Be Made Of?

Protein

According to most studies, a daily protein intake of 1.6–2.2 grams per kilogram of body weight is appropriate if your goal is to maintain or increase muscle mass. It’s best to meet this requirement through whole foods, but if that’s not possible, feel free to use protein powder as a supplement.

• Protein contributes to muscle growth and maintenance
• Burning 1 gram of protein yields 4.1 kcal
• Great protein sources include: lean meats, fish, dairy products, eggs, legumes, and nuts

Carbohydrates and Fats

The debate over whether carbs or fats are the bigger enemy in weight loss is ongoing in the fitness world. The truth is, it’s not that simple, and in reality, neither is the enemy. If your goal is to lower your body fat percentage while increasing muscle mass, it may make sense to increase your protein intake at the expense of carbs and/or fats.

However, the ideal macronutrient ratio depends on many factors, such as personal preferences, type and frequency of workouts, etc. Some athletes succeed on a low-carb, high-fat diet, while others thrive on the exact opposite.

What you should know:

• Burning 1 gram of carbohydrate yields 4.1 kcal
• Burning 1 gram of fat yields 9.3 kcal

Example macronutrient distribution for a person weighing 85 kg with a daily energy need of about 2,200 kcal:

• 170 g protein (680 kcal)
• 245 g carbohydrates (980 kcal)
• 60 g fat (540 kcal)

Now that you understand the basics, you’re one step closer to creating your own personalized meal plan!