Caloric demand calculator – what is it and how to calculate it?

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Many people want to enjoy a slim figure, without unnecessary kilograms. To achieve this, you need to focus on a few elements. First of all, you should determine your caloric needs. For this purpose, a caloric demand calculator has been developed. How to use the caloric demand calculator? How to calculate the caloric demand? What does the obtained result depend on? You can find all the information below.

Caloric requirement – what is it?

The caloric demand is otherwise known as the total metabolism (CPM). In the literal sense, it is the amount of energy (kilocalories) that should be supplied to our body with food each day. Knowing the value of CPM is essential to planning your diet.

The foundation of total metabolism (CPM) is the basic metabolism (PPM).

see also: Slimming diet – how to lose weight wisely?

Caloric demand and the basic metabolism

The human body burns calories even while resting. Moreover, when you perform activities such as breathing, processing nutrients, and producing cells, you burn calories.

Basal Metabolic Rate (PPM or BMR) is the number of calories the body needs to carry out its most basic life support functions.

The higher the PPM value, the greater the caloric requirement.

Basal metabolic rate (BMR) is often used interchangeably with resting metabolic rate (RMR). While BMR is the minimum number of calories needed for basic functions at rest, RMR – also known as resting energy expenditure (REE) – is the number of calories your body burns while resting.

Although your BMR and RMR are slightly different, your RMR should be an accurate estimate of your BMR.

Also read: Calorie table – count and lose weight

Caloric demand calculator – how to calculate?

There are several or even a dozen or so ways of calculating the caloric requirement. One of the most popular is the Harris-Benedict method, which takes height, age and gender into account. Thanks to this method, you can create your “paper” caloric calculator – you only need a piece of paper, something to write and the previously mentioned parameters of your body.

The caloric demand is calculated:

For women:

BMR = 655 + (9,6 × weight in kg) + (1,8 × height in cm) – (4,7 × age in years),

For men:

BMR = 66 + (13,7 × weight in kg) + (5 × height in cm) – (6,8 × age in years).

If you have already calculated your BMR using the Harris-Benedict formula, the next step is to calculate the number of calories you burn with your daily activities based on your lifestyle:

  1. sedentary – if you do minimal exercise or no exercise, multiply your BMR by 1,2,
  2. slightly active – if you exercise lightly one to three days a week, multiply your BMR by 1,375,
  3. moderately active – if you exercise moderately for three to five days a week, multiply your BMR by 1,55
  4. very active – if you exercise vigorously six to seven days a week, multiply your BMR by 1,725,
  5. extra active – If you do very heavy exercise six to seven days a week or do physical labor, multiply your BMR by 1,9.

The final count is the approximate number of calories you will need each day to maintain your weight.

You can create the caloric demand calculator yourself using the above formula. However, there are online calculators available on the internet with which you can quickly calculate your caloric needs.

Methods of calculating the daily caloric requirement

For women aged 20-40, weighing about 60 kg, the demand depends on the lifestyle:

  1. sedentary and inactivity – 1900 kcal,
  2. strenuous exercise – 2600 kcal,

For women 41-60 years old weighing 60 kg, the requirement is as follows:

  1. sitting and inactivity – 1800 kcal,
  2. high physical activity – 2400 kcal

For men aged 20-40, weighing around 70 kg, the requirement is as follows:

  1. sedentary and inactivity – 2400 kcal,
  2. high physical activity – 3400 kcal,

For men 41-60 years old, weighing 70 kg, the requirement is:

  1. sedentary lifestyle and inactivity – 2250 kcal,
  2. significant physical exertion – 3200 kcal.

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