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The Best and Easiest Way to Determine Caloric Needs

What is the advised daily intake of calories? Is among the most commonly asked questions in men and women wanting to lose or gain weight. If you’re going to assist your body to function the right way we must have the proper caloric intake. It is recommended to count calories in order to take care of normal body mass and avoid possible medical conditions like all forms of diabetes, levels of cholesterol, blood pressure levels and malnutrition.

To answer the question of how to determine our intake needs we need to define several terms that will be key in this entire article. Let’s learn about Calories. We can define a calorie as the factor used to know or to measure the energy-producing utility of food we eat in simple terms. The actual definition is a calorie is a unit of energy. It is defined as the approximate amount of energy needed to raise the temperature of one gram of water by one degree Celsius at a pressure of one atmosphere.

Food sources that provide energy include; -Proteins. -Carbs. -Fats. How do these food substances provide energy? , its straightforward. During metabolism, the food is burned and energy is released in different forms.

young woman

So what is metabolism?

A metabolism is the chemical processes that happens in the cells of all living organisms to maintain life. Having known that, we need to know how much energy each food component gives during metabolism.

1. Carbohydrates:  Carbs are the foods that provide our body with energy. After they are broken down in the process of metabolism, they produce four calories per gram. Examples; green vegetables, whole grains, starchy vegetables, etc.

2. Proteins:  Proteins are the food substances that build the body muscles. They belong to any a group of nitrogenous compounds. Proteins have large molecules composed of branched chains of AA [amino acids]. During metabolism, One gram of proteins produces four calories in each gram. Examples of proteins are; meat, eggs, milk, beans, etc.

3. Fat:  These are merely the oily substances that are naturally occurring in the body cells of the living organisms. Excess fats are stored in the subcutaneous layer of the skin or around the major organs such as the heart and the kidney. Examples of fats are; pork and lamb, tropical oils, fatty dairy products, etc. One gram of fat produces nine calories. The calorie quality of food we eat is determined by the measure of different food components that is the proteins, curbs, and the vitamins.

As you can see from the above caloric value in foods, fats produce the highest. So the number of calories that we intake is determined by how much we eat. A take-home concern is when eating fats or food-rich fat foods such as cheese, butter, nuts, red meat, mayonnaise, many sweets and fried foods,  is that these items carry a much higher caloric content.

Calories carried in food are converted into diverse kinds of operating energy during the metabolic processes within the body cells: electrical for coordination of nerve stimuli, mechanical for tissue compression and movement, chemical processes for metabolic reactions, and finally heat for the maintenance of healthy body heat. Therefore to determine the amount of calories required the body to better health, the following factors are essential:


1. BMR [basal metabolic rate]; the value of energy needed when the body is at rest.

2. The physical level of the body:

It is the activity factor. So, to determine, the calories needed the weight of healthy body is used and the activity factor. Borrowing from other researchers, calorie requirements each Day can be determined using the the following the following guidelines,

For people who have low or no physical exercise, [HBW) healthy body weight x 10 = to cater for the [BMR] basal metabolic rate [HBW] x 13 = to cater for your basal metabolic rate [BMR].

For less activity You take the healthy body weight [HBW] x 15 = to cater for basal metabolic rate [BMR]

For moderate activity You take the healthy body weight [HBW] x 17 = to cater for [BMR] basal metabolic rate.

For heavy activity You take the healthy body weight [HBW] x 20 = to cater for the basal metabolic rate [BMR)

When Estimating Your Calorie requirements, keep in mind that, [BMR] basal metabolic rate varies depending on one’s genetic origin, sex, age, height, level of activity and the body composition. Giving an example, How many calories should I eat on a daily basis? There is no simple answer to this question because the amount of calories we need on a daily basis is different for each person. Different people have different calorie needs. So, let’s see how to get an approximate answer to this question.

How to calculate your Basal Metabolic Rate (BMR) (The Harris-Benedict equation) You can calculate (Approximately) your BMR using The Harris-Benedict equation. For Men, BMR = 66 + (623 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)

For Women, BMR = 655 + (435 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)  Let’s say you’re a 20-year-old woman whose weight is 120Ibs and height is 60 inches. Then your BMR = 655 + (4.35 x 120) + (4.7 x 60) – (4.7 x 20) = 1365 calories. In general, you can find out how many calories you need to consume by finding out your basal metabolic rate. This number is how many calories you burn in a day with minimal movement, i.e., the calories you need to stay alive.


It is determined using the method below, 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years) You will also need to understand how many more calories are required to support yourself while you carry out your daily activities. You can calculate this number by seeing which of the below descriptions suits you and applying the appropriate percentages. When your body notices that the amount of daily calories has significantly decreased, your body goes into protection mode and slows down your metabolism. As a result, you won’t lose the weight you anticipate. Losing 1 to 2 kg every week is the recommended amount by weight loss experts.

To healthfully reduce your caloric intake, follow these steps,

Step One:  For a week, write down all the food you eat along with the number of calories in each.

Step two:  Calculate the total calories and divide the number by seven. For example, if you consume 14,000 calories a week that means that your daily caloric intake is 2,000. Here’s the math, 14,000 / 7 = 2,000.

Step three:  Subtract 20 percent from your daily caloric intake. That’s the number of calories you should cut per day. Here’s the math, 2,000 x.20 = 400. The daily caloric intake is now 1,600 calories. Here’s the math, 2,000 – 400 = 1,600. The number of calories cut in a week is 2,800. Here’s the math, 400 x 7 = 2,800. You need to lose 3,500 calories per week to shed a pound. So there’s still an additional 700 calories to go to lose one pound. Here’s the math, 3,500 -2,800 = 700.

Step four: Give a low-intensity workout a try. By walking two miles per day, you will burn those additional calories. The average woman loses 74 calories per mile, and the ordinary man loses 88 calories. To raise the total calories, you burn per mile, consider running two miles. Typically, a person burns 100 calories per mile while running.When served with the right kind of energy at the proper phase, your body will use the
perfect amount of energy it needs to function and will not need to pile any surplus fat around your stomach.

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So what’s the ideal amount of energy your body needs?

To arrive at the perfect energy intake for your body type, You will first need to understand the all-important C word -Calories.Nearly every one of us was going about eating and drinking the incorrect type of foods, mostly overindulging on carbohydrates and fats. That’s why particular foods are labeled as junk foods. A lot of us have also acquired the lousy routine of eating 3 square meals a day, but just think about it. Do you eat them because you are sincerely hungry at the time or indeed because you are conditioned to the idea?

The correct way to eat is to distribute your caloric consumption across several smaller balanced meals right through the day. You’ll merely have to mix and match your proteins, carbohydrate, and fats and stretch them across six meals in its place of three. You don’t have to turn out to be fanatical about your calories, but after you understand the fundamental principles, you’ll find it painless to eat smaller meals more regularly. Begin off with a light breakfast, follow it with a mid-morning snack and have a good lunch. Then how can you determine the correct caloric requirements for the body as a whole and establish together a wholesome unsaturated fat- diet that’s entirely appropriate for you.

Determine your level of physical activity.

Would you label yourself as sedentary, mildly active or exceptionally active? Are you a gym rat? Do you love swimming or participate in some sports? Perhaps you maintain a desk job that keeps you in one place a significant amount of the time.

The number of calories your body needs will vary greatly depending on your lifestyle.


Find out how many calories there are in what you eat.

You have to differentiate a healthy meal from an unhealthy one, Begin reading food labels. Check to see if your meal is nutritionally well balanced and that you are getting the right amount of each food group in each.

Figure out the right serving size.

Even if you eat well-balanced meals, you will not lose weight if you stuff yourself in the name of eating healthier. That’s surplus calories again.

On the other side if you have too little you’ll feel like you are starving. A healthy serving size ought to leave you pleasantly full. Figure it out and stick to that serving size for each meal you eat.

Put a routine in place.

Its not good enough just to eat the appropriate foods. Furthermore, you also have to eat them at the proper time. Soon you will find your body working like clockwork. You’ll feel hungry only at the right times, and you will not have to rely on a timer. In the end, recheck your diet with the results.

Your body is a well-tuned machine. If you aren’t losing or gaining weight, then you have missed some aspect of your diet and lifestyle. Examine your eating habits and lifestyle to find out the trouble and make changes. A sedentary person would go about a day only with minimum exercise. This person is likely to walk only if it is necessary and takes the lift or the escalator if possible. He is also desk-bound most of the day when working or studying. The calorie count of this person are 20 percent more than his basal metabolic rate, so multiply it by 120 percent to find out how much you need to burn if you fit in this category.

A person who does light activity will walk the extra distance to take the bus or the train, take the stairs preferably than the elevator or the lift, and may have a slightly more active job or school life with movement around the workplace or campus. He might even take a long afternoon or evening walk but does not sweat or pant when he conducts his light exercises. The caloric need of this person is 30 percent more than his basal metabolic rate, so multiply it by 130 percent to find out how much you need to burn if you fit in this category.


A moderately active person runs or jogs 2-3 times a week, or engages in a sport or exercise that causes him to have difficulty holding a conversation when the activity is carried out, This person spends around 4-5 hours a week exercising. The caloric need of this person is 40 percent more than his basal metabolic rate, so multiply it by 140 percent to find out how much you need to burn if you fit in this category.

A person who is very active is most likely involved in a training regime every other day. He has most likely been doing sports or exercises, either at home or the gym, with the time spent ranging between 6-10 hours daily. During this practice, it is impossible to keep a conversation with him as he is focused and he is breathing too heavily to talk. This person could also be doing intensive gym training like strength training. The caloric need of this person is 50 percent more than his basal metabolic rate, so multiply it by 150 percent to find out how much you need to burn if you fit in this category.

So now to find out how many calories you burn, it is time to find out how many more calories you need to add to this number to gain weight. Anything between 200 to 500 calories will already cause a tip on the scale regarding weight. I do not recommend anything over 500 calories as it may cause a significant increase in fat percentage, which is just not what gaining weight is about.

In conclusion, you should now be able to receive an engineering degree with your knowledge of the definition of a calorie, calories or keeping track of them could be compared to maintaining a budget. What goes in must equal or be less than what goes out otherwise, you’ll have a high count of calories. A sneaky way to increase or maintain a high metabolic rate is also known as adding to your lean muscle mass. Of course, you would do this naturally through exercise and healthy eating.  I hope you have found this article informative for better health.


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