How to Calculate Your Daily Calorie Needs
12.1 هزار بار بازدید -
7 سال پیش
-
in this video we will
in this video we will show you how to calculate your daily calorie needs accurately.
In the process of achieving physical fitness, nutrition is more important than the workouts we do in the gym. One of the most important aspects of nutrition is the total amount of calories you are taking in.
As discussed in one of our previous videos, the common formula people use to calculate their calorie needs is inherently flawed. To accurately calculate your daily calorie needs you need to find out your body fat percentage that is the percentage of your body weight, which is composed of fat. Measuring body fat percentage is beyond the scope of this video; just Google search for it and you will find numerous articles.
Once you have figured out what your body fat percentage is, through this formula you can calculate your resting metabolic rate (RMR), which is the energy you need to spend for just lying in bed and do nothing, through the formula shown
RMR = 500 + 22 X (mass in KG) X (1 – Body fat percentage) or
RMR = 500 + 10 X (mass in pounds) X (1 – Body fat percentage)
Now of-course most of us do not just stay in bed, we perform our daily chores, which all require energy. Below are the factors you need to multiply to your RMR based on your level of activity, keep in mind this is daily calorie needs outside of exercise,
Bed Ridden Individual 1.3
Person with Sedentary Occupation 1.6
Person with Mostly Sedentary Occupation and Some Movement 1.7
Person in Active Occupation with Prolonged Standing 1.8
Person Performing Strenuous Labor Work 2.2
To calculate that calorie expenditure for a particular exercise, you need to consider the intensity of an exercise into account. In general the intensity is defined through METs, it is a metabolic multiplier that is applied to any exercise based on how intense it is. Below is a list of METs for different types of exercises
EXERCISE METs
High Impact Aerobics 7
Low Impact Aerobics 5
Vigorous Effect Bicycling (14-16mph) 10
Light Effort Bicycling (10-12mph) 6
Vigorous Walking 5
Light Walking 2.5
Running (6min/mile) 16
Running (12min/mile) 8
Intense Weightlifting 6
Light Home Exercise, light to moderate effort 3.5
You can calculate the amount of calories burnt in each exercise by multiplying the MET factor with your weight and the amount of time you spent in doing the exercise. The formula is
Calorie Burnt in an Exercise = Body weight (KG) X Duration (hrs) X METs
Calorie Burnt in an Exercise = (Body weight (lbs) X Duration (hrs) X METs) / 2.2
Finally your total calorie needs on the exercise day will be
Total calorie needed = RMR X Activity multiplier + Calories Burnt in Exercise
It should be noted that all to calculations suggested above are just a starting point for you. Although they vary in accuracy, the only 100% accurate way to estimate you calorie needs is through trial and error where you eat the calculated amounts of calories for a week and observe how much weight you gained or lost and then accordingly change the diet
Background Music: Bay Breeze by FortyThr33 SoundCloud: fortythr33-43
Creative Commons — Attribution 3.0 Unported— CC BY 3.0
http://creativecommons.org/licenses/b...
Music provided by Audio Library Video
In the process of achieving physical fitness, nutrition is more important than the workouts we do in the gym. One of the most important aspects of nutrition is the total amount of calories you are taking in.
As discussed in one of our previous videos, the common formula people use to calculate their calorie needs is inherently flawed. To accurately calculate your daily calorie needs you need to find out your body fat percentage that is the percentage of your body weight, which is composed of fat. Measuring body fat percentage is beyond the scope of this video; just Google search for it and you will find numerous articles.
Once you have figured out what your body fat percentage is, through this formula you can calculate your resting metabolic rate (RMR), which is the energy you need to spend for just lying in bed and do nothing, through the formula shown
RMR = 500 + 22 X (mass in KG) X (1 – Body fat percentage) or
RMR = 500 + 10 X (mass in pounds) X (1 – Body fat percentage)
Now of-course most of us do not just stay in bed, we perform our daily chores, which all require energy. Below are the factors you need to multiply to your RMR based on your level of activity, keep in mind this is daily calorie needs outside of exercise,
Bed Ridden Individual 1.3
Person with Sedentary Occupation 1.6
Person with Mostly Sedentary Occupation and Some Movement 1.7
Person in Active Occupation with Prolonged Standing 1.8
Person Performing Strenuous Labor Work 2.2
To calculate that calorie expenditure for a particular exercise, you need to consider the intensity of an exercise into account. In general the intensity is defined through METs, it is a metabolic multiplier that is applied to any exercise based on how intense it is. Below is a list of METs for different types of exercises
EXERCISE METs
High Impact Aerobics 7
Low Impact Aerobics 5
Vigorous Effect Bicycling (14-16mph) 10
Light Effort Bicycling (10-12mph) 6
Vigorous Walking 5
Light Walking 2.5
Running (6min/mile) 16
Running (12min/mile) 8
Intense Weightlifting 6
Light Home Exercise, light to moderate effort 3.5
You can calculate the amount of calories burnt in each exercise by multiplying the MET factor with your weight and the amount of time you spent in doing the exercise. The formula is
Calorie Burnt in an Exercise = Body weight (KG) X Duration (hrs) X METs
Calorie Burnt in an Exercise = (Body weight (lbs) X Duration (hrs) X METs) / 2.2
Finally your total calorie needs on the exercise day will be
Total calorie needed = RMR X Activity multiplier + Calories Burnt in Exercise
It should be noted that all to calculations suggested above are just a starting point for you. Although they vary in accuracy, the only 100% accurate way to estimate you calorie needs is through trial and error where you eat the calculated amounts of calories for a week and observe how much weight you gained or lost and then accordingly change the diet
Background Music: Bay Breeze by FortyThr33 SoundCloud: fortythr33-43
Creative Commons — Attribution 3.0 Unported— CC BY 3.0
http://creativecommons.org/licenses/b...
Music provided by Audio Library Video
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