If your health and wellness goals include weight management, it can be useful to learn how to calculate caloric needs. Knowing exactly how many calories you require will enable you to make food and activity choices to reach your target goals more successfully – something central to the CICO diet (Calories In Calories Out).
CICO dieting works on the principle that once you understand your caloric requirements, you can add or reduce calories accordingly to gain, lose or maintain weight.
Continue reading for an in-depth guide on calculating your caloric requirements using the Mifflin-St Jeor equation and working with that number once it has been calculated.
Step One: Calculating Your Basal Metabolic Rate (BMR).
BMR (basal metabolic rate) measures how many calories your body burns just to stay alive, meaning even if you were sitting idle all day in bed your body would still require energy in form of calories to breathe, pump blood, make cells and hormones and produce energy through natural means like breathing and pumping blood circulation systems, for breathing etc. (1)
One of the easiest and most reliable ways to calculate BMR is using the Mifflin-St Jeor equation, which factors in weight, height, age and gender (1-5). (1-5)
By plugging your personal numbers into this formula, you can obtain an estimated estimation of how many calories your body burns at rest – although this method of BMR calculation may provide one of the more accurate estimations (more on that below!). (Be mindful that no calculation method can give an exact figure).
Let’s use an example to demonstrate this calculation process: For a 35-year-old female weighing 5’4″ and 35 pounds, first calculate her height in centimeters and kilograms before going further with this calculation process.
Height in Centimeters = Inches multiplied by 2.54 or 64 times 2.54. (This gives 162.56 cms.
Weight in kilograms = Weight in pounds divided by 2.2 or 75 = 75
Now let’s plug these numbers into the BMR equation.
BMR = (10×75)+ (6.25×162.56) – (5 x 35) = 161
BMR= 750 + 1016 – 175 = 161.
BMR 1,430 Calories/Day Your daily energy requirements average out to approximately 1,430 Calories; this figure may change based on how active you are during the day (to easily calculate this figure click here.). However, to maintain basic functions your energy requirements need only remain constant (this formula can easily help calculate it!).
Your weight-loss goals might also include setting realistic calorie goals >.
Step Two: Tailor BMR to Your Activity Level
Now that you understand your BMR, factoring in activity level to get an accurate idea of how many calories you require daily will give a more precise representation. The total daily energy expenditure (TDEE), taking account of daily movement and adapting caloric needs accordingly. (1) To estimate your TDEE use these activity multipliers:
Sedentary (little to no exercise) lifestyle
Utilize this activity level multiplier if your daily movement consists of minimal physical exertion or activity – for instance if your workday involves driving to work and sitting at a desk (1)
Activity Multiplier: BMR x 1.2
Lightly active individuals (exercising one to three days each week).
(1) Exercise at least three times each week – such as going for a walk. (1)
Activity Multiplier: BMR 1.375
Moderately active (exercising 3 to 5 days each week).
Let’s say you walk a lot and exercise most days; that would qualify as moderate activity (1)
Activity Multiplier: BMRx1.55
Very active (exercising 6-7 times weekly).
(1) Are You Engaged in Purposeful Exercise-such as using an Elliptical Machine-or Engaging in physical work on an on-going basis, Considered Highly Active(1)
Activity Multiplier: BMR
Super active (involvement in rigorous exercise or physical work):
(1) One way of being Considered Extremely Active (1) If You Push Hard When Exercising-such as in Spin Class-Or have an Intense Physical Job
Activity Multiplier (BMR x 1.9)
Returning to our previous example, if you exercise four times each week your activity multiplier would equal BMR times 1.55. Your BMR was 1,430 so this equation looks something like this.(1)
1,430 Calories Per Day for Eligibility Under Medicare Part D Plans = 2,216.50 Calories Each Day.
Maintaining your current weight requires approximately 2,215 daily caloric intake; we’ll adjust this number according to your goals and needs.
Step Three: Determine Your Target Weight or Goal Weight Gain or Maintenance:
Here, you will learn to calculate your caloric needs based on your goal and lifestyle.
CICO Diet for Weight Loss:
The basis of CICO Diet’s approach to weight loss is simple. A pound is approximately equivalent to 3,500 Calories and to shed those excess pounds you would subtract between 250 to 500 Calories from Your Daily Energy Requirements (TDEE).
With our example TDEE of 2,215, cutting your daily intake by 500 calories should lead to gradual, sustainable weight loss of approximately one pound each week.
Remember, gradual changes are effective because they’re less daunting, while remembering calorie counting as an aid for weight loss may or may not provide accurate estimates; you could lose more or less than predicted after calculating your personal caloric requirements for weight reduction.
Weight Gain: To achieve muscle or weight growth, more calories than your total daily energy expenditure are necessary for weight gain. Your caloric needs could increase by 500 per day for this purpose bringing your total to about 2,715 per day.
MyFitnessPal is an invaluable tool when it comes to adding calories for weight gain. MyFitnessPal also makes it simple and effortless for users to ensure they’re including nutritious sources when tracking calorie consumption.
Maintenance:
To achieve weight maintenance, aim to match your daily calorie consumption to your TDEE; in our example that would mean eating about 2,2115 per day.
Whatever your goal, making small and gradual adjustments is the key to long-term success. Extreme caloric deficits or surpluses may be difficult to sustain over time and could negatively impact your health – an app such as MyFitnessPal can assist in following the CICO diet for weight gain, loss or maintenance.
Samantha Cassetty, MS, RD is an internationally acclaimed food and nutrition expert, media personality, nutrition consultant and author. Known as Good Housekeeping’s former Nutrition Director as well as co-author of Sugar Shock book – Cassetty holds both Masters in Social Work (MSSW) and Registered Dietician certifications (RD).
Daisy Mercer, RD is currently employed at MyFitnessPal as Food Data Curator. She received a Bachelors in Food Science and Dietetics from Colorado State University before going on to complete a dietetic internship at VA San Diego Healthcare system.
Balance Your Macronutrient Intake and Increase Caloric Intake
CICO diet can assist in helping manage caloric intake; macronutrient balance enables you to enhance nutrition.
Protein, fats and carbohydrates make up the three macronutrients; finding an appropriate combination can help your body reach specific goals like losing weight or building muscle more easily (and the free macro calculator can help). (You can set personal macro goals here.)
Protein:
A key part of maintaining muscle strength and mass, protein can also increase satiety allowing you to feel satisfied for longer after each meal, especially while dieting in caloric deficit mode (6)
Fats: Incorporating heart-healthy fats such as avocados, nuts and seeds in your daily caloric needs at about 30% will provide optimal macronutrient balance (3)
Carbs Are Key For Weight Loss
People trying to shed the extra weight often view carbohydrates with suspicion; yet carbohydrates provide your body and brain with energy while fueling physical activity in muscles – an indispensable pillar in macronutrient balance, making up about 40-50% of daily caloric needs from carbs(3)
These guidelines should only serve as general recommendations; some individuals may prefer adjusting their intake according to individual needs and goals.
Calorie Counting Isn’t an Exact Science: Other Considerations to Keep in Mind
Calorie counting can be an effective means of weight management; however, other factors influence whether or not your body loses or gains weight.
So it is crucial that when embarking on your weight management journey, be kind to yourself. While tracking calorie can provide guidance, some trial and error might still be required for optimal success.
Metabolism:
You do not have much influence over your metabolism as you might believe; everyone’s metabolism differs due to factors like age, genetics and gender; however your activity levels (how active or inactive they may be) do have some bearing on how quickly or slowly it works (more below).
Hormones: Thyroid function hormones may have an influence on weight gain or loss; menopausal hormones could impede your attempts at losing weight as well. Consult a healthcare practitioner immediately if hormonal imbalances seem to make managing your weight difficult for you (7)
If you have successfully lost weight before, appetite-regulating hormones could make maintaining that loss harder as they make you hungry more frequently. (10)
Exercise and muscle mass: Along with improving health and burning calories, strength training exercises help build more muscle tissue. Muscle burns more calories at rest than fat does (5) so the more muscle mass you possess the higher your metabolic and caloric needs are likely to be.
Bottom Line: Assess and Adjust Caloric Needs
To improve your health and meet your goals, begin by calculating your caloric needs using the Mifflin-St Jeor equation while taking into account your activity level. From there you can begin counting calories for weight loss, maintenance or gain using MyFitnessPal (it makes this much simpler!).
Although this approach can help, it is also helpful to pay attention to your macronutrient balance as some calories tend to provide greater satisfaction and nutritional benefits than others.
Remember this process is highly individual; factors like genes, hormones and muscle mass play an integral part. By making incremental and sustainable changes while taking an approach incorporating all necessary macronutrients and calories for maximum success you can reach your personal goals more rapidly.
How Can You Calculate Caloric Needs appeared first on MyFitnessPal Blog.
