Part 1: Calculate your total heat demand.
1, using an online calculator. You can use an online calculator to calculate your total daily calorie requirement. Online calculator is more convenient and simple than calculating with mathematical formula.
You can find various calculators on the websites of slimming health clinics and some medical associations. To choose a reliable website, don't use calculators on blogs or other personal websites.
Most calculators operate in the same way. You need to input your height, weight, gender, age and activity level. Prepare this information before calculating the heat demand.
You can use the Mayo Clinic or the calculator of SuperTracker Diet Planning and Tracking Tool of USDA.
2. Determine your basal metabolic rate (BMR) through the formula. Basal metabolic rate is the heat needed to maintain the daily work of the body, which refers to the metabolic rate or calorie value burned by the human body at rest. The human body needs a certain number of calories to maintain life and ensure the normal operation of body functions. Heartbeat, breathing or digesting food all need to consume calories in the form of calories. It accounts for the largest part of calories consumed in a day.
The average American woman's BMR formula is: (4.7 x height in inches) +(4.35 x weight in pounds) -(4.7 x age in years)+655.
The average American male's BMR formula is: (12.7 x height in inches) +(6.23 x weight in pounds) -(6.8 x age in years)+66.
You can substitute BMR into Harris Benedict formula to calculate the required calories including physical activity.
3. Use Harris Benedict formula to calculate the total energy consumption. This formula can calculate your total daily calorie consumption by multiplying BMR with the average activity level. Multiplying BMR with the average activity level can provide a relatively accurate value for your daily total calorie intake.
Sedentary (hardly exercising), multiply BMR by 1.2.
Light exercise (weekly exercise 1-3 days), multiply BMR by 1.375.
Moderate exercise (moderate exercise every week and/or physical exercise for 3-5 days), multiply BMR by 1.55.
Heavy exercise (strenuous exercise 6-7 days a week), multiply BMR by 1.725.
High-intensity exercise (engaged in manual labor or physical training, such as training twice a day), multiply BMR by 1.9.
4. Take the body fat rate into consideration. Muscular people have a lower body fat rate and a higher level of lean muscle, and need to consume more calories every day than ordinary people. If you are an athlete or have a low body fat rate, you will burn more calories than calculated by online calculators or mathematical formulas.
Lean muscle tissue consumes more calories than adipose tissue, so you need to eat more to achieve the appropriate calorie target.
For overweight or obese people, the daily calorie demand calculated by Harris Benedict formula will be high.
Part 2: Manage your health by using the total daily calorie requirement.
1, make an appointment to register a dietitian. These nutritionists will give you more specific advice on calorie requirements, and they will also tell you how to use your daily calorie requirements to manage your health. Especially when you have health conditions or medical problems to consider, you need to communicate with a dietitian. You may need to search for a local dietitian online or ask your primary care doctor to recommend one for you. There is a "Find Experts" module on the website of the Nutrition and Dietetic Association to help you search.
Many nutritionists have focused areas. If you are interested in a specific topic, such as losing weight, improving competitive ability or treating chronic health conditions, you can find a dietitian who specializes in this field.
2. Use the total calorie requirement to lose weight. Many people want to help lose weight by counting the calories burned every day. Adjust your recommended intake to help achieve weight loss goals. If you want to lose weight, it is generally recommended to eat 500 calories less to achieve safe weight loss (thin 1-2 pounds per week).
Reducing more calories is not recommended. If you don't eat enough, losing weight may be slower and it is more likely to cause malnutrition.
3. Increase calories to gain weight. If you and your doctor or nutritionist think you need to gain weight, you can use the total daily calorie consumption to help gain weight. Health experts suggest burning an extra 250-500 calories a day, which will make you gain 0.5- 1 pound per week.
If you want to maintain your current weight, you should keep the calories within the calculation range.
If you lose weight or gain weight unexpectedly, check your total calorie intake and adjust it according to your needs.
Tip: The American Sports Medical Association says that the daily calorie intake of men should be no less than 1800, and that of women should be no less than 1200.