Calculating your Daily Caloric Needs (DCN)

 

To calculate your Daily Caloric Needs (to maintain your current weight) you follow this very simple calculation.   Step 1: Calculate your BMR (Basal Metabolic Rate)   BMR = Weight in KG x 22 (female) 24 (male) For example: My weight is 59kg x 22 = 1298 calories Step 2:  Multiply your BMR by your Physical Activity Level (PAL) as follows: Mostly inactive or sedentary (mainly sitting): 1.2 Fairly active (includes walking and exercise 1– 2 x weekly): 1.375 Moderately active (exercise 2 – 3 x weekly): 1.55 Active (intensive exercise more than 3 x weekly): 1.725 Very active (intensive exercise daily): 1.9 Daily Caloric Need (DCN) = BMR ______ x PAL _____ = _______ calories Example: 1298 x 1.725 = 2239 calories a day Note: (the above activity level figures are from the Harris Benedict equation, there are other slightly adjusted versions available) Calorie Needs to lose weight If you are reducing your daily calorie intake it is important to ensure that you are still getting adequate amounts of each macronutrient (fat, carbohydrate, protein) CALORIES: Caloric intake needs to decrease by 15% CARBS: Carbohydrate intake needs to decrease by 15% PROTEIN: 1.6-2g protein/ kg body weight/ day FAT: Fat intake from total calories = 20% TRAINING: Continue normal training programme. RESULTS: The goal is a fat loss of 0.5 kg in about 10 days, but this will be fat and not muscle so it shouldn't affect athletic performance or cause your metabolic rate to slow down To calculate you daily caloric needs for weight loss multiply your DCN x0.85   Example: 2239 x 0.85 = 1903 (bear in mind this is for an activity level of 1.725, someone who is very active!). Be honest with yourself on your activity level for a specific week and make sure to adjust accordingly!   There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low. Reading: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/calorie-intake-to-lose-weight.php http://www.shapefit.com/basal-metabolic-rate.html http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html