Calorie Calculator

Calorie Calculator

In recent years, the interest of people and health institutions in promoting the ideal weight in individuals has increased. This objective not only has to do with physical appearance, it is also associated with comprehensive health and a reduction in the rates of diseases derived from obesity or excessive thinness. To reach such a weight, one of the most important resources is to calculate the daily calories that should be consumed and one way to easily achieve this is through our calorie calculator. Afterwards, it will only be necessary to choose the foods carefully, so that the intake of vitamins, minerals, etc., that the body needs, is balanced.

Harris Benedict method of calculating calories How does it work?

If we say that, for a person’s body weight to be ideal, it is necessary to consume the corresponding calories, then it is normal for the question to arise, how many calories do I need per day?

The answer cannot be given in a general way for everyone. It is a personal data, since each individual has different nutritional needs depending on the circumstances and their pace of life. In this order of ideas, a person who performs intense physical activities, a woman who is pregnant, in the process of growth or who leads a sedentary life, will not have the same caloric requirements.

In the same way, age, current weight, height and gender, in addition to other factors, intervene in the calculation of the calories necessary for a person. However, this does not mean that you cannot have an estimate through a calculation, to guide your daily consumption and not exceed or fall below the recommended. One of the most used methods around the world is that of Harris Benedict and some variants that, over time, have arisen.

Such a method helps to know the Basal Metabolic Rate (BMR) and therefore, the daily calories that you should consume, so that you provide your body with what it needs to preserve its cellular activity and essential processes if it is at rest. To use Harris Bénedict’s formula, you must know the weight, height in centimeters and age of the person for whom you will perform the analysis and the calculation is as follows:

Harris Benedict Calorie Calculator

BMR Men = 66,473 + (13,751 x P) + (5,0033 x A) – (6,755 x E)

BMR Women = 65.1 + (9.463 x P) + (1.8 x A) – (4.6756 x E)

The values ​​to substitute in the formula for each person are: P is weight, A is height in centimeters and E is age.

According to this formula, we can determine that a man of 76.5 kg, 172 cm and 40 years of age, should consume around 1,708.79 Kcal per day to maintain his weight.

This formula is not determinative, it can be said instead that it is approximate or considered as a basic guide. Also, you should know that the more overweight or muscle mass you have, the greater the error rate of your result. Now, we must be very aware that this is what the body consumes when resting, so it is not the most effective method to develop a diet based on this number, it is necessary to add the consumption that comes from the physical activity that is developed on average each day, if exercise routines are performed or for some other reason, caloric consumption is higher.

What is the total energy expenditure per day made of?

During our day we carry out different activities and we not only limit ourselves to surviving. For this reason, to the result that the calculation of the basal metabolism or the formula analyzed above gives, we must add the approximate consumption of calories necessary to be able to carry out all our tasks. This is also known as energy expenditure linked to physical activity. For a sedentary person, it is estimated that it is necessary to add 30% of the result of their basal energy expenditure to their BMR. For a person with a moderate daily activity you have to add 50% and for someone with extreme physical activity, it will be necessary to add up to 100%. But these are very general parameters.

For example, following the Harris method we can calculate that the daily calories that the studied man should consume are 1,708.79 Kcal, but if the individual exercises twice a day in intense sessions, because he is a high-performance athlete, their total daily consumption could reach 2,950 kilocalories.

The formula would be like this:

GET = 1,708.79 * 1.725

GET = 2,947.66 Kcal

How is basal metabolism calculated?

You have surely noticed that some people can consume more food than others and it does not seem that such action has an effect on increasing their weight. Why does this happen? The reason is directly related to the speed of metabolism. People who have the benefit of eating more have a faster basal metabolism, that is, the food they eat is converted into energy and used before it is deposited in the body as fatty tissue.

If you want to calculate the basal metabolic rate, to start from this point and calculate the calories of a diet, you must take into account the formula of Harris Benedict, or the following one from Miffin and St. Jeor, which corrects some margins of error of Harris’s formula. In it, the values ​​of weight, height in centimeters and age are also needed.

TMB Men = 10xP + 6.25xW – 5xE + 5

TMB Women = 10xP + 6.25xW – 5xE -161

Based on this formula, the 76.5 kg man should consume about 1,645 calories per day. As we can see, it is very similar to what is obtained with the Harris formula.

How many calories are burned per day?

A very general estimate tells us that an individual, just by living and maintaining active basic functions, could burn an average of 0.9 to 1 Kcal per kilo of weight per hour. However, this parameter is not exact. We must bear in mind that nutritional health professionals also base their calculations on other additional data, such as the physical constitution of the person and their level of daily activity, to obtain a more accurate result. Similarly, the age of the person also influences their caloric intake, being much higher for children, for example, due to the natural processes of increasing height and weight that are normal in their development stage. On the contrary, older adults may have a lower daily caloric intake than the average adult population.

Frequent questions

What is the difference between calorie and kilocalorie?

Broadly speaking, we can say that a kilocalorie corresponds to 1000 calories. We see the two terms associated with the amount of energy that food can provide when we eat it. Hence, on the packaging labels, we can know how many calories or kilocalories an estimated portion has. The terms should not be confused, to differentiate them, you will see the abbreviation of Kcal for kilocalories, on the other hand, for calories we have the abbreviation Cal with a capital letter C.

How many calories should I eat a day to lose weight?

The math is pretty clear in this regard. To lose weight, it will be necessary to consume fewer calories than you need according to the calculation of your total daily energy expenditure. Let us remember that here we are not only referring to what is necessary to preserve survival functions, but also the level of daily activity.

Generally speaking, it is said that you should eat 7,000 fewer calories than you need to lose about a kilogram. This cannot be achieved in one day, it is necessary to distribute this number over a period of time, for example, a month, fifteen days, etc. Experts do not usually recommend periods of less than a week, because in addition to the fact that it is difficult to balance a diet with 1000 calories less than necessary each day, the body can experience symptoms such as extreme fatigue or deficiencies.

How many calories should I eat to gain muscle mass?

Each body is different and responds in different ways to the consumption of calories. While some will have a better chance of increasing mass with low-calorie intake, others will have to try even harder. But, to offer an approximation, it can be said that you have to start by identifying if your body is of the mesomorphic, ectomorphic or endomorphic type, which are typologies of the somatotype theory.

Afterwards, you will need to add a daily average of 250 to 500 calories to your diet. There are no studies that guarantee that increasing your daily caloric intake too much will give you faster results, on the other hand, if you could accumulate body fat if you use this method.

Finally, the well-structured plan of physical exercises and the type of food to consume will also determine the results of the increase in body mass, being necessary to choose good quality proteins with enough essential amino acids.

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