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How to determine your daily caloric needs
Once you understand the importance of calories, you’re ready to figure out how
many you need. The first step in designing your personal fat loss plan is to calculate the
total number of calories you burn up every day. This is known as your total daily energy
expenditure (TDEE). TDEE is also known as your "maintenance level," because this is
the level where your calorie “deposits” are exactly equal to your calorie “withdrawals.”
TDEE is the total number of calories your body burns in 24 hours, including basal
metabolic rate and all activities. Once you know your maintenance level, you will have a
reference point from which to start your program.
Some typical calorie averages
Before you learn how to calculate your own calorie needs, it will help you to
know the average person’s calorie requirements. According to exercise physiologists
William McArdle and Frank Katch, the average maintenance level for women in the
United States is 2000-2100 calories per day and the average for men is 2700-2900 per
day.
These numbers are only averages, of course. Actual calorie expenditures can vary
widely and are much higher for athletes or extremely active people. Some triathletes and
ultra-endurance athletes may require as many as 5000-6000 calories per day or more just
to maintain their weight! Endurance cyclists often slog down energy bars and high calorie
carbohydrate drinks on the saddle, just to keep from losing weight by the hour! Calorie
requirements can also vary among people with the same activity levels because of
differences in inherited metabolic rates.
Typical calorie averages for men and women:
For maintaining weight (TDEE):
Men (average): 2700-2900
Women (average): 2000-2100
For losing weight:
Men (average): 2200-2700
Women (average): 1400-1800
For gaining weight:
Men (average): 3200-4000+
Women (average): 2200-2500+
The 6 Factors influencing your daily calorie needs
Your daily calorie requirements depend on six major factors. The formulas for
calorie calculations you are about to learn take into account all six of these factors to get
the most accurate estimate possible.
1) Basal Metabolic Rate (BMR)
BMR is the total number of calories your body burns for normal bodily functions,
including digestion, circulation, respiration, temperature regulation, cell construction, and
every other metabolic process in your body. In other words, your BMR is the sum total of
all the energy used for basic bodily functions, not including physical activity. BMR
usually accounts for the largest amount of your daily calorie expenditure - about two-
thirds. BMR is at its lowest when you’re sleeping and you’re not digesting anything.
BMR can vary dramatically from person to person depending on genetic factors. You
probably know someone who can eat anything they want yet they never gain an ounce of
fat. This type of “fast metabolism” person has inherited a naturally high BMR.
2) Activity Level
Next to BMR, your activity level is the second most important factor in how many
calories you need every day. The more active you are, the more calories you burn; it’s that
simple. Become more active and you burn more calories. Sit on the couch all day long
and you hardly burn any.
3) Weight
Your total body weight and total body size are also major factors in the number of
calories you require. The bigger you are, the more calories you’ll require to move your
body.
4) Lean Body Mass (LBM)
Total body weight correlates with the number of calories you require, but separating your
total weight into its lean and fat components allows you to calculate your calorie needs
even more accurately. The higher your LBM, the higher your BMR will be. This is very
significant when you want to lose body fat because it means the more muscle you have,
the more calories you will burn at rest. Muscle is metabolically active tissue, and it
requires a great deal of energy to sustain it. The best way to increase your BMR is to
Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com
105
increase your LBM. This is why you could say that weight training helps you lose body
fat, albeit indirectly.
5) Age
Metabolic rate tends to slow down with age. Therefore, the number of calories the
average person requires also goes down with age. Fortunately, you can prevent and even
reverse the age-related slowdown in metabolism by developing more muscle through
weight training and nutrition.
6) Gender
Men usually require more calories than women. The average male has a maintenance
level of 2800 calories per day. The average female requires only 2000 calories per day to
maintain. The reason for this difference is not so much a sex-related issue as a body
weight and muscle mass issue; the average man carries much more muscle mass than the
average female and this explains the spread in calorie requirements between men and
women. Except for individual genetically-related differences in BMR, a 140 pound man
and a 140 pound woman would have the same calorie requirements if their activity levels
were identical.
Methods of determining caloric needs
There are many formulas you can use to determine your daily calorie needs using
these six factors. Any formula using LBM in the calculations will always be more
accurate than one based only on bodyweight. However, you can still get a very accurate
estimate of your calorie expenditure just from body weight alone.
The "quick" method (based on total bodyweight)
A fast and easy method to determine how many calories you need is to use your
total current weight times a multiplier for TDEE.
Fat loss = 12 - 13 calories per lb. of bodyweight
Maintenance (TDEE) = 15-16 calories per lb. of bodyweight
Weight gain = 18 to 20+ calories per lb. of bodyweight
This is a very easy method to estimate caloric needs, but its most obvious
drawbacks are not taking into account activity levels or body composition. If you’re
extremely active, this formula will underestimate your calorie requirements.
Adjust your caloric intake according to your goal
Once you know your TDEE (maintenance level), the next step is to adjust your
calories according to your primary goal. The mathematics of weight control are simple:
1) To keep your weight at its current level, you should remain at your daily caloric
maintenance level.
2) To lose weight, you need to create a calorie deficit by reducing your calories slightly
below your maintenance level (or keeping your calories the same and increasing your
activity above your current level).
3) To gain lean body weight, you must increase your calories above your maintenance
level (and engage in a program of progressive resistance training).
How to adjust your calories for fat loss
Now let’s talk about how many calories you should eat to lose body fat. A calorie
deficit that’s too large or maintained for too long, will eventually invoke the starvation
response and slow your metabolism. Nevertheless, you must have a calorie deficit if you
want to lose fat. The secret is to use a small calorie reduction and to avoid any diet that
calls for extremely large calorie reductions.
Body fat is nothing more than stored energy. To release stored energy, you must
be in a calorie deficient state. Calories not only count, they are the most important factor
in a fat loss program. If you are eating more calories than you burn, you will not lose fat,
no matter what you’re eating or what kind of training you’re doing. Some foods may get
stored as fat more easily than others because of the way they affect your hormones and
blood sugar, but always bear in mind that too much of anything will get stored as fat. You
can never override the laws of energy balance.
Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com
109
There are 3500 calories in a pound of stored body fat. In theory, if you create a
3500-calorie deficit per week through diet, exercise or a combination of both, you will
lose one pound. If you create a 7000 calorie deficit in a week you will lose two pounds.
The calorie deficit can be created through diet, exercise or preferably with a combination
of both. Because we already factored in the exercise deficit by using an activity
multiplier, the deficit we are concerned with here is the dietary deficit.
The strictly mathematical model of calories in versus calories out doesn’t always
work because of the body’s weight regulating mechanism – also known as the starvation
response. Nevertheless, the mathematical model gives you a starting point, and as long as
you follow the 8 strategies you learned in chapter two for avoiding the starvation mode,
you will continue to get steady, predictable fat loss by using a small, temporary calorie
deficit in conjunction with aerobic exercise and weight training.
How to determine your daily caloric needs
Once you understand the importance of calories, you’re ready to figure out how
many you need. The first step in designing your personal fat loss plan is to calculate the
total number of calories you burn up every day. This is known as your total daily energy
expenditure (TDEE). TDEE is also known as your "maintenance level," because this is
the level where your calorie “deposits” are exactly equal to your calorie “withdrawals.”
TDEE is the total number of calories your body burns in 24 hours, including basal
metabolic rate and all activities. Once you know your maintenance level, you will have a
reference point from which to start your program.
Some typical calorie averages
Before you learn how to calculate your own calorie needs, it will help you to
know the average person’s calorie requirements. According to exercise physiologists
William McArdle and Frank Katch, the average maintenance level for women in the
United States is 2000-2100 calories per day and the average for men is 2700-2900 per
day.
These numbers are only averages, of course. Actual calorie expenditures can vary
widely and are much higher for athletes or extremely active people. Some triathletes and
ultra-endurance athletes may require as many as 5000-6000 calories per day or more just
to maintain their weight! Endurance cyclists often slog down energy bars and high calorie
carbohydrate drinks on the saddle, just to keep from losing weight by the hour! Calorie
requirements can also vary among people with the same activity levels because of
differences in inherited metabolic rates.
Typical calorie averages for men and women:
For maintaining weight (TDEE):
Men (average): 2700-2900
Women (average): 2000-2100
For losing weight:
Men (average): 2200-2700
Women (average): 1400-1800
For gaining weight:
Men (average): 3200-4000+
Women (average): 2200-2500+
The 6 Factors influencing your daily calorie needs
Your daily calorie requirements depend on six major factors. The formulas for
calorie calculations you are about to learn take into account all six of these factors to get
the most accurate estimate possible.
1) Basal Metabolic Rate (BMR)
BMR is the total number of calories your body burns for normal bodily functions,
including digestion, circulation, respiration, temperature regulation, cell construction, and
every other metabolic process in your body. In other words, your BMR is the sum total of
all the energy used for basic bodily functions, not including physical activity. BMR
usually accounts for the largest amount of your daily calorie expenditure - about two-
thirds. BMR is at its lowest when you’re sleeping and you’re not digesting anything.
BMR can vary dramatically from person to person depending on genetic factors. You
probably know someone who can eat anything they want yet they never gain an ounce of
fat. This type of “fast metabolism” person has inherited a naturally high BMR.
2) Activity Level
Next to BMR, your activity level is the second most important factor in how many
calories you need every day. The more active you are, the more calories you burn; it’s that
simple. Become more active and you burn more calories. Sit on the couch all day long
and you hardly burn any.
3) Weight
Your total body weight and total body size are also major factors in the number of
calories you require. The bigger you are, the more calories you’ll require to move your
body.
4) Lean Body Mass (LBM)
Total body weight correlates with the number of calories you require, but separating your
total weight into its lean and fat components allows you to calculate your calorie needs
even more accurately. The higher your LBM, the higher your BMR will be. This is very
significant when you want to lose body fat because it means the more muscle you have,
the more calories you will burn at rest. Muscle is metabolically active tissue, and it
requires a great deal of energy to sustain it. The best way to increase your BMR is to
Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com
105
increase your LBM. This is why you could say that weight training helps you lose body
fat, albeit indirectly.
5) Age
Metabolic rate tends to slow down with age. Therefore, the number of calories the
average person requires also goes down with age. Fortunately, you can prevent and even
reverse the age-related slowdown in metabolism by developing more muscle through
weight training and nutrition.
6) Gender
Men usually require more calories than women. The average male has a maintenance
level of 2800 calories per day. The average female requires only 2000 calories per day to
maintain. The reason for this difference is not so much a sex-related issue as a body
weight and muscle mass issue; the average man carries much more muscle mass than the
average female and this explains the spread in calorie requirements between men and
women. Except for individual genetically-related differences in BMR, a 140 pound man
and a 140 pound woman would have the same calorie requirements if their activity levels
were identical.
Methods of determining caloric needs
There are many formulas you can use to determine your daily calorie needs using
these six factors. Any formula using LBM in the calculations will always be more
accurate than one based only on bodyweight. However, you can still get a very accurate
estimate of your calorie expenditure just from body weight alone.
The "quick" method (based on total bodyweight)
A fast and easy method to determine how many calories you need is to use your
total current weight times a multiplier for TDEE.
Fat loss = 12 - 13 calories per lb. of bodyweight
Maintenance (TDEE) = 15-16 calories per lb. of bodyweight
Weight gain = 18 to 20+ calories per lb. of bodyweight
This is a very easy method to estimate caloric needs, but its most obvious
drawbacks are not taking into account activity levels or body composition. If you’re
extremely active, this formula will underestimate your calorie requirements.
Adjust your caloric intake according to your goal
Once you know your TDEE (maintenance level), the next step is to adjust your
calories according to your primary goal. The mathematics of weight control are simple:
1) To keep your weight at its current level, you should remain at your daily caloric
maintenance level.
2) To lose weight, you need to create a calorie deficit by reducing your calories slightly
below your maintenance level (or keeping your calories the same and increasing your
activity above your current level).
3) To gain lean body weight, you must increase your calories above your maintenance
level (and engage in a program of progressive resistance training).
How to adjust your calories for fat loss
Now let’s talk about how many calories you should eat to lose body fat. A calorie
deficit that’s too large or maintained for too long, will eventually invoke the starvation
response and slow your metabolism. Nevertheless, you must have a calorie deficit if you
want to lose fat. The secret is to use a small calorie reduction and to avoid any diet that
calls for extremely large calorie reductions.
Body fat is nothing more than stored energy. To release stored energy, you must
be in a calorie deficient state. Calories not only count, they are the most important factor
in a fat loss program. If you are eating more calories than you burn, you will not lose fat,
no matter what you’re eating or what kind of training you’re doing. Some foods may get
stored as fat more easily than others because of the way they affect your hormones and
blood sugar, but always bear in mind that too much of anything will get stored as fat. You
can never override the laws of energy balance.
Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com
109
There are 3500 calories in a pound of stored body fat. In theory, if you create a
3500-calorie deficit per week through diet, exercise or a combination of both, you will
lose one pound. If you create a 7000 calorie deficit in a week you will lose two pounds.
The calorie deficit can be created through diet, exercise or preferably with a combination
of both. Because we already factored in the exercise deficit by using an activity
multiplier, the deficit we are concerned with here is the dietary deficit.
The strictly mathematical model of calories in versus calories out doesn’t always
work because of the body’s weight regulating mechanism – also known as the starvation
response. Nevertheless, the mathematical model gives you a starting point, and as long as
you follow the 8 strategies you learned in chapter two for avoiding the starvation mode,
you will continue to get steady, predictable fat loss by using a small, temporary calorie
deficit in conjunction with aerobic exercise and weight training.
