Although the “rule of thumb” is that the average person needs 2,000 calories a day, realistically, ranging needs of each individual fairly strong. For one, engages amount of physical activity one in is an important factor in determining one’s daily calorie needs. Calculating Basal Metabolic Rate (BMR) based on gender, then calculate your body’s needs based on exercise is the best way to calculate a person’s average daily caloric needs
Basal Metabolic Rate
Basal Metabolic Rate, or BMR, the amount of energy used to maintain basic bodily functions in everyday life, such as breathing, blinking and heart beating. Calculate BMR is just very difficult because the only time the average person’s BMR can be measured is the deepest stages of REM sleep, which is some time 2:00 to 4:00. Two-thirds of calorie consumption due to BMR, or, in other words, because of fundamental and involuntary bodily functions
determining average BMR, you must use a preset calculation :.
To calculate BMR for men, multiply 24 by the amount weighed in kilograms.
To calculate BMR for women, multiply 22 by the amount weighed in kilograms.
** If you are a larger women, using the calculation for men. If you are a smaller man, using the calculation for women.
This number is the amount of calories used by the body at its most relaxing scene, and the minimum amount of calories needed by the body to continue to produce energy available for basic bodily functions (Kenneth Kambis, College of William & Mary).
thermic effect of exercise
To calculate how many calories to eat to compensate for training and muscle work, processes called thermal effect of exercise (TEE), use the following formula:
one. 2 X BMR for a sedentary person
1.4 X BMR for a moderately active person
1.7 X BMR for a very active person
(Kenneth Kambis, College of William & Mary).
thermic effect of Food
The thermic effect of food (TEF) is the amount of energy used to digest food. This figure is arrived at by calculating the following:
BMR X 0. 1
(Kenneth Kambis, College of William & Mary)
The. is often confusion about what level of activity to position itself in the calculation of TEE. Sedentary people did not take part in any physical activity out of the ordinary demands of everyday life. Moderately active people exercise three non-consecutive days a week for about an hour or so. Very active people training 5-6 days a week, usually for an hour or more (Kenneth Kambis, College of William & Mary).
Dietary Reference Intakes
Several reference intakes established by the Food and Nutrition Board of the Institution of Medicine. These references designate adequate intake of specific nutrients like carbohydrates, proteins and fats, calories and vitamins and minerals. These include Estimated Average Requirement (EAR), which represents the amount of a nutrient sufficient for half of the healthy population and the Recommended Dietary Allowances (RDA), which is intake is recommended for virtually all healthy people.
On food labels, it will also be percentages of certain nutrients, based on a 2000 calories per day diet.
Putting it all together
When BMR, TEE and TEF is calculated, add all those numbers together. It is the average daily caloric needs based on specific activity level and gender, which must take part in order to maintain their current weight and energy.