With a formula you use to calculate your daily calorie consumption

The reason sales of the daily calorie needs of a human being, he needed to sustain life. You can use it as a Basis for the calculation of the performance of sales, describes the actual calorie consumption. FOCUS Online explains how to calculate the basal metabolic rate.

How many calories a person consumes on a daily basis is dependent on various factors. Age and weight also play a role such as size and gender. A huge impact your daily activity exercise: Whether you are sitting, for example when Working at a Desk all day or do a lot of Sport.

The basal metabolic rate to calculate

You want to know how many calories your body needs every day, you need to first find out what your BMR is. Nutrition scientists and physiologists to understand the basal metabolic rate is the amount of calories the body needs daily at least, to all of the functions of maintain. They call him also “basal metabolic rate”.

In the so-called Harris-Benedict formula, you obtain all the rash factors such as gender, size, weight, and age.

For women, the formula looks like this:

655 (9.5 x weight in kg) (1.9 x height in centimeters) – (4.7 x age in years)

Men can calculate their BMR using this formula:

66 (13.8 x weight in kg) (5.0 x height in cm) – (6.8 x age in years)

An Example:

Miriam is 33 years old, 169cm tall and weighs 56kg. She enters this information into the Harris-Benedict formula.

655 (9.5 x 56kg) (1.9 x 169cm) – (4.7 x 33) = 1353

The number 1353 is Miriam’s basal metabolic rate in calories.

From basic sales to power sales

With the basic sales you know but only what is consumed your body daily for a minimum of calories. He does not take into account how much you move every day, to go on foot to the S-Bahn, in the office, take the stairs or Jogging.

You want to know how high your total calorie needs, you need a further value, the performance of sales, PAL-value (physical activity level). It is calculated from different factors, based on the activity level of a human being.

These factors are:

  • only: 1.2 (sleeping)sitting or lying down
  • sitting, hardly any physical activity: 1,4 – 1,5 (office activities)
  • sitting, walking and standing: 1,6 – 1,7 (teachers, students, pupils)
  • mainly: 1.8 – 1.9 in (salesman, waiter, handyman)and go
  • physically demanding work: 2,0 – 2,4 (farmers, construction workers)

These factors are multiplied by the number of hours occupied by each activity. Count all the values and divide the result by 24. Then you get the daily average.

An Example:

Miriam has calculated your basal metabolic rate now I would like to know, however, how high is your power sales.

Miriam is a structural engineer, who sits so much, but also some routes on the construction site on foot. She works 8 hours a day. Miriam is also an enthusiastic swimmer, and has trained one hour a day. The Rest of the day, 7 hour, she spends to drive to work, shop and lie on the Couch, as well as other leisure activities.

These values are attributed to Miriam:

(1.6 x 8) (1.2 x 8) (2.0 x 1) (1.2 x 7) = 32,8

The number of Miriam divides by 24, and is a PAL of 1.4. In order to calculate your performance, sales, multiplied by your PAL with your BMR:

1.3 x 1353 = 1894,2

Miriam’s daily calorie requirement is 1894 kcal.

Note in the invoices and results that are only approximate values. The body is different from person to person and on the daily calorie consumption there are many factors that can not be used in a formula combined. You look at your result only as a starting point.