My energy needs
In the last articles we have dealt with the questions "What are macronutrients and how much of them should we consume". In order to answer this question correctly and to finally find the desired weight gain or loss, it is necessary to calculate the individual energy requirement. Basically, a distinction is made between the basal metabolic rate and the performance metabolic rate.
- Basal metabolic rate: energy consumed at complete rest
- Power conversion: energy consumed during physical activity
The basal metabolic rate depends on age, height, weight and sex, while the performance metabolic rate is mainly determined by physical activity. '
There are many different ways to calculate its energy requirement. We would like to introduce two methods to you here, both of which give a good guideline value and are possible with simple calculations.
Total metabolic rate = body weight (kg) x 24 hours x power metabolic rate (PAL value)
The PAL value takes into account the daily activity level and can be derived from the following table:
PAL value | Activity | Example |
1.2 | exclusively sedentary or recumbent lifestyle | |
1.4-1.5 | sedentary jobs with little or no strenuous leisure activity | Office employee |
1.6-1.7 | sedentary activities, occasionally also additional energy expenditure: walking or standing | laboratory activities, assembly line work |
1.8-1.9 | predominantly outgoing or standing activities | Nursing staff, home work, craftsmen |
2.0-2.4 | physically demanding job | Construction workers, farmers |
Harris Benedict Formula
This formula takes gender differences into account in the form of a factor.
Men: Basal metabolic rate [kcal/24 h] = 66.47 + (13.7 * body weight [kg]) + (5 * height [cm]) - (6.8 * age [years])
Women: Basal metabolic rate [kcal/24 h] = 655.1 + (9.6 * body weight [kg]) + (1.8 * height [cm]) - (4.7 * age [years])
If you have any questions, please contact: fgonline@fitnessgoesoffice.com