CALCULATION OF DAILY REQUIREMENTS
HOW TO CALCULATE YOUR ACTIVITY ENERGY EXPENDITURE
| Calculating activity energy expenditure (added to the BMR) |
(sedentary jobs, fitness training, slow metabolism) |
(standing jobs, hard training, average metabolism) |
(heavy work, intense training, fast metabolism, wanting to gain weight) |
Example:
Man with an office job, 72 kg
1 kcal x 72 kg x 24 hours = 1728 kcal
light work = 1/3 of BMR = 576 kcal
2304 kcal (total)
CALCULATE YOUR DAILY REQUIREMENT HERE!
Important:
- Women need to subtract approx. 10–20% from the calculated amount of calories.
- If you want to lose weight, you should consume 500–1000 kcal less than your requirement.
Losing weight can be a challenge for many women. However, to lose weight effectively, it is important to consume the right amount of calories. It is important to note that women generally need to subtract about 10–20% from the calculated amount of calories to meet their requirement. This means that women generally need fewer calories than men.
If you want to lose weight, it is advisable to reduce your calorie intake. One way to do this is to consume 500–1000 kcal less than your requirement. This can be achieved through a combination of dietary changes and physical activity.
However, it is important to make sure that you are still getting enough nutrients to keep your body healthy and strong. So eat a balanced diet rich in fruit, vegetables, whole grains and lean proteins. Avoid processed foods and sugary drinks, which contain a lot of empty calories.
In addition, regular physical activity can help reduce your calorie intake and support your weight loss. Find activities that you enjoy and can do regularly, such as walking, yoga or swimming.
By following these tips, you can achieve healthy and sustainable weight loss. However, it is important to make sure that you get enough nutrients and do not undernourish your body. By reducing your calorie intake and increasing your physical activity, you can reach your goal without having to give up a balanced diet and sufficient exercise.
LOSING WEIGHT SUCCESSFULLY – YOU MIGHT ALSO BE INTERESTED IN:
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