Caloric demand

On the Internet, we can find a lot of different ready-made diets. However, it is worth taking into account the fact that these are only examples (outlines) published by other people for whom the given diet was written. Unfortunately, each of us is different, and the diet should be consistent with our state of health, age, weight, height, physical activity and the goal we want to achieve. Therefore, copying ready-made diets is not a good idea. It is worth calculating your own needs and adjusting your diet to individual needs. In the article, I will tell you how to do it correctly.

Golden Sweetz

Caloric demand – what exactly is it?

Caloric demand, or total metabolism (CPM), is the amount of energy (kilocalories) that must be delivered each day together with food to our body. Knowing the value of CPM is necessary to plan your diet.

However, we must realize that the calculated CPM value will only be estimated. We are not able to calculate 100% exact demand. Everything becomes clear when we start to use the diet. Then, we can actually introduce any changes that will help us refine the diet. However, before we get into patterns, a few words about basic metabolism (PPM), which is the foundation of CPM.

BMR – basic metabolism

The Complete Cookie

The basic metabolism (PPM, also known as BMR) is the number of kilocalories we need to sustain basic life functions and the proper functioning of the body. We can include them among others physiological processes, breathing, sleep, digestion, maintaining the correct body temperature. The higher the PPM value, the higher the caloric demand.

Caloric demand calculator – is it worth it?
On the Internet, we can find many calculators that are used to calculate the demand, you can use them the most. It is important, however, to choose the right calculator. I recommend using calculators based on Mifflin or Harris-Benedict patterns.

Calculate your daily caloric demand – methods

There are several methods to calculate the demand, but I will try to present to you the simplest and the one that I consider the best.

Method 1
The simplest pattern, but not precise

1. Multiply weights × 24 hours = we get BMR (basic caloric demand)
2. BMR × activity coefficient = FINAL RESULT

An example calculation for a person weighing 80 kg, who performs physical work and trains 4 times a week

BMR 80 kg × 24 = 1920

1920 × 1.7 = 3264 kcal

Activity coefficients

1.0 – lying or sedentary lifestyle, lack of physical activity,
1,2 – sitting work, low level physical activity,
1,4 – non-physical work, training twice a week,
1.6 – light physical work, training 3-4 times a week,
1.8 – physical work, training 5 times a week,
2.0 – hard physical work, daily training.

The coefficients given above are only roughly used to determine our activity. For example – a person who works physically, but only trains twice a week, should determine his ratio in the range of 1.4-1.6.

Method 2

Carb Killa Bar

I will use a method here that I consider to be one of the best when it comes to calculating demand. It is not the simplest, and as I mentioned earlier, it is not 100% accurate, because we are not able to perfectly calculate the demand, although this method is in my opinion the closest to the ideal.

To calculate our total daily calorific demand (TDEE – total daily energy expenditure) we will use the following formula


BMR – basic metabolism. According to the Mifflina formula, we calculate it as follows

BMR = (9.99 × weight (kg)) + (6.25 × height (cm)) – (4.92 × age) – 161
BMR = (9.99 × weight (kg)) + (6.25 × height (cm)) – (4.92 × age) + 5
EAT (excercise activity thermogenesis) – kilocalories burned by physical activity

Strength training
7-9 kcal per minute depending on the intensity.
Aerobic training
5-10 kcal per minute depending on the intensity.
TEF (thermic effect of food) – thermal effect of food
6-15% TDEE.
NEAT (non-exercise activity thermogenesis) – kilocalories burned during everyday activities
It is energy spent in everyday activities not related to sleep and intentional exercises, such as walking, housework, singing, etc. Without access to specialized equipment, we can calculate the value of NEAT by keeping a diary of activities performed for a certain period of time. Each of the activities is assigned an energy equivalent.

MET (metabolic equivalent) is defined as the resting level of energy transformation, i.e. the amount of oxygen that is used by the body during eg sitting motionless in silence and calm for one minute (for a person with a body weight of 70 kg it will be around 3, 5 ml of oxygen, which gives 1.2 kcal). If an activity has, for example, 2 MET, it means that you need twice as much oxygen to do it for a minute (twice as many kilocalories). It can be assumed that 1 MET = 1 kcal / kg body weight / hour. It is worth using the table in which MET values ​​for various activities are given.
Male, 18 years old, 80 kg, 178 cm tall, 4 intensive strength training sessions per week for 60 minutes.

1. Basic metabolism (BMR)
BMR = (9.99 × 80 (kg)) + (6.25 × 178 (cm)) – (4.92 × 18) + 5 = 1828.14 kcal
2. Calories burned during physical activity (EAT)
Strength training – 4 × 60 min × 8 = 1920 kcal
The result from point 2 is divided by 7 (days of the week) = 274 kcal
We sum up the results from points 1 and 2.
(BMR) 1828.1 kcal + (EAT) 274 kcal = 2102.14 kcal
We add NEAT
about 500 kcal + 2102.14 = 2602.14
We add the thermal effect of food (TEF)
TDEE = 2602.14 kcal + (0.1 × 2602.14) ≈ 2862 kcal

Such a number of kilocalories should be consumed by the indicated man to maintain body mass. Depending on whether our goal is to expand muscle mass or reduce body fat, add 200-300 kcal to our total daily requirement or subtract them.


A person whose goal is to develop muscle mass
(TDEE) 2862 kcal + 300 kcal = 3162 kcal
A person whose goal is to reduce body fat
(TDEE) 2862 kcal – 300 kcal = 2562 kcal

I have introduced to you the method that is the fastest and the simplest when calculating demand, and the method that I consider to be one of the best in this respect. However, as I have already mentioned, we are not able to calculate the 100% accuracy of demand, therefore the most important is the constant control of your body weight and body shape. I am in favor of gradually subtracting or adding kilocalories, which allows better control of progress. If, for example, from 2862 kcal we subtracted 300 kcal and after some time no effects are visible, body mass stops, we subtract another 200 kcal.


5 effective ways to stabilize your metabolism

Many times slimming diets, irregular food, leaving breakfast, as well as inadequate supply of calories during the day can slow down the rate of metabolism. Below are 5 simple ways to unscrew and optimize this process.


  1. Determine your caloric demand

The basic step to stabilize metabolism is to provide the right amount of energy throughout the day. The caloric demand will vary depending on gender, age, weight, height, somatyp (ektomorphic, mesomorphic, endomorphic) and the level of physical activity and lifestyle. Caloric demand can be determined using ready-made tables or calculators available on dietetic and sports portals or by means of a formula


PPM for men (kcal / day) = 66.47 + 13.75 W + 5 H – 6.75 A

PPM for women (kcal / day) = 665.09 + 9.56 W + 1.85 H – 4.67 A

Where W – body mass in kg, H – height in cm, A – age in years

Of course, there is no obligation to eat the same number of calories every day. Factors such as changes in temperature, stress, and intellectual effort should be taken into account, which will affect both the energy demand and the subjective feeling of hunger and satiety. However, it is worth making sure that during the week the balance sheet does not deviate too much from the calculated values.


  1. Specify the amount of macronutrients

We deliver energy to the body in the form of three macroelements of proteins, fats and carbohydrates. The energy from carbohydrates should be about 45-60% of the total, energy from fat 25-30%, and energy from proteins 10-30% (where the minimum is 0.8 g protein / 1 kg body weight). Incorrect macronutrient balancing, such as too little protein in the menu or obsessive carbohydrate avoidance may result in a decrease in metabolic rate. This is for several reasons

– TEF (thermic offect of food), or the thermal effect of food. It is the sum of energy necessary to digest and process the food consumed. TEF differs depending on the type of macronutrient consumed.

  • Metabolization of proteins requires consumption of 20 – 35% of calories from the food intake
  • Metabolization of carbohydrates requires consumption of 5-15% of calories from food intake
  • Metabolization of fats requires consumption of 0 – 5% of calories from food intake

Higher intake of protein therefore increases the rate of metabolism.

work of thyroid hormones – significant reduction of carbohydrates and low energy diets used for a longer period of time may cause disorders of the thyroid hormone, which, among others is responsible for the regulation of metabolic changes in the body. A minimum portion of carbohydrates in a daily menu is considered to be 150 g.


  1. Be consistent

After determining the energy needs and macronutrients, try to stick to a specific nutritional plan. Choose between 4 and 6 meals throughout the day and try to eat at regular intervals at similar times. Plan your meals for the next day and do not skip meals. Pay special attention to breakfast. Eating a meal for up to 1.5 h after a wake-up call is crucial to start a dormant metabolism. Breakfast should account for about 25-30% of the daily energy and contain a good portion of protein (TEF). The largest meal should be consumed at lunchtime (1300-1600 depending on the mode of the day) and contain about 30-35% of calories from the whole day. In the evening eat a light meal and wait 2-4 h before going to bed. The metabolic system works much more efficiently if it has a chance to rest at night.


  1. Change the calorie content of your diet with care

It is not surprising that any major changes in figureheads, beyond training, require adjusting the calorie content and distribution of macronutrients in the diet. To keep your metabolism at a stable level, make these changes carefully and slowly. Both during the reduction process and when building muscle mass, your goal should be to achieve the effect with the least interference in the diet parameters.


  1. Move!

The human being is created for the physical activity of performing functional movements, walking, running, lifting, lifting. The sedentary lifestyle and amenities encountered at every step drastically reduce the need for a person to move, which leads in the long run to the impairment of the movement system and a significant decrease in the metabolic rate. If you want to be fit, you have to move. All forms of physical activity, carried out in the minimum 60% of the maximum heart rate, are indicated. Especially high-intensity training such as interval, HIIT, tabata, or some crossfit classes are characterized by a significant acceleration of metabolism. However, they should be performed only after reaching a certain physical capacity and not more than 2-3 times a week due to the high burden on the body.