Before you formulate your personal fat loss plan, you must know how to calculate your daily total calorie expenditure (DCE), the total amount of calories you burn up everyday. DCE is the number of calories your body burns in 24 hours for all activities even while during sleep. Exercise physiologists report that the daily average maintenance level for men in the United States is 2700-2900 and 2000-2100 calories, respectively; however, there may be variations dependent on individual activity levels and genetic factors.
Factors that Affect Daily Calorie RequirementsThere are 6 factors that have a direct impact on individual daily calorie requirements which must be taken into account in order to make an accurate measurement of daily calorie requirements.
The body’s metabolic rate goes down with age however, through by developing more muscles through proper nutritionand exercise, you can arrest the age-related slowdown.
2. Basal Metabolic Rate
Basal Metabolic Rate (BMR) is the total number of calories your body burns for normal bodily functions like digestion, circulation, respiration, temperature regulation, cell construction and other metabolic processes in your body excluding physical activity. It accounts for approximately 60% of a person’s daily calorie expenditure. BMR varies significantly from person to person due to genetic factors.
Males usually require more calories than feeemalesss because the male body naturally has much more muscle mass than the average female body.
4. Muscle Mass (Mm)
Although the total body weight is directly proportional to the amount of calories required, breaking down total weight into its muscle and fat components allows for a more accurate calculation of daily calorie needs. Mm is directly proportional to the BMR, therefore if you want to increase your BMR, the solution is to increase your Mm!
5. Physical Activity
The amount of physical activity is the second most important factor that affect calorie requirements. The more active you are, the more calories you burn and vice versa.
Total body weight and total body size also influence the number of calories you require. The bigger you are, the more calories you require for physical activity.
To accurately measure Daily Calorie Expenditure (DCE), you have to determine your Basal Metabolic Rate (BMR), multiply the BMR by an activity factor to determine DCE.
To calculate BMR, we will use the Katch-McArdle formula which provides a more accurate calorie estimate since it uses the BMR based on Mm.
Activity Factor Values
Sedentary = BMR x 1.2 (little or no exercise)
Lightly Active = BMR x 1.375 (light exercise/sports 1-3 days/wk)
Moderately Active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)
Very Active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)
Extra Active = BMR x 1.9 (hard daily exercise/sports, etc.)
The Katch-McArdle Formula is accepted as the most accurate method of calculating daily calorie requirements.
BMR = 370 + (21.6 x Mm[kg])
Weight (200 lbs) 90.90kg
Body Fat % (17%) 34 lbs fat; 166 lbs lean
Lean Body Mass (166 lbs) 75.45kg
BMR = 370 + (21.6 x 75.45) = 1999.72 (2000) Calories/Day
To calculate for DCE, you simply multiply BMR by the Activity Factor Value:
DCE = BMR (1999.72) x Activity Factor Value (1.375) = 2749.61 (2750) Calories/Day
Once you have established DCE maintenance level, you can make the necessary adjustments to your calories intake.