How to scientifically calculate daily calories? How to create a personalized weight loss plan?
Calculation of Energy Required for Daily Activities:
Energy Required for Daily Activities = Energy Required for Basal Metabolic Rate × Activity Factor Value. See Table 6-6 for the daily activity factor value.
Calculation of Energy Required for Digesting and Absorbing Food:
Energy Required for Digesting and Absorbing Food = Energy Required for Basal Metabolic Rate + Energy Required for Daily Activities × 10%
Calculation of Total Energy Requirement:
Total Energy Requirement = Energy Required for Basal Metabolic Rate + Energy Required for Daily Activities + Energy Required for Digesting and Absorbing Food.
For most people, the following method can be used to quickly calculate total energy requirements.
At normal weight, 142 kJ (34 kcal) of energy is required per kilogram.
At normal weight, the total energy requirement is:
Total Energy Requirement = Standard Weight (kg) × 142 kJ (or 34 kcal)
Calculation of Dietary Energy Requirement:
1. Negative Energy Balance Calculation
For obese individuals, losing 1 pound (0.45 kg) of weight is equivalent to losing 3500 kcal of energy. Losing 1 kg of weight is equivalent to losing 7700 kcal of energy.
Therefore: Daily negative energy balance = Expected weekly weight loss (kg) × 1100 (kcal)
= Expected monthly weight loss (kg) × 260 (kcal)
2. Calculation of dietary energy requirements
Dietary energy requirements = Total energy requirements - Negative energy balance
Example: A middle-aged female taxi driver, of medium build, 165cm tall, weighing 70kg. She wants to lose weight to a normal standard weight as soon as possible, planning to lose 0.5kg per week. How much energy should she consume daily? The calculations are as follows: Basal metabolic rate energy requirement = 8.70 × 70 (kg) + 829 (kcal) = 1438 (kcal) Energy required for daily activities = Basal metabolic rate energy requirement × Activity factor = 1438 × 0.2 = 288 (kcal) Calories required for digestion and absorption of food = (Basal metabolic rate energy requirement + Daily activity energy requirement) × 10%
= (1438 + 288) × 10% = 173 (kcal) Total energy requirement = Basal metabolic rate energy requirement + Daily activity energy requirement + Energy required for digestion and absorption of food = 1438 + 288 + 173 = 1899 (kcal) If the plan is to lose 0.5 kg per week, then a negative energy balance needs to be maintained daily to achieve 1110 × 0.5 (kg) = 550 kcal (2302 kJ). Therefore, the daily calorie intake reduction is 550 kcal (2302 kJ).
The required calories from diet are: Dietary energy requirement = 1899 - 550
= 1349 kcal (5648 kJ)
A simpler method can be used to estimate this:
Standard weight (kg) = Height (cm) - 105
= 165 - 105 = 60 (kg)
The total daily calorie requirement to maintain a weight of 60 kg is:
Total energy requirement = 60 × 142 kJ = 8520 kJ (2036 kcal)
Similarly, to lose 0.5 kg per week, the daily calorie intake reduction is 2302 kJ (550 kcal).
The calories required from diet are:
8520 - 2302 = 6218 kJ (1536 kcal)
The difference between the two methods is 570 kJ (136 kcal).
This person's weight, calculated based on standard weight, is 10 kg overweight. Theoretically, after 20 weeks of dietary control, weight can be reduced to 60kg, reaching a normal standard. Then, total daily calorie intake can be restored to 2036kcal (or 1784kcal according to the formula above), allowing you to maintain a healthy weight.
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