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If your health and wellness goals include losing, gaining, or maintaining your weight, it\u2019s helpful to learn how to calculate your caloric needs. Knowing how many calories you need can help guide your food and activity choices to reach your goals. This is the whole idea behind the CICO diet, which stands for Calories In Calories Out.\u00a0<\/p>\n
The logic behind the CICO diet is that once you know your caloric needs, you can add, subtract, or meet them to gain, lose, or maintain weight.\u00a0<\/p>\n
Keep reading for a step-by-step guide to calculating your caloric needs using the Mifflin-St Jeor equation. Plus, you\u2019ll learn how to work with that number once you know it.<\/p>\n
It all starts with the basal metabolic rate (BMR). That\u2019s the number of calories your body burns just to stay alive. (1<\/a>) \u00a0Even if you stayed in bed all day, your body would still require energy (aka calories) to breathe, pump blood, produce cells and hormones, and so on.<\/p>\n One of the most reliable ways to calculate BMR is by using the Mifflin-St Jeor equation, which factors in your weight, height, age, and gender. (1<\/a>, 5<\/a>)\u00a0<\/p>\n By plugging your own numbers into this formula, you can get a personalized estimate of how many calories your body burns at rest. I say \u201cestimate\u201d because while this is one of the most accurate ways to calculate your BMR, it\u2019s not a perfect science<\/a>. (More on this later.)\u00a0<\/p>\n Let\u2019s take an example and calculate this together. For instance, if you\u2019re a 35-year-old woman who\u2019s 5\u20194\u2019\u2019 and weighs 165 pounds, you\u2019d first need to calculate your height and weight in centimeters and kilograms.\u00a0<\/p>\n Now, let\u2019s plug these numbers into the BMR equation.<\/p>\n This means your body requires about 1,430 calories each day just to maintain essential functions. However, since you don\u2019t spend all day lying down, you need to adjust your energy needs based on how active you are. (If you\u2019d rather skip the math, you can easily calculate your BMR here.<\/a>)<\/p>\n Why Choosing the Right Calorie Goal is Important For Weight Loss ><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n Now that you know your BMR, you can factor in your activity level to get a more accurate picture of how many calories you really need each day. That\u2019s your total daily energy expenditure (TDEE). TDEE considers your daily movement and adjusts your caloric needs accordingly. (1<\/a>) \u00a0To estimate your TDEE, you can use the following activity level multipliers:<\/p>\n Use this activity level multiplier if you get minimal activity or movement throughout the day\u2013say, because you drive to work and have a desk job. (1<\/a>)\u00a0<\/p>\n Activity multiplier: BMR \u00d7 1.2<\/p>\n This is when you perform some activity\u2013such as going for a walk\u2013up to three days a week. (1<\/a>)\u00a0<\/p>\n Activity multiplier: BMR \u00d7 1.375<\/p>\n Let\u2019s say you walk a lot in your day-to-day life and exercise most days; you\u2019d be considered moderately active. (1<\/a>)\u00a0<\/p>\n Activity multiplier: BMR \u00d7 1.55<\/p>\n If you\u2019re engaging in any purposeful exercise\u2013like hopping on the elliptical \u2013most days, or you have a physical job, you\u2019d be considered very active. (1<\/a>)\u00a0<\/p>\n Activity multiplier: BMR \u00d7 1.725<\/p>\n You\u2019d be considered super active if you pushed yourself hard when you work out\u2013say in spin class\u2013or if you have an intensely physical job. (1<\/a>)\u00a0<\/p>\n Activity multiplier: BMR \u00d7 1.9<\/p>\n Getting back to our example, if you exercise four times per week, your activity multiplier would be BMR \u00d7 1.55. Your BMR was 1,430 calories, so the equation looks like this.(1<\/a>)\u00a0<\/p>\n TDEE = 1,430\u00a0 \u00d7 1.55 = 2,216.50 calories\/day<\/p>\n This means that for you to maintain your current weight, you\u2019d need around 2,215 calories per day. Now, we\u2019ll adjust this number based on your goals.\u00a0<\/p>\n Here\u2019s where you\u2019ll learn how to calculate your caloric needs depending on your personal goal.<\/p>\n The logic behind the CICO diet is that a pound is roughly equivalent to 3,500 calories. (6<\/a>) Therefore, to lose weight, you\u2019d subtract 250 to 500 calories from your TDEE.\u00a0\u00a0<\/p>\n Using our example TDEE of 2,215, you can cut your intake by 500 calories, aiming for a daily intake of around 1,715 calories. This should lead to a gradual, sustainable weight loss of about 1 pound per week.\u00a0<\/p>\n Remember that gradual changes are helpful because they don\u2019t feel overwhelming. Also, keep in mind again that while calorie counting is a helpful tool for weight loss, it isn\u2019t a precise science. You may lose more or less weight than predicted after calculating your personal caloric needs for weight loss.<\/p>\n If you\u2019re trying to gain muscle or increase your weight, you\u2019ll need to consume more calories than your TDEE. Your caloric needs for weight gain can increase by about 500 calories per day, bringing your total to around 2,715 calories.\u00a0<\/p>\n A calorie counting tool will come in handy as you focus on adding calories for weight gain. MyFitnessPal<\/a> can also make it easier to ensure you\u2019re adding calories from nutritious sources.<\/p>\n For weight maintenance, aim to match your calorie intake to your TDEE. In our example, that would mean consuming about 2,215 calories per day.<\/p>\n Whatever your goal, making small, gradual adjustments is the best way to ensure long-term success. Extreme caloric deficits or surpluses can be difficult to sustain and may negatively impact your health. A calorie counting app, like MyFitnessPal, can help you follow the CICO diet for weight gain, loss, or maintenance.<\/p>\n Samantha Cassetty, MS, RD<\/strong>, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock<\/em>.<\/p>\n Daisy Mercer, RD,<\/strong> is a Food Data Curator at MyFitnessPal. She graduated with her bachelors of Food Science and Dietetics from Colorado State University and completed her dietetic internship with the VA San Diego Healthcare system.<\/p>\n The CICO diet can help you manage your caloric intake, but macronutrient balance helps you optimize your nutrition.\u00a0<\/p>\n The three macronutrients are proteins, fats, and carbohydrates. The right balance helps you fuel your body properly for specific goals, whether that\u2019s losing weight, building muscle, or weight maintenance. (You can determine a personal macro goal using this free macro calculator<\/a>.)<\/p>\n Protein is essential for maintaining muscle strength and mass. (7<\/a>) Protein is also associated with increased satiety, helping you feel full for longer stretches after meals. (1<\/a>) Getting enough protein while you\u2019re losing weight will help you preserve muscle mass and improve satiety while you\u2019re in a caloric deficit. (6<\/a>)<\/p>\n Fats not only help you absorb nutrients, but they slow the rate at which food is digested and metabolized. That means, like protein, fat can help you feel fuller longer. (8<\/a>)\u00a0A beneficial macronutrient balance includes about 30% of your daily caloric needs from heart-healthy fats, like those found in avocados, nuts, seeds, and extra virgin olive oil. (3<\/a>)<\/p>\n Carbs are often maligned\u2013particularly among those trying to lose weight. However, carbs are your body and brain\u2019s main energy source, and your muscles need carbs to fuel physical activity. (9<\/a>) The net-net is that carbs are a vital part of your macronutrient balance. Typically, 40% of your daily caloric needs should come from carbohydrates.(3<\/a>)<\/p>\n Of course, these are general guidelines, and some people prefer to balance their macronutrient intake differently.\u00a0<\/p>\n While calorie counting can be a helpful tool for managing your weight, there are other things that influence your body\u2019s ability to lose or gain weight.\u00a0<\/p>\n That\u2019s why it\u2019s important to be gentle with yourself as you embark on a weight management journey. While calorie tracking is helpful, there\u2019s still some trial and error to the process.<\/p>\n You don\u2019t have as much control over your metabolism as you think. Everyone\u2019s metabolism is unique, and age, genetics, and gender influence your metabolic rate.(7<\/a>) Of course, your activity levels\u2013how active or inactive you are\u2013is a factor of your metabolic rate that you can control. (More on this below.)<\/p>\n Hormones, particularly those related to thyroid function, can affect weight gain or loss. Hormones related to menopause may also influence your ability to lose weight. Talk to your doctor if you suspect hormonal imbalances are making it harder for you to manage your weight. (7<\/a>)\u00a0<\/p>\n If you\u2019ve lost weight in the past, appetite-regulating hormones may make it more difficult to maintain this weight loss because these hormones make you hungrier. (10<\/a>)<\/p>\n In addition to improving your health and burning some calories, exercise\u2013particularly strength training\u2013 helps you build more muscle tissue. (5<\/a>) Muscle burns slightly more calories than fat, even at rest.(5<\/a>) So, the more muscle mass you have, the higher your metabolism and caloric needs.<\/p>\n To optimize your health and reach your goals, start by calculating your caloric needs using the Mifflin-St Jeor equation, adjusting for your personal activity level. Then you can start counting calories for weight loss, maintenance, or gain. (MyFitnessPal <\/a>can make this so much easier!)\u00a0<\/p>\n While this is a good start, it\u2019s also helpful to consider your macronutrient balance since some calories are more filling and nutritious than others.\u00a0<\/p>\n Remember, this process is highly individual, and other factors like genes, hormones, and muscle mass also play a role. With gradual, sustainable changes and a balanced approach to calories and macronutrients, you can make progress toward your personal goals.<\/p>\n The post How to Calculate Your Caloric Needs<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" If your health and wellness goals include losing, gaining, or maintaining your weight, it\u2019s helpful […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"_links":{"self":[{"href":"http:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/posts\/518"}],"collection":[{"href":"http:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/comments?post=518"}],"version-history":[{"count":1,"href":"http:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/posts\/518\/revisions"}],"predecessor-version":[{"id":519,"href":"http:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/posts\/518\/revisions\/519"}],"wp:attachment":[{"href":"http:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/media?parent=518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/categories?post=518"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/tags?post=518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}<\/div>\n![\"\"](\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXf-yloec-fdqPzbAds0sNIfUD4mHjl_yJ9c_E0-GbWmCSMagqiu0jHHHJIYAGC6I2HNb1gag6D-A1ha8M637b_dG0AEmtdeSxWUpz0nlXledWRwqr75jBG50m-N3Z7Bqky8ZgR27_ourbR3xZ3GfPVfJAI?key=a0BBzXJ0Zp1E7FGgI_9sRg\")
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<\/div>\nStep 2: Adjust BMR Based on Your Activity Level<\/strong><\/h2>\n
Sedentary (little to no exercise)<\/h3>\n
Lightly active (exercise 1-3 days per week)<\/h3>\n
Moderately active (exercise 3-5 days per week)<\/h3>\n
Very active (exercise 6-7 days per week)<\/h3>\n
Super active (hard exercise or physical job)<\/h3>\n
<\/div>\n![\"\"](\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXe05bnJPEbj0ShgYWp8c9vpxKx2O7xXNoTCWXcehS1meZVto3iC88jHdFAntEWyg_pL8F_5XZc0UZi9jg560AT1uXiX18O-gNAitdH7VVkT5znywhzfcNNcTACzyWWRoRStN2QEH9XtgfbBayKqHXlJbLA?key=a0BBzXJ0Zp1E7FGgI_9sRg\")
<\/div>\nStep 3: Set Your Goal: Weight Loss, Maintenance, or Gain<\/strong><\/h2>\n
For weight loss:<\/h3>\n
For weight gain:<\/h3>\n
For maintenance:<\/h3>\n
\nAbout the Experts:<\/strong><\/h4>\n
\nMacronutrient Balance: Optimizing Your Caloric Intake<\/strong><\/h2>\n
Protein:<\/h3>\n
Fats:<\/h3>\n
Carbohydrates:<\/h3>\n
<\/div>\n![\"\"](\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXckVli8teP2u8Osd7AKmLGUvXHeidqcl9py47S_Qu4UqFXjvYpYu3fwSLbeP1Dvcv7i_zxT_YiUf-x03y9HOuXAMQy4N-8l98dNY6bszESidliz5CigbP684J1p16gWnRyKD7OxilRxmlEDfolrkW25AEcB?key=a0BBzXJ0Zp1E7FGgI_9sRg\")
<\/div>\nCalorie Counting Isn\u2019t an Exact Science: Other Factors to Consider\u00a0<\/strong><\/h2>\n
Metabolism:<\/h3>\n
Hormones:<\/h3>\n
Exercise and muscle mass:<\/h3>\n
The Bottom Line: Understanding and Adjusting Your Caloric Needs\u00a0<\/strong><\/h2>\n