Syndication19 Jul 2008
In order to be fit and
healthy, we need to take a proper and balanced diet. By this, we mean a
diet that not only has all the basic nutrients, in the requisite
quantities, but also has the right amount of calories. The calorie
requirements of an individual depend upon his age, gender, height,
weight, genes, health, physical exercise, etc. However, one can
calculate the calorie needs of a normal adult man by taking into
consideration his Basal Metabolic Rate (BMR) and physical exercise. Let
us know how to calculate calories per day for males.
Basal Metabolic Rate
The Basal Metabolic Rate (BMR) of a man is used
to determine the minimum number of calories that is needed by him, to
power his body while resting. In other words, BMR is the amount of
energy that is used by the body to maintain the routine functions like
heart beat, respiration, normal body temperature, etc. the BMR of an
individual accounts for around 60-70 percent of his calories
requirements. It is at its maximum at the age of 20 and thereafter,
gradually starts decreasing.
to determine the minimum number of calories that is needed by him, to
power his body while resting. In other words, BMR is the amount of
energy that is used by the body to maintain the routine functions like
heart beat, respiration, normal body temperature, etc. the BMR of an
individual accounts for around 60-70 percent of his calories
requirements. It is at its maximum at the age of 20 and thereafter,
gradually starts decreasing.
Physical Exercise
The second major determinant of the calorie
requirement of an individual, be it a man or a woman, is the amount of
physical exercise undertaken by him. The amount of exercise you do is
directly proportional to the amount of calories you burn. Thus, more
physical exercise leads to the need for a higher amount of calories. In
short, the people who undertake strenuous work will definitely need
much more calories than those who don’t.
requirement of an individual, be it a man or a woman, is the amount of
physical exercise undertaken by him. The amount of exercise you do is
directly proportional to the amount of calories you burn. Thus, more
physical exercise leads to the need for a higher amount of calories. In
short, the people who undertake strenuous work will definitely need
much more calories than those who don’t.
The Purpose
Your daily calorie requirement will depend upon
the purpose behind it, namely weight maintenance, weight loss and
weight gain. The calories needed for attaining one of these purposes
will differ from that of the other. The amount of calories you need for
losing weight will be low than those you need for maintaining weight.
While, the calories needed for gaining weight will be the highest. For
example, 3500 calories make up one pound of weight. So, if you want to
increase your weight by one pound in a week, you will be required to
eat 3500 more calories than the usual.
the purpose behind it, namely weight maintenance, weight loss and
weight gain. The calories needed for attaining one of these purposes
will differ from that of the other. The amount of calories you need for
losing weight will be low than those you need for maintaining weight.
While, the calories needed for gaining weight will be the highest. For
example, 3500 calories make up one pound of weight. So, if you want to
increase your weight by one pound in a week, you will be required to
eat 3500 more calories than the usual.
Harris-Benedict Formula
In Harris-Benedict formula, first the Basal
Metabolic Rate (BMR) of a man is determined. This is done after taking
into consideration his height, weight, age and gender. Thereafter,
taking into account the number of calories he burns by exercising, the
BMR calorie needs are increased. With this, you get the total calories
needed by him. The Harris-Benedict equation for calculating Basal Metabolic Rate is:
Metabolic Rate (BMR) of a man is determined. This is done after taking
into consideration his height, weight, age and gender. Thereafter,
taking into account the number of calories he burns by exercising, the
BMR calorie needs are increased. With this, you get the total calories
needed by him. The Harris-Benedict equation for calculating Basal Metabolic Rate is:
66 + (13.7 x weight in kilos) + (5 x height in centimeters) - (6.8 x age in years)
After calculating the BMR, you have to multiply
it with the appropriate activity multiplier. This determines the exact
calorie requirements of a man. The Activity Multiplier is:
calorie requirements of a man. The Activity Multiplier is:
- 1.2 (for those who do little or no exercise)
- 1.375 (for those who do light exercise/sports 1-3 days a week)
- 1.55 (for those who do moderate exercise/sports 3-5 days a week)
- 1.725 (for those who do hard exercise/sports 6-7 days a week)
