What are your daily caloric needs?

d-r Angelina Nedyalkova

3 min reading time


Title:What are your daily caloric needs?
Headline:What are your daily caloric needs?Author:

Dianurse.com - BG

What are your daily caloric needs?

Description:What are your daily caloric needs?

What are your daily caloric needs?

Once you have determined your basal metabolic metabolism, you need to consider the calories you burn for daily activities. The value obtained in the calculations is multiplied by a special coefficient, which is determined according to the degree of load.

Sedentary lifestyle – if you have very little or no physical activity, you can calculate your daily caloric needs by multiplying the value obtained by calculating the speed of your basic metabolism x 1.2m.

Slightly active lifestyle – if you do light exercise between 1 and 3 times a week, multiply BMS x 1.375.

Moderately active lifestyle – if you do moderate exercise 3 to 5 times a week, calculate by multiplying BMS x 1.55.

Active lifestyle – if you are doing intense workouts 6 to 7 times a week, multiply BMS x 1.725.

Very active lifestyle – if you have very intense exercise 2 times a day and extremely heavy training, the daily calorie requirement is BMS x 1.9.

This will give a rough idea of the daily calorie intake you need to maintain your weight as it is. The result of these calculations is not perfect, as the equation does not take into account the ratio of muscle to fat. People with solid muscle mass need more calories even when they are resting because they have a high metabolic rate than those whose muscle mass is replaced by fat. This is one of the reasons why physical activity is recommended as a dietary supplement when you aim to lose weight and speed up your metabolism, according to the authors of this article.

Here are some of the activities and calories that are burned when practicing these activities, according to Harvard Medical School.

  • Weightlifting – 90 cal

  • Stretching, yoga – 120 cal

  • Aerobics, low impact - 165 cal

  • Cycling, stationary, moderate – 210 cal

  • Rowing, still, energetic – 255 cal

  • Cycling, stationary, energetic – 315 cal

  • Billiards – 75 cal

  • Bowling – 90 cal

  • Dances, moderately slow – 90 cal

  • Frisbee – 90 cal

  • Skateboard – 150 cal

  • Speed walking – 150 cal

  • Skiing – 180 cal

  • Swimming – 180 cal

  • Jogging < 10 minutes – 180 cal

  • Rollerblading – 210 cal

  • Football – 210 cal

  • Tennis – 210 cal

  • Rock climbing – 240 cal

  • Football, competitive – 270 cal

  • Orienteering – 270 cal

  • Martial arts, judo, karate, kickboxing – 300 cal

  • Planting seedlings, shrubs - 120 cal

  • Lawn mowing – 135 cal

  • Planting trees – 75 cal

  • Gardening, weeding – 139 cal

  • Cutting and splitting wood – 180 cal

  • Snowplowing – 180 cal

  • Watching TV – 23 cal

  • Swimming – 180 cal

  • Reading in a sitting position – 34 cal

  • Cooking – 75 cal

  • Child care – bathing, feeding, etc. – 105 cal

  • Shopping for food, with a cart – 105 cal

  • Energetic game with a pet and children – 150 cal

If you know what your basic metabolism is and how many calories you need to maintain it and add to in the calories you expend on your physical activity, you can more easily control your weight according to your specific goals.

If you do not know what is the optimal weight for you, you can calculate it using the body mass index calculator (BMI).

Depending on the result you get, you may want to lose weight, keep it off, or gain weight.

By knowing how many calories you burn, you can figure out how many to consume.

For example: Is your goal to maintain your weight? Consume the same number of calories you burn. Is your goal to gain weight? Consume more calories than you burn. Is your goal to lose weight? Consume fewer calories than you burn. You can learn more through this article. It is important to note that is good to coordinate your goals and their implementations with a medical specialist (nutritionist or endocrinologist), with whom you can discuss an appropriate approach to your individual needs and medical condition.

For the author:

D-r Angelina Nedyalkova graduated in medicine from Medical University of Plovdiv in 2013. In 2014 she started working and specializing in the Clinic of Endocrinology at the University Hospital "St. George" EAD, Plovdiv. In January 2019 she acquired a specialty in endocrinology and metabolic diseases.

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