There are often questions as to how to calculate caloric needs.
Considering that there are a loooot of different, sometimes contrived, formulas we will try to help whoever is following our website and provide a way to easily calculate the caloric needs and begin the diet!
We recommend calculating the caloric needs according to this formula:
Women: PPM* = 665 + (9,6 x body mass in kg) + (1,8 x height in cm) – (4,7 age in years)
Men: PPM* = 66 + (13,7 x body mass in kg) + (5 x height in cm) – (6,8 x age in years)
We multiply the results according to activity rate, i.e.:
Sitting at work without any physical activity = 1,2
Medium-active life style (training 2-3 times per week) = 1,4
Regular training, 5 times a week = 1,6
Training hard every day = 1,8
How to start the proper mass reduction?
For the period of 2 weeks we consume the calories according to the needs. If the weight is growing – subtract 50-100 kcal. Watch the weight – if it’s going down (around 0,5 kg per week – it’s ok) then after losing 3-4 kg, subtract another 50 kcal and keep watching the weight, if it drops – we’re not subtracting kcal, if it stays the same – we subtract another 50 kcal.
If we subtract too many calories, then after coming back to the “normal needs” we will experience the yoyo effect, not enough kcal supply, even starvation, will slow down the metabolism, and a higher kcal will be stored by the body as it’s feeling the results of starvation.
If you have other interesting formulas/ways to calculate the calorie needs, share with us in the comments!