Energy demand and nutrition program


They often recommend anyone who wants to control his diet to first figure out its energy needs. It then creates a nutrition program. But much can go wrong along the way. What you need to know!

The body’s cells are constantly broken down, replaced, repaired and rebuilt. Your body is quite literally the food you’ve eaten so far in your life. An important measure of a person’s diet is the amount of energy it contains relative to the amount of energy a person needs.

basal Metabolism

Basal Metabolism refers to the energy your body needs to keep weight stable in a totally dormant mode. It is the amount of energy that goes to your cells to be able to maintain their metabolism, you can keep your body temperature, the heart will be beating, the lungs to breathe, the stomach and intestines to work, and so on.

For basal metabolism added your physical activity. Any type of movement costs extra energy. The physical activity levels are estimated to number between one and two and multiplied by your basal metabolism. At very high physical activity level, hard labor and elite sports betting can energy curl up against two, that is, you then need to eat twice as much as to cover your basal metabolism, to be weight stable.

Calculate your energy needs

Men: Basal Metabolism = (10 x body weight in kg) + (6.25 x length in cm) – (5 x age in years) + 5

Women: Basal Metabolism = (10 x body weight in kg) + (6.25 x length in cm) – (5 x age in years) -161

The value multiplied since then with the physical activity level represented by a number between 1 and 2.

For example, if we imagine the test person, with a weight of 75 kg, 180 cm tall and 30 years old. His calculus becomes 750 + 1125-150 + 5 = 1730 kcal / day as the absolute minimum necessary. But we imagine that he live an active life with exercise five days a week, which should mean a factor of around 1.5. Thus, the energy, if Charlie wants to remain the same body weight, 1730 x 1.5 = 2595 kcal / day.

It is important to understand that all the calculations of this type are broad generalizations. Equation for estimating energy is scientifically based and clinical use. But there are variations on the individual level. Subject Reactions can vary from person to person and even body composition plays a role.

The error

The greatest care problem is, however, the figure for physical activity. How would you assess your body of work per day with a number between one and two, with a means to be in total rest and two means extreme physical labor? There are apparently quite a few levels in between. How much time per day are you physically active? How intense is the activity? If you train hard every third day, how does this affect the average day? How does an intense physical activity, your metabolism at rest in the hours after? It goes without saying that all this can not be represented accurately and in full by a decimal number between one and two.


The next problem is the estimation of the food you eat, which now should be compared to the calculated figure for energy. The energy intake varies from day to day. Some research suggests that even highly motivated and educated people are completely unaware of up to a third of the food they eat in a day. When you carefully observe what you eat, it affects the fact that we observe it trying to observe, in this case, what you choose to eat that day. It is easy to fix at the proper meals and carefully weigh every potatoes we eat for dinner, but forget that we drank three large latte at work.

Also portion sizes are very difficult to estimate accurately. What weighs a slice of bread? 25 grams? 50 grams? A margin of error of 100 percent just there. How much ketchup you take on really a normal portion of food? A teaspoon? A spoon? A half decilitre? Almost no one can do these estimates with any accuracy, and it looks to detail is crucial for calculating the results. Although the same amount of food have different energy content from portion to portion.

We still count on the energy and energy intake in calories. The system as such works in principle, but accuracy problems are enormous. Therefore, it is important to handle the calculations correctly. As the guiding estimates they are, not as a precise measure. As so often is how to apply that determines where you end up and what benefit it has in the calculations.

diet Programs

To acquire a nutrition program based on its energy is a proven way to tighten to their diet and make it more purposeful. But that’s just the way it should be seen as a signpost to the goal and not as an infallible solution. A nutrition program earns usually two different purposes. One is to raise the level of their diet by replacing junk food towards conscious and healthy diet. It is primarily an individual matter of finding the diet trend, diet, dietitian or guru you trust most. The second feature is that the amount of calories is determined based on the desire for change in body weight. As we noted above, there are many variables that are difficult to measure.

Modifications will need to be done and in the end it is always your performance and wellbeing that provides the correct announcement about whether you’re eating right. It can feel liberating to just Slavic follow a program without meeting with the scales, weights, gut feelings, or the mirror. But to reach your goals, it is progress in the right direction that will lead you right, and your own development is always the most reliable source of knowledge.

Stop now and then with a few weeks apart, making an evaluation of your nutrition program and consider changes in your life. Need something changed? Is the progress you hoped for? Modifying needed.

Checklist for energy and nutrition programs:

Energy is measured in calories (kcal). If you take in more energy than you burn you will gain weight if you take in less going to lose weight.

Basal Metabolism is the amount of energy your body needs to keep weight stable for total rest. Energy goes to body temperature, the internal organs work, cell metabolism and so on.

In addition to basal metabolic rate needed energy for physical activity. The physical activity is estimated to number between one and two multiplied by the number of basal metabolism.

To count on the energy and energy intake is a great tool that is scientifically grounded. Achilles heel is the accuracy problems are enormous.

Therefore, use your final figures indicative estimates, not exact values. You can think of hundred calories, but hardly dozen and certainly not occasional calories. The calculations allows simply not such accuracy.

Evaluate and modify your diet program based on the results you measure and experience.


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