Kcal is the European notation for the energy units in food. People in the United States use the term "calorie" when referring to kcals. The kcal needs for adults vary based on weight, height and age, as well as gender and activity levels. The easiest way to determine kcal needs is with an online calorie calculator. But you can also manually calculate your caloric needs using the BMR formula to determine the minimum number of calories you need to survive, then applying the Harris Benedict formula to determine the calories you need for your activity level.
BMR Formula
Step 1
Weigh yourself to determine your weight in pounds. Use a scale that you know to be accurate.
Step 2
Measure your height in inches. Stand against a wall, place a ruler on top of your head and mark the spot where the ruler meets the wall with a piece of masking tape. Measure the distance from the floor to the tape with a tape measure.
Step 3
Use the following equation for women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) -- (4.7 X age in years).
Here is an example: 655 + (4.35 x 130 lbs.) + (4.7 x 63 inches) -- (4.7 x 24 years) = 655 + 565.5 + 296.1 -112.8 = 1,403.8, or 1,404 BMR.
Step 4
Use the following equation for men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) -- (6.8 x age in years).
Here is an example: 66 + (6.23 x 175 lbs.) + (12.7 x 70 inches) -- (6.8 x 24 years) = 66 + 1090.25 + 889 -- 163.2 = 1,882.05, or 1,822 BMR.
Harris Benedict Formula
Step 1
Multiply the result of the BMR equation by 1.2 if you have a sedentary job and do not exercise. Here is an example: 1,404 BMR x 1.2 = 1,684.8, or 1,685 kcal.
Step 2
Multiply the result of the BMR equation by 1.375 if you have a sedentary job but perform light exercise up to three days per week. Here is an example: 1,882 BMR x 1.375 = 2,587.75, or 2,588 kcal.
Step 3
Multiply the result of the BMR equation by 1.55 if you have a sedentary job but perform moderate three and five days per week. Here is an example: 1,404 BMR x 1.55 = 2,176.2, or 2,176 kcal.
Step 4
Multiply the result of the BMR equation by 1.725 if you have a sedentary job but perform moderate to intense seven days per week. Here is an example: 1,882 BMR x 1.725 = 3,246.45, or 3,246 kcal.
Step 5
Multiply the result of the BMR equation by 1.9 if you have a physically active job or are an athlete who trains several hours a day several days per week. Here is an example: 1,404 BMR x 1.9 = 2,667.6, or 2,668 kcal.
Things You'll Need
- Scale
- Ruler
- Tape measure
- Calculator
References
- "Personal Trainer Manual"; American Council on Exercise; 2008
- "Physiology of Sport and Exercise"; Dr. Jack H. Wilmore, et al.; 2007
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