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How many calories do I consume a day?

Table of contents

Calculate your basal metabolic rate

Your results

What is basal metabolic rate?

Le basic metabolism represents the minimum energy your body needs to maintain its vital functions at rest. In practical terms, this is the number of calories your body burns every day, even if you were to lie still all day.

The basal metabolic rate is a mechanism that varies considerably from one person to another. To give you a precise idea, let's take the example of two people weighing 80 kg: the first might have a basic metabolism of just 1400 calories, while the second could be as much as 5700 calories! This impressive difference can be explained by a number of factors, which we will explain in detail below.

The body's organs and energy

Each organ in your body consumes a specific amount of energy, and the figures are astonishing (when we talk in kg if below it is not in body weight, but in organ weight):

  • Your brain: 240 kcal per kg, (the equivalent of a light meal, just to keep 1 kg of brain tissue working!)
  • Your heart: 440 kcal per kg
  • Your liver: 440 kcal per Kg
  • Your muscles: 13 kcal per kg
  • Your adipose tissue: 4.5 kcal per kg

Here is a detailed table of energy expenditure by your organs, based on the latest scientific studies. To illustrate, we have taken as an example a man of 1m80 and 80kg. (considered average) and a woman of 1m65 for 60kg (corresponding to national averages).

Organs Kcal/kg/day % body mass % of total MB Example Male 80kg (kcal/day) Example Woman 60kg (kcal/day)
Liver 440 2.6 19 916 686
Brain 240 2.0 17 384 288
Heart 440 0.5 8 176 132
Kidneys 440 0.4 7 141 106
Muscles 13 40.0 20 416 312
Digestive tract 200 1.7 10 272 204
Adipose tissue 4.5 21.4 3 77 58
Other bodies 12 31.4 16 301 226

Factors that influence your metabolism

As explained, we are not all equal when it comes to our basic metabolism.

Body composition plays a major role;

For the same weight, a muscular person will have a higher metabolism than someone with more body fat.

That's why weight training, which builds muscle mass, is an advantage, even during the weight loss phase.

Age also influences your metabolismwith a decrease of 2 to 3% per decade after 20 years. (All the more reason to maintain your muscle mass!)

Genetic factors can vary your metabolism by up to 20% from one family to anotherStudies even show variations of 500 kcal/day between different families.

Environmental factors. Certain lifestyle habits will also affect the basal metabolic rate, such as stress, smoking, coffee consumption or the use of alcohol. fat-burning foods. hyperactivity and even the outside temperature, the cold having the effect of activating your body's heat production and therefore increasing your metabolism.

Gender is also a determining factor Metabolism: given the same characteristics, men generally have a higher metabolism than women, mainly due to their naturally greater muscle mass.

And finally.., certain physiological conditions such as thyroid activity can have a significant impact on your metabolism.

How do you calculate your basal metabolic rate?

To calculate your basic metabolismThere are several scientifically validated methods available, from the most precise to the most accessible. Black's method is one of the most recent and seems particularly reliable for overweight people and senior citizens.

Calorimetry: the reference method

The most precise method, used in the laboratory, is called the calorimetry. It measures the heat produced by your body and your oxygen consumption under very specific conditions: fasting for 12 hours, at complete rest, in a room at 22°C. Exciting, but not very practical in everyday life, is it? (Unless you have a laboratory in your living room!)

Predictive equations: the best compromise

Faced with this complexity, scientists have developed several mathematical formulae. Each has its own particularities:

  • The equation of Harris-Benedict (1919): the pioneer, but a little out of date today according to the latest studies
  • The Mifflin-St Jeor (1990): more precise, it has become the reference for the American Academy of Nutrition
  • The equation of Black (1996): the most recent, it takes into account a larger and more diversified sample

Why so many different formulas? Quite simply because the populations studied, the times and the research methods have evolved. For example, Black's formula was developed by studying 574 people aged 2 to 95, deliberately excluding athletes to better represent the general population.

Our calculator: simple and effective

To make things easier for you, especially if you don't like calculating, we've integrated these formulas into our online calculator.

To use our calculator, simply enter your weight, height, age, sex, level of activity and goal on an empty stomach, if possible, for greater accuracy.

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How can the results of the calculator be interpreted?

Our calculator provides you with two essential pieces of information: your basal metabolic rate (BMR) and your Total daily energy expenditure (TDEE). These results are calculated on the basis of your personal data and your level of physical activity.

Understanding your results

The calculator displays two main values:

  • Your basic metabolism The calories your body needs at rest, without any activity.
  • Your daily energy expenditure your total calorie requirements, including your physical activity

Level of physical activity

Our calculator takes into account different levels of activity that influence your TDEE :

  • Sedentary: little or no exercise (office work, no sport)
  • Slightly active: 1-3 sessions/week (daily walk + a few sessions of sport)
  • Moderately active: 3-5 sessions/week (regular practice of a sporting activity)
  • Very active: 6-7 sessions/week (intense daily training)
  • Extremely active: athlete or intense physical work (several sessions a day)

Recommendations according to your objective

Depending on your selected objective, the calculator automatically adjusts your requirements:

Weight maintenance The calculator displays your exact TDEE, which corresponds to your needs to maintain your current weight.

Weight loss You get a reduced energy intake of 500 kcal, scientifically proven to deliver a healthy weight loss of 0.5 kg per week. (A greater deficit could slow down your metabolism)

Weight gain The calculator increases your energy intake by 500 kcal, the ideal amount to help build muscle mass while limiting fat gain.

Follow-up and adjustments

Research shows that the body continually adapts. To optimise your results:

  • Weigh yourself under the same conditions (in the morning on an empty stomach)
  • Use a nutritional tracking application to track your calories
  • Re-evaluate your needs if your weight stagnates for more than two weeks

These calculations are your starting point, so it's up to you...

Scientific publications on basic metabolism
  • "Climate influences on basal metabolic rates in circumpolar populations". (Study showing the impact of climate on metabolism) 10.1002/ajhb.10072
  • "Predicting resting energy expenditure from lean body mass and fat mass". (Fundamental research into factors influencing metabolism) 10.1093/ajcn/56.5.848
  • "The relationship between basal metabolic rate and body composition in young adults". (In-depth study on the impact of body composition) 10.23751/pn.v22i1-S.9761
  • "Effects of body fat mass and body fat distribution on resting metabolic rate in the elderly". (Research into how metabolism changes with age) 10.1053/meta.2001.24871
  • "Long-term persistence of adaptive thermogenesis in subjects who have maintained weight loss". (Study on metabolic adaptation during dieting) 10.1093/ajcn/88.4.906
  • "Do we need breed-specific predictive equations for resting metabolic rate?" (Research into the ethnic influence on metabolism) 10.1038/s41387-019-0087-8
  • "Adaptive thermogenesis in the regulation of human body weight: more a concept than a measurable entity?" (Study on metabolic adaptation) 10.1111/j.1467-789X.2012.01041.x
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