Co znajdziesz w tym artykule:

  1. What is a calorific requirement?
  2. How do you calculate your calorie requirements?
  3. How many calories to eat to lose weight?
  4. How many calories to eat to gain weight?
  5. The best calorie-counting apps
  6. What's next after calculating calories?

WHAT IS A CALORIFIC REQUIREMENT?

Are you training regularly but not seeing results? Or are you trying to gain weight and despite increased eating - the scale doesn't budge? The key to understanding this lies in knowing your calorie requirements. It is the number of calories that determines whether you lose weight, maintain weight or build muscle mass.

Calorific requirements is the amount of energy your body needs each day to:

  • maintain basic vital functions (so-called resting metabolism),
  • fulfil daily chores and physical activity,
  • digest and process food.

HOW DO I CALCULATE MY CALORIC NEEDS?

A simple Mifflin-St Jeor formula is all you need to calculate your calorie requirements to determine your PPM (basal metabolism):

Women: (10 × body weight) + (6.25 × height) - (5 × age) - 161
Men: (10 × body weight) + (6.25 × height) - (5 × age) + 5

Multiply the result by the physical activity factor (PAL):

  • 1,2 - no activity,
  • 1.4-1.6 - light activity (2-3 workouts per week),
  • 1.7-1.9 - moderate activity (3-5 workouts/week),
  • 2.0+ - very active (daily training or physical work).

The result is your CPM - the total daily calorie requirement, i.e. the number of calories you should take in to maintain your current body weight.

HOW MANY CALORIES TO EAT TO LOSE WEIGHT?

To successfully reduce body weight, you need caloric deficit - That is, consuming fewer calories than your CPM.

  • A safe deficit is 300-700 kcal per day,
  • Optimum rate of reduction: 0.5-1 kg per week,
  • Too large a deficit = risk of decreased energy, poorer performance and yoyo effect.

Remember that the weight loss process requires patience - it is better to lose weight more slowly but effectively and without losing muscle mass.

HOW MANY CALORIES TO EAT TO GAIN WEIGHT?

Building muscle mass requires the opposite strategy - i.e. caloric surplus. Eat more than your CPM, but in moderation:

  • Start by increasing your intake by 200-300 kcal per day,
  • Check your weight and appearance in the mirror every 1-2 weeks,
  • Bet on wholesome products: lean protein, healthy fats, 1TP1Consumed carbohydrates.

Too much excess can lead to fat accumulation - so observation and a gradual increase in calories is the key to clean mass.

BEST CALORIE-COUNTING APPS

You don't have to count everything in your head - free apps can help:

  • MyFitnessPal - huge product database and easy reporting,
  • Fitatu - Polish application with precise nutritional values,
  • Yazio - helps to plan meals and monitor macronutrients,
  • Cronometer - ideal for those who analyse micronutrients closely.

Each allows you to track your progress and maintain a healthy relationship with food.

WHAT NEXT AFTER CALCULATING THE CALORIES?

Knowing your calorie requirements is the first step to achieving your goal. Observe how your body reacts and make small adjustments every 2-3 weeks. If you feel that you are not coping with your diet planning - get help from a personal trainer or Just GYM nutritionist.

Remember: the best plan is the one that works for you and is sustainable in the long term!