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?
    7. Frequently Asked Questions (FAQ)

WHAT IS A CALORIFIC REQUIREMENT?

Are you training regularly, but the results are not what you expect? Or are you trying to increase your body weight, but despite eating more - the scale is stagnant? The key to understanding what is happening to your body is your calorie requirements. It is your energy balance that determines whether you lose weight, maintain weight or build muscle mass.

Caloric requirement is the amount of energy required for your body to:

  • sustain basic vital functions (so-called primary metabolism - PPM),
  • carry out daily activities and physical exercise,
  • digest and process food.

This is the foundation of an effective nutrition and training plan.

HOW DO I CALCULATE MY CALORIC NEEDS?

The most common way to estimate basal metabolism is the Mifflin-St Jeor formula:

Mifflin pattern

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

Men:
PPM = (10 × body weight) + (6.25 × height) - (5 × age) + 5

To calculate the CPM - total daily calorie requirements - multiply the result by the activity factor (PAL):

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

In practice, these values coincide with methods also used in body composition analysers or clinical models - as confirmed by the teaching materials of the Medical University of Wrocław

Turn calculations into reality!

Already know your needs? Now it's time to turn theory into practice! Use the professional equipment at Just GYM to burn excess calories or build pure mass any time of the day or night.

CHOOSE YOUR PASS

HOW MANY CALORIES TO EAT TO LOSE WEIGHT?

In order to lose weight, you need to enter a calorie deficit, i.e. consume fewer calories than your CPM.

Principles of healthy reduction:

  • Deficit: 300-700 kcal per day,
  • Pace: 0.5-1 kg per week,
  • Too large a deficit = loss of energy, risk of yoyo effect and loss of muscle mass.

Reduction should be steady and tailored to your lifestyle - the slower, the healthier and more effective.

HOW MANY CALORIES TO EAT TO GAIN WEIGHT?

Building muscle mass requires a calorie surplus, but a moderate one.

How to do it properly?

  • Start with +200-300 kcal per day,
  • Monitor your weight and figure every 1-2 weeks,
  • Eat wholesome foods:
    • lean protein sources,
    • 1TP1Carbohydrates,
    • healthy fats.

Gradually increasing calories is the best way to achieve so-called „pure mass” without excessive fat accumulation.

BEST CALORIE-COUNTING APPS

If you want to monitor your diet conveniently and on an ongoing basis, free apps will help:

  • MyFitnessPal - fast code scanning and a large product database,
  • Fitatu - very accurate data for Polish products,
  • Yazio - effective meal planning,
  • Cronometer - great for micronutrient analysis.

These apps make it easy to build nutritional awareness and monitor progress.

WHAT NEXT AFTER CALCULATING THE CALORIES?

The calculations are only the beginning. The key is:

  • observing the body's reaction,
  • making adjustments every 2-3 weeks,
  • monitoring of strength, energy, weight and circuits,
  • consultation with a trainer or nutritionist if you need individual support.

The best eating plan is the one you are able to maintain long-term.

Frequently Asked Questions (FAQ)

PPM (Primary Percentage Metabolism) is the amount of calories the body requires solely to sustain vital functions at rest. CPM (total metabolism) is your real requirement, which additionally takes into account any physical activity during the day and the energy required to digest food.

The most recognised mathematical method is Mifflin-St Jeor pattern, which takes into account gender, weight, height and age. For the result to be accurate, it needs to be multiplied by the activity factor PAL (Physical Activity Level), matched to your lifestyle.

A safe calorie deficit is usually between 300 and 700 kcal per day below your CPM. This allows you to reduce weight at a rate of 0.5-1 kg per week, minimising the risk of yoyo effect and excessive loss of muscle tissue.

Apps such as MyFitnessPal or Fitatu are very effective tools for monitoring your diet, as long as you input the weight of products reliably. They help build nutritional awareness, but it is worth treating their calculations as a starting point and regularly adjusting your diet based on observations of your own body.

As the body adapts to the new conditions, it is worth reviewing the effects every 2-3 weeks. If progress has stopped, recalculate your needs (taking into account your new body weight) or consult a specialist - a dietician or trainer - who can help you optimise your nutrition plan.

Summary - key findings

  • Being aware of your caloric needs is the foundation for both weight loss and building muscle mass.
  • Proper energy assessment and its regular monitoring, it is possible to achieve goals effectively and without risk to health.
  • Importance of correct calculations Polish scientific materials also emphasise this, including instructions for measuring metabolism and caloric needs prepared by the Medical University of Wrocław.

Bibliography

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 22.02.2026 r.