2023-07-27 20:11:09
A smartwatch can help calculate daily calorie needs.
© Imago Images/Rolf Kremming
The basal metabolic rate can be roughly calculated using the following formula: Body weight in kilograms multiplied by the 24 hours of the day. For a person weighing 80 kilograms, the basal metabolic rate would be 1,920 kilocalories. However, since this formula does not include age, gender and height, the value is relatively imprecise.
The one published in 1918 is much more precise Harris-Benedict-Formelwhich also takes these three variables into account.
The Harris-Benedict formula for women:
655.1 + (9.6 x body weight in kilograms) + (1.8 x height in centimeters) – (4.7 x age in years)
The Harris-Benedict formula for men:
66.47 + (13.7 x body weight in kilograms) + (5 x height in centimeters) – (6.8 x age in years)
According to the Harris-Benedict formula, a 45-year-old man who is 1.80 meters tall and weighs 80 kilograms would have a basal metabolic rate of 1,762 kilocalories.
Now he has to performance turnover be calculated that multiplied with the basal metabolic rate the actual need in kilocalories results. The helps with this PAL value, the acronym stands for Physical Activity Level. It is the additional energy requirement that arises from movement and activity.
PAL values for different activity levels:
0.95: A person who is sleeping.
1,2 – 1,3: A person who hardly moves, only sits or lies down (e.g. when ill).
1,4 – 1,6: A person who is mostly sedentary and not particularly active in their free time.
2,0 – 2,4: A person with a physically demanding job, such as a construction worker or competitive athlete.
In everyday life it changes PAL value, of course, constantly. After eight hours of sleep, eight hours of office work, and a long, hard workout, the 45-year-old man in our example might have a PAL of 1.8. Multiplied by the calculated basal metabolic rate of 1,762 kilocalories, this results in an actual daily requirement of 3,172 kilocalories.
Smartwatches and calorie calculators on the Internet also calculate the daily calorie requirement with these formulas and are a very good starting point for being informed regarding the daily calorie requirement. However, the exact proportion of muscle mass in the total weight is not taken into account here either. So if you want to know exactly, you have to undergo a medical examination or consult a nutritionist
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