Health Needs | How to calculate your energy requirements during a diet plan

Losing or gaining weight is quite difficult unless you measure and balance
your energy. In this article, you will learn more about how to calculate the
energy you need to achieve your goals.

You should know that low or excessive energy affects your body in a bad way. Here are ways to calculate how much energy to absorb.

How to calculate your energy requirements for healthy diet



Whenever we eat and drink, the body feeds, and once digested, it becomes a
source of energy for the body. This energy can be used directly or later.

The body uses this energy for all processes throughout the day, from breathing to digestion to chemical reactions, and this is what we call metabolism.

Metabolism is not only about the source of energy, but also about the
consumption of energy when we exercise or even exercise. If we exercise
more, we consume more energy than we consume, which boosts the metabolism and also improves our metabolic system.

The metabolism is similar to that of the fireplace, but in your body, because
every single cell of your body needs the metabolism that is energy for it to
work efficiently and to help with chemical reactions.

Some of your cells require more energy than usual, as the muscle cell requires a lot of energy than fat energy. There are various physiological ways to find the energy needed and it is important for metabolism, as mentioned below:

  • Thermal effect of feeding
  • Movement activity
  • Basal metabolic rate
  • Retirement rate
  • Daily life

Units of energy

As we have discussed before, physiological activities are those that affect the metabolic system, but now we will discuss further information about the energy unit of food, joules.

Joule is the SI unit of energy, but you will also hear the term calorie because it is a different unit of energy, but the value is completely different. There is a larger unit that denotes larger values such as kilojoules kJ and for calories it is kcal. Most edible brands use the unit kJ and Cal, while some restaurants mention the individual unit. You can convert the unit from one form to the other by the following formula:

1 kilojoule (kJ) = 1000 joules

1 calorie = 4.184 joules

When talking about the best body composition, the organ systems and muscles of the body are the most important. This improves not only body composition but also performance and health.

Let us take an example of the importance of body composition: weight loss is possible by increasing muscles and reducing body fat, but this is possible through balancing energy.

Balance of energy by intake and consumption

Energy balance is the ratio between the energy you absorb and the energy you consume through metabolism.

This balance is the factor for your maintenance, weight loss, or weight gain. You should know that the energy balance here is not limited, but there is a different energy balance.

Intense negative energy balance is referred to as the way of weight loss, but it also leads to stopping or slowing down some functions such as metabolic system, brain function, and reproductive function.

The positive energy balance generated by overeating is another term that is recognized for weight gain. It increases blood pressure and cholesterol levels while increasing the risk of certain cancers or heart attacks.

If you are willing to lose weight, you will need to consume a little less energy than usual. It is better to follow a realistic diet that is 10% lighter by adjusting your energy intake. In this way, you will not only lose weight but also move towards your better digestive system.

On the other hand, if you want to increase your weight, increase your energy by 10% of the total calories you consume, which not only increases your weight but also improves muscle mass.

However, it is best to balance your diet because it will improve your body
overall. You should make sure that the food you eat is healthy, while you
consume the energy according to that food correctly.

Calculation of energy demand


The first way to measure energy absorption is to measure it manually by
measuring the dormant metabolism rate, adjusting the RMR, and applying the formula.

The following is the measurement method:

Retirement switch rate:

The first step in measuring the resting metabolic rate (RMR) takes into
account weight, height, and age. It tells you how much energy you need for
your body. Now, use the following formula:

For men: RMR in kcal / day = 66.5 + 13.75 x weight in kilograms + 5 x height
in centimetres; 6.76 x age in years

For women: RMR in kcal / day = 665 + 9.56 x weight in kilograms + 1.85 x
height in centimetres; 4.68 x age in years

Measurement by calculator

There is another way to measure the energy required for your body, using the online tool. The online EER calculator helps to measure the estimated energy requirement automatically and quickly.

Most of the EER tools on the Internet are free to use, while they also do not
require any log-in or payment details. You just need some of the basic
information about your body and then it will immediately blow up the result.

All you have to do is enter your height, weight, age, gender, and activity level.

Activity levels have four variations, including sedentary, low active, active, and high activity. You must choose according to your assessment of the workout you perform regularly.


The energy requirement is important to know because it creates a balance and an improvement in your body. In the case of pregnancy or a child, this factor is very important to maintain growth.

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