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Whether you want to lose weight or gain muscle mass, knowing your basal metabolism and energy expenditure is crucial. This will ensure that you reach your goals with an adapted training and nutrition program.
Bottom Line: The more active your body, the higher your daily calorie requirement.
Basal metabolism:
It tells you the number of calories used when your body is at rest. Yep, even when you are sleeping or hanging out on the couch, your body is spending energy.
Energetic cost :
It represents the extra energy you use during physical activity. For example when you play sports or take your bike to work.
Calculate the total:
By adding these two values, you will get a total corresponding to your daily calorie requirement.
To make sure you reach your training goals, we recommend our Body Check: calculate your BMI for personalized training and nutrition advice. Thus, you remain efficient, fast and focused to achieve your goal. Also take a look at our BMI chart to see exactly where your weight is.
“How many calories am I allowed to eat?” This question is always asked when you want to lose weight and adopt a healthy diet. As a solution, you can calculate your calorie consumption on this page. So you will know exactly how to tailor your diet to your goals.
Losing weight effectively and without suffering the yo-yo effect is possible. But for this it is important to establish a healthy calorie deficit. That is to say ? This means that since your body expends energy even at rest, it is strongly recommended not to consume fewer calories than the amount required by your basal metabolism. With the help of a slight calorie deficit in accordance with your training goals and your physical expenditure, you will be able to lose weight in a healthy and sustainable way.
Rule number one: you shouldn’t have a calorie deficit of more than 500 calories. If you reduce your calorie intake too sharply, you will slow down your metabolism. As he will try to overcome a high calorie deficit, you will feel the urge to eat more often.
Want to know how many calories are in pasta or a croissant? We’ve put together a daily food calorie chart just for you.
Little weight loss tip: nothing could be easier to achieve your calorie deficit than a protein shake like our Organic P rotéine . It is perfect for finishing dinner . Want to know more about your new slimming companion ? It’s over there.
The secret to a well-developed musculature? Always respect the caloric excess . Yes, with an additional boost of 300 to 500 kcal, our body can effectively build muscle mass. This will also be fed by the nutrients present in the body .
Quick tip: when you work out regularly, your need for protein increases. Satisfy it with a protein shake after a hard workout, like our whey protein for example. Voila, your muscles can continue to develop efficiently!
Now all you have to do is calculate your own basal metabolism and energy expenditure :
[cal_calc]Of course, the number of calories to consume on a daily basis varies from person to person . In addition to height, weight, physical activity, health, sex also plays an important role. To find your way around more easily, here is an average of the daily calorie needs of men and women according to physical activity.
At men’s :
- Less than 30 minutes of activity: approximately 2100-2500 kcal / day
- 30 to 60 minutes of physical activity: approximately 2500-2700 / day
- More than an hour of activity: about 3000-3500 kcal / day
In women:
- Less than 30 minutes of activity: around 1800-2000 kcal / day
- 30 to 60 minutes of physical activity: approximately 2000-2200 / day
- More than an hour of activity: approximately 2400-2800 kcal / day
