Calculate your energy needs according to your activity. You can calculate your daily needs in Kilocalories, Kilojoules and grams, and their distribution in Carbohydrates, Lipids and Proteins.

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## BMR (Basal Metabolic Rate) kcal/day minimum

### Total Daily Energy Expenditure

Energy needs : kcal/day
Activities: Sitting, office work, eating, driving, computer etc.

Energy needs : kcal/day
Activities: Standing activity, electricity, carpentry, mechanics, painting etc.

Energy needs : kcal/day
Activities: Moderate manual work, walking 5 km / h, gardening, industry, catering etc.

Energy needs : kcal/day
Activities: Intense manual work, mason, roofer, sportsmen etc.

## Métabolisme de Base : kcal/day minimum

Energy needs : kcal/day
Activities: Sitting, office work, eating, driving, computer etc.

Energy needs : kcal/day
Activities: Standing activity, electricity, carpentry, mechanics, painting etc.

Energy needs : kcal/day
Activities: Moderate manual work, walking 5 km / h, gardening, industry, catering etc.

Energy needs : kcal/day
Activities: Intense manual work, mason, roofer, sportsmen etc.

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## Info

The calculation of energy needs over 24h is based on the formula of Black and Al (1996) which is currently the reference formula in this field. We must first calculate the BMR (Basal Metabolic Rate), which is the energy expenditure of a person at rest, lying down, awake and calm. The formula of Black and Al is:

• BMR for man : Kcal= [ 1,083 x Weight(kg)0,48 x Size(m)0,50 x Age(years)- 0,13 ] x (1000 / 4,1855)
• BMR for woman : Kcal = [ 0,963 x Weight(kg)0,48 x Size(m)0,50 x Age(years)- 0,13 ] x (1000 / 4,1855)

With BMR we can estimate the energy needs for different types of activities:

• Sedentary = BMR x 1,375
• Lightly active = BMR x 1,56
• Moderate activity = BMR x 1,64
• Intense activity = BMR x 1,82

For a good distribution of nutrients it is advisable to globally distribute this energy in the following way:

• 50% of carbohydrates (sugars): between 40 and 55% recommended.
• 30% fat (fat): between 28 and 38% recommended.
• 20% Protein (amino acids): between 15 and 30% recommended.

Once the energy in Kcal divided into Carbohydrates, Lipids and Proteins, we can easily convert them into Kj (kilojoule), an official unit of the International System: 1Kcal = 4,18400 kj. We can also know the weight in gram that this represents:

• 1g of Carbohydrates: 4 kcal (16,736 kJ).
• 1g of fat: 9 kcal (37.656 kJ).
• 1g Protein: 4 kcal (16,736 kJ).