What Is the Difference Between Calorie Requirements and Basal Metabolic Rate?

Basal metabolic rate and calorie requirement are two important variables when it comes to a healthy lifestyle and a healthy diet .

With the help of a proven formula, one can calculate the personal basal metabolic rate : This is how many calories the body burns in complete rest .

Your daily calorie requirement is calculated from the basal metabolic rate and the individual level of physical activity .

Those who exercise frequently have a higher calorie requirement than those who sit a lot .

For a healthy lifestyle, it is not only crucial that you burn just the right number of calories.

It is also important that the daily calorie requirement is met with whole food .

In this article, you will learn how to distinguish and calculate calorie requirements and basal metabolic rate. Plus, you'll get some tips on how to meet your calorie needs in a healthy way.

Basal metabolic rate versus calorie requirement

Everyone needs a certain number of kcal per day. The basal metabolic rate is a value that hardly changes.

This is the sum of the calories that the body needs for all vital processes within 24 hours .

In short: what he needs to survive. The daily calorie requirement is higher than the basal metabolic rate.

It depends on what else you do besides sleep . Therefore, it can sometimes be higher and sometimes lower .

Calorie Calculator – How is the calorie requirement calculated?

To determine your calorie needs, you need to calculate your basal metabolic rate. This is then multiplied by a number that corresponds to the level of your physical activity.

You can determine your calorie requirements online, for example via our VERIVAL calorie calculator .

The basis is all personal data from which we calculate your basal metabolic rate.

Plus, you can choose from seven activity levels . This is how you position yourself on the scale between couch potato and professional athlete .

Depending on your "physical activity level" , the basal metabolic rate is multiplied by a value between 1 and 2.4.

This is the pal value. It is high with a lot of physical activity . On the other hand, with a quiet lifestyle, it is low .

This is always a guideline. Your body also sends signals about its needs: therefore, pay attention to sensations such as hunger or fullness.

Breakfast Recipe: Low Calorie Weight Loss Porridge (Sugar Free)

Simple, classic porridge recipe for weight loss. Garnish your porridge with the right toppings and you have a dreamy, healthy porridge that will help you lose weight.

Preparation time 3 min.

Let the porridge steep for 3 min.

Total time 6 min.

Servings: 1 serving

Calories: 200 kcal

Ingredients

• 50 g oatmeal
• 1 pinch of salt
• 130 ml water
• To taste: Healthy toppings e.g. berries (such as blueberries), chia seeds, flax seeds, healthy oils, fresh fruits or dried fruits (such as apricots or plums) Attention: dried fruits contain many calories

Preparation

• Heat the water (for example in a kettle)
• Put the oatmeal in a bowl with the pinch of salt
• Pour the boiling water into the bowl
• Stir the porridge well until it reaches a creamy consistency
• Decorate it with your toppings

Nutritional values

Calories: 200 kcal

How is the basal metabolic rate calculated?

With a basal metabolic rate calculator , your basal metabolic rate is calculated on the basis of a formula. It is called the Harris-Benedict formula after its two inventors .

Actually, one has to speak of two formulas: We calculate the basal metabolic rate differently for women and men, since the calorie requirement is different.

Basic metabolic formula for men:
66.47 + (13.7 x height in kg) + (5 x height in cm) – (6.8 x age in years)

Basic metabolic formula for women:
655.1 + (9.6 x height in kg) + (1.8 x height in cm) – (4.7 x age in years)

Harris-Benedict formula

This is because men have more muscle mass than women . Their basal metabolic rate is therefore a little higher. Muscles burn quite a lot of calories because of their very existence.

The basal metabolic rate also depends on height, weight and age. You have the highest basal metabolic rate between the ages of 15 and 19 . Over the years, it gradually decreases.

What is meant by the basal metabolic rate?

Basal metabolic rate means the number of calories your body needs in 24 hours of complete rest.

Just to maintain all the important functions such as breathing and circulation, the body burns plenty of calories.

The basal metabolic rate is therefore quite high. In the case of a less active person, it even accounts for the lion's share of the calorie requirement.

What does the calorie requirement depend on?

The calorie requirement depends mainly on how active you are. A person who has an office job and moves little else burns hardly any extra calories. Sports activities increase the calorie requirement.

Someone with a physically demanding job needs a lot of calories.

If you want to lose weight, you need to eat fewer calories than you need. Or you need to burn significantly more calories.

It is important to maintain your body weight afterwards and to avoid the yo-yo effect. Therefore, you should cut your intake by no more than 500 calories per day.

Because with cravings , your body will soon be under stress. And in this state, it also stores more fat. ^​1​

Meeting your calorie needs in a healthy way with VERIVAL

A healthy lifestyle isn't just about knowing your calorie needs. You should also cover it with as healthy food as possible .

The basis is formed by complex carbohydrates , such as those found in wholemeal bread, potatoes or oatmeal .

If you're reducing your calorie intake to lose weight, pay special attention to a full, healthy breakfast . This should look like this:

This way you start the day healthy and sustainable.