Energy Requirements
Your daily energy requirement (calories) is calculated using evidence-based formulas that account for your individual characteristics.
How Energy Requirements Are Calculated
Section titled “How Energy Requirements Are Calculated”Platebreaker uses the methodology described in the nutrition authority guidelines to estimate your Estimated Energy Requirement (EER).
Factors Considered
Section titled “Factors Considered”Basic physiology:
- Age: Energy needs change throughout life
- Sex: Males and females have different baseline needs
- Weight: Heavier bodies require more energy
- Height: Taller bodies require more energy
Activity level:
- Sedentary: Little to no exercise (office work, mostly sitting)
- Lightly Active: Light exercise 1-3 days/week
- Moderately Active: Moderate exercise 3-5 days/week
- Very Active: Hard exercise 6-7 days/week
- Extremely Active: Very hard exercise, physical job, or training twice per day
Special conditions:
- Pregnancy: Additional energy for fetal growth (varies by trimester)
- Breastfeeding: Extra energy for milk production (varies by stage of lactation)
Calculation Method
Section titled “Calculation Method”The formulas used are based on:
- Basal Metabolic Rate (BMR): Energy needed at rest
- Physical Activity Level (PAL): Multiplier based on activity
- Additional factors for pregnancy/breastfeeding
Example calculation for adult female (age 25, 60kg, 165cm, moderately active):
- Calculate BMR ≈ 1,350 kcal/day
- Apply PAL multiplier (×1.6 for moderate activity) ≈ 2,160 kcal/day
- Result: EER ≈ 2,160 kcal/day
Note: This is a simplified example. Actual calculations use authority-specific formulas.
Weight Management Goals
Section titled “Weight Management Goals”Maintaining Weight
Section titled “Maintaining Weight”Your EER represents the energy intake needed to maintain your current weight at your stated activity level.
Losing Weight
Section titled “Losing Weight”To lose weight, you need a calorie deficit:
- Safe rate: 0.5-1 kg (1-2 lbs) per week
- Deficit needed: 500-1,000 kcal/day below EER
- Platebreaker adjustment: Reduces your energy target accordingly
Important: Very low calorie diets (<1,200 kcal/day for women, <1,500 kcal/day for men) should only be done under medical supervision.
Gaining Weight
Section titled “Gaining Weight”To gain weight, you need a calorie surplus:
- Safe rate: 0.25-0.5 kg (0.5-1 lb) per week
- Surplus needed: 250-500 kcal/day above EER
- Platebreaker adjustment: Increases your energy target accordingly
How This Affects Other Nutrients
Section titled “How This Affects Other Nutrients”When you adjust your energy target for weight goals:
- Macronutrient targets adjust proportionally (protein, carbs, fats maintain their % of calories)
- Micronutrient targets generally stay the same (vitamin and mineral needs don’t decrease just because you’re eating fewer calories)
- This can make it harder to meet all targets on a calorie deficit—the gap between micronutrient needs and available calories increases
Accuracy and Limitations
Section titled “Accuracy and Limitations”Individual Variation
Section titled “Individual Variation”Energy requirement formulas are estimates based on population averages:
- Some people have faster or slower metabolisms
- Medical conditions can affect energy needs
- Medications can change metabolism
Activity Level Estimation
Section titled “Activity Level Estimation”Physical activity levels are self-reported and approximate - update your profile if your activity level changes.