The Best Method to Calculating Your Clients Calories
Jul 15, 2024
Hey nutrition pros and fitness trainers! Today we're diving deep into a crucial topic: how to determine your client's calorie needs. There are tons of ways to figure out total energy expenditure (TEE), from simple equations to high-tech machines. Your choice will depend on your client, your time, and your budget. Let's break down the most popular methods, their pros and cons, and help you decide which is best for your clients.
What is Total Energy Expenditure?
First, let's refresh our memory on TEE. It's the total energy (or calories) you burn daily to keep your body running and maintain your weight. TEE has three main parts:
1. Resting Metabolic Rate (RMR)
This is the energy your body uses at rest to keep you alive (like your heart beating and brain working). RMR makes up a whopping 60-75% of your TEE, so getting this right is super important!
2. Physical Activity & NEAT
Physical Activity (PA) is the energy you use during planned exercise whereas Non-Exercise Activity Thermogenesis (NEAT) is the energy burned during unplanned activities, like fidgeting or walking to the fridge. Together, PA and NEAT account for 15-30% of TEE.
3. Thermic Effect of Food (TEF)
Finally we have the ‘thermic effect of food;’ TEF is the energy your body uses to digest and process food. It makes up about 10% of TEE and varies based on what you eat. Of the macro nutrients - protein has the highest TEF followed by carbohydrates and then fat. Consequently, your client’s macro mix will have a slight impact on total energy expenditure.
Methods for Determining Resting Metabolic Rate
Since RMR is the biggest chunk of TEE, it’s arguably the most important part of calculating your clients TEE
Method 1 - Indirect Calorimetry (The Gold Standard)
Indirect calorimetry is the most accurate way to measure RMR. It uses a machine to measure the oxygen you breathe in and the carbon dioxide you breathe out. While it's super accurate, it’s also not free. The cost to test your RMR generally ranges from $100-$150, and it might not be available everywhere.
Who should get this test? Anyone can benefit, but it's especially useful for:
Clients with a history of chronic dieting
People with thyroid issues
Those on hormone replacement therapy like testosterone
Morbid obesity (BMI > 40)
Patients in the clinical setting under sever stress (trauma, burns, sepsis, etc.)
Method 2 - Choose a Predictive Equation + Physical Activity Level (PAL)
If indirect calorimetry isn't an option, predictive equations are your next best bet. They're free, convenient, and backed by research. While there are a whopping 138 different equations out there, we'll focus on a few of the popular and reliable ones for nutrition pros and fitness trainers.
Mifflin St. Jeor Equation (1990) Best for normal weight to obese individuals. The Mifflin St Jeor equation was developed as an improvement on the earlier Harris-Benedict equation. A systematic review published in the Journal of Academy of Nutrition & Dietetics compared the Mifflin St. Jeor equation to other popular equations like Harris-Benedict, Owens, and WHO. The review found that Mifflin St. Jeor was the most reliable for healthy non-obese and obese individuals, with an error rate of just 10% from measured RMR. This equation is the one we use in LogEat's nutrition tracker because of its reliability across a wide range of body types.
The Equation:
Female RMR = 10weight [kg] + 6.25height [cm] - 5age [years] - 161 Male RMR = 10weight [kg] + 6.25height [cm] - 5age [years] + 5
Cunningham Equation (1980) The Cunningham equation is unique because it factors in lean body mass, which studies consistently show is one of the best independent predictors of RMR. This makes it a great choice if you have access to your client's body composition data from methods like bioelectrical impedance or DEXA scans. In 2016, the Academy of Nutrition & Dietetics and the American College of Sports Medicine jointly recommended the Cunningham equation (along with Harris-Benedict) for predicting energy expenditure in athletes. This endorsement adds to its credibility for use with athletic populations.
The Equation:
Used for both male and female RMR = 500 + (22 x LBM in kg)
Ten-Haaf Equation (2014) The Ten-Haaf equation is one of the newest on the scene, but it's quickly gaining popularity. A 2023 systematic review titled ‘Accuracy of Resting Metabolic Rate Prediction Equations in Athletes’ compared 11 different equations across 29 studies. While five equations (including Cunningham and Harris-Benedict) showed no significant difference from measured RMR values, the Ten-Haaf equation stood out as the most precise - measuring ±10% of measured values for 80% of athletes. The Ten-Haaf equation is thought to best for younger elite athletes (ages 18 to 35) who compete in more physically demanding sports like Pro cycling, rugby, or bodybuilding.
The Equation: Male RMR = (11.9 * weight[kg]) + (587.7 * height[m]) - (8 * age[y]) + 191.027 + 29 Female RMR = (11.9 * weight[kg]) + (587.7 * height[m]) - (8 * age[y]) + 29
Pro tip for my US friends: find height in meters by multiplying inches by 0.0254
While these three equations are the stars of the show, it's worth mentioning that other equations like Harris-Benedict and Owen can still be useful in certain situations. The key is to choose the equation that best matches your client's profile and to use it as a starting point, not an absolute truth.
Method 3 - Tracking Food While Monitoring Weight
The final method for determining your client’s calorie needs involves having your client carefully track their food intake for 1-2 weeks while maintaining their weight. Ideally, they should be tracking during a time that reflects their usual eating habits and exercise routine. In addition, it’s important that your clients measure their food accurately and use a tracker that uses 100% verified data like LogEat's nutrition tracker. Pro tip: always pair this method alongside a predictive equation for comparison.
Accounting for Physical Activity Level
Once you have your client’s RMR calculated from a predictive equation or indirect calorimetry, you need to factor in physical activity. Multiply the RMR by a Physical Activity Level (PAL) factor based on your client's activity level. LogEat uses the following PAL’s to help you calculate your client’s nutrition.
When in doubt, go with the lower PAL. Most people overestimate how active they are!
Total Energy Expenditure = RMR kcals x PAL factor (listed above)
Add a Caloric Deficit or Surplus, as needed.
Once you have your client’s Total Energy Expenditure (maintenance needs) calculated, you may need to create a calorie surplus or deficit depending on their goals. How much to raise or lower your client’s calories from maintenance is another topic entirely. Generally, a change of 0.5 to 1 pound per week is a good starting point, translating to an increase or decrease of 250 to 500 calories per day. This can be adjusted over time as you monitor your client’s progress and overall biofeedback, including sleep, hunger, energy levels, and workout recovery.
Recap: Choosing the Best Method
So, what's the best way to calculate your client's energy needs? Here's a quick summary:
If possible and affordable, go for indirect calorimetry. It's the most accurate.
If not, use a predictive equation:
Mifflin St. Jeor for most clients
Cunningham if you know their lean body mass
Ten-Haaf for serious athletes
Always consider having your client track their food intake for 1-2 weeks to compare with your calculations. Not only does this give you a sense of how many calories they are truly eating but the quality of those calories.
Finally, add in a calorie deficit or surplus to maintenance needs depending on your client’s goals (± 250 to 500 kcal per day is often a good starting point).
Remember, at LogEat, we've got your back! Our platform makes it super easy to calculate your client's nutrition plans. In less than 3 minutes, you can figure out their energy needs, set their desired deficit or surplus, find their macro split, and even set targets for up to 43 nutrients.
Ready to level up your nutrition coaching? Start your FREE 30-day trial of LogEat today!
Hey nutrition pros and fitness trainers! Today we're diving deep into a crucial topic: how to determine your client's calorie needs. There are tons of ways to figure out total energy expenditure (TEE), from simple equations to high-tech machines. Your choice will depend on your client, your time, and your budget. Let's break down the most popular methods, their pros and cons, and help you decide which is best for your clients.
What is Total Energy Expenditure?
First, let's refresh our memory on TEE. It's the total energy (or calories) you burn daily to keep your body running and maintain your weight. TEE has three main parts:
1. Resting Metabolic Rate (RMR)
This is the energy your body uses at rest to keep you alive (like your heart beating and brain working). RMR makes up a whopping 60-75% of your TEE, so getting this right is super important!
2. Physical Activity & NEAT
Physical Activity (PA) is the energy you use during planned exercise whereas Non-Exercise Activity Thermogenesis (NEAT) is the energy burned during unplanned activities, like fidgeting or walking to the fridge. Together, PA and NEAT account for 15-30% of TEE.
3. Thermic Effect of Food (TEF)
Finally we have the ‘thermic effect of food;’ TEF is the energy your body uses to digest and process food. It makes up about 10% of TEE and varies based on what you eat. Of the macro nutrients - protein has the highest TEF followed by carbohydrates and then fat. Consequently, your client’s macro mix will have a slight impact on total energy expenditure.
Methods for Determining Resting Metabolic Rate
Since RMR is the biggest chunk of TEE, it’s arguably the most important part of calculating your clients TEE
Method 1 - Indirect Calorimetry (The Gold Standard)
Indirect calorimetry is the most accurate way to measure RMR. It uses a machine to measure the oxygen you breathe in and the carbon dioxide you breathe out. While it's super accurate, it’s also not free. The cost to test your RMR generally ranges from $100-$150, and it might not be available everywhere.
Who should get this test? Anyone can benefit, but it's especially useful for:
Clients with a history of chronic dieting
People with thyroid issues
Those on hormone replacement therapy like testosterone
Morbid obesity (BMI > 40)
Patients in the clinical setting under sever stress (trauma, burns, sepsis, etc.)
Method 2 - Choose a Predictive Equation + Physical Activity Level (PAL)
If indirect calorimetry isn't an option, predictive equations are your next best bet. They're free, convenient, and backed by research. While there are a whopping 138 different equations out there, we'll focus on a few of the popular and reliable ones for nutrition pros and fitness trainers.
Mifflin St. Jeor Equation (1990) Best for normal weight to obese individuals. The Mifflin St Jeor equation was developed as an improvement on the earlier Harris-Benedict equation. A systematic review published in the Journal of Academy of Nutrition & Dietetics compared the Mifflin St. Jeor equation to other popular equations like Harris-Benedict, Owens, and WHO. The review found that Mifflin St. Jeor was the most reliable for healthy non-obese and obese individuals, with an error rate of just 10% from measured RMR. This equation is the one we use in LogEat's nutrition tracker because of its reliability across a wide range of body types.
The Equation:
Female RMR = 10weight [kg] + 6.25height [cm] - 5age [years] - 161 Male RMR = 10weight [kg] + 6.25height [cm] - 5age [years] + 5
Cunningham Equation (1980) The Cunningham equation is unique because it factors in lean body mass, which studies consistently show is one of the best independent predictors of RMR. This makes it a great choice if you have access to your client's body composition data from methods like bioelectrical impedance or DEXA scans. In 2016, the Academy of Nutrition & Dietetics and the American College of Sports Medicine jointly recommended the Cunningham equation (along with Harris-Benedict) for predicting energy expenditure in athletes. This endorsement adds to its credibility for use with athletic populations.
The Equation:
Used for both male and female RMR = 500 + (22 x LBM in kg)
Ten-Haaf Equation (2014) The Ten-Haaf equation is one of the newest on the scene, but it's quickly gaining popularity. A 2023 systematic review titled ‘Accuracy of Resting Metabolic Rate Prediction Equations in Athletes’ compared 11 different equations across 29 studies. While five equations (including Cunningham and Harris-Benedict) showed no significant difference from measured RMR values, the Ten-Haaf equation stood out as the most precise - measuring ±10% of measured values for 80% of athletes. The Ten-Haaf equation is thought to best for younger elite athletes (ages 18 to 35) who compete in more physically demanding sports like Pro cycling, rugby, or bodybuilding.
The Equation: Male RMR = (11.9 * weight[kg]) + (587.7 * height[m]) - (8 * age[y]) + 191.027 + 29 Female RMR = (11.9 * weight[kg]) + (587.7 * height[m]) - (8 * age[y]) + 29
Pro tip for my US friends: find height in meters by multiplying inches by 0.0254
While these three equations are the stars of the show, it's worth mentioning that other equations like Harris-Benedict and Owen can still be useful in certain situations. The key is to choose the equation that best matches your client's profile and to use it as a starting point, not an absolute truth.
Method 3 - Tracking Food While Monitoring Weight
The final method for determining your client’s calorie needs involves having your client carefully track their food intake for 1-2 weeks while maintaining their weight. Ideally, they should be tracking during a time that reflects their usual eating habits and exercise routine. In addition, it’s important that your clients measure their food accurately and use a tracker that uses 100% verified data like LogEat's nutrition tracker. Pro tip: always pair this method alongside a predictive equation for comparison.
Accounting for Physical Activity Level
Once you have your client’s RMR calculated from a predictive equation or indirect calorimetry, you need to factor in physical activity. Multiply the RMR by a Physical Activity Level (PAL) factor based on your client's activity level. LogEat uses the following PAL’s to help you calculate your client’s nutrition.
When in doubt, go with the lower PAL. Most people overestimate how active they are!
Total Energy Expenditure = RMR kcals x PAL factor (listed above)
Add a Caloric Deficit or Surplus, as needed.
Once you have your client’s Total Energy Expenditure (maintenance needs) calculated, you may need to create a calorie surplus or deficit depending on their goals. How much to raise or lower your client’s calories from maintenance is another topic entirely. Generally, a change of 0.5 to 1 pound per week is a good starting point, translating to an increase or decrease of 250 to 500 calories per day. This can be adjusted over time as you monitor your client’s progress and overall biofeedback, including sleep, hunger, energy levels, and workout recovery.
Recap: Choosing the Best Method
So, what's the best way to calculate your client's energy needs? Here's a quick summary:
If possible and affordable, go for indirect calorimetry. It's the most accurate.
If not, use a predictive equation:
Mifflin St. Jeor for most clients
Cunningham if you know their lean body mass
Ten-Haaf for serious athletes
Always consider having your client track their food intake for 1-2 weeks to compare with your calculations. Not only does this give you a sense of how many calories they are truly eating but the quality of those calories.
Finally, add in a calorie deficit or surplus to maintenance needs depending on your client’s goals (± 250 to 500 kcal per day is often a good starting point).
Remember, at LogEat, we've got your back! Our platform makes it super easy to calculate your client's nutrition plans. In less than 3 minutes, you can figure out their energy needs, set their desired deficit or surplus, find their macro split, and even set targets for up to 43 nutrients.
Ready to level up your nutrition coaching? Start your FREE 30-day trial of LogEat today!
Hey nutrition pros and fitness trainers! Today we're diving deep into a crucial topic: how to determine your client's calorie needs. There are tons of ways to figure out total energy expenditure (TEE), from simple equations to high-tech machines. Your choice will depend on your client, your time, and your budget. Let's break down the most popular methods, their pros and cons, and help you decide which is best for your clients.
What is Total Energy Expenditure?
First, let's refresh our memory on TEE. It's the total energy (or calories) you burn daily to keep your body running and maintain your weight. TEE has three main parts:
1. Resting Metabolic Rate (RMR)
This is the energy your body uses at rest to keep you alive (like your heart beating and brain working). RMR makes up a whopping 60-75% of your TEE, so getting this right is super important!
2. Physical Activity & NEAT
Physical Activity (PA) is the energy you use during planned exercise whereas Non-Exercise Activity Thermogenesis (NEAT) is the energy burned during unplanned activities, like fidgeting or walking to the fridge. Together, PA and NEAT account for 15-30% of TEE.
3. Thermic Effect of Food (TEF)
Finally we have the ‘thermic effect of food;’ TEF is the energy your body uses to digest and process food. It makes up about 10% of TEE and varies based on what you eat. Of the macro nutrients - protein has the highest TEF followed by carbohydrates and then fat. Consequently, your client’s macro mix will have a slight impact on total energy expenditure.
Methods for Determining Resting Metabolic Rate
Since RMR is the biggest chunk of TEE, it’s arguably the most important part of calculating your clients TEE
Method 1 - Indirect Calorimetry (The Gold Standard)
Indirect calorimetry is the most accurate way to measure RMR. It uses a machine to measure the oxygen you breathe in and the carbon dioxide you breathe out. While it's super accurate, it’s also not free. The cost to test your RMR generally ranges from $100-$150, and it might not be available everywhere.
Who should get this test? Anyone can benefit, but it's especially useful for:
Clients with a history of chronic dieting
People with thyroid issues
Those on hormone replacement therapy like testosterone
Morbid obesity (BMI > 40)
Patients in the clinical setting under sever stress (trauma, burns, sepsis, etc.)
Method 2 - Choose a Predictive Equation + Physical Activity Level (PAL)
If indirect calorimetry isn't an option, predictive equations are your next best bet. They're free, convenient, and backed by research. While there are a whopping 138 different equations out there, we'll focus on a few of the popular and reliable ones for nutrition pros and fitness trainers.
Mifflin St. Jeor Equation (1990) Best for normal weight to obese individuals. The Mifflin St Jeor equation was developed as an improvement on the earlier Harris-Benedict equation. A systematic review published in the Journal of Academy of Nutrition & Dietetics compared the Mifflin St. Jeor equation to other popular equations like Harris-Benedict, Owens, and WHO. The review found that Mifflin St. Jeor was the most reliable for healthy non-obese and obese individuals, with an error rate of just 10% from measured RMR. This equation is the one we use in LogEat's nutrition tracker because of its reliability across a wide range of body types.
The Equation:
Female RMR = 10weight [kg] + 6.25height [cm] - 5age [years] - 161 Male RMR = 10weight [kg] + 6.25height [cm] - 5age [years] + 5
Cunningham Equation (1980) The Cunningham equation is unique because it factors in lean body mass, which studies consistently show is one of the best independent predictors of RMR. This makes it a great choice if you have access to your client's body composition data from methods like bioelectrical impedance or DEXA scans. In 2016, the Academy of Nutrition & Dietetics and the American College of Sports Medicine jointly recommended the Cunningham equation (along with Harris-Benedict) for predicting energy expenditure in athletes. This endorsement adds to its credibility for use with athletic populations.
The Equation:
Used for both male and female RMR = 500 + (22 x LBM in kg)
Ten-Haaf Equation (2014) The Ten-Haaf equation is one of the newest on the scene, but it's quickly gaining popularity. A 2023 systematic review titled ‘Accuracy of Resting Metabolic Rate Prediction Equations in Athletes’ compared 11 different equations across 29 studies. While five equations (including Cunningham and Harris-Benedict) showed no significant difference from measured RMR values, the Ten-Haaf equation stood out as the most precise - measuring ±10% of measured values for 80% of athletes. The Ten-Haaf equation is thought to best for younger elite athletes (ages 18 to 35) who compete in more physically demanding sports like Pro cycling, rugby, or bodybuilding.
The Equation: Male RMR = (11.9 * weight[kg]) + (587.7 * height[m]) - (8 * age[y]) + 191.027 + 29 Female RMR = (11.9 * weight[kg]) + (587.7 * height[m]) - (8 * age[y]) + 29
Pro tip for my US friends: find height in meters by multiplying inches by 0.0254
While these three equations are the stars of the show, it's worth mentioning that other equations like Harris-Benedict and Owen can still be useful in certain situations. The key is to choose the equation that best matches your client's profile and to use it as a starting point, not an absolute truth.
Method 3 - Tracking Food While Monitoring Weight
The final method for determining your client’s calorie needs involves having your client carefully track their food intake for 1-2 weeks while maintaining their weight. Ideally, they should be tracking during a time that reflects their usual eating habits and exercise routine. In addition, it’s important that your clients measure their food accurately and use a tracker that uses 100% verified data like LogEat's nutrition tracker. Pro tip: always pair this method alongside a predictive equation for comparison.
Accounting for Physical Activity Level
Once you have your client’s RMR calculated from a predictive equation or indirect calorimetry, you need to factor in physical activity. Multiply the RMR by a Physical Activity Level (PAL) factor based on your client's activity level. LogEat uses the following PAL’s to help you calculate your client’s nutrition.
When in doubt, go with the lower PAL. Most people overestimate how active they are!
Total Energy Expenditure = RMR kcals x PAL factor (listed above)
Add a Caloric Deficit or Surplus, as needed.
Once you have your client’s Total Energy Expenditure (maintenance needs) calculated, you may need to create a calorie surplus or deficit depending on their goals. How much to raise or lower your client’s calories from maintenance is another topic entirely. Generally, a change of 0.5 to 1 pound per week is a good starting point, translating to an increase or decrease of 250 to 500 calories per day. This can be adjusted over time as you monitor your client’s progress and overall biofeedback, including sleep, hunger, energy levels, and workout recovery.
Recap: Choosing the Best Method
So, what's the best way to calculate your client's energy needs? Here's a quick summary:
If possible and affordable, go for indirect calorimetry. It's the most accurate.
If not, use a predictive equation:
Mifflin St. Jeor for most clients
Cunningham if you know their lean body mass
Ten-Haaf for serious athletes
Always consider having your client track their food intake for 1-2 weeks to compare with your calculations. Not only does this give you a sense of how many calories they are truly eating but the quality of those calories.
Finally, add in a calorie deficit or surplus to maintenance needs depending on your client’s goals (± 250 to 500 kcal per day is often a good starting point).
Remember, at LogEat, we've got your back! Our platform makes it super easy to calculate your client's nutrition plans. In less than 3 minutes, you can figure out their energy needs, set their desired deficit or surplus, find their macro split, and even set targets for up to 43 nutrients.
Ready to level up your nutrition coaching? Start your FREE 30-day trial of LogEat today!
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