How to Calculate Energy Requirement

There are six steps in calculating the energy requirements to maintain health, namely:

Step 1:

Determine the nutritional status of a person using the Body Mass Index (BMI) and body fat percentage. BMI is body weight in kg division by height in meters squared. While the percentage of body fat which is the ratio between body fat to lean body mass. Fat measurement is done by using a skinfold caliper on triceps area and subscapula.

The formula BMI =                   Weight (Kg)        

                                        Height (m) x Height (m)

Step 2:

Determine the Basal Metabolic Rate (BMR) which according to sex, age and weight, add the BMR with the SDA in the amount of 10%

BMR formula.

  BMR + SDA (10% BMR)

Step 3:

Determine the factors of physical activity levels every day (without sporting activities).

Step 4:

Multiply BMR has been added SDA by a factor of physical activity levels.

Step 5:

Determine the energy use in accordance with practice, Multiply the number of hours spent training per week with great energy expended for each exercise. Total energy calculations obtained from the calculation of the week, and then divided by 7 to obtain the use of energy expended per day. Add this to the amount of energy use

the amount of energy obtained in the calculation step 4.

Step 6:

If one is in the age of growth, then add energy needs.

Calculation example:

Andi a football player, aged 19 years, has a weight of 60 kg., Height 160 cm. To maintain his stamina training run at speeds of 5.5 minutes per km, for one hour, three times per week. Andi football practice three times a week with each exercise 90 minutes long. Andi activity outside sports activities including being. How andi energy needs every day?

Step 1:

Determine the nutritional status of athletes by using BMI and fat percentage.

BMI =         60                 = 23.4

               1.6 x 1, 6

Based on these calculations, Andi including normal BMI.

Step 2:

BMR = 1589 Kal. (See table 1)

SDA 10% = 10% x 1589 = 158.9

Total the BMR with SDA ie 1589 + 158.9 = 1747.9 calories

Steps 3 and 4:

Moderate activity level factor = 1.8 (see table 3)

1.8 x 1747.9 = 3146.2 Kal.

Step 5:

Energy requirements for running activities 5.5 min / km with 60 Kg BB is 12 cal / min and for football 8 Cal / min (see table 4), so that for each week:

• practice running = (3 x 60 minutes x 12 Kal) = 2160 Kal / week

• practicing football = (3 x 90 minutes x 8 Kal) = 2160 Kal / week

So the need for calories / week to practice running and football is = 4320 cal or equal to 617.1 Kal / day.The total energy required per day = (3146.2 + 617.1) Kal Kal = 3763.3 / day.

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