Determine individual daily calorie intake requirements for players at any stage of competition, or rehabilitation, using simple equations.
In order to get the best results from any intervention strategy, we must individualise as much as possible, and that is no different when it comes to nutritional strategies. Here you will find a very simple daily calorie intake calculator to use on individual players, that requires minimal measurements to be taken. The first part of this requires us to calculate Basal Metabolic Rate (BMR), which is the number of calories the body requires each day to function at rest. Changes in body mass, height, and age will affect this, so it is important to track this value over time when calculating daily calories for intervention strategies (this is especially important with weight loss strategies). Once we know BMR, we can adjust the needed daily calorie intake based on activity level. Use the equations below to calculate individualised daily calorie intake requirements.
Men: BMR = ( 10 x weight [kg] ) + ( 6.25 x height [cm] ) – ( 5 x age [years] ) + 5
Women: BMR = ( 10 x weight [kg] ) + ( 6.25 x height [cm] ) – ( 5 x age [years] ) – 161
Once BMR has been calculated, use the table below to determine activity level, and adjust the daily calories needed accordingly.
The equation used in this section is the Mifflin and St Jeor revised Harris Benedict Equation.
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