Do I Need to Consume More Calories if I Want to Workout?

Do you need to consume more calories if you want to workout? The answer may depend on your weight, how active you are, and how much you workout.


Exercising regularly can help you reach a healthy weight. While the process of burning fat and building lean muscle is complex, the premise is simple — to lose weight you must burn more calories than you are consuming. For people who want to become more active, this means that changes may need to be made in their diet in order to support increased physical demands on their bodies. But how much extra food should be consumed when cells need extra energy for exercise?

The answer depends on a few factors: type of exercise, intensity level and current dietary intake. To promote healthy progression in any fitness program and prevent physical injuries, it’s important to provide your body with adequate fuel from nutritious foods rather than relying solely on supplements or sports drinks. This guide will discuss the basics of getting enough calories for different kinds of workouts so you can be sure you’re giving your body the energy it needs while achieving your desired results.

Understanding Your Basal Metabolic Rate

Before deciding how many calories you should consume for your workouts, it is important to understand your basal metabolic rate (BMR). Your BMR, also known as the Resting Metabolic Rate (RMR), is the amount of energy, or calories, that your body needs to function when you are awake and at rest. Knowing this will help you to determine how many calories you need to consume to fuel your workout sessions.

What is Basal Metabolic Rate?

Basal Metabolic Rate (BMR) is the amount of calories your body needs to function on a daily basis. It is determined by age, sex, height, weight and activity levels. BMR is the rate at which the body burns calories while at rest, and is a rough estimate of the total energy required to keep organs functioning. This energy requirement can be affected by factors such as stress, illness, hormones and diet.

BMR can vary greatly from person to person depending on their physical makeup as well as their lifestyle choices. An individual’s metabolism rate also tends to slow down with age; for example, a 40-year-old might have a 20% lower metabolic rate than someone who is in their 20s. Additionally factors such as genetics and body composition can either increase or decrease an individual’s overall metabolic rate.

For individuals trying to lose weight or build muscle mass, understanding how BMR affects calorie needs is an important part of formulating an effective diet plan. Knowing your Basal Metabolic Rate (BMR) helps you calculate your ideal level of daily calorie intake so that your body gets the right amount of energy without becoming overweight or underweight as a result of eating too much or not enough food respectively.

How to Calculate Basal Metabolic Rate?

Basal metabolic rate (BMR) is the minimum number of calories your body needs in a day to maintain normal functioning. It is the number of calories that are required to stay alive and cover basic physiological processes. This number may vary based on age, sex, weight, and height.

To calculate your BMR, you will need to know your weight in kilograms and your height in centimeters (or convert feet and inches into centimeters). Once you have these two numbers, you can use the following formula:

BMR = 10 x Weight (Kg) + 6.25 x Height (cm) – 5 x Age (Years) + 5 (for males) or – 161(for females).

For example, if a 30-year-old male weighs 80kg with a height of 185 cm he would calculate it as follows:

BMR =10 x 80 + 6.25 x 185 – 5 x 30 + 5 = 1688 kcal/day

Your basal metabolic rate represents the total energy expended by all the processes necessary for life to occur at rest. It is important to consider this calculation when determining how many calories or foods you should consume per day depending on activities levels like exercising regularly or wanting to gain muscle mass or lose weight.

Calculating Your Calorie Needs

If you’re looking to get the most out of your workout, it is important to have an understanding of your calorie requirements. Knowing your body’s calorie needs can help you properly fuel your body for exercise, resulting in better performance and results. In this article, we will look at how to calculate your calorie needs for exercise and discuss other factors that may affect your calorie intake.

How to Calculate Your Calorie Needs?

Estimating your daily caloric requirements is a critical step towards achieving your health and fitness goals. Your individualized calorie needs depend on a variety of factors such as gender, age, activity level, and more.

Calculating your caloric requirements is often referred to as the Harris-Benedict Equation. This method was developed by the late scientists William O. Harris and Frank R. Benedict nearly 80 years ago and was thought to be quite accurate in estimating average adult calorie needs. While there are more complex equations that can be used today, the Harris-Benedict equation is a simple method of calculating your general daily energy requirement for adults between 19 and 30 years old:

For men: (13.397 x weight in kilograms) + (4.799 x height in centimeters) – (5.677 x age) + 88.362
For women: (9.247 x weight in kilograms) + (3.098 x height in centimeters) – (4.330 x age) + 447.,619

An example of this would be if you are 20 year old male who weighs 175 pounds and stands 5’ 10” tall your equation would look like this:

(13.397 x 79 kgs) + (4.799 x 178 cm) – (5.677 X 20 yrs.) = 1833 kcal/day

Once your total calorie needs have been determined, you can then adjust these numbers based on activity levels using BMR Multipliers provided by The American Council on Exercise — these multipliers are as follows:

1: Little or no exercise; 2–3 times a week x 1.2-1 3-5 times per week x 1 .375 6-7 times per week x 1 .55 2x/day exercise routine or sports X 1 .725 Very active lifestyle/ hard physical job X 1 .9

It’s important to remember that these calculations merely serve as estimates of your daily caloric needs based on average physical characteristics—they may be inaccurate for individuals with unusual body proportions or body composition so make sure to consult with a qualified professional before making any major dietary changes!

What are the Different Types of Calories?

When considering how many calories you need in order to maintain or lose weight, it is important to understand that not all calories are created equal. Different foods provide different types of calories and these will have an effect on your body’s response when they are consumed.

Our bodies need energy or “calories” to function properly, and the number of calories consumed in a day usually determines our energy levels, as well as our overall health. Generally speaking, there are three main types of calories: carbohydrates, proteins and fats.

Carbohydrates: Carbohydrates can either be “simple” or “complex”. Simple carbohydrates have only one sugar molecule and therefore offer instant energy; examples of simple carbs include fruit juices and table sugar. Complex carbohydrates contain at least three sugar molecules linked together; these slow down the digestion process and provide a sustained release of energy over time; examples of complex carbs include brown rice, whole wheat bread, pasta and legumes.

Proteins: Proteins are made up of long chains of amino acids which play an important role in growth and development as well as muscle building and tissue repair. Examples include fish, lean meats, eggs, nuts, beans etc.

Fats: Fats provide both energy production and insulation for the body along with aiding in hormone regulation in the body. There’s a difference between good fat (monounsaturated fatty acids) & bad fat (trans fatty acids). Examples include olive oil, avocados & nuts providing good fats while french fries & frozen meals provide bad fats to your diet.

Including all 3 types of calories into your daily eating plan is key for overall health!

Eating Enough Calories to Support Your Workouts

Many of us head to the gym with the goal of losing weight or improving our physical health and fitness, but few of us realize just how important it is to fuel our bodies with the right kind of food to support our workout routine. Eating enough calories to support your workouts is essential for optimal performance and results. In this article, we will go over the basics of why it is important to make sure you are consuming enough calories for your workout routine.

What to Eat Before and After a Workout?

When it comes to working out, you don’t want to skimp on your pre- and post-workout nutrition. Eating the right types of foods before and after your workout helps support muscle growth and recovery, ultimately making the process of reaching fitness goals much easier and more enjoyable.

Consuming nutrient dense food prior to exercise can help provide energy for the duration of your workout, as well as providing necessary nutrients for muscle repair and growth. Ideas for pre-workout meals include:
-Banana with peanut butter
-Oats with almond butter
-Whole wheat toast with scrambled egg whites
-Plain Greek yogurt with granola on top
-A smoothie with banana, berries, yogurt and chia seeds

Post Workout
Eating a meal after exercise is important for both muscle recovery and refueling. Carbs are a key component in replenishing glucose levels that were used during the workout while protein helps aid in muscle rebuilding efforts. Some post workout meal ideas include:
-Grilled chicken breast over sweet potato wedges
-Black bean burrito with avocado and salsa
-Turkey wrap filled with quinoa tabouli
-Hummus wrap filled with leafy greens

What are Some Healthy Snacks for Working Out?

Exercising regularly requires a balanced diet to keep the body energized and healthy. Snacks play an important role in meeting your nutritional needs before and after workouts, as well as filling the gap between meals. It is important to eat enough calories to support your activity level and fuel your workout, so selecting nutritious snacks is essential.

Before you exercise: Eating a snack before working out helps provide energy for your body to use during exercise. Look for snacks that are high in carbohydrates with moderate amounts of protein and fat, such as whole wheat toast topped with nut butter or a banana with yogurt. You should also aim for 50-100 calories per snack to make sure it digests easily without sitting heavily in the stomach or causing unpleasant side effects such as abdominal cramps or bloating during exercise.

After you exercise: Eating after exercising is important for recovery and replenishment of energy stores. Again, high-carbohydrate snacks are best because they help restore glycogen stores in the muscles quickly. Opt for snacks that are portable such as dried fruit or roasted nuts, protein smoothies full of yogurt and fruit, trail mix made with nuts and dried fruits, mineral-rich energy bars with whole grains, nut butters spread on crackers or pieces of whole fruit like an apple or an orange can provide just the right amount of nutrients for recovery after working out.


In conclusion, it is important for those wanting to workout to ensure that they are consuming enough calories. While not every person requires the same amount of calories, every individual should ensure that they are taking in sufficient amounts of carbohydrates, protein and fats. Eating an adequate amount of all macronutrients will help provide the energy needed for intense workouts and will help the body recover after physical activity. Additionally, those wanting to take their workouts to the next level could consume additional healthy snacks prior or after a workout in order to fuel their body more efficiently and effectively.

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