Nutritional Analysis
My energy requirements
Tool for calculating your daily nutritional requirements
In partnership with Nicolas Aubineau, Sports Dietitian and Nutritionist, we have developed a tool on www.freezedriedandco.com that provides information on your nutritional needs based on:
- Your activity: each activity, whether sedentary, moderate, intense or very demanding (sailing, hiking, rowing, running, cycling, ski touring, etc.) requires different energy levels;
- Climate: in cold weather, requirements are higher than in hot or temperate weather. A sailor circumnavigating the globe will need more energy in cold weather than in hot weather;
- Your age: younger people need more food than older people;
- Your weight: a person weighing 60-70 kg (132-154 lbs) has lower requirements than someone weighing 80-90 kg (176-198 lbs);
- Your gender: men require more energy than women.
Using all this data, which you can complete below or directly in your basket, we can calculate your daily nutritional requirements. Our table shows the total energy of your basket divided by the number of days of your activity. This allows you to compare the complete daily intake of protein, fat, carbohydrates and calories required according to the selected criteria with those of your current basket.
On average, depending on your activity, it is recommended to have 50 to 60% carbohydrates, 20 to 25% fats and 15 to 20% protein (1 g of carbohydrate = 4 kcal / 1 g of protein = 4 kcal / 1 g of fat = 9 kcal). These average values are drawn from several bibliographic sources.
You can then adjust your basket according to our suggestions.
This tool provides a general overview; each person is different with different needs.
Data for calculating your requirements
Table 1: Daily energy expenditure by activity
| Activities | Kcal | Protein (%) | Fats (%) | Carbohydrates (%) |
|---|---|---|---|---|
| Sedentary | 2100 | 20 | 25 | 50 |
| Moderate activity | 2500 | 20 | 25 | 55 |
| Intense activity | 3000 | 15 | 25 | 60 |
| Sailing | 3500 | 15 | 20 | 65 |
| Hiking | 3500 | 15 | 25 | 60 |
| Airsoft | 3500 | 15 | 20 | 60 |
| Rowing | 3500 | 15 | 25 | 60 |
| Running | 3500 | 15 | 20 | 65 |
| Cycling | 3500 | 15 | 25 | 60 |
| Ski touring | 3500 | 15 | 25 | 60 |
Table 2: Energy Coefficient by Climate
| Climate | Energy Coefficient |
|---|---|
| Cold | 1,2 |
| Temperate | 1 |
| Hot | 1 |
Table 3: Energy Coefficient by Age
| Age | Energy Coefficient |
|---|---|
| 20 - 40 years | 1 |
| 40-60 and over | 0,94 |
Table 4: Energy Coefficient by Weight
| Weight | Energy Coefficient |
|---|---|
| 50 - 60 kg (110 - 132 lbs) | 0,89 |
| 60 - 70 kg (132 - 154 lbs) | 1 |
| 70 - 80 kg (154 - 176 lbs) | 1,11 |
| 80 - 90 kg (176 - 198 lbs) | 1,21 |
| 90 - 100 kg (198 - 220 lbs) | 1,32 |
Table 5: Energy Coefficient by Gender
| Gender | Energy Coefficient |
|---|---|
| Male | 1,05 |
| Female | 0,95 |