For many people today, the dream of losing weight is one of the most important. At the same time, there are enough people who just want to maintain their achieved weight. And to achieve their goal, they try a variety of weight loss techniques. One of them is a diet based on calorie counting. Despite its apparent simplicity, it is highly effective. Determining how many calories a person should consume per day is not that difficult. To do this, you need to use one of the available formulas.
We count in thousands
It doesn't hurt to first brush up on what a calorie is. It is commonly understood as the unit of heat required to heat one gram of water by 1 degree Celsius at a pressure of one atmosphere. 1 gram of carbohydrates and protein equals 4 calories, and the same amount of fat is 9 calories. Quite a long time ago, a unit of measurement of thermal energy was introduced in physics - the joule. But this turned out to be not enough, and therefore it was decided to add a new unit - the calorie. Because calories are so small, they are usually counted in the thousands. And when we talk about calories, we usually mean kilocalories.
A calorie is, first of all, a unit of energy that every food item has. The calorie content of food can be defined as the amount of energy that is produced when food is broken down. If a person is accustomed to consuming foods that have a large number of calories, he will regularly notice the appearance of excess fat. Therefore you need to be careful with them. If too much of them enters your body, they will accumulate in the form of fatty deposits on the body.
Today, many nutritionists have come to a consensus: only the calorie counting method will help a person most effectively cope with excess weight. Every person needs food, because it is a source of energy. But the law of conservation of energy always works. Therefore, if the body received a certain amount of calories that were not spent, then they will accumulate elsewhere. The following fact has been scientifically proven: if the body receives 100 kilocalories more than it needs every day, then in a year its weight will increase by 5 kg.
How to determine the daily amount of calories?
You can find out how many calories your body should receive to lose weight using different methods, but among them there are those that are recommended for use by experts.
Marfin-Jeor formula
Its creator came up with the idea of the formula more than 20 years ago and today it is very popular, as it gives fairly accurate results. The first thing you need to do is calculate your basal metabolic rate. It refers to the number of calories without which the human body cannot function normally in conditions of complete rest.
To determine the TOE the following formula is used:
- calculation scheme for women: 9.99 * weight (in kg) + 6.25 * height (in cm) - 4.92 * age (years) - 161;
- calculation scheme for men: 9.99 * weight (in kg) + 6.25 * height (in cm) - 4.92 * age (years) + 5.
Next, you just have to calculate the number of calories you need. human body every day. But during calculations it is necessary focus on a person’s lifestyle. You can find out by multiplying the OO indicator with one of the following coefficients:
It is believed that a woman who has set herself the goal of maintaining her achieved weight should consume no more than 2000 kilocalories of food per day. If you use this formula to determine optimal quantity calories for a woman aged 30 years old, working in an office with a weight of 70 kg and a height of 160 cm, then the final figure will be 1669 kilocalories. In other words, if you consume 2000 kcal worth of food every day, the woman will gradually gain weight. If you take a closer look at this formula, it becomes clear that the number of calories is depending on the weight and age of the person. Therefore, as you age and lose weight, the number of calories a person needs each day will decrease.
Another formula
It is very popular among fitness trainers who recommend using it to their clients.
The formula looks like this:
number of calories per day = individual weight multiplied by 28.
Let's say, for a person whose weight is 70 kg, it is necessary to consume 1960 kcal of food. If you make sure that this indicator is not exceeded, then you will be able to maintain the achieved weight for a long time.
This formula can be used by people who do not have the opportunity or desire to exercise.
How to determine the number of calories a person needs per day who has set a goal to acquire slim figure? Everything is quite simple here.
- We take the ideal weight and multiply it by a factor of 28. If you want to lose weight up to 65 kg, then the calorie content of the dishes should be no more than 1820 kcal per day.
- If you decide to stick to this diet, then follow the recommendations of nutritionists and continue to eat delicious things that are familiar to you. Let's say it could be three cookies. Surely this diet will appeal to anyone. In this case, it will be easier for you to master it.
How many calories should you consume per day to lose weight?
If you follow the logic, then to lose weight a person must reduce the number of calories you take in, obtained by the above formula. How to determine how much it is necessary to reduce the energy value of dishes? If you follow the recommendations of healthy eating experts, then it is ideal to reduce the number of calories by 20%. To determine the optimal amount of calories so that you can start losing weight, the result calculated at the previous stage is multiplied by a factor of 0.8.
But don't expect fast weight loss. The effect will appear over time. What is more important to you is that it will not harm your health. In principle, this should not be surprising, because you have been gaining kilograms for several weeks, or even months. This technique will be even more effective if you can reduce your caloric intake even further.
It is very important to determine how much you will reduce it. Here it is necessary to strike a balance between health safety and weight loss speed. Sometimes after reducing calories to 200 in people hungry fainting occurred. Therefore, if you do not want to bring yourself to such a state, you need to ensure that the energy value of the dishes you will eat is at least 1200 kilocalories per day, selecting dishes according to the table.
Conclusion
In recent years, the calorie-counting diet has gained great popularity. Its main principle is to count calories and limit them if their number exceeds the optimal one. Many people like it because there are no restrictions, so you can eat your favorite food as much as you want. A person who wants to lose weight in this way can continue to eat their favorite foods. True, we will have to reconsider their number. As a rule, this is very difficult for an unprepared person to do.
Therefore, you must clearly determine for yourself whether you are ready to lose weight at any cost. This diet requires a person’s complete determination to change his diet. Otherwise, this weight loss technique will be useless for him. Then you can not torture yourself in vain, but choose other alternative methods.
To lose weight and maintain normal weight, you need to calculate the daily amount of calories that a person can receive from food every day.
Using our calculator, you can easily figure out how many calories you need per day based on your height, weight and level of physical activity. The calculator will allow you to calculate the daily calorie intake for women and men using two formulas:
- The Harris-Benedict formula, which was developed in 1919;
- And the modern Mifflin-St. George formula, which has been used since 2005 and is recommended by the American Dietetic Association (ADA).
And also how many calories a person with your level of physical activity needs per day to maintain body weight.
How many calories does a person need per day to lose weight?
To lose weight, you need to spend more energy than you receive, that is, so that the number of calories entering the body from food is less than the calculated daily calorie intake.
But to prevent the body from turning on the danger signal, you cannot cut calories too much. For calculation daily requirement in calories for weight loss you can:
- Subtract 200-500 kcal from the resulting daily value, or, more precisely, reduce it by 10-20%.
Features of calculating daily calorie intake
Daily norm calories vary significantly for men and women. The calculation of the ideal figure should take into account wide range factors. The final indicator for each person will be different, individual. First of all, it is recommended to take into account:
- person's age;
- his lifestyle;
- degree of daily activity.
The last indicator is especially important; it is formed not only from playing sports, but also from walking, doing things at work and solving everyday problems, including ironing clothes, hand washing, repairing equipment or washing dishes.
Daily calorie intake for men
It is believed that the daily calorie intake for men is slightly higher than for women. To calculate the daily calorie intake for a male, you need to take into account his lifestyle and age.
Daily calorie intake for women
Calculation of daily calorie intake for women is carried out in a special way. To understand what kind of nutrition and amount of energy a woman needs, you can use the table below. It takes into account not only age, but also the degree of daily activity in the same way as in the table for men.
Calculation of the daily calorie intake for women also largely depends on their own attitude towards body weight. If a person is trying to build a diet in such a way as to lose weight, then he should consume fewer calories. When, on the contrary, the girl’s weight seems insufficient, it is recommended to include foods rich in calories in the daily menu.
Muffin-Jeor Formula
To find out what the daily calorie intake is, many people use the Muffin-Geor formula, developed in 2005. The Mifflin-San Geor chart, as it is also called, is the basis of modern calorie calculators. It is believed that it allows you to get the most accurate and correct results. The formula makes it possible to calculate how many calories a person spends per day.
Formula for men: 9.99 x weight in kg + 6.25 x height in cm – 4.92 x age + 5
Formula for women: 9.99 x weight in kg + 6.25 x height in cm – 4.92 x age – 161
Thanks to the calculation of the norm required calories per day you can find the approximate number of calories to maintain your original body weight. To do this, the figure obtained from the formula must be multiplied by the CFA (physical activity coefficient). You can find this number in the table below.
It is worth considering that the calculation result of such a calculator “works” correctly only for people over 18 years of age.
Harris-Benedict formula
The Harris-Benedict formula allows you to accurately calculate the number of calories a person needs per day.
The calculation is extremely simple: basal metabolic rate (BMR) x active metabolic rate (AMR).
If the AMR value can be taken from the table above (the AMR unit should be calculated in the same way as the CFA), then the basal metabolic rate will have to be calculated for each person individually.
BMR formula for men: 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years).
BMR formula for women: 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years).
So, what is the Harris-Benedict calorie intake per day? Obtaining an accurate kcal number allows you to adjust your diet. If you want to gain weight, you should eat more food. When you plan to lose weight, it is worth including in the menu a set of products with a lower calorie content than the result obtained. To maintain weight, you need to adhere to the received limit.
Ketch-McArdle formula
It’s worth mentioning right away that not everyone should use this option, since it is based on dry accounting muscle mass, and not on weight. The energy spent per day is not taken into account here at all. That is why fat people will not be able to achieve accuracy and adjust nutrition according to the recommendations.
Data is obtained according to a single scheme for men and women.
The result is calculated as follows: 370 + (21.6 x body weight in kg)
WHO formula
Calculation of the required caloric intake according to WHO is based on the use of body area.
To create an optimal diet, you should use the formulas below.
For men from 18 to 30 years old: (0.063 x body weight in kg + 2.896) × 240 × CFA;
For men from 31 to 60 years old: (0.484 x body weight in kg + 3.653) x 240 x CFA;
For men 60 years and older: (0.491 x weight in kg + 2.459) x 240 x CFA.
For women from 18 to 30 years old: (0.062 × weight in kg + 2.036) × 240 × CFA;
For women from 31 to 60 years old: (0.034 x weight in kg + 3.538) x 240 x CFA;
For women 60 years and older: (0.038 x weight in kg + 2.755) x 240 x CFA.
The CFA used is from the table above.
Using one or more formulas and following the results obtained will help achieve perfect proportions and the desired figure.
How many calories do you burn per day?
IN Everyday life Our every movement leads to the burning of a certain number of calories. Energy is consumed even when we eat the dishes, clean the apartment and walk in the park.
Every day the body needs to receive a specific amount of calories. This energy is needed for the proper functioning of all body systems.
Consuming insufficient quantities can lead to weakening of the body. At the same time, when there is too much food, it often leads to excess weight gain. It is for these reasons that a person must eat a certain set of food, and for each it is calculated individually.
The daily amount of calories is calculated taking into account lifestyle, age, and level of physical condition.
For example, active people or children spend much more calories than adults with a passive lifestyle.
In terms of energy, the value of food is measured in kilocalories per 100 grams of product. The energy value of each product is the amount of proteins, carbohydrates and fats. Our activity, appearance, performance and overall health depend on the volume of these components consumed in food.
Excess calories are converted into fatty layers, and insufficient calories are removed from the body.
This is the weight loss plan.
Daily calorie intake for women (including pregnant women and breastfeeding)
The female body requires fewer kilocalories compared to men. But nature has decreed that the female sex gains weight faster. This is due to the body’s defense function for fruitful procreation. However, every girl wants to look beautiful and be in shape. In this case,
In order to maintain a normal weight, a woman needs to pay attention to such criteria as age, lifestyle (activity level), as well as individual parameters of the body.
The number of calories allowed depends on your level of physical activity. Representatives of the fair half of humanity with a sedentary lifestyle You need to consume the following amount of calories:
- for young girls from 18 to 25 years old, about 2000 calories will be enough;
- if your age is from 26 to 50, 1800 calories is enough;
- Women over 50 years old should consume a maximum of 1,600 calories.
To the ladies who lead moderate activity lifestyle, you must adhere to the following diet:
- without fear for your figure, girls from 18 to 25 years old can consume 2200 kcal;
- at the age of 26-50 it is better to focus on 2000 kcal;
- after 50 years, 1800 kcal per day is recommended.
At high activity required:
- from 18 to 30 years old - you need to eat foods that contain 2400 calories;
- the daily diet for females aged 31-60 years is about 2200 kcal;
- It is enough to consume 2000 kcal per day for women over 60 years of age.
If a girl wants to lose weight, then she needs to reduce daily consumption food for a certain amount of calories. There is a popular belief that a woman needs to reduce her intake by 1,200 calories to lose weight, especially if she leads a sedentary lifestyle.
However a sharp reduction in daily caloric intake can lead to significant disorders: interruptions in menstruation, cardiovascular problems, as well as deterioration of the body system that is responsible for immunity. With these reasons in mind, the number of calories should be reduced gradually, eliminating some foods with high energy value. Such measures will allow the weight loss process to proceed without dangerous consequences for the body.
Expectant mothers need to remember that they are strictly prohibited from losing weight during pregnancy. The daily diet of a woman expecting a child depends on how far along she is in pregnancy. As your pregnancy progresses, your daily food intake should increase from 2500 to 3200 calories per day.
It is very important to eat the required amount of food throughout pregnancy and after birth.
The diet of a woman who feeds a baby should be at least 3500 kcal.
Breast milk is almost 87% water. That's why at breastfeeding a woman needs to drink a lot of water– at least two to three liters per day.
Also, after giving birth, you should not start fighting the weight you have gained for 6 weeks. During this period, the young mother needs to relax, rejoicing at the birth of her child and do everything to breast milk he received all the substances necessary for growth and development. She can go on a strict diet to restore her shape only after weaning the baby.
Daily calorie intake for men
The number of calories per day is quite important for men. This is important because you need to not only strive to be slim, but first of all to be healthy and strong.
A healthy person is a beautiful person.
The metabolic process occurs much faster in men. Based on this, the daily diet of a man differs significantly from that of a woman.
The stronger sex needs a large amount of protein, which promotes muscle gain, because Protein is a kind of building block for creating muscle mass. There is some unpleasant trend for men: extra calories they are deposited in the stomach, and not on the thighs - like girls.
It is much easier for men to lose weight than for women. It is necessary to increase the level of physical activity and reduce the amount of flour products and sugar, and in a couple of weeks you can see the result. However, many men may not tolerate various diets well.
If a man's goal is fitness support, but at the same time he leads a passive lifestyle, he needs to focus on the following daily norm:
- between the ages of 18 and 30, it is enough to consume 2400 calories;
- for men 31-50 years of age, 2200 is enough;
- if a man is over 50 years old, there will be plenty of calories from 2200 to 2400 per day.
If lifestyle is of medium intensity, he needs to comply with the norm in the following quantities:
- at the age of 18 to 30 years, the calorie norm is 2600-2800 kcal;
- when a man is 31-50, then it is necessary to focus on the norm in the amount of 2400 to 2600 kcal;
- if the age reaches more than 50 years, you need 2200-2400 kcal per day.
At high activity a representative of the strong half of humanity should adhere to the following:
- a norm of 3000 calories is suitable for men from 18 to 30 years old;
- 31-50 years is the age at which it is necessary to consume 2800-3000 kcal.
- a man over the age of 50 needs from 2400 to 2800 calories.
If you follow the above standards, a man will always be in great shape, active, slim and, of course, healthy.
Daily value for children and adolescents
Daily children's diet depends on age.
The caloric content of food should increase every six months.
This is necessary so that the child’s growing body develops well.
The number of calories should be based on age A:
- For very small children, 1200 calories per day will be enough;
- children from 2 to 3 years old need a little more - 1400;
- children 3-6 years old should consume 1800 to 2000 calories per day;
- at the age of 6-10, approximately 2000-2400 calories will be enough;
- The diet of children aged 10 to 13 years is no more than 2900 calories.
The important part is the quality of calories consumed. Since confectionery (flour) products and various drinks containing sugar do not have beneficial properties.
Therefore, such food should be limited in quantity, because it can harm the child’s body. Meaningful products are healthy fruits, milk products, various vegetables, quality meat and seafood.
The intense rhythm of life requires adjustments to the daily diet. With high mobility, the child needs to eat more food.
When you turn 13 years old, your diet can be tailored based on the required number of calories that a growing teenager should consume.
Food intake during this period must be carefully selected and balanced. First of all, a sufficient supply of calories is very important for the reason that during this period the process of maturation of the body occurs. Also The level of immunity depends on a teenager’s diet A. It is necessary to limit junk food and snacks on the run, as such a diet can lead to various diseases, for example, gastritis.
A significant factor when creating a diet is the level of physical activity. So, if a teenager goes to sports clubs, then the necessary daily calorie content includes from 2200 to 2500 calories per day for boys, 1800-2200 for girls. With a sedentary lifestyle, it will be enough to eat food a day whose calorie content will not exceed 2000 calories.
Weight loss and weight gain
For those losing weight the number of calories per day is the energy needed, which allows you to receive nutrients for the normal functioning of the body, and, moreover, to lose excess weight.
Many of those who are determined to bring themselves into great shape, bothers himself with various calculations. Most people reduce the required calorie intake (for example, for men - from 2600 to 3200 calories, and for women - 2100-3000 is enough) to an absurd amount - no more than 700 to 1000 calories per day.
This calculation is fundamentally wrong - due to a lack of energy, the body experiences severe shock. It leads to the fact that the body’s metabolic process slows down, muscle mass is consumed as “fuel” for life, and a person’s well-being significantly deteriorates.
As a rule, as a result of such strict and rigid diets, lost excess weight comes back quickly. To get a long-term effect, you need to carefully calculate the caloric content of your diet. For this, a calculator for calculating calories is useful, as well as special formulas that take into account all the parameters of a person: height, lifestyle (passive or more active) and age.
Calorie content should be at least 1300-1500 calories per day in general.
An important factor when calculating is correct distribution nutrients , from which the products are composed. Protein needs to make up at least 20% of the daily calorie intake, fats - no more than 30%, carbohydrates - less than 50%.
Exists easy way calculate it yourself daily use calories. The essence of the method is a calculation that depends on the weight and index.
Using this formula, you need to multiply the weight by the individual index, then divide this number by 0.453. The index for men is 15, and for women – 14. Those who lose excess weight need to substitute the desired weight after losing weight into the formula.
Thus, this result will show the number of calories that you need to consume daily to achieve your cherished goal.
A person who wants to be slim, in addition to consuming the calculated amount of calories, must include physical exercise in his lifestyle.
The golden rule of losing weight is that calories burned should exceed the amount consumed!
When gaining muscle mass do without proper nutrition no way. Even the best-chosen exercise program will not be able to promote muscle growth if a person consumes small amounts of all nutrients (protein, carbohydrates and fats). The required number of calories can be calculated using different formulas. To gain weight, the resulting number is increased by 10-20%.
Daily calorie intake for sports
An important rule of healthy eating is compensation of the body’s energy costs with the value and calorie content of each food product. In other words, you need to eat as energy is expended. By consuming extra calories a person will gain overweight your weight, and their deficiency will lead to weight loss contrary to such a desire.
So, we have already found out that there is a certain amount of calories in order to modern man coped with everyday activities, but at the same time, without gaining excess weight. People who exercise need to eat properly and consistently in order to perform its task efficiently.
Depending on the complexity of the sport, it is necessary to select a daily diet of foods.
The above standards for men, women, adolescents and children should be increased by approximately 10-30% based on the load on the body.
In addition to increasing the calorie intake, for an athlete it's important to consume quality food - this is the main condition for the normal functioning of all body systems. Diet of a person who exercises various types sport must be properly balanced. Such a reasonable balance is the necessary ratio of all elements in the food that an athlete consumes.
If you eat any product with big amount calories and do not consume various nutrients, the body will experience heaviness or any disturbances. Therefore, it is important for an athlete to reasonably calculate the amount of calories and each type of element (proteins, fats, and carbohydrates).
A modern person wants to be slim, beautiful and stay young longer. Appearance now plays a big role in society. People spend many months, even years, to get into great shape. Fit and beautiful figure indicates that its owner has the correct information and will to achieve his cherished goal.
An important factor in losing weight and maintaining a stable weight is counting the required calories per day.. We have already found out that such a norm should be selected individually for everyone and taking into account many factors.
Exist important rules, which you need to remember! The first thing is that when going on a diet, you should under no circumstances reduce the calorie content of your daily diet to less than 1200 calories. A decrease below this norm can lead to adverse consequences.
The second rule is that we must not forget about the nutrients contained in various products. A certain amount of proteins, carbohydrates and fats should be consumed every day. Low levels of these elements can be harmful to health.
In addition to the fact that everyone wants to be thin and slender, we must not forget about our health.
Before choosing any strict diet, count calories, analyze the availability useful elements and the usefulness of the diet.
The key to success for slim people is eating the right foods and exercising!
This calorie calculator allows you to calculate the recommended daily amount of calories (kcal) needed to maintain a constant weight, lose weight (weight loss) and also for weight gain. This calculator will help you lose weight and lose weight by correctly calculating your calorie intake. To lose 1 pound of weight per week, reduce your calorie intake by 500 calories per day. Reducing your daily calorie intake below 1200 or losing weight by more than 900 grams per week is not recommended. For more balanced weight loss, reduce your daily caloric intake by 250 calories and increase your physical activity to increase your caloric expenditure by 250 calories per day. This approach will help prevent a decrease in the body's metabolism (metabolism) and increase muscle mass.Diet 1200 calories or 1200 kilocalories per day?
Energy value food products are indicated in kilocalories (designation: kcal). However, for convenience, kilocalories are also referred to as "calories". Thus: 1200 calories = 1200 kilocalories (1:1). This rule is true for food products both in Russia and abroad, where kilocalories are denoted by Calories or Cal.
What foods to eat when losing weight (weight loss)?
What foods to cut or replace when you are on a weight loss diet:
First of all, reduce your consumption of sugar (chocolate, sweets) and fats (primarily margarine and solid fats - butter, lard, fats in meat products). Eat low-fat dairy products: yoghurt, kefir, cottage cheese. Replace whole milk to milk with reduced fat content or completely skimmed. Fat cottage cheese replace with low-fat. Reduce your consumption of starch and starch-rich foods: potatoes, bread, pasta, cereals.
What foods are good for losing weight:
Increase your consumption of non-starchy vegetables and fruits (cucumbers, tomatoes, Green pepper, cabbage, lettuce, carrots, radishes, beets).
Increase your fluid intake - drink fruit tea, compote, tomato juice, plum juice, Apple juice.
Maintain your normal intake of meat (no fat), poultry and fish (about 200g per day).
Fish Oil Capsules - 2 grams of fish oil contain healthy omega fats, sufficient quantity for 1 day.
Multivitamins can be very useful when dieting, as they help maintain the body's resistance to stress caused by reduced calorie intake.
Calcium is essential for maintaining the health of your bones and teeth. If you cannot meet your daily intake of about 1000 mg of calcium per day (for adults 19 to 50 years old), take calcium tablets. For reference: 1000 mg of calcium is contained in approximately 750 grams of milk.
Recommendations for weight loss, weight loss.
Weigh the portions on a kitchen scale (the desired error is no more than 1 gram).
- Weigh yourself daily and record your weight.
- Do not eat foods with unknown calorie content. If you were forced to use, write down the estimated amount (the most accurate based on your experience).
- Carry calorie-calculated foods (lunches) with you to work or college.
- Maintain or increase your daily physical activity (sports, walking, shopping, etc.)
- Don't believe in miracle diets and weight loss pills. Today's diet with counting daily calories is the safest method of weight loss (weight loss). The Kremlin diet (the Kremlin diet is the Russian version of the Atkins diet) based on the maximum reduction of carbohydrates is potentially dangerous for your body.
- Consider the calories in alcohol. It is best to stop or reduce your alcohol consumption while you are on a weight loss/weight loss diet.
- Try to eat at least 3 times a day. 4 times or more is even better.
- Do not consume margarine (hydrogenated fats). Margarine contains trans fats, which your body does not need at all. Trans fats are one of the factors in the development of diseases of the cardiovascular system.
- Write down your daily calories on a piece of paper and keep it with you when you leave the house.
An example of recording portions for a diet with daily calorie counting (kilocalories):
Yogurt (100 g, 1 pack) 50
Tea (1 teaspoon sugar) 15
Skim milk (250 g) 90
Apple (170 g, 0.65 cal/g) 110
Beef (57 g, 1.93 cal/g) 110
Potatoes (152 g, 0.82 cal/g) 124
Mushrooms (115 g, 0.21 cal/g) 24
Please note that counting your kilocalories consumed per day is necessary for correct use using this daily calorie requirement calculator. remember, that main secret proper weight loss and weight loss consists of a reasonable reduction in the number of kilocalories consumed, do not resort to extreme restriction of your daily calories, designed to reduce your weight by more than 900 grams per week.
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Factors influencing required amount calories
There is no clear answer to the question of how many calories you need per day. The amount required for a person is influenced by several factors that should be taken into account when compiling your diet.
Floor. Muscles are the main consumer of energy. Accordingly, men's caloric intake per day is higher because they have more muscle mass than women. So how many calories should a person consume per day depending on their gender? The approximate calorie intake per day for men is 2500 kcal. For women, this figure is 2000 kcal.
Load mode. This is one of the most significant factors in determining how many calories to consume per day. The higher the degree physical activity, the more intensively energy is consumed. So, for a man with a sedentary lifestyle, the normal daily amount is 2200 kcal, for a woman - about 1800 kcal.
Age. How many calories you need to consume per day also depends on the person's age. If we compare the ratio of body weight and energy needs, the highest energy expenditure and, accordingly, calories are observed in children. As the body grows and ages, these needs decrease. So, to determine how many calories per day you need to consume after the age of 30, you need from their average daily amount take away 50 kcal for each decade lived.
Special circumstances. During the period of recovery from illnesses, during excessive psycho-emotional stress and in other stressful situations, the body’s need for energy increases. In such cases, the average number of calories per day for a person can increase by 100–300 kcal, depending on the individual characteristics of the body and the situation.
How to properly distribute calories
Distribution of calories in the diet. When calculating how many calories you need per day, the importance of their distribution in the menu is often lost. For example, the daily amount of energy can be obtained from 400 g fatty meat or from 4 kg of apples. But in both cases there is no question of healthy eating. Therefore, it is necessary to correctly determine how many calories per day should come from a particular group of nutrients. So, proteins and fats should each account for approximately 25% of daily calories, and the remaining 50% should come from carbohydrates. In this case, the main condition for maintaining health is met: the body not only receives the amount of energy it needs, but also covers its needs for essential nutrients.
Distribution of calories by time of day. While people usually decide how many calories a person needs per day and what foods they should come from, the principles of daily energy distribution are often ignored. The rules are as follows: the closer it is to the evening, the less caloric the food consumed should be. Compliance with this condition will not only allow you to maintain your daily calorie intake at the proper level, but will also help you maintain tone and energy during the day, as well as ensure proper rest at night.
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