The issue of losing weight and maintaining normal weight is of interest not only to women, but also to men. For an accurate understanding of how many calories a man needs in order not to harm the body, nutritionists advise using special calorie counting techniques. For men, however, as for women, the method of such a calculation is quite simple: an individual daily calorie intake is calculated depending on body parameters and lifestyle, and then a decision is made on how many calories this figure needs to be reduced in order to lose weight passed more efficiently.
The required number of calories for men is usually different from the daily calorie intake for women. It is believed that with the same weight, a man should consume an order of magnitude more calories than a woman. The norm of calories for men at the same time averages about 2500-2700 kcal, while women need 1800-2000 kcal per day.
The reason for such differences in the rate of metabolic processes of female and male body. Oddly enough, it is believed that it is much easier for men to lose weight than women, even considering that they tend to eat more food. To maintain the shape of the male body helps a faster metabolism. In addition, the need more calories for men is due to the fact that they have a larger volume of muscle mass, for the full development of which more energy is required.
The main differences in the required number of calories per day for men and women
In addition to the fact that men require more calories per day, they also need to consume more protein (due to greater muscle mass) than women. As a rule, this applies to those who play any kind of sport and who have a job that involves physical activity. If a representative of the stronger sex has office or sedentary work, then the approximate calorie intake for men in this case will be equal to the indicators discussed above.
Another difference between the characteristics of the female and male body is that their fat is able to be deposited in different way: "by female" or "by male" type, respectively. For example, excess fat in women is most often collected in the thighs and lower abs, while in men it is concentrated mainly in the upper abdomen. In the case of men, weight loss is easier, for this it is enough just to apply the necessary set of physical exercises and adhere to the principles of proper nutrition, which cannot be said about the female body. That is why men, as a rule, always find it easier to put their body in order.
However, women are usually more mentally resilient and demanding of themselves, so it is easier for them to limit their diet and adhere to even the most strict diets aimed at losing weight than men. However, calories are just as important for men as they are for women. Therefore, the question of how many calories a man needs for normal functioning is also relevant.
In addition, the representatives of the weaker and stronger sexes also differ in weight loss norms that are safe for the body, which must be observed when losing weight. This is important if the diet implies the possible occurrence of health problems due to a restricted diet. For women, a safe amount of weight loss is about 0.5-1 kg per week or 2-3 kg per month. For men, this figure ranges from 1 kg and 4 kg, respectively.
And it's not just about metabolism. The body of a woman by nature is aimed at procreation, bearing and giving birth to children, so it is more inclined to accumulate excess fat“for protection” and “in reserve”, and most often it is quite difficult to get rid of such fat. It is much easier for the representatives of the stronger sex in this regard, however, in order for their body not to lack energy, it is necessary to know about the number of calories for a man, especially if he wants to lose weight.
How many calories does a man need to lose weight?
AT recent times There are many different ways to calculate required amount calories for men, so nutritionists do not recommend operating with average figures for the daily calorie intake, which does not take into account the individual needs of the male body. To determine the individual calorie intake for men, you can use the following formula:
- For men aged 18-30 years: (0.063 * man's weight (kg) + 2.9) * 240 * ELISA, where ELISA is an index physical activity;
- For men aged 31-60 years: (0.05 * man's weight (kg) + 3.65) * 240 * ELISA;
- For men aged 60 years and older: (0.05 * man's weight (kg) + 2.46) * 240 * ELISA.
The physical activity index for men is equal to the following indicators:
- 1.1 - at low activity;
- 1.3 - with average activity;
- 1.5 - at high activity.
After making the calculations, you get the number of calories per day for a man, which the body will need to maintain weight. In order to lose weight, this value should be slightly reduced. In addition, one should not forget about regular physical activity, which will help to cope with the task faster.
Daily rate calories for weight loss - how to calculate this important indicator? Do I need to seek help from a specialist or can I independently calculate the desired figure? We invite you to find out.
Why do you need to know the daily calorie intake for weight loss?
Too many of us don't bother with any calculations. We simply cut the average caloric content (2100-3000 kcal for women and 2600-3200 kcal for men) to absurd values (the calorie content of a number of diets does not exceed 700-1000 kcal per day).
This approach is fundamentally wrong - the body is shocked by such a calorie deficit. The result is a slow metabolism, the consumption of muscle tissue as a "fuel", a deterioration in well-being.
The consequences of such extreme weight loss are quite predictable - the weight returns to its previous level. Wanting to lose weight safely, and most importantly - not for long, it is worth calculating an individual calorie content of the diet. A special formula will help to carry out this, taking into account height, age, level of physical activity.
In general, the calorie content should not be less than 1300-1500 kcal. The correct distribution of nutrients from food is also important. Protein should account for about 20% of calories, fat for 30%, and carbohydrates for 50%.
The formula for calculating the optimal calorie diet for weight loss
The daily calorie intake for women to lose weight is calculated using simple mathematical operations.
Action #1: multiply your height (cm) by a factor of 1.8
Action #2: multiply your weight (kg) by a factor of 9.6
Action #3: Multiply your age by a factor of 4.7
Action number 4: add the results of the first two actions to the number 655
Action number 5: subtract the result of the third action from the resulting number
As a result of the calculations, you will receive an individual metabolic rate (basal metabolic rate).
This indicator must be multiplied by the appropriate coefficient:
With a low level of physical activity: by 1.2
With an average level of activity (training in a gentle mode 1-3 times a week): by 1.38
At high level load (moderate training 3-5 times a week): by 1.55
At a very high level of load (intensive training 5-7 times a week): by 1.73
The result obtained shows how many calories you need to consume in order for the weight to remain at the same level.
Calculation example
Age: 28 years old
Weight: 64 kg
Height: 168 cm
Level of physical activity: average
1. 168 cm x 1.8 = 302.4
2. 64 kg x 9.6 = 614.4
3. 28 years x 4.7 = 131.6
4. 655 + 312.4 + 614.4 = 1581.8
5. 1581.8 - 131.6 = 1450.2 (individual metabolic rate)
6. 1450.2 x 1.38 = 2001.276
Thus, in the above example, the optimal calorie content of the diet will be 2000 kcal.
To lose weight, you need to reduce the received calorie content of the diet by only 200-400 kcal (in our case, the calorie content will be 1600-1800 kcal). For greater effectiveness of the diet, you can strengthen the training regimen.
Ideal weight
How to determine your ideal weight? In principle, in this matter you should be guided by your own feelings. It is not necessary to lose weight to model parameters - the main thing is to feel comfortable. If you want to determine the optimal weight, you can use special formulas. For example, this one:
Action #1: height (cm) subtract 100
Step #2: Height (cm) subtract 150 and multiply by 0.25
Action #3: The result of action #1 minus the result of action #2
The online calculator of daily calorie and BJU will help you understand what rate is needed to maintain shape, gain weight or lose weight. Specify your parameters, choose a lifestyle and a goal. The system will do the calculation automatically!
Human activity is associated with the expenditure of energy. Its amount is measured in calories. For normal life, it is necessary to constantly replenish the body with energy that enters it in the form of food.
The daily calorie intake depends on the gender, type of activity and age of the person. For example, men need more energy per day than women. And active young people who are still growing and developing spend more calories daily compared to adults.
Daily calorie intake for men
For active men
- under 30: 3,000 calories;
- from 30 to 50 years: within 2800 - 3000 calories;
- over 51: 2800 - 2400 calories.
For men with a sedentary lifestyle
- under 30: 2400 calories;
- 31 to 50 years old: 2200 calories;
- after 51 years, 2000 calories per day is enough.
For men with a moderate lifestyle
- 19-30 years old: 2600 - 2800 calories;
- 31-50 years old: 2400 - 2600 calories;
- from 51 years old: 2200 - 2400 calories.
daily calorie intake for women
For moderately active women
- up to 25 years, it is enough to consume 2200 calories per day for the normal functioning of their body;
- in 25-50 years, the recommended daily allowance is 2200 calories
- Over 51: Just 1,800 calories is enough.
With a sedentary lifestyle
- young girls under 25 years old will be enough for 2000 calories;
- women from 26 to 50 years old optimally consume no more than 1800 calories;
- after 51 years, you need to reduce your intake to 1600 calories.
With an active lifestyle
- young women 19 - 30 years old can consume 2400 calories;
- women in adulthood 31 - 60 years old need 2200 calories;
- women over 61 are recommended a daily allowance of 2,000 calories.
Individual calculation of the daily calorie intake
The above daily calorie intake values are generalized and approximate. But each person is individual and has his own height, weight, muscle mass and degree of activity. Therefore, scientists have derived formulas that allow you to calculate the daily calorie intake for different people.
First, the number of calories needed by a person in a state of complete inactivity and at a comfortable temperature is calculated. In other words, first of all, you need to find out how much energy the body needs for the functioning of its internal organs without physical and emotional stress. Usually this indicator in the laboratory is measured in a supine position and in the absence of violent emotions. To measure it at home, formulas were derived for determining the value of basal metabolism (BMO).
Formulas for calculating BOO
- For men :
66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
- For women :
655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
For example:
For a 39-year-old woman weighing 70 kg and 168 cm tall, the BVR is calculated as follows:
655 + (9.6 * 70) + (1.8 * 168) - (4.7 * 39) = 1446.1 calories
Formula for Calculating Daily Calorie Need (DCA)
SPK = activity factor x BRO
Determining the activity factor value
- 1.2 - with a lifestyle without physical exertion;
- 1.375 - with light physical labor;
- 1.55 - with medium, moderate physical exertion;
- 1.75 - with heavy physical exertion;
- 1.9 - with especially hard physical labor.
For example:
With BOO = 1446.1 and with average activity (we take the coefficient - 1.55) daily allowance is defined as follows:
SPK \u003d 1446.1 * 1.55 \u003d 2241.46 calories
It is convenient to use a calorie calculator to calculate the daily allowance.
Daily calorie intake for weight loss
Knowing your SPC value, you can solve the problem with overweight. To do this, you just need to reduce the energy intake into the body with food. So you can create a calorie deficit, which will lead the body to the need to use up its reserves - fat.
To what extent is it safe to cut calories for weight loss? This is a very important question, because with an incorrectly created energy deficit, the well-being and health of the person losing weight will certainly suffer. To lose extra pounds, you need to reduce the value of the SEC by 500 - 1000 units. But at the same time minimal amount daily calories consumed during weight loss for men is 1800, and for women - 1200. Below these values, it is very dangerous to create an energy deficit in the body.
To always stay alert and energetic, a person needs fuel. This, of course, is about food, not gasoline or coal. At the same time, it should be noted that in this case Bigger doesn't always mean better, and there are even different daily calorie limits for men and women.
In physics, the word "calorie" refers to a unit of heat. In other words, it is a measure of how much energy one body can transfer to another. In the case of food, everything is very similar - any product has a certain composition and the corresponding energy value. The ratio will look like this: 1 gram of protein and carbohydrates corresponds to 4 calories, and one gram of fat - 9 calories.
Modern Homo sapiens do not have an urgent need to chase their prey in order to get enough. Most people, on the contrary, work in a "sedentary" position, lead a sedentary lifestyle, and buy groceries in a supermarket, which is within walking distance from home. That is why health problems associated with being overweight are now coming to the fore, and if we continue to express ourselves figuratively, the question of how much fuel you need to refuel has become one of the most urgent.
Daily calorie intake
For men and women, the amount of energy that should come from food is somewhat different. This is primarily due to physiological characteristics. Men who have always acted as a hunter-producer, as a rule, have more muscle mass and it takes a lot of energy to maintain it.
In addition, the number of calories that a person can absorb depends on his age and genetic predisposition to be overweight or thin (the so-called "somatotype"). An important factor for determining the optimal ratio of energy received from food and necessary for life is the lifestyle of the individual. If physical activity takes place during the day, then the metabolism spins up, and the body needs much more energy.
It is quite difficult to calculate the daily calorie intake for a particular individual, but there are so-called "average" values. They meet the needs of most people, and it is worth focusing on these numbers.
So, according to many scientific research, for men should be at the level of:
- 2000-2400 with a sedentary lifestyle;
- 2400-2600 calories per day with a moderately active lifestyle;
- 2600-3200 calories per day with an active lifestyle.
For women, these indicators will be respectively:
- 1600-1800 calories;
- 1800-2200 calories;
- 2200-2500 calories.
The right ratio of proteins, fats and carbohydrates
After the norm of daily calories for men and women was established, nutritionists noticed that some people who strictly adhered to it still gained weight or felt unwell. In fact, this is not surprising. After all, each nutrient, be it proteins, fats or carbohydrates, has certain functions. So, the main function of fats is to provide nutrient reserves, carbohydrates - to provide the body with energy, proteins - to produce enzymes, hormones and build new cells.
That is why not only the norm of daily calories for men and women should be taken into account, but also qualitative composition food consumed. In the diet, it is desirable to adhere to the following ratio: 10-15% proteins, 25-30% fats, the rest should be carbohydrates. At the same time, depending on what goal is set (weight loss or, conversely, weight gain), you can change the amount of components consumed.
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