Good afternoon to everyone who is interested in the right lifestyle, beauty and sports! Today we will talk with you about how many calories you need to consume per day in order to maintain a normal figure, lose weight or gain weight. This topic relevant for everyone who cares about their health and wants to maintain harmony.
After food enters the body, it produces heat, measured in calories. It is the fuel of our body. They are the source of energy that we spend on brain activity and physical activity, unused reserves accumulate in the body in the form of body fat. Both an excess and a lack of them are dangerous for a person, so a person must maintain an internal balance.
calorie standards
To determine how many calories a woman should consume and how many a man needs, it is necessary to calculate the basal metabolic rate (RO), i.e. the level of a person’s energy expenditure. This indicator is individual, it can be set using specially designed and proven formulas. Sedentary people have a lower basal metabolic rate than active people, for example, an athlete needs more strength and energy for normal life and wellness than an office worker.
Calorie intake varies by age and gender. HR is higher in men than in women. Scientists, taking into account all the factors, deduced average the number of calories a person needs to consume.
So, established norm is:
- For men. At a young age (up to 30 years) with a passive lifestyle, the daily norm is limited to 2400 kcal, with a moderate one - 2600-2800, with an active one - 3000. The older the person, the less energy he needs, therefore, after the age of 40, the daily calorie intake for passive persons is reduced to 2000 kcal, and for more active to 2400 kcal.
- For women. A girl of 20-25 years old, leading a sedentary lifestyle, needs to consume food with 2 thousand kcal per day, at the age of 25-50 - 1800 kcal. After fifty years, the body will limit itself to 1600 calories per day. Active 30 year old - 2400 kcal, and 2200 kcal per day after the specified age.
- For kids. Here, the norm is strongly tied to age and it changes much more often than in adults. In the period of 1-4 years, the daily rate is 1300, in the period of 4-7 years it increases to 1800, children of 7-10 years need 2000 kcal. During adolescence, energy levels increase, and for boys they are 2250-3000 kcal, and for girls - 2000-2400 kcal.
Individual formulas
When compiling a diet, you can use standard averages. You can also calculate the daily rate using specially derived formulas that allow you to calculate individual and most accurate indicators:
- Women should use this algorithm 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years). The result obtained is necessarily multiplied by the activity coefficient.
- Men should use the modified formula 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years). The resulting figure should also be multiplied by an additional coefficient.
The activity coefficient is the same for both sexes. With a sedentary lifestyle, the multiplier will be 1.3, with average loads - 1.5, and in the case of hard physical work or systematic visits to the gym, it is necessary to multiply the individual basal metabolism by 1.8. To simplify the calculation procedure, you can use online calculator below.
Good day my dear readers! Today we will talk about a topic that worries each of us. After all, we all want to have a beautiful and toned body. And extra pounds often become our worst enemies. But there is always a way out. Right now I will share with you useful information how to calculate calories and how many calories to eat to lose weight. And today you can start a successful fight with your excess weight.
I reviewed a lot of literature, talked with many experts, and even participated in video training in order to find the most optimal way to lose weight. And I found it.
From the literature I want to draw your attention to one very interesting book. Allen Carr's bestseller " Start losing weight now. easy way lose weight - now even easier and more effective". This is an improved version of the well-known and effective method weight loss Allen Carr. You can buy it with an audio CD of a hypnotherapy course either at any bookstore, or you can order it on the Internet.
In order to find out how many calories you need to eat in order to lose weight, you need:
- Know your daily calorie intake. One of the most accurate and effective formulas I have already described in the article earlier. Or use the online calculator to calculate the calorie content of your diet;
- determine the daily calorie deficit for weight loss, i.e. How many fewer calories do you need to eat to lose weight.
In order to lose 1 kg of fat, you need to underestimate (or spend) 7700 kcal. Those. by reducing consumption by 7700 kcal, you can lose 1 kg per day - here it is the "Grail of weight loss" 😀 In fact, this is impossible, because. with my daily allowance of 2000 kcal, I cannot eat “minus” 5700 kcal.
Knowing the daily rate, we can determine how many calories should be consumed per day in order to effectively lose weight. How to count calories for weight loss? Easily!
To do this, subtract from the resulting result of the daily calorie intake:
- 15% for gradual weight loss (and this is the most safe rate calories per day for weight loss);
- 20-25% if you want to lose weight at an average speed (for example, you need to lose weight by DR smear, and it will be in 1-2 months);
- in the most "Emergency" mode of weight loss, subtract 30-40% of the daily norm.
Minimum rate per day
Just keep in mind that with all this, your daily intake should not be less than: (weight ÷ 0.45) x 8.
For example, I weigh 54 kg and want to lose weight. Daily need - 2000 kcal. I, like an ordinary girl, want everything at once. Therefore, we will choose the “emergency” mode of weight loss, in which 40% or more is deducted from the daily norm. At the same time, I should remember the formula: (54kg ÷ 0.45) * 8 = 960 kcal. That is, 960 kcal is the bottom line, overstepping which you can quickly earn a variety of diseases.
Doctors say that the best and safest way to lose weight is to lose weight slowly. It has been proven that in such conditions you do not put your health at risk
Maintaining a calorie deficit is absolutely possible. different ways. Some choose a sport that burns more than they consume. Even at home, you can burn 1000 calories a day. Others are addicted to a variety of diets, exclude harmful carbohydrates from the menu and include low-calorie meals in their menu. Highly good results achieved with protein diets, especially Maggi and Dukan.
Everything depends on you. Even if you do not have the opportunity to play sports and train hard. Or you just don’t want and don’t like physical education, then with the right calculation, you will still be able to lose weight.
Calculation examples
Since gradual and slow weight loss is the safest for our health. I propose to calculate how much you can lose weight in a week just for this option.
My intake per day is 2000 kcal. I I want to lose weight gradually by reducing food intake by 15%.
Then the daily calorie deficit will be: 2000 kcal x 0.15 = 300 kcal.
And I will need to consume: 2000 kcal - 300 kcal = 1700 kcal.
For a week I will underuse: 300 kcal x 7 \u003d 2100 kcal.
As we remember, 1 kg of fat is equal to 7700 kcal spent or underused.
Then I will lose weight in a week per: (2100 kcal / 7700 kcal) x 1 kg = 0.27 kg
Now let's take another example - I want lose 3 kg in 30 days. The consumption rate per day is the same - 2000 kcal.
In order to lose 3 kg of fat, I need to underestimate: 7700 kcal x 3 kg = 23100 kcal.
Those. I need to consume daily: 2000 kcal - 770 kcal = 1230 kcal.
By the way, if I want to lose the same 3 kilos in 15 days, then the calorie deficit will be as much as 1540 kcal. And my daily intake will be only 460 kcal, well below my safe threshold of 960 kcal.
So do not overdo it with reducing the calorie content of your diet. The advantage of slow weight loss is that such small changes in nutrition will not significantly affect your body's usual metabolism.
It's that simple.
And to make it even easier - I have a convenient one for you. weight loss calorie calculator .
And remember that in ready meals calories are calculated a little differently. How to do it correctly, see this article.
Stock up on patience and endurance, as weight loss without harm to health is quite slow. And I am sure that you will definitely achieve your goal.
Have you figured out how to calculate the number of calories for weight loss? How do you deal with extra pounds, friends? Write in the comments, I'm always interested in your practical advice. Share my article with your friends on in social networks and subscribe to my updates.
See you again. Bye Bye.
Almost every person who cares about their health and monitors their weight has heard the word "calories". A lot of girls start their day by counting calories, and finish with it. This is not surprising, in order to maintain your weight within the normal range, you need to know how many calories a person needs per day, and not exceed this amount.
The calorie counting method is one of the most effective and safe ways weight loss, as it does not imply a strong dietary restriction. On such a diet, you can eat anything you want, but at the same time make sure that the calorie content of the food eaten does not exceed the daily allowance. And for this you need to know how many calories a person needs. This can be determined using special formulas, which we will get acquainted with.
What is a calorie and how are they counted?
To learn how to properly quantify required calories, you must first learn what calories are and why they should be counted. We are used to the fact that calories are considered the energy value of food, but in fact it is a unit that shows the amount of heat required to heat 1 gram of water by 1 degree Celsius at a pressure of 1 atmosphere.
Different products when burned give different amount heat, so the calorie content of products is different. It is difficult to comment on how much the processes occurring in the human body are similar to combustion, but it is believed that this is the amount of energy we extract from products.
Those who decide to count calories need to understand that a calorie is a very small unit. Usually in everyday life, how many calories a person needs, we count in kilocalories or thousands of calories. In kilocalories, the energy value of food is also considered. If you daily exceed the required calorie content of food by only 100 kcal, then in a year you can gain as much as 5 kilograms. This is how you can imperceptibly spoil not only your figure, but also your health, and your whole life.
Many nutritionists are convinced that determining how many calories a person needs per day and strictly adhering to this amount is the most correct and effective diet.
How to determine the required number of calories per day for a person using the Marfin-Jeor formula
This formula was developed more than 20 years ago and is still considered one of the most accurate. To determine required amount calories using this formula, you must first calculate the basic metabolism, namely the number of calories that is necessary to ensure human life at rest.
The main exchange is calculated using a special formula:
OO (for women) \u003d 9.99 * weight (in kg) + 6.25 * height (in cm) - 4.92 * age (years) - 161
GS (for men) \u003d 9.99 * weight (in kg) + 6.25 * height (in cm) - 4.92 * age (years) + 5
Having obtained the value of the basal metabolism using this formula, we will use special coefficients to find out how many calories a person needs per day, taking into account his activity. To do this, the value of OO must be multiplied by the coefficient:
- sedentary lifestyle -1.2;
- low activity (sport 1-3 times a week) - 1.375;
- average level of activity (sport 3-5 times a week) - 1.55;
- high level activity (sport daily) - 1,725;
- extremely high level of activity (hard work or constant intense loads in the gym) - 1.725.
Having studied this formula, we can conclude that the calorie content of our diet should depend on the type of occupation and age. There is an opinion that women need to consume no more than 200 kcal, but, in fact, an inactive thirty-year-old woman needs no more than 1700 kcal. At the same time, teenage girls often limit their caloric intake to 1000-1200 kcal, and they need much more.
A simple formula to calculate how many calories a person needs per day
Often fitness trainers have to quickly determine how many calories a person needs. To do this, they use a simple formula - they multiply the weight of a person by 28. For example, a girl weighing 55 kilograms needs 1540 kcal. If you do not exceed this amount, then our girl will maintain her weight. But this formula is suitable for inactive people.
If you want to lose weight, then you need to multiply the desired weight by 28, and consume that number of calories. For example, we have a girl weighing 65 kilograms who wants to weigh 55 kg. If this girl consumes 1820 kcal per day, then her weight will be stable, but if she starts consuming 1540 kcal, then her weight will gradually decrease to 55 and remain so.
How many calories does a person need to lose weight
It is clear that in order to lose weight, you need to consume fewer calories than you expend. If you calculated how many calories a person needs daily, then you just need to eat less. But how much less, not many people know. Typically, experts healthy eating It is recommended to reduce the caloric intake by 20%. This will allow you to lose weight without suffering and without harming your health. To find out the number of calories needed for comfortable weight loss, need optimal amount multiply calories for yourself by 0.8.
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The answer to this question is quite simple. First you need to find out how many calories you spend on average per day. To do this, use the calculator below. It will calculate your energy costs using Tom Venuto's formula. This is both a fairly simple and precise formula.
In addition, your energy expenditure will be multiplied by the coefficient of your daily activity. After all, the more you move per day, the more calories you spend (under the same conditions). It is important to indicate exactly the average value of your activity per day.
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Age: 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 |
The weight: 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 |
Growth: 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212 213 214 215 216 217 218 219 220 |
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Level physical activity:
Minimum (sedentary work) Medium (I walk or drive a lot) Increased (mostly physical labor) High (hard physical labor) Limit (I load wagons around the clock) Lose weight Relief: no change in weight Muscle mass and force Only force without mass Number of workouts per week: not exercising 1 workout 2 workouts 3 workouts 4 workouts 5 workouts 6 workouts 7 workouts Calculate |
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Why exactly 15%? The fact is that a prerequisite for losing weight is that you must consume fewer calories than you spend. Otherwise, there can be no question of any weight loss. But how much less? Here is the question! As a rule, this is minus 15% - 30% of energy costs per day. If you consume even less energy, then your muscles will be destroyed along with fat. And neither women nor men need it.
Ideal Speed for weight loss is 1 kg per week. Such weight loss does not stress the body and saves your muscles. And these minus 15% - 30%, this is just the most best option for this speed.
That is, you begin to consume as many calories per day as indicated on the calculator (15% less from costs). If within two weeks the weight has not begun to fall, then again lower the total calorie content. And, if you have already reached minus 30% of energy costs (), and the weight has not begun to fall, then the problem should be sought not in the calorie content of the diet, but in something else.
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Reasons why weight does not fall, even if you eat little.
1. Too little food. When losing weight, you need to eat 5-6 times a day. Yes Yes! The more often you eat, the faster your metabolism. And vice versa. In response to rare meals, the body begins to slow down the level of metabolism, trying with all its might to conserve energy. That's why .
2. Improper distribution of proteins, fats and carbohydrates. If you notice, then the program also gives you information about how much protein, fat and carbohydrates you should consume as part of the calorie content of your diet. And this is no accident. As a general rule, you should try to eat more protein and less fat and carbohydrates. Protein will help preserve your muscles. And the lack of fat and carbohydrates will force the body to take energy from fat reserves.
3. lack of mobility. Basically, you don't have to exercise to lose weight. But the less you move, the harder it will be for you to get rid of excess weight. Therefore, at every opportunity, try to do more movements.
How many calories you consume per day is one of the main factors in losing weight. The main one, but not the only one! Remember that weight loss depends on many other factors. And only a comprehensive approach to this problem will help you effectively solve it. Not just counting calories. Good luck!
By the way, to find out how many calories you consume with food, use
For good health and maintenance of life, a person needs a source of energy. You can get it from various products foods that contain useful material- fats, proteins and carbohydrates. The indicators of these components affect the calorie content of food. To calculate how many calories a person needs per day, you need to know the level of activity, that is, energy expenditure.
Fundamentals of Dietetics
Dietetics is the science of proper nutrition. The essence of the energy balance is as follows:
- Admission food products into the body should be equal to their consumption.
- Food should contain carbohydrates, proteins and fats in the prescribed proportion.
- Be sure to include vitamins and minerals in your daily diet.
If a person does not receive natural active substances, it begins to form various diseases(hypertension, obesity, diabetes and others), which leads to a decrease in life expectancy.
Balanced diet
To find out how many calories you can eat per day, you need to know the energy expenditure (metabolic rate). The overall metabolism in humans depends on the primary and secondary.
Basal metabolic rate is the number of calories your body uses to perform all of its important functions. How many calories per day a person normally needs depends on the main metabolism and on the following factors:
- growth;
- body constitution;
- the level of hormone production.
Accordingly, the rate of calories per day depends on the listed criteria. For example, in men chemical processes in the body occur faster than in women. Young people spend more energy than older people. The average daily metabolism in the adult population is 25 kcal per kilogram of body weight.
How much protein should a person eat per day for health? Athletes and active young people should consume 1.5-2.5 grams per 1 kg of body weight per day. A person weighing 80 kg can eat 200 grams of protein daily. People with moderate activity can consume up to 1.5 grams per 1 kg of body weight. If you have a sedentary lifestyle, then it is enough to eat up to 1 gram per 1 kg per day.
Where do calories come from
As mentioned above, food contains carbohydrates, fats, proteins, vitamins, trace elements and water. The last three components do not give energy to the body. The calorie content of food is expressed in terms of energy value needed to sustain life in the human body.
Human body eats food to implement a variety of functions, such as the formation of heat, respiration, transport of blood through the cells, for rest and work, sports. If a person consumes more than he expends, then part of the calories is stored as fat, and the person gets fat.
What is spent on
Calories are consumed in the following activities:
- Warming up the body. To warm up, a person spends fat reserves.
- Movement process. When a person moves, his muscles contract, so when playing sports or when cleaning the apartment, the body spends energy.
To find out how many calories a person spends per day, you need to know his vigorous activity: he studies, works, a professional athlete, a housewife, etc.
What happens when there is a lack of calories
When calculating the daily norm, any little thing must be taken into account: they put butter in porridge or mayonnaise in a salad. An excess of calorie intake, just like a deficiency, is fraught with consequences for the body. If there are few nutrients in food, the body begins to use energy from muscle tissue, and not at the expense of excess fat.
Lack of fats and carbohydrates in the diet can lower the basal metabolic rate. The body, while maintaining a constant supply of sugar to the brain, consumes its own supply of glycogen, which is stored in the liver. Glycogen is gradually removed from muscle tissue, in connection with this, a person begins to lose weight. If the reserves are depleted, the person stops losing weight.
Adipose tissue is not used to feed the brain. During the period of weight loss, the body uses as energy body fat, but the decrease in these reserves is much less than the loss of muscle and bone tissue. If a person in time deprives himself fatty foods, then weight loss occurs due to bone and muscle tissue. This is fraught for the body, as it threatens with exhaustion.
Daily Value Formula
How many kilocalories does a person need? The norm is determined based on the following data:
- basic metabolism is the expenditure on the vital functions of the body: respiration, digestion of food, supply of organs with blood, and so on;
- daily consumption for physical labor.
- OM in women \u003d 6.26 * (height in cm) + 10 * (weight in kg) - 5 * (age in years) - 161;
- OM for men \u003d 6.26 * (height in cm) + 10 * (weight in kg) - 5 * (age in years) + 5, where (OM) is total metabolism.
Norm for women
Young women aged 18-30 spend an average of 2000 kcal. If a woman is actively involved in sports or works a lot, the daily rate increases.
The rate of kilocalories per day for a woman depends on the same parameters as for men:
- There is no sedentary lifestyle or physical activity - 1300-1500 kcal per day.
- Small physical activity - 1500-1700 kcal.
- Moderate activity - 1800-2000 kcal.
- Strong loads - 2000-2400 kcal.
These are approximate values. How many calories a woman needs to consume per day can be calculated using a formula that takes into account weight, height and index (the value of physical activity).
Harris-Benedict formula:
447.6 + 9.2 * weight in kg + 3.1 * height in cm - 4.3 * age.
The result obtained must be multiplied by the activity index.
For example: a 26-year-old girl is 163 cm tall and weighs 64 kg. Attends fitness two to three times a week.
447.6 + 9.2 * 64 + 3.1 * 163 - 4.3 * 26 = 1430 kcal.
Multiply by the activity index (1.375) and get the daily rate of 1966 kcal.
Women over 50 require slightly fewer calories as their basal metabolic rate slows down.
A woman during pregnancy and lactation needs more calories. But this does not mean that pregnant women should eat for two, with edema or excessive gain, they can prescribe a diet. At normal initial weight before pregnancy, women in position should consume from 2500 to 3500 kcal per day.
Norm for men
A man's diet should be high in calories to maintain all functions in the body. Daily rate daily calories for moderately active men is 2500-2800 calories. If there is no motor activity, energy is spent differently.
There is another formula for calculating: (13.4 * weight in kg + 88.37 + 4.8 * height in cm - 5.7 * age) * activity index.
Norm daily consumption calories per day for a man depends on his activity. The result must be multiplied by the index that corresponds to the level physical activity:
- sedentary work or no activity — 1.2;
- little physical labor - 1.4;
- moderate physical activity - 1.55;
- heavy physical work - 1.7;
- hard physical labor + active sports training - 1.9.
Here is an example of calculating the norm of kcal per day for men:
A man with a height of 181 weighs 88 kg, moderate activity. Substituting the values into the formula, it is easy to calculate how many calories a man needs per day: 6.25 * (height in cm) + 10 * (weight in kg) - 5 * (age in years) + 5 \u003d 1781 kcal.
When asked how many calories a man needs to consume per day if he wants to lose weight, the answer is that he should reduce his diet by 20%.
Weight correction
The systematic consumption of calories less than the daily allowance contributes to weight loss and weight correction, especially if you combine a diet with sports activities. The daily rate of calorie intake for a woman with weight loss is 80% of the usual rate per day.
The same indicator is used when you need to calculate the daily calorie intake for men. For harmless weight loss, nutritionists advise reducing the calorie content of food gradually. If the rate of kilocalories per day is 2000, then using 1600 kcal per day, you can achieve a gradual weight loss.
The norm of kilocalories per day for men to maintain weight is 1800 kcal. Lowering this value is not recommended to avoid health problems. daily rate calories for weight loss depends on the individual consumption rate of a particular person.
Required nutrients must be in the exact ratio:
- proteins - 30%;
- carbohydrates - 50%;
- fats - 20%.
With classic weight loss, all these components should be present in the diet of any person. The lack of one of these components will nullify all efforts. You need to plan your daily ration taking into account physical activity, and then your body will delight with beauty and grace for a long time!
Video
You will learn a lot more useful about nutrition and calories from the video.
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