The problem of excess weight affects all segments of the population, regardless of gender, age, and social status. For a long time now, “pleasant roundness” has not been considered a sign of health; the criteria of normality, acceptability and excess are constantly being revised. Within certain limits, exceeding average values, even from a medical point of view, is quite acceptable. But it costs nothing to exceed these limits and move to a heavier weight category, and this happens, as a rule, unnoticed, but quite quickly. And then getting rid of accidentally gained kilograms is much more difficult.
There are several ways to control your weight, and therefore ways to reduce it. But the most acceptable method is considered to be reasonable energy containment, i.e. counting calories. The norm of calories for weight loss for a man differs from that for a woman, because... The basic metabolism of representatives of different sexes is not the same.
Energy needs of the body
Calories are a numerical expression of the amount of energy. They measure the body’s costs of ensuring its own vital functions:
- ensuring vital functions - breathing, transmission of impulses, resistance to foreign influences;
- maintaining metabolism - the work of all organs;
- human motor activity;
- mental activity.
The energy required by the body comes from outside, mainly from food. The amount of food entering the body is measured in volume, weight and calories. Read also -. All these indicators are important; taking them into account ensures the correct attitude towards organizing the nutrition process and compliance with the norm.
If an excess or decrease in the volume and weight of products does not always entail a change in weight, then adjusting calorie content is directly related to its increase or decrease.
Weight and calories
It would seem that everything is simple: the more you eat, the more overweight you become.
However, the very concept of “redundant” is rather arbitrary. It’s not so much the kilograms that cause anxiety, but the volume of the body. Anyone who dreams of losing weight ideally sees himself as a person with good health. correctly distributed and formed tissues and volumes. And muscles that support shape are known to weigh more than fat.
Therefore, when actively playing sports in order to create a beautiful body and maintain a healthy vitality, weight loss is not always required. And if it is required, it is not as significant as it might seem to a carrier of excess fat.
In addition, different types of food provide different amounts of calories to the body.
The task when losing weight, especially for men, is to reduce the consumption of high-calorie foods, and increase the volume of food with low-calorie foods. In this case, there will be no pronounced discomfort experienced by a person practicing weight loss by simply reducing portions.
Basic and total daily energy expenditure
A person always spends calories, even when he is resting or even sleeping. The body's work does not stop for a minute, and this activity (basic metabolism) requires support. Energy consumed exclusively to maintain life, in a state of complete rest, provides general metabolism (GME). Its value is calculated using the formula:
One calorie (kcal) per kg of weight per hour
The daily rate is thus calculated as follows:
1kcal x weight in kilograms x time in hours
For clarity, for a man weighing 90 kg it looks like this:
1 kcal x 90 x 24 = 2160 kcal
With age, this figure decreases somewhat on its own, so an adult man needs about 10 percent less energy than a teenager. This means that we can safely subtract this value from the indicated indicator:
2160 kcal – 216 kcal = 1944 kcal
Important! It is not recommended to reduce the number of calories per basal metabolism under any circumstances: failure to comply with this rule entails a significant deterioration in the well-being and condition of the body, and therefore a noticeable decrease in the quality of life.
In addition to general physical activity, energy is also required for daily human activities. Depending on its level, the daily amount of required calories is determined.
Men require more calories to maintain basal and general metabolism, because... By definition, they have more muscle mass than women.
Excess body weight
The presence of excess body weight can be determined using several formulas. The most common and understandable is the ability to set this indicator from the body mass index (BMI) table. BMI is calculated the same way for both men and women:
Weight in kilograms divided by the square of height in meters.
For clarity, calculating the BMI of a man weighing 90 kg and height 170 cm looks like this:
If you are obese to one degree or another, it is necessary to take measures to restore normal body weight. This will ensure good health and smooth functioning of the body for many years.
Reduced energy consumption
It is clear that if the weight exceeds the norm, a reduction in daily calorie intake is required. And in order to reduce the value, you need to know at what indicators body weight remains unchanged. Anything higher contributes to weight gain, and lower numbers will help you lose excess weight.
So, the formula for maintaining weight depends on BW and physical activity. It's simple: the OEV indicator is multiplied by a certain coefficient. The load factor values are shown in the table. These norms also apply equally to both men and women.
In relation to our subject, who has a basal metabolism of 1944 kcal per day, the current weight is maintained when consuming 2333, 2673, 3013, 3353 or 3694 kcal, depending on the loads experienced.
It is possible to lose weight by reducing the amount of incoming kilocalories in the range from the conservation norm to the TEV indicator. The intensity of weight loss depends on the magnitude of the decrease in energy supply.
Important! To avoid stress to the body, it is not recommended to sharply reduce nutrition. This can provoke a slowdown in basal metabolism, and therefore a decrease in the rate of weight loss.
Balanced diet
Whatever the daily calorie intake for men, it is important to maintain a full set of essential nutrients for weight loss.
The main components of nutrition necessary for a person:
- carbohydrates – satisfy the largest part of energy needs;
- proteins - provide “building material” for muscles, tissue regeneration in case of damage and in the process of life;
- fats – promote the absorption of vitamins, micro- and macroelements, contribute to the acquisition of elasticity of blood vessels and tissues;
- vitamins are substances that practically carry no energy load, do not burden the body with calories, but enhance metabolism and catalyze all body processes;
- macro- and microelements that are actively involved in the regulation of body processes, strengthening bone and muscle tissue.
A varied diet within the calorie intake required for weight loss is properly organized weight loss.
Physical exercise
Often the reaction to a decrease in nutritional intake is a decrease in activity. See also - . This slows down the rate of weight loss or stops the process altogether. Therefore, the loads should be kept at the same level. If your vitality drops sharply, it means that you have chosen too intense a weight loss course - you just need to adjust the quantitative composition of your food.
“Slow” carbohydrates increase physical endurance - whole grain side dishes and bread (in the first half of the day), raw and stewed vegetables, protein products (meat, milk, eggs, fish). Vitamins A, E, D, group B and calcium are absorbed in the presence of a certain amount of fat; this ingredient should not be eliminated completely.
When reducing calorie intake, it is important to follow important rules:
- do not sharply reduce volumes - the stomach should take on a smaller size very gradually; for this, high-calorie foods are replaced with low-calorie foods in large volumes - green and vegetable salads successfully replace a side dish of pasta or potatoes;
- do not snack at the first opportunity - most often, unplanned calories enter the body through accidental meals, and if you suddenly have an appetite, slowly drink a glass of warm or cool water;
- develop a menu for the week, counting the calories of each meal and the daily figure, try to stick to the diet;
- Allow enough time for eating, take your time, chew each piece thoroughly (ideally, gently make 30 chewing movements for each portion that enters your mouth);
- exclude heat treatment of fats - even lard is useful until it gets into the frying pan; a small amount of fat during heat treatment of meat, fish and vegetables significantly increases their calorie content;
- remember that in any table the energy value of a product is indicated per 100 grams, and not per serving - the food must first be weighed on a kitchen scale or look at the layout of the dish per serving in the menu of catering establishments;
- prefer natural foods and drinks, avoid canned food, which contains a huge amount of artificial additives that stimulate appetite or thirst;
- do not resist the new diet, take it for granted, try to get used to it as soon as possible - a calm person eats less than someone who is nervous;
- in between meals, drink clean water at a comfortable temperature, to which you can add a mint leaf or peel of citrus fruits or apples;
- do not forget to review the basic general metabolism, and therefore BMI, standard indicators when losing weight.
Useful and dangerous products
To achieve results, you must consume daily:
- grain bread, whole grain porridge, cheese - in the morning;
- vegetable soup (borscht, cabbage soup, rassolnik), soup with beans, peas, beans, fish, milk, mushroom soup; dairy products, fruits that have not been subjected to heat treatment - during the day;
- meat, fish, eggs, lettuce or a side dish of stewed vegetables - in the evening;
- fermented milk products - before bedtime.
Drinks include tea, coffee without sugar, you can add a little honey in the morning. Juices from vegetables and fruits are only natural. When losing weight, it is very desirable to reduce the amount of alcoholic beverages consumed - they not only add empty calories to the diet, but also cause attacks of appetite and thirst.
Thus, the algorithm of actions if you want to lose weight is as follows:
- Basal metabolic rate (BMR) is calculated.
- Calorie content is determined while maintaining body weight - total metabolism.
- In the corridor between OOB and general metabolism (more than 1, but less than 2) the diet is made up.
- Indicators are adjusted as you lose weight.
Reducing the calorie content of food in men also contributes to the overall health of the body: natural foods, eliminating excess salt and sugar, and regular balanced nutrition will bring nothing but benefits.
Very soon, a seemingly unusual dietary restriction will become the norm. When you reach the desired weight, it is important not to return to the previous menu, but to calculate the calorie content to maintain weight and adhere to proper nutrition constantly.
Good luck!
2016-08-10
Olga Zhirova
Comments: 17 .
Megan92 () 2 weeks ago
Recently I firmly decided to lose weight... I went on the Internet, and there is so much here, my eyes are wide open!! Now I don’t know what to do, where to start.. That’s why I’m turning to you! How did you lose weight? WHAT REALLY HELPED?? I would really like to cope with excess weight on my own, without nutritionists and doctors..
Daria () 2 weeks ago
Well, I don’t know, as for me, most diets are bullshit, they just torture yourself. No matter how much I tried, nothing helped. The only thing that helped me lose about 7 kg was X-Slim. I found out about him by chance, from this article. I know many girls who also lost weight.
P.S. Only I’m from the city and couldn’t find it on sale here, so I ordered it online.
Megan92 () 13 days ago
Daria () 12 days ago
megan92, it’s also indicated in the article) I’ll duplicate it just in case - X-Slim official website
Rita 10 days ago
Isn't this a scam? Why do they sell on the Internet?
Yulek26 (Tver) 10 days ago
Rita, it’s like you fell from the moon. Pharmacies are grabbers and even want to make money from it! And what kind of scam can there be if payment is made after receipt and one package can be received for free? For example, I ordered this X-Slim once - the courier brought it to me, I checked everything, looked at it and only then paid. At the post office it’s the same, there is also payment upon receipt. And now everything is sold on the Internet - from clothes and shoes to equipment and furniture.
Hello my dear readers! A real man should take care of his health. To do this, you need to know what and in what quantities you can eat. First of all, you need to determine what the daily calorie intake is for men.
The composition of the dishes is also important. It's worth eating a balanced diet. Each person should receive a certain amount of fats, proteins and carbohydrates. We need vitamins and microelements contained in foods. But, if you decide to take your health seriously, first calculate your daily calorie intake. This is the first priority.
Every person needs food. After all, we get energy from it. Many of us remember that the unit of measurement is the kilojoule. Indeed, the energy value on many products is also indicated in kilojoules. But for an ordinary person who is not keen on physics, this is inconvenient. Therefore, it was decided to equate 1 kilojoule to 4.186 calories.
The number of calories differs depending on the composition of the products. There are 9 kcal in 1 gram of fat. And in 1 gram of carbohydrates and carbohydrates there are 4 kcal. But not only the quantitative composition is important. All elements are absorbed differently. Carbohydrates are simple and complex. The latter are digested more slowly, and more energy is spent on this. Therefore they are more useful. But let's take a closer look at the quantitative indicators for now.
Do you know exactly how many calories you need per day? It all depends on energy consumption. If you play sports, your body expends more energy. Youth also has an influence. Young people need more energy.
Why do you need to know your norm?
If we start consuming more than we should, our body reacts instantly. Extra centimeters begin to appear on the stomach and sides. Unspent calories are converted into fats. The figure loses its relief and begins to “float”. In addition, overeating has a negative impact on health. After all, obesity leads to many diseases of the cardiovascular system, liver and kidneys.
Hunger doesn't do us any good either. By starting to sharply reduce the number of calories, we force our body to “panic”. As a result, muscle mass is destroyed, not fat. We become lethargic and irritable. However, without getting the desired result.
To keep yourself in great shape, you need to watch your diet and exercise. To always look your best, you don’t need to be afraid to ask for help. I really like the fitness trainings of Vladimir Molodov. He has good training for girls. And of course there is a great one training « Super relief" for men. He is the champion of Russia in bodybuilding and trains many celebrities. He will inspire anyone with his example!
Daily value for men
Approximate figures for daily calorie intake are known. On average, each man needs from 2400 to 3000 kcal. However, this figure may increase or decrease depending on lifestyle. Plus goals are important. If a person wants to lose weight, then the number of calories needs to be reduced.
For a young person from 19 to 30 years old, 2400 kcal is considered the norm. Provided that he leads a sedentary lifestyle. A man with the same data, but aged from 31 to 50, requires 2200 kcal. And from 51 years old, even less - 2000 kcal per day. If a man plays sports, then energy consumption increases. Therefore, the daily calorie intake should increase. To be more precise, your daily calorie intake depends on 4 main factors:
- Your weight - the higher it is, the more you need to consume so that your weight does not change.
- Your height – tall people need to eat more :)
- Your age – as you age, your body consumes less energy
- Your physical activity - if you work physically or go to workout regularly, then you need more calories than an office worker who has never seen a gym.
Formulas for calculating the daily value
The most common 2 formulas for calculating calorie intake are:
- Harris-Benedict formula
- Mifflin-San Geor formula
The first was proposed in 1919 (a modified version is now used). For a long time she was the only one. Now the Mifflin-San Geor formula is becoming more popular. It was developed quite recently, and nutritionists prefer to use it because... it is easier for calculations. On the jelly itself, the results of both formulas are very close.
Below I will give calculations using both formulas with examples. You can decide for yourself which formula suits you best.
First, measure your height and weight. Also determine what kind of lifestyle you lead. This information is needed to select the physical activity ratio:
- if you do not play sports and spend most of the day passively, then your coefficient is 1.2;
- when playing sports 3 times a week – 1.375;
- at 5 times a week – 1.4625;
- when you are engaged in physical labor and train intensively – 1.55;
- if your sports activities are daily, then your coefficient is 1.6375;
- your daily classes are intensive or not once a day – 1.725;
- and, if you also work physically, then the coefficient is 1.9.
Harris–Benedict formula
The formula itself is:
(88.36 + 13.4 * weight in kg + 4.8 * height in cm – 5.7 * age) * physical activity coefficient
Let's do the math for an example. A 40-year-old man weighing 88 kg and height 184 cm goes in for sports 5 times a week:
(88,36 + 13,4 * 88 + 4,8 * 184 – 5,7 * 40) * 1,4625 = 2812 kcal
Mifflin Formula - St. George
(10 * weight in kg + 6.25 * height in cm – 5 * age + 5) * physical activity coefficient
And again an example with the same man:
(10 * 88 + 6,25 * 184 – 5 * 40 + 5) * 1,4625 = 2684 kcal
As you can see, the difference in calculations using different formulas is within 5%, i.e. essentially not significant. You can take the average :)
If you want to simplify the task, you can use daily calorie calculator. He will easily calculate your norm.
That's all I wanted to tell you. Don't forget to subscribe to my blog and share the article on social networks.
Not only people who are on a diet and losing weight need to adhere to their individual calorie intake. In order to keep your body in shape, while feeling cheerful and energetic, you need to calculate exactly how many calories you need to consume per day.
In our material you will learn how to do this correctly, and what the calorie content of the diet of men and women should be, depending on physical activity and age. The calculation formula and tables will help you understand this topic with ease.
The calorie intake per day is calculated taking into account the age and physical activity of women and men. For example, if you play sports or use mental abilities during work, then your caloric intake should be higher. For young girls, the daily norm should be higher than for older women.
What are calories?
A calorie is usually called a unit of energy that is contained in each food product or finished treat and is released during the process of their breakdown.
A kilocalorie is a thousand calories. The energy value of food is indicated in these units (kcal).
The norm refers to the required amount of energy that your body expends every day on moving, sleeping, and digesting food.
Menu taking into account fats, proteins and carbohydrates
- Protein-containing foods should make up 15 to 30% of your total caloric intake. You can determine this norm using simple calculations: multiply your weight in kilograms by 0.8.
- Don't believe the myths that fats are very harmful and lead to weight gain. Your body needs them. Their amount should be at least 25-35% of the diet. It is recommended not to consume trans fats, which can actually cause illness and weight gain.
- Carbohydrates should form the basis of your menu - at least 45-65% per day.
Daily calorie intake
Norm for men
The daily caloric intake should be calculated based on the physical activity and age of the man.
- For example, young people from 18 to 30 years old who follow a sedentary lifestyle need to consume 2400 kcal, under 50 years old - 2200. But for men after 50 years old, 2000 kcal will be enough. in a day.
- For moderately active physical activity, the calculation is accordingly: 18-30 years old - 2800, 31-50 - 2600, after 50 - 2400.
- If a man is actively involved in sports, goes to the gym, then, consequently, the calorie content of the daily diet also increases. Before the age of 30, it is advisable to regularly consume at least 3000 kcal, after 31 and up to 50 - 2800, and for men after 50 who continue to exercise, doctors advise to eat 2400 kcal. daily.
Norm for women
- With a sedentary lifestyle: from 18 to 25 years - 2000 kcal, after 25 and up to 50 - 1800, then the daily norm should be reduced by another 200 units.
- With average activity: from 18 to 25 - 2200, up to 50 - 2000 kcal, from the age of 51 - 1800 kcal.
- With regular sports activities: up to 25 years - 2400, from 26 to 50 - 2200 kcal. If a woman continues to exercise after 50 years, then the daily calorie intake should be reduced to 2000 units.
Daily value for pregnant women
Under no circumstances listen to those around you who say that during pregnancy you need to eat “for two.” It is recommended to increase the calorie content of your diet by 300-500 units (this is exactly how much energy a pregnant woman needs daily for normal fetal development.
Calculating calories
Formula for calculation
There are special formulas that will help you calculate how many calories you need to consume daily to keep your body functioning. When entering data, do not forget to indicate your physical activity rate. After all, you must agree that there is no point in regularly exhausting your body in the gym and cutting your daily caloric intake by 50%. Not only will you not lose weight, but you will also lose the muscles that you managed to gain.
To make the correct calculation of kilocalories for the required consumption per day, we will use the Harris-Benedict formula.
Formula for men: 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age).
Formula for women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age).
- with a sedentary lifestyle - 1.2;
- with light physical exercise several times a week - 1.375;
- with intense sports activities 4-5 times a week - 1.55;
- with training 5-7 times a week and active rest - 1.725.
Let's consider the calculation using the example of a 23-year-old girl who does fitness at home 3 times a week and weighs 55 kg. Using the formula for women, we got the basal metabolism:
655 + (9.6 x 55) + (5 x 170.5) – (6.8 x 23) = 655 + 528 + 852.5 – 156.4 = 1879.1
1879.1 x 1.375 = 2583
Thus, in order not to gain excess weight and lose muscle, a girl should consume 2583 kcal.
It is important not only to calculate the daily calorie intake, but also to adjust it in time. After a month of such nutrition, it is worth evaluating the results. If you have not been able to lose weight, then perhaps you should recalculate your individual caloric intake and add more physical activity to your life.
You can see the approximate daily caloric intake below.
Table for calculating daily calorie intake
Diet for losing weight
- If you're trying to lose weight, you don't need to keep writing down how much you eat during the day. It will be enough to scrupulously monitor your diet for one to two weeks to calculate how much food you usually eat.
- Women and men who want to lose weight should be concerned not only with the quantity of calories they eat, but also with their quality. Of course, you can calculate your diet so as to fit several gummies or sweets into the menu. But don’t overdo it with sweets, alcohol or your favorite unhealthy treats. This will very quickly affect your figure - in the form of “orange peel” or belly fat. Moreover, this applies not only to women, but also to men.
- Don't forget to find a middle ground. You shouldn’t go to extremes by eating less than 1000 kcal. Your body will go into saving mode and will store energy in case of the next hunger strike. Thus, by drinking a glass of kefir and eating one apple a day, you will not lose weight, but will even gain weight.
- There is a myth that to lose weight you only need to reduce your caloric intake, but this is not true. Weight loss only happens if you create a calorie deficit (that is, you need to burn more than you eat). That is why, without connecting physical activity to the process of losing weight, the scales will not move.
How to properly cut your daily calories
To lose weight, you need to create an energy deficit. But don't cut your diet too much. Optimally - by 15-20%. This is an ideal option for gradual weight loss that will not entail any negative health consequences. In the process of losing weight, it is worth recalculating the calories in your diet from time to time, since your weight will change.
For most women, the process of losing weight is much slower than for men (due to physiology). So don’t rush to reduce the calorie content of your daily menu.
Diet for 1200 kcal. for weight loss: video
How many calories does sport burn?
To understand how many calories per day you need, you should know how many are burned during various sports and other physical activities.
Table of kilocalorie consumption per hour when playing sports
| Type of physical loads |
Women | Men | Loss of calories per 1 kg of weight |
|---|---|---|---|
| A ride on the bicycle | 230 | 295 | 3.5 |
| Golf | 174 | 222 | 2.6 |
| Table tennis | 360 | 460 | 5.5 |
| Rowing | 725 | 925 | 11 |
| Run | 535 | 684 | 8 |
| Skating | 304 | 388 | 4.6 |
| Football | 390 | 500 | 6.4 |
| Aerobics | 470 | 590 | 5.4 |
| Dancing | 415 | 540 | 6.5 |
| Jumping rope | 450 | 530 | 7.7 |
| Cross-country skiing | 754 | 962 | 11.4 |
| Swimming | 580 | 740 | 8.8 |
| Tennis | 405 | 518 | 6.2 |
| Walking | 203 | 255 | 3 |
Food gives the human body the necessary boost of energy. Depending on individual characteristics, you can calculate how many calories you need to consume per day and select the optimal food products for your diet.
Where do calories go?
Each body needs its own “portion” of calories, which depends on lifestyle, gender and age. When performing various actions, a person spends a certain amount of calories. The stress can be not only physical. Even in a state of complete rest, a third of all energy is spent on generating heat, metabolism, and pumping blood through the vessels. For a cheerful mood and a beautiful waist, you need to calculate calories per day.
Thanks to an active lifestyle and constant exercise, fats and carbohydrates are burned in greater quantities. For example, in an hour of running you can lose 530-540 calories. If you don’t have time for morning jogging, then you need to walk as much as possible. A person should walk at least 6 km a day to stay fit and in a good mood. To overcome this path you will need 220-230 calories and one hour of time.
Overeating threatens not only stomach problems, but also excess weight. The subcutaneous layer of fat is excess energy that the body did not have time to spend. Knowing what caloric intake per day is needed for a particular person, you can not be afraid of a sagging belly and sides.
Learning to count calories
It is better to start getting rid of extra pounds by reviewing what is in the refrigerator and consumed every day. The number of calories per 100 g is indicated on the packaging of all products. For convenience, you can keep a notebook in which you need to record the time, type and volume of what you eat. Producing calculation calories per day, everything is taken into account, even the smallest candy. Using a kitchen scale, you need to weigh vegetables, fruits, cereals, and meat. If the product does not have a label containing information about its energy value, then the necessary information can be easily found in online magazines about proper nutrition.
Counting calories in soups or salads is quite simple. Each ingredient must be weighed separately on a scale and the results recorded. Then, using the calorie table, calculate the required numbers. For example, 100 g of raw potatoes contains 77 calories, and 750 g - 577.5. During heat treatment, cereals and pasta increase in weight, so the calculation is based on the dry product.
How to calculate the required number of calories per day?
In order not to harm your own figure, you will need to know how many calories you need to consume. There is a daily norm for each person. Statistics say that 2000 calories is the average requirement, that is, the necessary calories. You can consume no more than the specified norm per day, then your waist will retain its previous volumes. In fact, this figure is not accurate enough. You can determine what caloric intake per day is needed for men and women of different ages and weight categories using the special Harrison-Benedict formula:
Women: 650+(9.6 ×weight, kg)+(1.8×height)-4.7(age)
Men: 60+(13.7×kg)+(5×height)-6.8(age)
The resulting figure must be multiplied by a coefficient, which is individual and depends on activity during the day:
- Rarely playing sports or sedentary lifestyle - 1.2;
- Visiting the gym 2-3 times a week - 1,375;
- Regular physical activity 4-5 times a week -1.55;
- Professional training every day - 1.7;
- Exercises 2 times a day (or heavy physical work) - 1.9.
How many calories should you eat per day to lose weight?
To lose weight you need to reduce the amount of energy consumed in food. But this does not mean that you have to starve! Nutritionists recommend reducing the level of daily replenishment of energy reserves by no more than 20%. For example, if the result of calculation using the formula is 1500, then reducing to 1200 calories per day is safe for health. The menu should be as healthy as possible and contain fresh vegetables, fruits, and protein. Having made the correct calculation of calories consumed per day, an approximate food plan is drawn up.
If your weight is significantly higher than normal, then your diet needs to be radically changed and your daily calories must be constantly monitored. Restricting food at first will make you feel hungry. Gradually, the body will get used to the adjustment, and the extra pounds will go away. At the same time, it is important to give the body physical activity: exercise in the gym, aerobics, running, cycling. If you spend more calories than you consume, the results will not be long in coming.
Menu for 1200 calories per day
This amount is considered optimal for losing weight without causing harm to a woman’s body. The energy received will be enough to maintain the functioning of the body, and the feeling of hunger will not haunt you all the time. When counting the amount of “fuel” eaten, you need to write everything down in a notebook or notepad.
First of all, we “break” 1200 calories into several parts. On the day, the menu is usually divided into 5 meals (every 3-4 hours). Daily diet option:
- Oatmeal with raisins on water - 200 g;
- Tea without sugar
- Cucumber and tomato salad dressed with olive oil - 150 g;
- Low-fat kefir - 200 ml;
- Vegetable soup or borscht (can be made with low-fat broth) - 1 plate;
- Rye bread - 1 piece;
- Apple (banana);
- Yogurt (tea);
- Boiled potatoes (in their jacket) - 2 pcs.;
- Vegetable salad - 150 g;
- Kefir (tea).
Ingredients can be selected according to taste preferences within 1200 calories.
How many calories does the female body need?
The female half of the population pays more attention to the products they consume and their quality than men. Thanks to such vigilance, sagging sides can be avoided and vitamin deficiencies can be prevented. A woman’s daily diet should consist of foods that leave her feeling full for a long time. All calories eaten per day for a woman should not “float up” like an orange peel. You can, of course, allow yourself a piece of cake or a few chocolates, but freshly squeezed juice or muesli topped with yoghurt will bring more benefits. You can create a suitable diet with the help of a nutritionist, who will take into account all the necessary requirements of the body, depending on age and weight.
Girls in adolescence need as many healthy products as possible, from which the energy will be used for the process of body growth and mental work. The norm of calories consumed per day is from 2700 to 2800. After 25 years, the amount of energy required is reduced and the daily diet can be reduced to 1800-2000. Using the calculation formula, you can find out exactly how many calories are required per day for a woman of a certain age and activity level.
Calories and pregnancy
While carrying a child, a woman’s body needs constant nourishment, but “eating for two” is not necessary. The health of the expectant mother and baby depends on the quality of nutrition. Therefore, it is imperative to know how many calories you need to consume per day. The regime in the first months of an interesting situation is not much different from the usual routine. Therefore, calories are burned at the same rate as before. When calculating the daily intake, it is necessary to take into account body mass index (BMI), weight and activity. The mass index is calculated using the formula:
BMI= weight (kg)/height (m2)
The normal value is in the range of 18.5 - 25. With these values, the daily diet of a pregnant woman should consist of 2400-2800 calories. Accordingly, if the index is higher than normal, then the amount of food consumed must be reduced so as not to gain extra pounds. For thin girls with insufficient body weight, you can increase the amount of calories to 3200-3400 per day.
How many calories does a man need per day?
The male body always needs more energy than women. This is due to body weight and fast metabolism. A man's diet should be nourishing and beneficial for the normal functioning of internal organs. The daily diet of a man who goes to the gym 2 times a week should consist of 2500-2800 calories. Depending on the load, this value can change up or down. You can find out how many calories a man should consume per day using the same system.
To lose weight, you need to calculate and reduce a specific daily norm using the Harrison-Benedict formula. Weight loss for a man can be up to 4 kg with a properly designed menu, in which calorie intake per day will be reduced. You will have to give up harmful preservatives and alcohol. The latter, by the way, also contains calories, but there is no benefit from them to the body. Beer, for example, contains 42 calories per 100 g, and vodka contains 270 calories.
Nutrition when drying the body in men
The protein diet is aimed at getting rid of fats and reducing carbohydrates. Due to this, the beer belly will gradually degenerate into abs. To build a muscle corset, you need to include more protein foods in your daily menu. In addition, the body needs vitamins and microelements.
Calculating the amount of the main “building” element is simple: 1 g of protein is needed per 1 kg of body weight. In the morning you need to eat porridge (buckwheat, oatmeal) with water, seasoned with a teaspoon of honey. For fruits, you can eat an apple or a banana. For second breakfast - cheesecakes and a glass of drinking yogurt. Lunch should consist of chicken breast soup and a second dish, for example, stewed potatoes. But the afternoon snack is cottage cheese and tea. Dinner can be made up of boiled (steamed) dietary meat and vegetable salad. The number of calories per day is calculated by weight and age. After just 2 months of a protein diet, the result will be noticeable.
Kilocalories (more often called “calories”) are energy obtained from food and consumed for life. Even when a person just sits or lies quietly, calories are spent to ensure the productive functioning of the organs. We need to know the number of calories suitable for activity during the day. To calculate this amount, you need to take into account lifestyle, age, gender, weight and other conditions.
Example of calculation using the Muffin–Jeor methodWhen determining the daily calorie requirement, it is advisable to take into account all the features of a person’s life, because energy consumption is very different for an adult and a child, a housewife and an athlete, a man and a woman. In addition, as a person ages, his metabolism slows down, energy consumption also decreases, which means he needs fewer calories.
To make a fairly accurate calculation of calories per day, it is best to use universal formulas. To begin with, let's use Muffin–Geor formula(Muffin – Jeor equation, sometimes called Mifflin–Saint-Geor equation). It has options for men and women.
- First of all, let's determine the basal metabolism. This is the name for the number of calories to maintain body functions, provided that you are at rest (no physical activity).
- Basal metabolic rate - men: (9.99 times weight) + (6.25 times height) – (4.92 times age) + 5
- Basal exchange – women: (9.99 multiplied by weight) + (6.25 multiplied by height) – (4.92 multiplied by age) – 161
- Basal metabolic rate - men: (9.99 times weight) + (6.25 times height) – (4.92 times age) + 5
- Now let’s calculate the daily amount of calories taking into account physical activity - this will require increasing coefficients, each of which indicates the degree of physical activity. We multiply the basal metabolic rate by one of the coefficients corresponding to your load:
- inactive lifestyle: 1.2;
- minor physical activity (per week - up to 3 days): 1.375;
- moderate intensity activity (sports activities no more than 3-5 days): 1.55;
- significant activity (sports activity daily): 1.725;
- very intense load (daily physical work, constant active training, competitions): 1.9.
- inactive lifestyle: 1.2;
How many calories does a 35-year-old man, weighing 77 kg, height 175 cm, need, provided that he is an assistant to the director of a company (the job involves not very active movement) and goes to the gym three days a week?
Basic metabolism according to these parameters: (9.99 * 77) + (6.25 * 175) – (4.92 * 35) + 5
We get: 769.23 + 1093.75 – 172.2 + 5 = 1695.78
Let's multiply the basic metabolism by the corresponding increasing factor: 1695.78 * 1.55 = 2628.459.
This is the amount of calories a man will need during the day to maintain weight. If he decides to lose weight, he will need a calorie deficit, which is about 400 kcal less than the calculated norm. Accordingly, consuming more calories than normal will lead to weight gain.
Example of calculation using the Harris–Benedict method
This method works approximately the same as the previous one. But the formula is only suitable for people of average weight (not for those who are overweight, and not for athletes with significant muscle mass).
The calculation is based on the basal metabolic rate, that is, the energy reserve for 24 hours without physical activity.
- Men: 88.36 + (13.4 times weight) + (4.8 times height) – (5.7 times age)
- Women: 447.6 + (9.2 times weight) + (3.1 times height) – (4.3 times age)
- minimum level of activity (without physical activity) – 1.2;
- low (load from 1 to 3 days within one week) – 1.375;
- moderate (load no more than 3-5 days) – 1.55;
- significant (6 or 7 days) – 1.725;
- very high – 1.9.
Average daily values
For those who would not like to use formulas, there are certain normative indicators for people of different genders and different ages. These indicators are averages and are not individually accurate, but can serve as guidelines.
When determining these values, experts take into account gender, age, and physical activity.
For children and teenagers. For babies under 1 year of age, 800 kcal is enough; up to 3 years – up to 1500 kcal. Preschoolers under 6 years old – no more than 1990 kcal. For children under 10 years old, 2400 kcal per day is enough.
At puberty, girls 14-18 years old need approximately 2800 kcal per day, boys of the same age - approximately 3200 kcal.
For adults from 18 to 40 years old. An adult man can consume up to 3000 kcal per day and increase this number by another 1000 if his activity involves physical activity. An adult woman can consume up to 2600 kcal and about 3300 kcal during physical activity. For a pregnant woman, at least 3200 kcal per day is recommended, for a nursing mother - 3500 kcal.
For the older age group from 40 years old. For men, 2800 calories are enough, for women – 2400. If there is physical activity, both can add about 200 calories. It is better for men over 60 years old to consume no more than 2500 calories, for women – no more than 2200. Up to 2200 calories per day is the norm for people over 70 years old.
Calories for good health
If you want to limit yourself in food in order to lose weight, it is better to “subtract” no more than 400 kcal from your diet. It is not recommended to reduce the daily intake to less than 1200 kcal.
What happens when very few calories enter the body - for example, during an “extreme” diet or a conscious fast, undertaken to quickly lose weight?
- The basal metabolism decreases, the body saves energy - this negatively affects both activity (including sexual activity) and well-being.
- Catabolic processes begin, that is, the body processes its own muscle fibers, trying to turn them into energy.
- Digestion of food and metabolism deteriorate, and the body experiences a lack of nutrients and vitamins.
- When a person decides to return to his usual diet, the body, experiencing shock from a recent hunger strike, spends energy sparingly for some time, and “stores” what is not spent for future use. That is why all the lost kilograms come back again, and often the weight turns out to be more than before.
Loading...