The concepts of beauty are relative, they change with each era, century. The canons of beauty depend on the place where people live, and on the time when certain events occur. But the concept of health does not change over the years. The problem of excess weight hangs over humanity more and more acutely. Lack of time, frantic pace of life, snacks on the go - all this is present in the life of almost every inhabitant of the 21st century.
Some people carefully monitor their diet, follow diets, adhere to separate and healthy diet. This is mostly the fair sex. Beauty requires sacrifice - so it says folk wisdom. Women resignedly deny themselves sweets and goodies for the sake of a chiseled figure. What can not be said about men. morning tea or a cup of coffee is not able to replace a full breakfast, the lunch hour, which flies by quickly, is replaced by a regular snack. And the stronger sex spends the evening with a bottle of beer, acquiring a layer of fat on the stomach, sides and hips by the age of 35-40. Of course, there are men who take care of their diet, health and figure, but they are in the absolute minority. The norm of calories for men - what is it? How many calories should a healthy adult male involved in heavy physical work consume? Will this rate equal the calorie rate for men who are office workers?
Daily calorie intake
What does such an interesting concept as the norm of calories mean? Girls, girls, women and even older ladies count calories in the morning, afternoon, evening, while eating, jogging, walking and working. And some men staunchly fight with calories, destroying them in large quantities at meals, absorbing fatty, floury and fried foods. When food begins to be digested, and this process begins as early as oral cavity, then energy is released from it, which the body then consumes in order to perform certain vital functions. The more calories a person consumes with food, the more work his body can do.
But more doesn't mean better. If the body does not have time to use the received calories, burn them and convert them into energy, it begins to accumulate them. Do not throw away. They accumulate in the form of adipose tissue. If there is no adipose tissue at all, then the body will not be able to control its heat balance, cold and hot ambient temperatures will negatively affect it. But if there is too much adipose tissue, then this is an extra burden on the cardiovascular system. Each kg of adipose tissue is permeated with microscopic vessels, blood circulates everywhere. When an excess of fat appears, the body begins to create vessels in the layer of fat, the heart drives blood through the vessels - all this is a very big load.
Weight loss experts have developed special calorie norms for a specific circle of people, depending on gender, age and physical activity per day. It is better to adhere to these norms and not exceed them. For convenience, it was decided to measure the calorie content in kilocalories, i.e. 1 kilocalorie is 1000 calories.
It is believed that the average daily calorie intake for the stronger sex is 2500 kcal.
Men are less likely than women to want to lose weight. They rarely get hung up on their figure, but if you correctly calculate the daily calorie intake, then the process of losing weight will pass without any problems.
Why do men need more calories?
Male and female body s are different from each other. If a woman wants to lose weight, then she can eat fruits, vegetables, avoid meat, fatty and fried foods. But not every man can do this. Men's work, as a rule, is based on physical labor. And what kind of man will be a worker if he is hungry? 
- Muscle mass in men is most often developed much better than in women, there is more of it. Therefore, men need to add to their food a large number of squirrel. 100 g of protein contains approximately 40 kcal. But this applies only to those males who are involved in hard physical work. Either a man goes in for sports professionally or for himself: morning jogging, visiting the gym, morning exercises, walking to the workplace on foot. If a man leads a sedentary lifestyle, then his daily calorie intake should not exceed 2500.
- The male body is completely different if it hormonal background fine. Even if a man is gaining excess weight, then fat is deposited in the upper abdomen, it is loose and easily removed with the help of physical activity. Sometimes it is enough to shake the press. But in recent times due to poor ecology and drinking beer in large quantities in men, fat began to be deposited not only in places from which it is easy to drive it away. Extra pounds are noticeable on the entire abdomen, hips, shoulders become rounded, the face also becomes rounder. Therefore, men who want to lose weight and put their body and figure in order should stop drinking alcohol.
- It's hard for men to diet. The word diet sounds like a sentence. So if a wife wants her husband to lose weight, then she herself will need to calculate the daily calorie intake for him. Cook delicious and healthy food with the obligatory inclusion in the diet of meat and fish, but low-fat and non-fried.
- The metabolism of the stronger sex is 2 times faster than that of women.
A man who wants to lose weight can lose no more than 1 kg per week, i.e. about 4 kg per month.
Women, on the other hand, should limit the rate of their weight loss to 2 kg per month, otherwise health problems may arise. The daily calorie intake should be calculated so that the food is varied, food is received at regular intervals during the day. If there is a long period of time between meals, the body will begin to make reserves.
How many calories do men need?
Nutritionists believe that the number of kilocalories during the day should not exceed 2500. But each organism is strictly individual. If one man leads a sedentary lifestyle, spends a lot of time at the computer, then 2500 kcal per day will be a lot for him. And athletes and men engaged in heavy physical work should consume at least 4000-5000 kcal per day.
The norm of calories per day should be calculated by specialists, it is better to contact nutritionists, because the human body is individual.
The process of losing weight should be planned comprehensively - a gym, diet, a healthy lifestyle.
What determines the daily calorie intake?
IV=R-100, where: 
- IV - the ideal weight, which should correspond to the parameters of a male representative.
- P is the man's height, measured in centimeters.
For example, if a man's height is 180 cm, then his ideal weight should be 80 kilograms. If the weight is more than 80 kg, then it will be considered overweight.
Physical activity index. Nutritionists conditionally share physical activity into three categories.
Low level of physical activity. The coefficient is 1.1. This category includes men who lead a predominantly sedentary lifestyle, spend a lot of time at the computer or are drivers of public transport.
Average level of physical activity. The coefficient is 1.3. This category includes men who spend active weekends, go jogging in the morning or visit the gym several times a week.
High level of physical activity. The coefficient is 1.5. This category includes men who are engaged in heavy physical work or are professionally involved in sports.
If you are serious about health and fitness, then you know how important it is to maintain a daily calorie intake. The predominance of certain nutrients in the body can lead to obesity, various serious diseases and loss of human mobility. Scientists and nutritionists of all countries have proven that a correctly calculated and applied daily calorie intake leads to weight loss, getting rid of many ailments. Let's see what this norm should be for women and men.
How many calories per day should a person consume?
There is a special table with which it is easy to calculate the exact figure of energy consumed per day, required by a person for normal life. It is based on several parameters: the gender of the person, the number full years, mass, height. The physical activity that you have to perform in a week is also taken into account (for example, attending sports training, physically hard work). For each age period and gender there are indicators, see for yourself.
Women
Depending on the active lifestyle of women of different age groups, their daily calorie intake should not exceed certain indicators so that there is no excess weight. The older you are, the less the required number of energy elements per day becomes. Children and teens need more nutrients as the body grows and develops. Here are the averages for each age of women separately, calculated in kilocalories:
- Girls under 17 need to consume up to 2760 kcal every day.
- Women from 20 to 30 years old are shown 2000 kcal if they lead a predominantly sedentary lifestyle. With moderate activity, the need will be 2200 kcal, and if there is a lot of activity during the day - 2400 kcal.
- Pregnant women need to consume much more energy (up to 3600 every day).
- After 30 years and up to 50, women who want to reduce their weight should eat no more than 1800 kcal daily. With average activity, the level of energy consumed will be 2000 kcal, and with high activity - 2200 kcal per day;
- After age 50, energy intake drops to 1600 kcal if a woman does not exercise. With average activity, she can eat up to 1800 kcal, and with high activity - 2000 kcal daily.
men
To maintain a normal life, men need more fats, proteins and carbohydrates daily, as they lead a physically demanding active life. Depending on the saturation of the day with movement and physical activity, the rates of energy consumption per day will also vary. Below you will find the average rate for each age of men, calculated in calories:
- Young men under 17 need to consume up to 3160 kilocalories of energy daily.
- From the age of 20 to 30, the male energy requirement per day is: for active guys - 2800 kilocalories, with average activity - 2400 kilocalories, and with a sedentary lifestyle - 2200 kilocalories.
- From 31 years old to 50 years old, the indicators change: 2400 kilocalories for sedentary men and 2600 kilocalories for active men.
- Older men should consume 2400 kilocalories per day with high activity and 2200 kilocalories with low activity.
Children and teenagers
In the youngest representatives of mankind, the daily calorie intake increases with age, so they need to be fed a little more. However, this does not depend on the child's belonging to a particular gender, physical workload. For example, from birth to a year, a baby needs 800 kilocalories daily. By the age of 5, this need grows to 1800 kcal, and by 10 - to 2380 kcal. Adolescents under 14 need to consume 2860 kilocalories.
| Physical activity | For men, kcal/day | For women, kcal/day |
|
| 0.5 - 1 year | Doesn't count | ||
| 1 - 1.5 years | |||
| 1.5 - 3 years | |||
| 34 years | |||
| 11 – 13 years old | |||
| 14 - 17 years old | |||
| 18 - 30 years old | |||
| Sedentary | |||
| 30 - 50 years | |||
| Sedentary | |||
| After 50 years | |||
| Sedentary |
Formulas for calculating the daily calorie intake
Additionally, there are special calculations that help calculate the required number of calories per day to ensure the normal functioning of the human body. Each calculation method uses its own parameters, but the goal does not change: it is important to correctly calculate the required level of kcal for daily use. Familiarize yourself with the most accurate and well-known calculation formulas.
This calculation method was introduced relatively recently (10 years ago) and is the most advanced way to calculate the daily calorie intake. The American National Dietetic Association has found that the Mifflin-San Geor (or Muffin-Geora otherwise) calculation helps to determine as accurately as possible what is the daily calorie requirement for human body in a state of rest. Check out the calculation options below.
- For women:
9.99 * body weight (kg) + 6.25 * height (cm) - 4.92 * age - 161;
- For men:
9.99 * body weight (kg) + 6.25 * height (cm) - 4.92 * age + 5
To calculate your individual daily calorie intake, you will need the following coefficients that correspond to your level of physical activity. Choose the appropriate number and multiply with the result from the formula (above).
- 1.2 - indicates the minimum or complete lack of physical activity in your life;
- 1.4 - you visit the fitness club no more than three times a week;
- 1.5 - the frequency of visits to the fitness club occurs up to 5 times a week;
- 1.55 - you get intense loads 5 times a week;
- 1.64 - you visit the fitness club every day;
- 1.7 - every day you do quality physical exercises several times (for example, bodybuilding);
- 1.9 - in addition to daily physical activity, you do physically hard work (for example, if you are a professional athlete).
This is another method that helps calculate the amount of calories needed to keep the body alive when it is at rest. The results of the Harris Benedict formula are calculated taking into account the age of the person, because the basal metabolic rate constantly changes in the body over time: in children it increases, and in adults it decreases. Calculate your required daily calorie level using this formula.
- basal metabolism in women:
655.1 + 9.6 * body weight (kg) + 1.85 * height (cm) - 4.68 * age;
- basal metabolism in men:
66.47 + 13.57 * body weight (kg) + 5 * height (cm) - 6.74 * age.
By getting your basal metabolic rate, you can find out your individual daily calorie intake. To do this, select the physical activity coefficient that matches your lifestyle, the numbers of which are given in the Mifflin-St. Geor method, and multiply with the value that you got using the formula derived by Harris Benedict.
What is the daily calorie intake for weight loss?
The daily level of kcal intake for weight loss is the necessary amount of energy that allows you to get a sufficient minimum of nutrients to maintain the normal functioning of the body, while losing overweight. To accurately calculate your daily calorie intake for weight loss, use the first or second formula and subtract 20% from it. If you need to reduce body weight in the shortest possible time - 40%. Make sure that the result does not fall below the figure obtained from the following formula:
body weight (kg) / 0.450 * 8
To calculate your daily nutrient intake, it is not necessary to look for various formulas and scrupulously calculate your individual indicator. You can just use online calculator to calculate the amount of energy needed. Check out below detailed instructions what data you need to enter in order to use the automatic calculator.
- In the "Age" box, enter your total amount years.
- Select your gender below.
- Next, you will need to enter the weight in kilograms.
- Below is a cell for entering your height in centimeters.
- In the next section, choose one of the levels of your physical activity (from minimal to heavy physical activity).
- Select the desired formula that will calculate the result.
- Click on the "Calculate" button.
When calculating your daily calorie level in order to lose weight, remember that the result obtained is the normal amount of energy that you will need to function effectively. If you decide to lose extra pounds, then your diet should be less than kilocalories. But the minimum bar is not lower than 1600 calories. Lose weight correctly and usefully - for this purpose, scientists have invented formulas for calculating daily calorie intake.
How many calories a man needs per day can be calculated by a dietitian on an individual basis. The daily requirement for each person is calculated separately and depends on various reasons. The rate of food consumed per day must be known in order not to lose or gain weight. This is especially true for overweight and obese men.
Causes of obesity
Many factors affect a person's weight. Some of them cannot be corrected by drugs and diet. Men tend to be overweight less than women, but gain more excess body fat.
Factors affecting weight gain:
The presence of several factors in a patient at the same time leads to rapid weight gain. Excess weight is dangerous because it causes a lot of concomitant diseases in a person.
Why is it necessary to calculate the rate of consumed products
Every man leads a different lifestyle. Genetic heredity and the presence of chronic pathologies in an individual patient also differ. The amount of food eaten daily depends on the energy expended. With an inactive lifestyle, losing weight should consume much fewer calories than a man whose activity is associated with constant movement. Violation of the norms consumed daily calories leads to overweight, various pathologies of the body.
Product energy - what is it
Scientists have found out what calories are and why they are needed. Products upon entering the body begin to be actively processed and release heat. Heat generates energy.
The amount of energy released during the complete digestion of a product is called "caloric content".
To find calories various products, laboratory assistants used a calorimeter device. The product placed in the calorimeter is completely burned. The amount of heat generated during combustion was measured and recorded. A table of caloric content of products was compiled, which is widely used in the practice of nutritionists.
Individual study of anamnesis
For a complete, most accurate clarification of the daily norm, the patient must undergo a complete examination. A man is assigned a series of studies that must be completed:
The doctor conducts a survey of the patient in order to find out the patient's lifestyle. The taste preferences of a man, the presence of bad habits, chronic or sluggish diseases are revealed.
The patient needs to pass a series of tests. A detailed blood test will help identify the presence of free sugar in the patient's blood, clarify whether this man has anemia. Bacteriological analysis of feces will reveal the presence of infections in the stomach and intestines of the patient. A detailed urinalysis shows the protein content and infections in this patient.
The patient needs to undergo a study of organs and tissues on medical devices. An important factor is an ultrasound examination of the heart, an electroencephalogram. In the presence of large fat deposits, the patient needs to undergo magnetic resonance imaging.
The specialist sets the maximum physical layer loads that the patient is able to perform.
Calculation of the daily norm of the patient
There are generally accepted calorie norms for men of different ages. Young men in their 20s and 30s should consume 2400-2600 calories. Patients of mature age (30-50 years) should consume at least 2200 calories. Older men can consume 2,000 calories per day. These norms are approximate, since the way of life and physical activity in people is different.
Calorie intake can be found with a simple calculation. Average weight person is multiplied by 20. The resulting figure means the number of calories needed by the patient without taking into account physical activity. Calories required for physical activity are calculated taking into account cardio loads and the forces spent on movement. For a minute of cardio load, 5 kcal is required, for strength training, 10 kcal. The number of calories per minute is multiplied by the time spent exercising. The result obtained is added to the first result.
For example:
The man weighs 90 kg, is engaged in strength training for one hour a day. The patient's weight is multiplied by 20, and the average number of calories is 1800. For training, you need to multiply 10 kcal by 60. We add the result obtained to the average amount. This man needs at least 2400 kcal per day.
Male nutrition control
For the correct calorie intake per day, a man needs to contact a nutritionist. Overweight patients cannot independently calculate the calorie content of the food needed for weight loss. The potential of overweight patients can only be calculated by a specialist after a series of studies. The selection of nutrition plays an important role in quickly reducing the calorie content of the table and reducing body weight.
Foods that are low in calories and high in satiety:
The method of eating dietary products
The main condition for reducing the calorie content of the table is frequent and fractional meals. The more often a man eats, the fewer calories he will consume.
For a more correct understanding of this rule, it is necessary to consider the process of the appearance of hunger.
With the food consumed, glucose enters the body. At a certain level of glucose in the blood, the brain tells the body that it is full. Glucose enters the blood from the liver. The process of glycogen accumulation takes place in the liver. If glucose enters the bloodstream and is quickly washed out, a person feels a frequent feeling of hunger, there is a need to overeat a lot.
Small portions of food containing a large amount of glucose can satisfy hunger for four or more hours. If a given food take often (the interval should not exceed 4 hours), then the brain will constantly transmit a signal that it is full.
The danger of snacking on the go
This feature of the body is used by nutritionists. Foods that are low in calories and high in glycemic index, digested slowly, does not lead to the accumulation of excess body weight. If the food is properly selected, then there will be no jumps in glucose levels. A man will constantly feel full, stop overeating. Subject to fractional nutrition, there is no desire to snack.
The food consumed during snacks usually consists of carbohydrates, which are instantly burned in the body. There is a rapid feeling of hunger. Diet table, containing the required amount of calories, promotes accelerated weight loss in men, normalizes metabolism.
Weight control patients should seek help from a nutritionist and sports trainer. The trainer will select for the patient correct views workouts, and regulate physical activity. A nutritionist can help you make the right diet menu and calculates how many calories a man needs per day.
Counting calories: an accurate calculation for maintaining weight and losing weight.
Want to be beautiful all year round, but this issue is especially aggravated in spring and summer. Exhausting workouts are good, but not for everyone. Mono diets are fast-acting, but very harmful to the body. Is there really no way out? Of course there is! Regularly observe the correct amount of calories, eat carbohydrates in the morning, proteins in the evening, combine at lunch and consume no more than 40-60 grams during the day. fats. Nobody cancels an active lifestyle, but with the right distribution of nutrition, you will begin to lose weight with an hour-long walk, and not an exhausting workout after which it is difficult to get home.
But there are also myths about calories that quite often mislead people and thereby harm health:
- What matters is not what you eat, but how many calories it is. Indeed, you can calculate calories in chocolates and hamburgers, and eat them in required quantity And yes, you will start to lose weight. But with this you will get a bad complexion, gastritis, and possibly an ulcer.
- The perfect combination of proteins, carbohydrates and fat. Unfortunately, there is no such combination, but if you add the number of calories and only healthy foods, then you do not need to count to milligrams. And remember - protein diet- huge harm to the body without the possibility of recovery;
- We eat on calories for a week, but there is no effect. Indeed, this is not an instant solution and you will see the first results only after 20-30 days. But if you add physical activity from the first days, then you will feel the first results after only 5 days - a surge of energy!
- If I eat according to calories, I can quit sports. Again, not true. If you reduce activity, then metabolism slows down, and, accordingly, weight loss;
- Take away from the amount of calories I need 50% and I will immediately lose weight. And again, a blunder, you will not only slow down the metabolism, but also make the body starve, and, accordingly, accumulate fats;
- Meal frequency is more important than calories. Indeed, it is recommended to eat 5-6 times a day, but at the same time in smaller portions than 3 times a day, observing the overall proportionality of calories;
- Adjust hormones and you don't have to worry about calories. If everything depended on hormones, it would be easier, but as practice shows, it is excessive calorie intake and an inactive lifestyle that often disrupt the body, and hormone imbalance follows it. You improve your lifestyle and quite often hormones fall into place.
The rate of consumption and burning calories per day for men, women, adolescents
If everything is quite simple with children, they all perform approximately the same daily regimen every day, and they also most often have the same lifestyle, then in adults the situation changes radically. Depending on how a person works and rests, his daily calorie intake is different.
| Load group | Women's calories | The number of calories for a man |
| Teenagers aged 11 to 13 | 2500–2700 | |
| Teenagers from 14 to 17 years old | 2700 | 3150 |
| Sedentary adults aged 18 to 40 | 2400–2850 | 2800–3300 |
| Adults aged 18 to 40 with an average life activity | 2550–3000 | 3000–3500 |
| Adults aged 18 to 40 with an active lifestyle | 3150–3600 | 3400–3800 |
| Adults aged 40 to 60 with a sedentary lifestyle | 2200–2550 | 2600–3000 |
| Adults aged 40 to 60 with an average life activity | 2500–2850 | 2900–3300 |
| Adults aged 40 to 60 with an active lifestyle | 2900–3250 | 2900–3250 |
| People who work hard physical jobs and professional athletes | 3500–4000 | 4500–5000 |
| People aged 60 to 70 | 2100–2300 | 2350–2650 |
| People over 70 | 2000 | 2200 |
Knowing this information will allow you to adjust your calorie menu as accurately as possible and achieve an optimal balance.
With the advent of new life in the belly of a future mother, a woman needs to radically revise her diet. It is worth excluding all preservatives, dyes and junk food, as the body will work in an enhanced mode anyway. Regarding calories, they will also be increased.
On average, a pregnant woman should consume 3200 calories per day, but for more accurate calculation it is necessary to know the exact weight of the pregnant woman, as well as the activity of her life.
As soon as a woman gives birth with a pregnant woman, she immediately goes to the nursing section. And her diet should not be reduced, but, on the contrary, increased by 300 calories and reach 3500. Tell me, is it time to put the figure in order? To do this, as soon as the condition allows, it is necessary to add physical activity, more walks (the presence of a child just obliges to spend 3-6 hours a day on the street).
Hard physical labor without enhanced nutrition is the right way to quickly wear out the body and serious illnesses. Therefore, depending on age (more details in the table above), you need to consume from 2500 to 5000 calories! The last mark, of course, applies to men with heavy physical labor (diggers, builders, loaders, etc.), as well as athletes preparing for competitions.
How many calories a day should a woman eat to lose weight?
OO means basal metabolic rate, or more simply, the amount of calories that you need to consume per day.
So, the formula for girls, women and grandmothers: OO \u003d 10 * weight (kg) + 6.25 * height (cm) - 5 * age-161
But this amount is not enough for a lifestyle, because depending on what it is (active or passive), more or less calories are required.
Multiply the resulting amount by:
- Passive (sedentary) way of life — 1.2;
- Passive lifestyle with 1-2 workouts per week for 1 hour - 1.375;
- Inactive lifestyle - 1.55;
- Active lifestyle - 1.725;
- Active lifestyle with constant physical activity (hard physical work or professional sports) - 1.9.
Let's look at an example:
A woman working as an accountant at the age of 35 with a weight of 90 kg and a height of 162 cm.
We consider: OO \u003d 10 * 90 kg + 6.25 * 162-5 * 35-161 \u003d 1576.5 kcal
1576.5*1.2=1891.8 kcal
In total, a woman needs to consume 1891.8 kcal in order not to gain weight, and if she decides to lose weight, her diet must be reduced by 20%.
1891.8 kcal*0.8=1513 kcal
Remember: lowering the diet of less than 1200 kcal, be sure to see a doctor every day!
How many calories a day should a man eat to lose weight?
Formula for boys and men: OO \u003d 10 * weight (kg) + 6.25 * height (cm) -5 * age + 5
The rates are the same as for women.
Let's look at an example:
A 36-year-old man, with a height of 162 and a weight of 70 kg. Leads an active lifestyle.
So, we calculate: OO \u003d 10 * 70 + 6.25 * 162-5 * 36 + 5 \u003d 1537.5 kcal
Now we apply the coefficient: 1537.5 * 1.725 = 2652 kcal
In order for a man to lose weight, it is necessary to reduce the diet by 20%. Total: 2652*0.8=2121.75 kcal
Remember: lowering the diet of less than 1800 kcal, be sure to see a doctor every day!
The formula is quite simple: OO (taking into account lifestyle) -20%.
For a sharp weight loss under the supervision of a doctor, you can reduce kcal to -40%.
It is believed that a man needs from 2800 to 5000 kcal per day. But as you can see, the difference is quite large, therefore, for more accurate data, we recommend calculating according to your individual data.
We provide a table that indicates how much a man burns energy in the gym, so you can choose for yourself optimal amount and load quality.
And for those who want to know how many calories he spends in Everyday life, we present another, more cheerful table.
With a sedentary lifestyle, on average, men spend 2800, and women 2400 kcal. But due to many factors, including the quality of food consumed, even with such a menu, excess weight can occur.
But in order to start an active lifestyle, you don’t need to pay money and urgently sign up for a gym. We give elementary calculations, it would seem, everyday affairs.
If you are on the weight loss path, the first thing to do is to walk for 60 minutes or more non-stop. And then on the rise.
How to properly distribute calories throughout the day?
We calculated the required calories, and sat down to have breakfast ... by the end of breakfast, only 50 kcal can remain free, or, on the contrary, eat a cracker for breakfast and wait for the effect of losing weight. But no, calories must not only be calculated, but also properly distributed.
So, we give an example of calculating calories for a losing weight woman with an active lifestyle with a diet of 1500 kcal and 5 meals a day.
- Breakfast - 400 kcal
- Lunch - 300 kcal
- Lunch - 300 kcal
- Lunch - 300 kcal
- Dinner - 200 kcal
Have you noticed that calories are distributed proportionally, but with a shift in breakfast of 100 kcal, removing them from dinner? Please note that between meals the same amount of time, and dinner should take place no later than 3 hours before bedtime.
Table of calories per day for weight loss and restoration of the energy balance of the human body
Below we provide a large-scale table of calorie consumption for a wide variety of activities. Thanks to it, you can accurately calculate the number of calories that you spend per day, and thereby give the body the opportunity to relax or, on the contrary, increase the load.
Do you want to lose weight faster and healthier? Just calculate your own daily calorie intake and get closer to the cherished figure on the scales. You will find the formula for individual calculation of calories in the article.
Calorie calculation allows you to choose the perfect menu for a person. There are universal figures for the daily calorie intake: for women, their optimal amount is 2000 kcal, for men - 2500. The indicated figures are a calculated average, but many factors should be taken into account: lifestyle, gender, age. This article will help you calculate your ideal daily calorie requirement to lose or maintain weight.
Daily calorie calculator
Calorie - the energy value products released in the body in case of successful, complete assimilation of the food consumed. The energy value of the product is measured in kilocalories (kcal) per 100g. product. What is energy value? The amount of carbohydrates, proteins and fats. In other words, activity and performance, health status, and appearance depend on what and how much we eat. When there is an excess of calories, they are transported to fat “reserves”, when there is a shortage, they are “extracted” from there. That's the whole process of losing weight.
How to calculate calories per body weight
There are various formulas developed by scientific researchers to calculate the optimal calorie content of a person's diet. Some of them are more true, others less. Calorie intake can be calculated in several ways:
Mifflin–Saint Geor formula
The calculation method, which was called the “Mifflin-Saint Geor Formula”, was discovered in 2005 and is considered the most optimal method for compiling a diet for an adult. However, the disadvantage of this method is the lack of consideration of the ratio of muscle tissue and body fat in the body, because metabolism depends on muscle mass.
The calculation of the metabolic rate should be made according to the following principle:
- for men: 10 x weight (in kg) + 6.25 x height (in cm) - 5 x age (in years) + 5;
- for women: 10 x weight (in kg) + 6.25 x height (in cm) - 5 x age (in years) - 161.
To calculate the rate of calories in the diet of an adult to maintain a stable weight, you need to take into account the level and duration of physical activity. This or that type of activity is indicated by the coefficient of physical activity (CFA). The data obtained during the calculation of the metabolic rate must be multiplied by CFA. The result will be the required daily intake of kilocalories.
Physical activity coefficients (K)
- Minimum loads - K=1.2;
- some physical activity, light exercise 1-3 times a week - K = 1.375;
- sports loads 4-5 times a week (or moderate work) - K = 1.4625;
- increased intensity training 4-5 times a week - K=1.550;
- daily workouts - K=1.6375;
- daily intensive training or training 2 times a day - K=1.725;
- hard physical work plus intensive sports loads 2 times a day - K = 1.9.
A 45-year-old man weighs 74 kg. His height is 178 cm. He visits the gym four times a week. The result is an amount that is equal to 2372 kcal.
Harris-Benedict Formula
The formula was derived back in 1919, so now it is not correct enough and has an error of about 5%.
- for a man: 66.5 + 13.75 x weight (kg) + 5.003 x height (cm) - 6.775 x age (years);
- for a woman: 655.1 + 9.563 x weight (kg) + 1.85 x height (cm) - 4.676 x age (years).
The woman is 32 years old, weight - 60 kg, height - 167 cm. According to the calculations according to the formula, she needs 1666 kcal to maintain her weight.
WHO Formula
This formula is also based on CFA on the following scale:
- 1 - low;
- 1, 3 - medium;
- 1.5 - high.
Calculation daily requirement a person in calories is produced as follows:
- for women 18-30 years old: (0.062 × mass in kg + 2.036) × 240 × CFA;
- 31-60 years old: (0.034 × mass in kg + 3.538) × 240 × CFA;
- over 60 years: (0.038 × mass in kg + 2.755) × 240 × CFA;
- for men aged 18-30: (0.063 × body weight in kg + 2.896) × 240 × CFA;
- 31-60 years old: (0.484 × body weight in kg + 3.653) × 240 × CFA;
- over 60 years: (0.491 × body weight in kg + 2.459) × 240 × CFA.
A 23-year-old girl weighs 53 kg, the level of activity is average. She needs 1660 kcal per day.
Ketch–McArdle formula
The application of this technique involves taking into account the amount of body fat in the body, but its drawback is the lack of consideration for the age, sex and height of a person. It also reduces the accuracy of the calorie requirement calculation results.
According to the Ketch-McArdle formula, the daily calorie content is calculated as follows: basal metabolism = 370 + 21.6 × x (body weight minus fat).
According to the Ketch-McArdle formula, a 22-year-old guy weighing 70 kg should consume 2000 kcal / day.
It is important to remember that energy is also spent on consumption and metabolic processes. For the properties of some products (celery, ginger, fresh cabbage) “take away” more energy from the body than give, they are called products with negative calorie. And the whole process of a person's energy expenditure on the digestion of food is called the specific dynamic action of food (abbreviated SDA). The average figure for DDS is 10% of the basic metabolic rate.
Daily calorie intake for a person
Every hour we spend 1 calorie on the "maintenance" of one kilogram of body weight. Let's say your weight is 60 kg. If we multiply this figure by 24 (based on the number of hours in a day), we get 1440. However, this calculation is not correct without taking into account the level of mental and physical activity, stress, etc.
For men
For the stronger sex, the question of the norm of the daily diet is certainly important. And it's not just about trying to keep fit. Being healthy is always fashionable. And given that the rhythm of life is sometimes “rich” in stress, modern man became more attentive to the quality and quantity of food eaten.
Tracking your calorie intake is the basis proper nutrition. The difference between women's diets and men's diets is that men have an accelerated metabolic process (metabolism). Therefore, it is easier for them to lose weight than for women. So, the diet for representatives of the strong half of humanity should not be too scarce.
So, if a man wants to maintain physical fitness at an optimal level for him, but at the same time lead a predominantly inactive lifestyle, then you should be guided by this rule:
- if a man is from 18 to 30 years old, then he can consume 2400 kcal per day;
- at the age of 31 to 50 years, the daily norm should be 2200 kcal;
- over 50 years old, 2000 kcal will be enough.
If a man’s day proceeds at a rhythm of medium intensity, then he needs:
- at the age of 18 to 30 years, 2600-2800 kcal should be consumed;
- at the age of 31 to 50 - 2400-2600 kcal;
- from 50 - 2200 - 2400 kcal per day.
- from 18 to 30 years old you need to consume 3000 kcal;
- at the age of 31 to 50 - 2800 - 3000 kcal;
- at the age of more than 50 - 2400 - 2800 kcal per day.
For women
As a rule, the female body needs fewer calories than the male. This is due to the fact that women gain weight faster - as provided by nature in order to protect the female body in order to fully procreate. You should not conflict with nature, but for any girl and woman it is very important to be in shape. In order to maintain a stable weight, they need to focus on factors such as age, activity level, living conditions and individual characteristics.
Physical activity determines the amount of calories allowed to be consumed to maintain weight. If a girl or woman leads a sedentary lifestyle, then she should learn:
- the daily norm for girls from 18 to 25 years old is about 2000;
- at the age of 26 to 50 years - 1800 kcal;
- after 50 years - 1600 kcal.
Women and girls leading a moderately active lifestyle should consume:
- at the age of 18 to 25 - without fear for the figure, you can consume 2200 kcal per day;
- from 26 to 50 - recommended 2000 kcal;
- after 50 years, the norm is 1800 kcal.
Women who lead an active lifestyle need:
- 18-30 years old - 2400 kcal;
- for 31-60 year olds is 2200;
- after 60, 2000 per day is required.
If a woman needs to calculate calories for weight loss, then 500 kcal should be subtracted from these norm indicators and make up her diet depending on the resulting amount. There is a very common belief that effective weight loss calorie intake should be reduced to 1200 per day. However, this is true only if a woman leads an inactive lifestyle. Because it is under this condition that weight loss will be healthy. And a sharp reduction in the calorie content of the diet, complemented by high physical activity, can provoke serious health problems: of cardio-vascular system(symptoms - dizziness, nausea, weakness), disruptions in the menstrual cycle (up to amenorrhea), slow metabolism and weakening of the immune system.
For pregnant
Women expecting babies should remember that losing weight during this period is strictly prohibited. But to abuse high-calorie foods, eating "for two" is also not worth it.
The first factor on which the caloric content of the diet of the expectant mother should depend is the gestational age. With an increase in the duration of pregnancy, calorie content should increase: starting from 2500, and up to 3200 calories per day - in the last stages. This is explained by the fact that the body of the future mother is in the process of hormonal "restructuring", which in itself is energy-consuming. In addition, it is important to feed enough energy and the child - both during pregnancy and after his birth. The daily caloric content of the diet of a nursing mother should be 3500 kcal.
For teenagers
The diet of a teenager should be carefully balanced and have sufficient calories. This is important for several reasons. Firstly, the period of puberty is accompanied by energy-consuming processes for the organisms of boys and girls. In addition, the immunity of young people during this period is subjected to significant tests, so it must be protected through proper nutrition. Secondly, adolescents should avoid any kind of junk food and try to eat regularly, since it is they who are most susceptible to such a disease as gastritis.
Physical activity is also a very important factor in shaping the diet of a teenager. So, if a boy or girl goes in for sports and leads an active lifestyle, then daily calorie content their diet should be 2200 - 2500 kcal - for boys, and 1800 - 2200 - for girls. If a teenager leads an inactive lifestyle, then the daily calorie content of his food should not be more than 2000 calories, since the risk of rapid weight gain during this period increases significantly due to hormonal changes in the young body.
For kids
The calorie content of a child's diet varies depending on the age of the child. So, the calorie intake per day of feeding a child should increase every six months. This is explained by the fact that children's body grows, and in order for it to develop fully, it needs a large amount of energy.
The number of calories your baby needs depends on their age:
- babies 1-2 years old need 1200 kcal;
- from 2 to 3 years - 1400;
- children from 3 to 6 years old should consume 1800-2000;
- a child aged 6 to 10 years needs to consume from 2000 to 2400;
- and at the age of 10-13 years, the norm of calories per day is 2900.
Of great importance is the quality of the calories absorbed by the child. Number of confectionery products, drinks with great content sugar, flour - must be limited, since these categories of products practically do not have useful properties, but they can harm a growing organism (gastritis, allergic diseases, overweight). And fresh fruits, vegetables, cereals, natural dairy products, meat and fish should be the main diet of the child.
The calorie content of the daily children's diet should be adjusted based on the rhythm of the child's life. If the child is very mobile, then he needs more energy. An increased need for calories will be in a child who attends various sections, circles. After the age of 13, the child's diet can be formed in accordance with the calorie content that a teenager needs, since the process of puberty begins during this period.
Carbohydrates, proteins and fats
In addition to how many calories to consume, it is important to keep track of what they are derived from. The quality of food is the main condition for the healthy functioning of the body. The human diet must be properly balanced. And balance is a reasonable ratio of proteins, fats, carbohydrates, as well as essential trace elements in the food consumed. That is, it is wrong to eat 2000 kcal with one cottage cheese, just as it is unreasonable to eat 1300 of sweets. In both cases, the body experiences deprivation and stress at the same time. The likely outcome of the first case is indigestion, heaviness in the stomach. The second is a sharp increase in blood sugar levels and the possibility of “acquiring” an allergic rash.
In order to improve the quality of the diet, which directly affects your health, try to eliminate, or at least reduce the consumption of trans fats (found in large quantities in confectionery), sugar and starchy foods.
Daily rate consumption of proteins, fats and carbohydrates
- proteins (50% - protein of animal origin): 65 - 117 g;
- fats: 70 - 154 g;
- carbohydrates: 257-586 g.
- proteins: 58-87 g;
- fats: 60-102 g;
- carbohydrates: 250 - 450 g.
It is important to include in the diet foods that contain macro (calcium) and microelements (iodine, iron) necessary for a person, as well as vitamins, amino acids and fatty acids.
There is a formula for the ratio of proteins, fats and carbohydrates in the diet: 1 (B): 1 (F): 4 (U). However, such a calculation is approximate, because the amount of substances consumed is also regulated depending on physical activity, mental activity and the properties of the body of a particular person.
Staying fit is easy!
Calorie counting is a useful practice that is forever fixed in the mind. You already know approximately the calorie content of each product and can even offhand estimate the calorie content of the whole holiday table. In addition, you get used to eating the right products and determine the moment of satiety. And when you see fast food, breathtaking numbers appear before your eyes. However, remember that scrupulous calorie counting should not be accompanied by fear and remorse for every bite eaten. Get from food not only energy, but also pleasure. And most importantly - listen carefully to the true needs of your body. He will not "advise" what will harm him.
Don't forget that:
- conduct fasting days, contrary to disagreements, is not harmful, but very useful. So, you do not have to fast once a week - just choose best option unloading. For example, a fasting day on buckwheat porridge (250 grams) and green tea (in any quantity), in which these products are recommended to be consumed in small portions and often, once every 1.5-2 hours;
- it is important to monitor the amount of crude plant food in the diet. Firstly, there is fiber in such food, and secondly, vitamins and microelements are stored in it, which are most often destroyed during heat treatment;
- you can not become an ideologue separate power supply, however, it is useful to practice it, because it forms the habit of more carefully monitoring the quality of nutrition;
- You can eat fast carbohydrates, but you should do it in the morning. And, of course, in moderation. So, you can treat yourself to a small piece of your favorite cake with morning coffee - even if you have a day that is not very saturated with physical activity, you will use up the calories received.
calorie diets
We offer you options balanced menu one day from different caloric content. Depending on your physical activity, you can adjust it by adding or reducing calories. This way of eating is an example of how you can eat all your life while maintaining good physical shape and health.
1300 calorie per day diet
Menu
- First breakfast: two rye bread with 1 tablespoon strawberry jam, 50 g banana, tea / coffee with milk 1.5% fat;
- lunch: buckwheat on water (170 g), 1 apple;
- dinner: chicken bouillon(200 ml), boiled chicken fillet (200 g);
- afternoon snack: cottage cheese 5% fat without sugar (150 g), tea;
- dinner: steamed hake (180 g), salad (200 g Chinese cabbage+ 100 g cucumbers + 50 g carrots + 2 tablespoons olive oil), tomato juice(100 ml).
Review
Julia, 25 years old, interior designer. Weight - 54 kg
“What kind of diets I have not experienced on myself. Now I understand that I tortured myself in vain. When I stopped living with restrictions and “reconciled” with the body, the extra weight went away by itself. 1300 kcal is not enough for me. Such food is only suitable for a person who sits at home and does nothing. And I wander around the city, so it even reached half-conscious states. After all, a scrupulous calculation of what you eat is also a kind of stress. At that time, problems arose in terms of gynecology, so I decided to quit my half-starved existence, although I lost five kilograms in two weeks - from 64 to 59. It's better to be healthy."
1800 calories
Menu
- First breakfast: fruit salad(1 apple, 1 banana, 1 kiwi + 150 ml natural yogurt+ 1 teaspoon of honey), tea / coffee without sugar;
- second breakfast: scrambled eggs (from two eggs and 100 ml of milk);
- lunch: buckwheat porridge on the water (200 g), salad dressed with olive oil (200 g white cabbage+ 100 g cucumbers + 150 g tomatoes + 2 teaspoons olive oil), baked cod (200 g);
- afternoon tea: cottage cheese casserole(200 g cottage cheese 9% fat + 1 tablespoon sour cream 15% fat + 2 tablespoons sugar), green tea;
- dinner: boiled chicken / fish (hake) (200 g), salad (200 g Chinese cabbage + 100 g cucumbers + 1 tablespoon olive oil), tomato juice (150 ml).
Review
Igor, 32 years old, system administrator. Weight change - from 82 kg to 70 kg
“At some point, I felt that sedentary work gave its“ fruits ”in the form of extra pounds. I noticed that it became harder to walk, shortness of breath began to appear. I decided to count calories. At first it was hard - not so much in terms of hunger, but mentally: to be constantly on the alert, to watch every bite - I'm not used to this. But after a week of "privations" I noticed the result - minus 3 kg. Given the low physical activity, I did not experience acute hunger, although the desire to “eat what I had eaten” periodically appeared. Was pleased with the result. I learned to be more careful about what I absorb.
2000 calories
Menu
- First breakfast: tea / coffee with milk 1.5% fat (15 g), milk chocolate(40g);
- second breakfast: oatmeal with milk 2.5% fat (150 g oatmeal+ 100 ml milk) with raisins (2 teaspoons) and nuts (2 tablespoons);
- lunch: soup with meatballs (250 ml), salad (100 g Chinese cabbage + 100 g fresh cucumbers+100 g boiled chicken fillet+ 2 tablespoons of sour cream 15% fat);
- afternoon snack: casserole (100 g champignons + 100 g potatoes + 70 g chicken fillet + 30 g parmesan), biscuit (150 g), orange juice (150 ml);
- dinner: cottage cheese 9% fat (200 g), sweet tea(200 ml).
Doctor's review
Ekaterina Kuzmenko, gastroenterologist, Kyiv
“From the point of view of medicine, such a menu is absolutely balanced. Important point is the size of the portions and the frequency of their intake. No wonder even folk wisdom says that less is better, but more often. This is true for nutrition. When we eat in small portions 4-5 times a day, the stomach does not experience excessive stress, and metabolic processes are constantly in active mode. Thus, no additional effects on metabolism are required. The result - the digestive system is in order, you are in good physical shape and stay young longer. After all, it is known that both malnutrition and overeating adversely affect the state of the body.
3000 calories
Menu
- First breakfast: sweet oatmeal with a banana (100 g of oatmeal + 150 ml of milk 1.5% fat + 50 g of banana + 2 teaspoons of sugar);
- second breakfast: croissant with jam (80 g), milk chocolate (50 g), tea / coffee;
- lunch: pasta with chicken breast (120 g pasta + 100 g chicken breast+ 3 g (1 teaspoon) parmesan), salad (200 g Chinese cabbage + 1 egg+ 2 tablespoons of sour cream 15% fat);
- snack: 1 banana or 1 apple, roasted peanuts(70 g);
- afternoon tea: milk shake(200 ml milk 2.5% fat + 70 g cream ice cream 8% fat), 50 g shortbread cookies, 40 g milk chocolate;
- dinner: baked potatoes (150 g), cod stew(200 g), sweet tea (200 ml), shortbread(100 g).
Review
Dmitry, 17 years old, student, athlete. 63 kg.
“Gaining strength”, as they say, is the right thing, especially before training. I go in for sports, so I eat not only satisfying, but also right. Of course, fast food between couples also happens. Where without it? And before the competition, the coach strongly recommends that we eat according to the regimen. 3000 calorie a day menu for me - great option. The food is healthy, there is also hot for lunch, so that the stomach does not hurt. I can eat more than 3000. All the same, the energy will be spent on the running around associated with the study, as well as during training.
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