For good health and maintenance of life, a person needs a source of energy. You can get it from various products foods that contain useful material- fats, proteins and carbohydrates. The indicators of these components affect the calorie content of food. To calculate how many calories a person needs per day, you need to know the level of activity, that is, energy expenditure.

Fundamentals of Dietetics

Dietetics is the science of proper nutrition. The essence of the energy balance is as follows:

1. The intake of food products into the body should be equal to their consumption.
2. Food should contain carbohydrates, proteins and fats in the prescribed proportion.
3. Be sure to include vitamins and minerals in your daily diet.

If a person receives less natural active substances, he begins to form various diseases(hypertension, obesity, diabetes and others), which leads to a decrease medium duration life.

Balanced diet

To find out how many calories you can eat per day, you need to know the energy expenditure (metabolic rate). The overall metabolism in humans depends on the primary and secondary.

Basal metabolic rate is the number of calories your body uses to perform all of its important functions. How many calories per day a person normally needs depends on the main metabolism and on the following factors:

• growth;
• body constitution;
• the level of hormone production.

Accordingly, the rate of calories per day depends on the listed criteria. For example, in men, chemical processes in the body occur faster than in women. Young people spend more energy than older people. The average daily metabolism in the adult population is 25 kcal per kilogram of body weight.

How much protein should a person eat per day for health? Athletes and active young people should consume 1.5-2.5 grams per 1 kg of body weight per day. A person weighing 80 kg can eat 200 grams of protein daily. People with moderate activity can consume up to 1.5 grams per 1 kg of body weight. If you have a sedentary lifestyle, then it is enough to eat up to 1 gram per 1 kg per day.

Where do calories come from

As mentioned above, food contains carbohydrates, fats, proteins, vitamins, trace elements and water. The last three components do not give energy to the body. The calorie content of food is expressed in the energy value necessary to maintain life in the human body.

The human body uses food to implement a variety of functions, such as the formation of heat, respiration, transport of blood through the cells, for rest and work, sports. If a person consumes more than he expends, then part of the calories is stored as fat, and the person gets fat.

What is spent on

Calories are consumed in the following activities:

1. Warming up the body. To warm up, a person spends fat reserves.
2. Movement process. When a person moves, his muscles contract, so when playing sports or when cleaning the apartment, the body spends energy.

To find out how many calories a person spends per day, you need to know his vigorous activity: he studies, works, a professional athlete, a housewife, etc.

What happens when there is a lack of calories

When calculating the daily norm, any little thing must be taken into account: they put butter in porridge or mayonnaise in a salad. An excess of calorie intake, just like a deficiency, is fraught with consequences for the body. If there are few nutrients in food, the body begins to use energy from muscle tissue, and not from excess fat.

Lack of fats and carbohydrates in the diet can lower the basal metabolic rate. The body, while maintaining a constant supply of sugar to the brain, consumes its own supply of glycogen, which is stored in the liver. Glycogen is gradually removed from muscle tissue, in connection with this, a person begins to lose weight. If the reserves are depleted, the person stops losing weight.

Adipose tissue is not used to feed the brain. During the period of weight loss, the body uses fat deposits as energy, but the decrease in these reserves is much less than the loss of muscle and bone tissue. If a person deprives himself of fatty foods at the time, then weight loss occurs due to bone and muscle tissue. This is fraught for the body, as it threatens with exhaustion.

Daily Value Formula

How many kilocalories does a person need? The norm is determined based on the following data:

• basal metabolism is the cost of life important features organism: respiration, digestion of food, supply of organs with blood, and so on;
• daily expenditure on physical labor.

• OM in women \u003d 6.26 * (height in cm) + 10 * (weight in kg) - 5 * (age in years) - 161;
• OM for men \u003d 6.26 * (height in cm) + 10 * (weight in kg) - 5 * (age in years) + 5, where (OM) is total metabolism.

Norm for women

Young women aged 18-30 spend an average of 2000 kcal. If a woman is actively involved in sports or works a lot, the daily rate increases.

The rate of kilocalories per day for a woman depends on the same parameters as for men:

1. There is no sedentary lifestyle or physical activity - 1300-1500 kcal per day.
2. Small physical activity - 1500-1700 kcal.
3. Moderate activity - 1800-2000 kcal.
4. Strong loads - 2000-2400 kcal.

These are approximate values. How many calories a woman needs to consume per day can be calculated using a formula that takes into account weight, height and index (value physical activity).

Harris-Benedict formula:

447.6 + 9.2 * weight in kg + 3.1 * height in cm - 4.3 * age.

The result obtained must be multiplied by the activity index.

For example: a 26-year-old girl is 163 cm tall and weighs 64 kg. Attends fitness two to three times a week.

447.6 + 9.2 * 64 + 3.1 * 163 - 4.3 * 26 = 1430 kcal.

Multiply by the activity index (1.375) and get the daily rate of 1966 kcal.

Women over 50 require slightly fewer calories as their basal metabolic rate slows down.

A woman during pregnancy and lactation needs more calories. But this does not mean that pregnant women should eat for two, with edema or excessive gain may prescribe a diet. At normal initial weight before pregnancy, women in position should consume from 2500 to 3500 kcal per day.

Norm for men

A man's diet should be high in calories to maintain all functions in the body. Daily rate daily calories for moderately active men is 2500-2800 calories. If there is no motor activity, energy is spent differently.

There is another formula for calculating: (13.4 * weight in kg + 88.37 + 4.8 * height in cm - 5.7 * age) * activity index.

The daily calorie intake per day for a man depends on his activity. The result must be multiplied by the index, which corresponds to the level of physical activity:

• sedentary work or no activity — 1.2;
• little physical labor - 1.4;
• moderate physical activity - 1.55;
• heavy physical work - 1.7;
• hard physical labor + active sports training - 1.9.

Here is an example of calculating the norm of kcal per day for men:

A man with a height of 181 weighs 88 kg, moderate activity. Substituting the values ​​into the formula, it is easy to calculate how many calories a man needs per day: 6.25 * (height in cm) + 10 * (weight in kg) - 5 * (age in years) + 5 \u003d 1781 kcal.

When asked how many calories a man needs to consume per day if he wants to lose weight, the answer is that he should reduce his diet by 20%.

Weight correction

The systematic consumption of calories less than the daily allowance contributes to weight loss and weight correction, especially if you combine a diet with sports activities. The daily rate of calorie intake for a woman with weight loss is 80% of the usual rate per day.

The same indicator is used when you need to calculate the daily calorie intake for men. For harmless weight loss, nutritionists advise reducing the calorie content of food gradually. If the rate of kilocalories per day is 2000, then using 1600 kcal per day, you can achieve a gradual weight loss.

The norm of kilocalories per day for men to maintain weight is 1800 kcal. Lowering this value is not recommended to avoid health problems. The daily calorie intake for weight loss depends on the individual consumption rate of a particular person.

Essential nutrients must be contained in the exact ratio:

• proteins - 30%;
• carbohydrates - 50%;
• fats - 20%.

With classic weight loss, all these components should be present in the diet of any person. The lack of one of these components will nullify all efforts. You need to plan your daily diet taking into account physical activity, and then your body will delight with beauty and grace for a long time!

Video

You will learn a lot more useful about nutrition and calories from the video.

Calorie counting is the most effective method getting rid of excess weight. When used correctly, it can give 100% results. Knowing the individual daily calorie intake, you can adjust the diet and achieve your goals faster.

Parameters affecting the choice of diet

The diet should be based on the characteristics of the body and the required amount of nutrients. To calculate how many calories you need per day, you should consider:

• daily activity level;
• age and gender, since men need to consume more calories than women;
• the presence of training;
• figure parameters, which include height and weight;
• habitual .

Thus, having the necessary calculations on hand and knowing how many calories you need to eat per day, you can adjust your diet and achieve the expected results faster.

Women's and men's daily calorie intake

Fats, proteins, and carbohydrates are three key micronutrients that provide the body with the necessary energy and support biochemical processes.

The female body requires less daily calorie intake than the male body. This is due to the inherent genetic ability to quickly gain weight for full-fledged procreation.

The norm of kcal per day for a woman is on average about 2000 kcal. If it is necessary to lose weight, 500 kcal or 10-20% are taken away from the calorie norm for different age groups of women with different activities and diets.

At the same time, the number of calories per day should be reduced gradually, otherwise a sharp reduction in the intake of substances necessary for the body can provoke malfunctions in the menstrual cycle, weakening, slowing down metabolism or problems with the heart.

In order to determine how many calories a day a man needs, it is necessary to take into account that they have an accelerated metabolism and are prone to rapid weight loss. Therefore, the diet for the representatives of the masculine gender should consist of a diverse set of products.

The average calorie intake per day for a man is 2400 kcal and may fluctuate due to age, intensity of exercise, lifestyle and weight. To lose weight, men, like women, need to consume 10-20% fewer calories than the prescribed norm.

The daily requirement for calories, as well as carbohydrates, proteins, fats for able-bodied women and men is presented in the table:

How many calories do you need to lose weight?

In order for the body to activate defense mechanisms by slowing down the metabolism, it is necessary to understand exactly what calorie deficit is needed for weight loss. Experienced nutritionists advise to calculate how many calories a person needs per day, and then subtract 10-25% from the results.

It is important not to reduce the calorie content of the daily menu below the needs of the basic metabolism, since such a process of losing weight will be accompanied by a loss muscle mass and general discomfort.

You can create a 40% daily calorie deficit for weight loss in a very fast way. But it should be remembered that the safe calorie limit without the supervision of a nutritionist and a doctor is 1800 kcal for men and 1200 kcal for women. Otherwise, a person will not only lose weight, but will reduce immunity and simply deplete his body.

Online calorie calculator

Calorie per day calculator will help you find out:

• how many calories you need to eat per day for the body to function normally;
• how many calories do you need to lose weight;
• how many calories it takes to gain weight.

To calculate calories for weight loss, you must specify your height, weight, gender, age, level of physical activity. You don’t need to do anything else, the online calculator will do everything by itself.

The calculation of daily calorie intake can be made using two different methods: one of the most modern, according to the Mifflin-St. Geor formula, derived in 2005, and according to the older, but popular among nutritionists in our time, the Harris-Benedict formula, known from 1919.

Drying the body

Drying the body is a set of actions, the implementation of which reduces the percentage of adipose tissue in the body, highlights the muscle relief as much as possible, and also burns subcutaneous fat.

Drying the body for girls and men consists in cutting carbohydrates in the diet, eating more water, increased consumption of high-protein foods and sports nutrition.

Starting to get rid of excess weight by counting BJUK, you must initially correctly calculate calories for weight loss. Rather, determine how many calories a day you need to eat so that the weight gradually decreases. In the previous article, all indicators that affect the daily intake were considered, and a simple method for determining this value was given. Today we will look at complex, but also more reliable formulas for calculating calories.

How to count calories to lose weight

Harris-Benedict Formula

This formula for calculating the norm of calories was determined empirically and published in 1919 by famous anthropologists Francis Gano Benedict and James Arthur Harris.

1. BMR = 66 + + - - men
2. BMR = 655 + + - - women

Studies were conducted at the beginning of the last century on a group of active young people, so this method of calculation is not entirely correct to use to determine the daily energy requirement of an average resident of a metropolis. The calculated value obtained using the Harris-Benedict formula exceeds the real need of a modern person in calories. This should be taken into account when calculating the daily calorie intake for women, people with a BMI above normal and those who want to lose a lot of weight.

Over time, this formula has been repeatedly refined and revised. As a result, today there are several other ways to determine the daily calorie intake.

Calorie Calorie Calculation Formula Mifflin - San Jeora

This formula will be younger than the previous one, as it was developed at the end of the last century (in the 90s).

1. Men - BMR = + - + 5
2. Women - BMR = + - -161

To determine the required level of calories, this method of calculation is the most popular today. It is designed taking into account the specifics of nutrition and other realities of our time. However, this formula does not take into account the proportion of fat in the body. Based on this fact, and taking into account other nuances, it can be assumed that the result of the calculation using the Mifflin-San Geor formula is also slightly higher than the body's real calorie needs.

For ease of perception, study a visual example of how to correctly count calories using this formula.

Example

You are a woman. Weight -85 kg, age - 35 years, height - 170 cm. Calculate BMR for these conditions:

BMR = + - -161

Using the above formulas, the basic metabolic rate BMR (Basal metabolic rate) is calculated - the amount of energy needed to carry out life activities (lie down, sit, breathe). However, a healthy person who is not bedridden per day needs a little more calories for a normal existence. In order to calculate the final rate of calorie intake, which should be followed when planning a daily diet, it is necessary to multiply the obtained BMR values ​​​​by the corresponding coefficient of physical activity.

Some people do not adequately evaluate their activity, so it is possible to get not quite correct values ​​as a result of the calculation. When determining the level of your activity, try to objectively look at your life.

• 1.2 - the minimum level of physical activity or its complete absence (sedentary work, lack of sports);
• 1.3-1.4 light activity level (light exercise about 3 times a week, daily morning work-out, hiking);
• 1.5-1.6 average activity (sport up to 5 times a week);
• 1.7-1.8 activity high level(active lifestyle coupled with daily intensive training);
• 1.9-2.0 extremely high activity (sporty lifestyle, hard physical labor, long hard workouts every day).

Example continued: BMR *1.2 = 1578.45*1.2= 1894.14

By multiplying the calculated BMR value by the activity coefficient, you get the boundaries of the caloric content corridor that must be observed when planning your meals. By accurately calculating how many calories you need per day to consume, you can control your weight for a long time and stay healthy without making any extra effort.

Why do we need to know the basic daily calorie intake?

You probably know your goal - to lose weight, maintain or gain weight. In order to adjust our diet to achieve the desired result, we need to know our daily calorie intake:

1. If you want to save weight - stick to the values ​​\u200b\u200bfor the calculation
2. Your goal is to lose weight - reduce the resulting value by 10-20%
3. Gain kilograms - add the same 10-20% of calories.

An example of calculating daily caloric intake for weight loss:

1894.14-1894.14*20% ÷ 1894.14-1894.14*10% = 1515.31 ÷ 1704.72

It is recommended to regularly monitor ongoing changes in weight and conduct a timely recalculation of daily calories. When changing weight by 5 kilograms or more, a revision of the daily norm is mandatory.

Safe weight loss:

Calories required per day: $( ccResult.safeCalories )

Necessary $( ccResult.safeDays ) days

$( -ccResult.safeWeeklyGrams ) in Week, $( -ccResult.safeMonthlyKgs ) kg. per month.

Calorie zigzag:

Extreme weight loss:

Calories required per day: $( ccResult.extremeCalories )

Necessary $( ccResult.extremeDays ) days for weight loss with $( ccData.currentWeight ) kg. up to $( ccData.goalWeight ) kg.

$( -ccResult.extremeWeeklyGrams ) in Week, $( -ccResult.extremeMonthlyKgs ) kg. per month.

Calorie zigzag:

× You can select products by the required number of calories (as well as proteins, fats, carbohydrates and bread units) in our . And you can check if you are overweight or obese in .

Being overweight is a serious cause for concern. This problem is of concern to many people today. The topic of weight loss is discussed with particular interest in the women's circle. People who have excess weight, as a rule, suffer from the presence of complexes, do not know how to value themselves and fully accept their own achievements. They are constantly on a diet, limit themselves to flour and sweets, endlessly make calculations of the calorie content of foods. They themselves set the norms of daily calorie intake and try not to go beyond it. Frames are sometimes so rigid that it is unrealistic to hold them for a long time. Fans of various diets often reach a critical point, which can cause irreparable harm to health. Some especially impressionable natures are afraid to allow themselves an extra piece of their favorite dish and refuse even the required amount of food.

Many set themselves the goal of losing weight, but not everyone achieves the desired goal. To achieve the result, it is important to first correctly calculate the rate of calorie intake per day, and then systematically maintain your diet. With the help of a special calorie calculator, you can calculate the amount of daily intake online. It’s not at all difficult to make a calculation: you just need to enter the appropriate numbers in the indicated fields and wait for a promising weight loss plan to appear.

Five calculation formulas

The site offers weight loss methods that you can choose for your situation. There are five calculation formulas in total: Mifflin - San Geor, Harris - Benedict, Ketch - McArdle, Tom Venuto and the formula of the World Health Organization. All of them are aimed at the realization of one goal - losing weight, systematic weight loss. The difference is that the formulas consider different methods of influencing the body, offer their own options for counting calories per day, week, month. In each case, the user has the opportunity to make their own decision. You can agree or not with the proposed conditions, draw certain conclusions, analyze the data. The so-called calorie zigzag shows the required number of calories that can be consumed per day.

Safe weight loss

When making a calculation, it is important for the user to choose the path in which he will act: fast weight loss or smooth. Safe weight loss means that the daily rate should not be less than 1200 calories per day. This is the most gentle way to keep your body in great shape. Weight loss occurs naturally, the process is not accompanied by the rejection of all sorts of goodies. It’s just that a person begins to consume a little less food and eventually comes to the expected result. Time limits can stretch for months and years(depending on how many kilograms you need to lose), but the effect is usually aimed at the long term.

Most sane people will choose the safe option. Here you do not have to risk your health and spend a lot of energy fighting your own body. The calculation is made in such a way that a person practically does not experience any mental and physical discomfort.

Extreme weight loss

Sometimes you need to lose weight urgently. This happens when some important event or event is planned. In this case, the person has no necessary stock time to wait. It is required to carry out a competent calculation of the daily norm in order to strictly follow the intended goal. Departure from the conditions is unacceptable. The calculation is precisely based on the volitional effort of the individual, on the ability to deny oneself gastronomic pleasures. This option allows you to consume less than 1000 calories per day. The calculation is made individually, depending on the indicators of general activity and the starting position.

I must say that the effect of such weight loss is very short-lived. The mistake of many people is that they are too zealously included in the process. It is impossible to calculate and predict such consequences as poor health, depression.

Why do some people never manage to lose weight?

Most people want quick results at minimum investment efforts. They expect weight loss as early as the morning after taking important decision. But no one can do this. Some begin to torment themselves in vain, demanding immediate and rapid indicators of weight loss. Women sometimes set for themselves initially unattainable standards, and then complain to everyone and everyone about an unfair fate. Someone refuses food for several days in a row, bringing himself to hungry swoons. Such behavior cannot but negatively affect the state of health. It is important to know how to act correctly before you hit the road. Many give up before they even take the first step. That is why they are still where they once planned to start a confident movement forward.

The most important thing is to learn to set a goal and go towards it every day in small steps. No one is able to cover a large period of time at once, to make a leap forward. You don't have to constantly berate yourself for being overweight. Review your diet, but do not take rash steps. To maintain one's own attractiveness means, first of all, to abandon rude, destructive criticism, which exhausts the soul, but does not lead to personal development, does not help a person to work on himself.

Thus, everyone can try to make a calculation according to the proposed scheme. You just need to remember that the process of losing weight is purely individual and everyone proceeds differently.

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Content

There are many myths about weight loss. In pursuit of a beautiful body, girls starve themselves, torture themselves with training. Often all these experiments end in breakdowns and weight gain. To lose weight, you definitely need to eat, but at the same time keep count of KBJU. You can calculate the daily calorie intake for a woman when losing weight using special calculators, applications on smartphones, as a result, you will know how many kilocalories the body needs per day to lose weight.

What are calories

The energy value of the product indicated on the packaging or in the relevant tables is calculated in kilocalories. Calories are units of measurement of the energy value of food, that is, how much energy the human body must expend in order to process food. In 1 kcal - 1000 cal, it is important to remember this when counting calories. Daily caloric intake for weight loss is also measured in kilocalories.

Daily calorie intake

A certain amount of food that a person needs to consume in order to ensure the normal functioning of the body - calorie or calorie intake per day. When we sleep, blink, inhale, exhale, we expend energy. During fasting, the body is depleted. He does not receive a daily dose of energy and begins to "get" it from the reserves. The main reserve (glycemic) is in the liver, if it is not restored in time, then the body begins to take nutrients from the muscles, causing catabolic processes, only after that - from adipose tissue.

Weight can stand for two reasons: either you overeat or undereat. When the body does not receive enough energy, he begins to store it in reserve, in the so-called fat traps, in case of stressful situations, hunger strikes. An excess of kilocalories leads to body fat, increased cholesterol levels and, subsequently, to obesity. Calorie zigzag (uneven intake of kilocalories) disrupts metabolism. Therefore, it is important to stick to the average daily rate.

daily calorie intake for women

Nutritionists recommend a daily calorie intake for women in the amount of 2100-3000 kcal, this is enough to cover the main energy consumption for metabolism. To adjust the weight, it is necessary to slightly reduce / increase this indicator. Often people deliberately underestimate the caloric content of the diet to a minimum, naively thinking that this way you can lose weight faster.

calories for weight loss

You can often find diets for a minimum of 1500 kcal on the Internet and related literature on nutrition, but this amount is not enough. To comfortably lose weight, you need to reduce the number of calories for weight loss by about 10% (create a deficit of 100-200 kilocalories). The daily calorie intake for weight loss of each woman is individual.

Calorie calculation for weight loss

There are counter programs on smartphones, special online calculators. With their help, you can calculate the rate of calories per day. Also, calorie can be calculated manually using the formulas that these services use, for example, using the Mifflin-St. Geor or Harris-Benedict formula. They take into account the parameters of a person: weight, height, age, activity level, which are multiplied by the appropriate coefficients. In addition to calories, you need to maintain a balance of nutrients: proteins, fats, carbohydrates. The ratio of BJU for weight loss is 40% / 20% / 40%.

It is important to eat right. The diet should consist of high quality healthy foods. It is advisable to limit the consumption of sweets, especially store-bought ones. To satisfy this need, you can eat some dried fruits, berries or honey, but strictly limit the amount. Eat more fresh vegetables and fruits. Sufficient water intake (40 ml per 1 kg of weight) will speed up metabolic processes and will contribute to the rapid removal of fat cells.

The daily calorie intake for weight loss is calculated in the application in a few seconds, it is also not difficult to calculate the BJU. After determining the norm at the initial stage, you need to clearly control food intake, fix it in programs or manually. By following this regimen, you can lose 2 kg in a week. Should be increased physical activity to achieve maximum effect. In the future, you will be able to determine the approximate calorie content and weight of dishes by eye.

The formula for calculating calories for weight loss

The amount of energy required to ensure the normal functioning of the human body is called the basal metabolic rate (BMR). Every day, 70% of all food consumed goes to ROB, 10% to digest food, 20% to other activities. The formula for calculating calories per day Mifflin-San Geor for women:

GRL = (10 × weight (kg)) + (6.25 × height (cm)) - (5 × age (years)) - 161.

The formula for calculating calories for weight loss for women Harris-Benedict (tolerance ± 200 kcal):

GLD = 447.593 + (9.247 × weight (kg)) + (3.098 × height (cm)) – (4.330 × age (years)).

Calorie table for weight loss

Presented in the table are calories per day for women. Range - minimum-maximum kilocalories. The daily calorie intake for women for weight loss, depending on the age category and lifestyle:

	Lifestyle
	Sedentary, sedentary	Light activity (training every 2-3 days)	Average activity (workouts every other day)	High activity (daily workouts)
Teenager
Adult

Video: how to calculate calories for weight loss

Attention! The information provided in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment, based on the individual characteristics of a particular patient.

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