Good day, my dear readers! Today we will talk about a topic that worries each of us. After all, we all want to have a beautiful and fit body. And extra pounds often become our worst enemies. But there is always a way out. Right now, I will share with you some useful information on how to calculate calories and how many calories you need to consume in order to lose weight. And today you can start a successful fight against your excess weight.
I reviewed a lot of literature, talked with many specialists, and even participated in video training in order to find the most optimal way to lose weight. And I found him.
From literature I would like to draw your attention to one very interesting book. Bestseller by Allen Carr “ Start losing weight now. The easy way to lose weight - now even easier and more effective". This is an improved version of the well-known and effective method of losing weight by Allen Carr. You can buy it with an audio disc of the hypnotherapy course either in any bookstore, or you can order it online.
In order to find out how many calories you need to consume in order to lose weight, you must:
- know the daily calorie intake. I have already described one of the most accurate and effective formulas in the article earlier. Or use an online calculator to calculate your calorie intake;
- determine the daily calorie deficit for weight loss, i.e. how many calories you need to eat less to lose weight.
In order to lose 1 kg of fat, you need to underuse (or spend) 7700 kcal. Those. by reducing the consumption by 7700 kcal, you can lose 1 kg per day - this is the "Grail of weight loss" 😀 In fact, this is impossible, because at my daily rate of 2000 kcal, I cannot eat “minus” 5700 kcal.
Knowing the daily allowance, we can determine how many calories should be consumed per day in order to effectively lose weight. How to calculate calories for weight loss? Easy!
To do this, subtract from the resulting result of the daily calorie intake:
- 15% for gradual weight loss (and this is the safest daily calorie intake for weight loss);
- 20-25% if you want to lose weight at an average rate (for example, you need to lose weight by DR smear, and it will be in 1-2 months);
- in the most "Emergency" mode of weight loss, subtract 30-40% of the daily value.
Minimum rate per day
Just keep in mind that with all this, your daily consumption should not be less: (weight ÷ 0.45) x 8.
For example, I weigh 54 kg and want to lose weight. The daily requirement is 2000 kcal. I, like an ordinary girl, want everything at once. Therefore, we will choose the "emergency" mode of weight loss, in which 40% or more is subtracted from the daily rate. In this case, I should remember about the formula: (54kg ÷ 0.45) * 8 \u003d 960 kcal. That is, 960 kcal is the bottom line, crossing which you can quickly earn a variety of diseases.
Doctors say the best and safest way to lose weight is to lose weight slowly. It is proven that in such conditions you do not put your health at risk
Maintaining a calorie deficit is possible in many different ways. Some choose sports that burn more than they consume. Even at home, you can burn 1000 calories a day. Others are addicted to a variety of diets, exclude harmful carbohydrates from the menu and include low-calorie meals in their menu. Very good results are achieved with protein diets, especially Maggi and Dukan.
It all depends on you. Even if you don't have the opportunity to play sports and train hard. Or you simply do not want and do not like physical education, then with the correct calculation, you will still be able to lose weight.
Calculation examples
Since gradual and slow weight loss is the safest for our health. I propose to calculate how much you can lose weight in a week just for this option.
My daily consumption rate is 2000 kcal. I i want to lose weight gradually by reducing food intake by 15%.
Then the daily calorie deficit will be: 2000 kcal x 0.15 \u003d 300 kcal.
And I will need to consume: 2000 kcal - 300 kcal \u003d 1700 kcal.
For a week, I underutilize: 300 kcal x 7 \u003d 2100 kcal.
As we remember, 1 kg of fat is equal to 7700 calories spent or underutilized.
Then i'll lose weight in a week for: (2100 kcal / 7700 kcal) x 1 kg \u003d 0.27 kg
Now let's take another example - I want lose weight by 3 kg in 30 days... The daily consumption rate is the same - 2000 kcal.
In order to lose 3 kg of fat, I need to underuse: 7700 kcal x 3 kg \u003d 23100 kcal.
Those. i need to consume daily: 2000 kcal - 770 kcal \u003d 1230 kcal.
By the way, but if I want to lose the same 3 kilos in 15 days, then the calorie deficit will be as much as 1540 kcal. And my daily intake will be only 460 kcal, which is well below the safe threshold for me of 960 kcal.
So do not overdo it with reducing the calories in your diet. The plus of slow weight loss is that such small changes in nutrition will not significantly affect your body's usual metabolism.
It's that simple.
And to make it even easier - I have a convenient one for you diet calorie calculator for weight loss .
And remember that in ready-made meals, calories are considered a little different. How to do it correctly,.
How to get the best results
- Substitute low-calorie foods (for example, replace whole milk with low-fat milk).
- Measure portion sizes on a kitchen scale. If you count every calorie, then success is just around the corner!
- Eat small meals 5-6 times a day. It is very convenient to take with you for a snack slimming cocktail or a protein shake.
- Drink water before every meal. This will help you lose weight faster.
- Eat at the table in silence. According to research, chewing in front of the TV eats 288 more calories. And that's just for one meal!
- The last meal should be no later than 3-4 hours before bedtime. What can you eat,.
Have you figured out how to calculate the number of calories for weight loss? How do you deal with extra pounds, friends? Write in the comments, I am always interested in your practical recommendations. Share my article with your friends on social networks and subscribe to my updates.
Until next time. Bye Bye.
In fact, everyone understands that this concept is rather ambiguous and depends on many factors, such as weight, height, age, degree of activity. For each person, this rate can be calculated.
Minimum daily calorie requirement
There are several formulas for accurate calculation. The first one is presented for women:
- weight in kilograms should be multiplied by 10;
- height in centimeters multiplied by 6.25;
- age multiply by 5;
- then add the second to the first number, then subtract the third and minus 161.
For example, for a woman aged 25 years, weighing 70 kg and height 170 cm, the calculations will look like this:
70*10+170*6,25-5*25-161=700+1062,5-125-161=1476,5.
This is the minimum calories a woman should consume per day. That is, this energy is spent on metabolic processes in the body, which means that the daily rate should not be lower than this figure for the healthy functioning of the body.
For men, the calculations, with the exception that in the end it is necessary not to subtract 161, but add 5. For example, for a man aged 35 years, weighing 110 kg and 180 cm tall, the calculations will look like this:
110*10+180*6,25-5*35+5=1100+1125-175+5=2055.
Accordingly, each of us can calculate at home how much energy is spent on serving his body, even if the person is at rest. These calculations provide an answer to the question of how many calories a person should consume per day. The daily norm is the metabolism, which is calculated according to the formula presented above, and the level of physical activity, and each has its own.
depending on lifestyle
Now it is necessary to determine how much energy a person spends on metabolism and his physical activity. This will help to roughly calculate how many calories a person should consume per day to maintain their weight at the same level.
So, the previous calculations should be multiplied by the coefficient:
- 1,2 - for;
- 1,375 - for those whose activities are not active, but there is sport up to 3 times a week;
- 1.55 - with average activity, for example, playing sports 5 times a week and office work;
- 1,725 \u200b\u200b- for athletes and those whose work is related to physical activity;
- 1.9 - with heavy physical daily work.
Thus, the basal metabolic rate should be multiplied by the coefficient that most accurately characterizes the current lifestyle. The resulting number of kilocalories is necessary to maintain weight.
Another way to calculate
There are several other methods to calculate how many calories a person should consume per day to maintain weight. For example, on average, each person spends approximately 1 kcal per kilogram of their weight every hour. Accordingly, to calculate the daily minimum, the weight should be multiplied by 24.
For example, a woman weighing 70 kg should consume about 1680 kcal. But the degree of physical exertion is not taken into account here, so the first method is more accurate and objective.
Keeping a diary
But there is the surest way to determine how many calories a person should consume per day individually. This can be done through observation, that is, a food diary should be kept for several days.
For example, within 10 days, you need to record all the foods consumed, their calorie content and volume. This is provided that the weight is in place. After the scheduled time has elapsed, you need to calculate on average how many calories a person should consume per day. The calculation according to this scheme can be considered as accurate as possible, because the body is individual, and the metabolic rate is different for everyone.
How many calories do you need to lose weight
Since the problem of excess weight is acute today, you should pay attention to this issue. Indeed, how many calories should a person consume per day to lose weight? If you know for sure your basic metabolism, that is, the amount of energy that is currently supplied with food and contributes to maintaining weight.
Nutritionists do not recommend drastically reducing the calorie content of the daily diet, by a maximum of 10%. If you do not adhere to this rule, then you can cause serious damage to health, health worsens. That is, the body goes into an energy-saving mode, the metabolism slows down, and as a result, this can lead to weight gain.
The question of losing weight should be approached reasonably. It is easier to do this for those who lead to determine how many calories a person should consume per day. Here you can clearly see what can be easily excluded from the diet or replaced with lower-calorie foods.
How to properly distribute calories
First you need to understand that energy is provided by three main elements - proteins, fats and carbohydrates. It is absolutely impossible to refuse any of them, because each element plays an important role in the functioning of the human body, healthy weight loss is impossible without them.
For example, fats are not only a source of energy, but are also needed to transport nutrients to cells in the body. Protein is a building material; without it, the formation of muscle tissue and weight loss, respectively, are impossible. Carbohydrates are converted into energy, which is necessary for normal human performance.
The daily diet should contain proteins, fats and carbohydrates in the following percentage ratio 20/50/30. But here it is important to know exactly what nutrients we need on a daily basis, because some foods will have to be eliminated completely in order to lose weight.
Healthy and unhealthy calories
The most important thing is not only how many calories a person should consume per day to lose weight, but where they come from. These are “bad” and “good” calories. This is, of course, a figurative definition, in fact, you need to correctly understand which products contain energy, which is consumed immediately, and which are stored in reserve.
For example, carbohydrates are simple and complex. Simple carbohydrates are sugar and all foods that contain it, including fruits. They are not satiating, but essential for brain function, in reasonable amounts. That is, people engaged in intellectual activity should eat simple carbohydrates in their natural form - honey, fruits. Complex carbohydrates are vegetables and cereals, they saturate for a long time and bring maximum benefit, therefore it is recommended to eat them daily.
The same applies to fats, the most useful of them are vegetable, and animals do not provide any benefit to the body. Therefore, the diet must necessarily contain vegetable oils, they are found in nuts, seeds, avocados.
What calories should be consumed for health and a beautiful figure
Now the key point is how many calories a person should consume per day for weight loss and where they should be drawn from. After all, you can, for example, eat 1500 kcal with vegetables, fruits and cereals and at the same time feel great and lose weight, or eat less calorie fast food, baked goods and other unhealthy foods and at the same time gain weight and increase the body fat.
The moral is that it is important not only to correctly calculate the calorie content of the diet, but also to remove unnecessary, useless products from it. This can be done only if you can clearly see everything that has been eaten recently. Many people complain that they eat very little and do not lose weight. Refusal to eat is not a way out, you need to eat so much so as not to experience but not overeat.
How to lose weight without sacrifice
So, if you determine as accurately as possible how many calories a person should consume per day, then you can easily draw up a healthy eating program for yourself. It will not be difficult to find the calorie content of each product, or this information can be found on the packaging. You do not need to go on diets and limit yourself in nutrition, it is enough to switch to healthy and healthy foods: vegetables, fruits, low-fat dairy products, meat and fish, seafood.
Now we can conclude how many calories a person should consume per day. The daily rate for everyone is individual, it is enough to determine it yourself, after which you can adjust your menu. And at the same time, there is no need to contact a specialist, unless, of course, the cause of excess weight is associated with improper diet. But you should not sharply and greatly reduce the calorie intake, the process of losing weight is long and should not exceed 1.5 - 2 kg per week.
Let's explain how we counted how many calories does a person need per day... For some reason, there is a strong opinion that for an ordinary woman the norm is 2000-2500 kcal per day, for a man even more. Well, if a woman is short, or, on the contrary, is very tall - do they really need the same amount of calories to maintain vital activity? Let's count.
At the moment, one of the most accurate formulas is considered the Muffin-Geor formula, developed in 1990 (the Harris-Benedict formula is still widespread - but it has been proven that it is less accurate)
For women: GS \u003d 10 * weight (kg) + 6.25 * height (cm) - 5 * age - 161
For men: GS \u003d 10 * weight (kg) + 6.25 * height (cm) - 5 * age + 5
2. To obtain the total calorie expenditure per dayit is necessary to multiply the basic exchange by the following factors:
- Sedentary lifestyle: GS x 1.2
- Low activity (sports 1-3 days per week): OO x 1.375
- Average activity (sports 3-5 days a week): OO x 1.55
- High activity (sports 6-7 days a week): OO x 1.725
- Very high activity (very active sports every day, high physical activity at work, training twice a day): OO x 1.9
We consider a woman height 160cm, weight 70kg, age 30 years old, office worker.
RO \u003d 10 * 70kg + 6.25 * 160 - 5 * 30 - 161 \u003d 1389 kcal
Calorie consumption: OO * 1.2 \u003d 1389 * 1.2 \u003d 1667 kcal.
It turns out that in order not to put on weight, a 30-year-old woman engaged in office work, 160 cm tall, weighing 70 kg, needs to consume no more than 1667 kcal daily, and not the mythical 2000 kcal. Moreover, with age and weight loss, calorie consumption still falls (see the formula).
Let's calculate how many calories you need per day to lose weight
Now you can determine how many calories you need to lose weight. Purely theoretically - you need to get fewer calories than the total consumption per day calculated using the formula. How much less?
To safely lose weight, experts advise reducing the daily calorie intake by 20%, i.e. daily calorie content multiplied by 0.8. You can, of course, also reduce the calorie content (and many people who count calories do this), losing weight will be faster, but it is important to find a balance between speed (and when you see the result right away, then strength appears) and the safety of losing weight (without slowing down metabolism, which can happen if the calorie is reduced too much).
For very fast weight loss, a deficit of 40% is created. That is, for our example, 0.6 * 1667 \u003d 1000 kcal.
But remember: The safe limit of calories without a doctor's supervision is 1200 kcal (for women) and 1800 kcal (for men).
For our woman - 0.8 * 1667 kcal \u003d 1334 kcal is necessary for safe and comfortable weight loss
Why do you need a calorie zigzag (or roller coaster)?
This uneven calorie intake throughout the week prevents your metabolism from decreasing. The zigzag method is also used to overcome the plateau effect. In addition, there are high-calorie days (for example, Saturday). It is convenient to think of such days for various events: holidays, picnics, barbecue and so on.
Exceeding the daily calorie requirement causes the extra pounds to be deposited in places where they are completely inappropriate. Almost any diet means cutting back on food intake.
At first glance, calorie counting may seem complicated and confusing, but nevertheless, if you adhere to the calorie calculation of foods, it will allow you to lose weight and significantly lose weight.
Many people are skeptical about calorie counting, but leading nutritionists around the world recommend this method. Only a scrupulous calculation will allow you to lose weight naturally.
Without suffering from severe dietary restrictions, and without giving up your favorite foods. Low-calorie diets, on the other hand, can lead to impaired health and eating behavior.
The first step is to calculate the daily rate for basal metabolism. In other words, how much energy the body spends while at rest. For breathing, food processing, sleep. Based on this figure, you need to draw up a scheme: if you want to gain, you consume more, if you want to lose weight, you consume less.
Initial data:height, age and level of physical activity.
How many calories do you need per day to lose weight?
LET'S CONSIDER AN EXAMPLE:
To lose weight a woman in 30 years needs to consume about 1700 kcal per day. Namely:
655 + (GROWTH x 6.25) + (WEIGHT x 10) - (AGE 30 x 5).The resulting number is the base rate.
Now you should consider the level of activity.Each level has its own coefficient:
- sedentary lifestyle - 1.2;
- light loads - 1.38;
- moderate training - 1.55;
- exhausting loads almost daily - 1.73.
The base flow rate must be multiplied by the desired factor and the resulting number will be the "starting" point.
Wanting to lose weight, you need either reduce the consumption of Kcal, or increase costs - more physical activity.
Manto lose weight you need consume about 2000 calories per day (provided that a man is about 180 cm tall, weighs 90 kg, is 30 years old and has little physical activity).
If you consume 1000 kcal per day, you can lose up to 8-9 kg per month, but when choosing such a diet, you need to mentally prepare yourself for the fact that you will have to very carefully calculate everything that you consume.
Eat more often:three main meals and three snacks. Be sure to take into account the peculiarities of the lifestyle (work, travel, general employment).
How many calories do you need to burn per day to lose weight?
If you want to lose weight, you need to consider one nuance: to burn a kilogram of fat, it is necessary provide a deficit of 7700 kcal... The situation is similar with weight gain.
That is, if the excess weight is 10 kg or more, you can roughly calculate what kind of deficit you need to create in order to get rid of kilograms efficiently and for a long time.
Having decided with basic consumption, the next step is to calculate how many calories you need to consume per day to lose weight.
For this the calorie table of basic food products is useful:
In order for a woman to lose extra pounds in a quick time, she needs to adhere to an individual daily rate (baseline consumption). For example, 1200 Kcal per day. Knowing this figure, you select a daily diet based on this amount. The table of calorie content of foods will help you create a menu for the day / week.
It is optimal to divide the entire daily diet into 4-5 meals. There is every 2-3 hours. This will relieve hunger and make it easier to stick to the diet for the first few days. It's best to keep a diaryto follow the diagram clearly.
We distribute the daily calorie intake:
- If you take a day for 100% , then it is better to allocate 25% of all Kcal for breakfast.
- For lunch and dinner - 10% each.
- For lunch - 30%.
- For an afternoon snack - 25%.
Do not forget to make a menu for the next 3-4 days, so it will be easier to keep track of the fullness of the refrigerator.
For the diet to have the expected effect, you need to know how to count calories correctly in order to lose weight.
Your age
Floor
Male
Female
Your physical activity
Calorie calculator allows you to find out the daily value... It determines the amount of calories the body needs to get during the day (depending on age category, weight, height and degree of physical activity.
The calculator also provides information on the number of calories needed to lose weight.
If you don’t have time to do calorie counting, but losing weight requires immediate action, there are other options.
- reduce the content of vegetable fats in the diet, especially of animal origin;
- reduce and completely remove simple carbohydrates from the diet;
- eat more dietary fiber (fresh vegetables, fruits, cereals, bran bread);
- eat fractionally;
- reduce portions;
- include protein shakes in the diet;
- increase physical activity;
- reduce the amount of stress.
According to nutritionists, the 1200 calorie diet is effective and safe, unlike many low-calorie diets, where the lower bar drops below 1000 kcal.
When choosing such a diet, you need to consider the ratio of proteins, fats and carbohydrates - 15%, 30% and 55% respectively.
- You need to give preference to complex carbohydrates.
- Eat foods rich in vegetable fats (only 3% of animals).
But this diet is not for everyone. It is contraindicated in children and pregnant women. For people with an intense lifestyle, 1200 calories will also not be enough.
Sample menu for 3 days for weight loss:
1 day
- Breakfast: oatmeal in water and 1 egg;
- Snack: 1 banana;
- Lunch: vegetable soup, boiled buckwheat and one steamed cutlet;
- Afternoon snack: kefir 0%;
- Dinner: salad of raw vegetables (1 liter of olive oil).
2 day
- Breakfast: a slice of hard cheese and an omelet of 2 eggs (steamed);
- Snack: 1 curd (1-2%);
- Lunch: vegetables and lean fish (steamed);
- Afternoon snack: 2 baked apples;
- Dinner: 150 g of low-fat cottage cheese.
Day 3
- Breakfast: yogurt with cereals and dried fruits;
- Snack: 1 hard cheese toaster;
- Lunch: vegetable cabbage soup, boiled rice and 120 g of boiled brisket;
- Afternoon snack: kefir 1%;
- Dinner: fresh vegetable salad.
A 1200 calorie diet should be 5-10 days long, otherwise losing weight can harm the body.
Losing weight is not a mythical process, it is the physics of the body and the processes taking place in it. The laws of physics are unchanged - you spend more calories than you eat - you lose weight, you spend less than you eat - you get fat, but if you are in balance between spent and consumed calories, then you keep the weight in a constant corridor.
If it is physics, then it should be subjected to simple and straightforward calculations. Indeed, a calorie is a unit that can be calculated. There are, of course, theories and studies that not all calories are the same, some are absorbed by the body, some are not, but we will simplify all processes to full digestibility. That is, they ate 200 grams of apples with a calorie content of 35 kcal per 100 grams, and assimilated all these 70 kcal.
Let's see how many calories you need to consume and spend in order to lose 10 kg in a month.
Let's start with energy costs. The basic metabolism of all people is different, but on average, for a more or less active person of average height and average weight, the sources voiced the figure of 2300 kcal. Although in modern reality this is a lot, but so be it - we are optimists.
1 kg of fat contains from 7,000 to 9,000 kcal. Why such a spread - I do not know. Different sources have different numbers, apparently the fat is also different for everyone. Let's continue to be optimists and take note of the figure of 7,000 kcal. It turns out that in order to burn 10 kg of fat, you need to spend 70,000 kcal.
So that there are no consequences for the body, at least 1200 kcal must be consumed per day. It is also the minimum calorie content for the average human body, as voiced in sources on healthy and harmonious nutrition.
70,000 kcal: 31 days \u003d 2,258 kcal.
How can you create such a deficit with the current figures, when you need to eat at least 1,200 kcal, and the body spends only 2,300 kcal per day for its needs? You will notice that these numbers are almost the same. That is, if there is nothing at all, then the body will spend just these 70,000 kcal in a month. But with complete starvation, it will not be so simple, the body will go into self-preservation mode and the basic energy exchange will decrease several times, so it will not spend 70,000 kcal per month anyway.
But back to our situation. Since we cannot eat less than 1200 kcal, it means that we just need to spend more kcal:
1,200 kcal + 2,258 kcal \u003d 3,458 kcal
It turns out that in order to lose weight by 10 kg per month, you need to spend 3,458 kcal daily. Is it a lot or a little?
If the basic energy metabolism of the body is 2300 kcal, then it is necessary to increase the daily energy consumption by 1,158 kcal, in order to eventually get 3,458 calories spent. Aerobics, for example, burns 360 kcal per hour. That's almost three hours of aerobics daily. But you, of course, understand that if you can do three hours of aerobics, then you are clearly doing something wrong. With a good energy efficiency load of 360 kcal per hour, you should fall after the first hour.
And so it is everywhere, in all types of energy consumption. Strength exercises - energy consumption of 500 kcal per hour. But then again, the fact that you spent two and a half hours in the gym does not mean that you spent 1,158 kcal. For strength training, the rule is the same - if after an hour of training you can lift anything else, then you were doing bullshit, not training.
That is, you understand what kind of physical activity should be in order to create such a calorie deficit. And keep in mind that this is all with a fairly low-calorie restricted diet. That is, they ate a chicken breast in 120 grams and forward two hours to figure it out with a barbell until you drop. This is unrealistic for the unprepared average person.
So why do they write that they say I lost weight or lost 10 kg in a month. Are they lying? No. There are just a few tricks. We will not take into account professional athletes who just drain the water before the competition, but take ordinary people who are losing weight. This is especially easy for men.
So how do they do it? It's simple - most likely the person initially had a lot of weight, and before that he really abused salty and flavored food, as well as sugar and fast food. After a person switched to a low-calorie unsalted diet, there was just a powerful one-time drain of water, since sugar and salt hold water, and the intestines were also freed from the various masses contained in it. For people who have not followed a diet and with a large initial body weight, these are quite impressive figures - maybe 5 kg or more. And women only under the influence of hormones can gain 2-5 kg, without doing anything for this. And as they can dial, they can also fold. The kilograms remaining after draining the water and emptying the intestines are exactly the desired coveted fat deposits. Of 10 kg, they can literally be 3 kg, and the rest will be water, muscles and intestinal masses. In this situation, such rapid weight loss is already becoming real, but it is one-time and only in the first month.
Have you lost 10 kg in a month? Tell us!
As a trainer, I can say that counting calories is the most effective method of losing weight, which, if properly followed, will give you 100% results.
Today I will tell you how many calories you need per day to lose weight, which formula for calculating the daily calorie intake is the most accurate. And how to make the right menu in order to stick to a low-calorie diet, continue to eat a variety of foods and even indulge in sweets.
The number of calories you need to consume in order to lose weight depends on your parameters and lifestyle. This means that in order to lose weight, you need to be a little undernourished in calories, relative to your own daily value. For example: spend 1800 kcal during the day, and consume only 1500 kcal with food.
It is not by chance that I have reduced the amount by this figure. Professional nutritionists today agree that for comfortable, healthy and long-term weight loss, you need to follow a diet that cuts your daily calorie intake by 10-20%.
Let's say a person spends 2000 kcal per day, therefore, in order to lose weight, he needs to eat 10-20% less, that is, 1600-1800 kcal.
Therefore, the procedure is as follows:
- Calculate your daily calorie intake
- Subtract 10-20%
- Do not exceed the received number
- Lose weight
How to calculate calories for the day
One of the most popular over the years has been the Harris-Benedict formula. Since its creation, it has undergone several revisions, because progress, changes in the living and working conditions of people have greatly influenced energy costs. We will use the 1984 version of the Harris-Benedict formula.
For women:
447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age)
For men
88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age)
With this formula, you will get your base metabolism, that is, the number of kilocalories your body needs for a day spent on the couch at rest. To this number you need to add the energy that you spend on household chores, work and training. This is done using the activity coefficient:
low, sedentary (1.2)
medium activity, 1-3 workouts (1.375)
high, 3-4 workouts per week (1.55)
very high, hard work or 5-7 workouts (1.7)
the level of professional athletes and miners (1.9)
base metabolism × activity rate \u003d your daily calorie intake
The norm is the amount of calories that you can consume in order not to gain weight.
From the norm, you need to subtract 10-20% and find out how many calories you need to eat on a diet in order to lose weight.
Let's say we have a woman named Ekaterina, weight 71 kg, height 170 cm, age 45 - an office worker without training, therefore, we take a coefficient of 1.2 - low activity.
447.593 + (9.247 × 71 kg) + (3.098 × 170 cm) - (4.330 × 45) \u003d base metabolism, multiply it by activity 1.2 and subtract 20% \u003d 1380 kcal
The received 1380 kcal is the number of calories within which this woman needs to keep in order to lose weight.
If, while following a diet of 1380 kcal, weight does not decrease, then the number may have been chosen incorrectly, but this is rather an exception.
Most often, the lack of progress is due to the fact that losing weight biasedly assess the coefficient of their activity, or violate the diet, do not know how to count calories correctly, or write down not everything that was eaten in the weight loss diary (curd is counted, but gingerbread is not counted).
Let's go back to our woman. To lose weight, she needs 1380 kcal. The menu for the day might look like this.
⦁ Oatmeal 50g - 185 kcal
⦁ Coffee with milk, 1 tsp. sugar - 40 kcal
⦁ Black tea without sugar - 2 kcal
⦁ Cottage cheese (5%) 100 gr - 120 kcal
⦁ Vegetable salad with oil - 130 kcal
⦁ Buckwheat with chicken breast - 300 kcal
⦁ Tea with sugar 30 kcal
⦁ Cheesecake 1 slice - 260 kcal
Snack:
⦁ Medium apple 1 pc - 70 kcal
⦁ Vegetable salad without oil - 50 kcal
⦁ Rye bread 2 pieces - 37 kcal
⦁ Tea without sugar - 2 kcal
Daily calorie intake for a woman with a child
Let's try to calculate how many kcal should be consumed by a woman by name, say, Nadia. She is a young mother, does not work, she dances 3-4 times a week, and at home she is busy with household chores, cooking, cleaning, etc. That is, household activities that consume a lot of calories. Nadia often walks with her child, makes purchases and generally does not sit still. Weight - 60 kg, height - 168, age - 29 years. Activity coefficient 1.55 - high
We calculate the calorie deficit for a woman Nadia using a formula or calculator: 1733 kcal
Please note that Nadia is 10 kg less than Katya, but there are more calories for weight loss. Why? Because the woman Nadia goes to dances, walks, fussing around the house and spends more energy. That is, the more a person moves, and the more actively he leads his life, the more kilocalories he needs to eat per day, even on a diet.
The calorie deficit menu for a woman with a child is as follows:
⦁ Fried eggs with vegetables in oil - 200 kcal
⦁ Rye bread 1 cous - 55 kcal
⦁ Banana - 101 kcal
⦁ Half Snickers (regular) - 124 kcal
⦁ A mug of coffee without cream and sugar - 8 kcal
⦁ Medium apple 1 pc - 70 kcal
⦁ Ukha in Finnish - 300 kcal
⦁ Caesar salad 75g - 182 kcal
⦁ Half Snickers (regular) - 124 kcal
⦁ Green tea - 0 kcal
⦁ Yogurt - 134 kcal
Dinner:
⦁ Squid salad - 250 kcal
⦁ Chocolate waffles 35g - 184 kcal
⦁ Green tea - 0 kcal
As you can see, the day is quite busy in terms of food, there are even sweets. Most of the calories come from lunch, but this is not necessary - the distribution of calories and food choices can be anything. However, eating 234 kcal sneakers for 1 piece, you will not be able to get rid of the feeling of hunger and will simply break loose.
And with a competent diet, you will always be full, even on the deficient 1733 kcal. That is why, for weight loss, it is advised to choose low-calorie foods - salads, cottage cheese, soups, fish. So that, with a low calorie intake, you have a feeling of satiety. A diet meal is simply a way to make your diet comfortable and keep you healthy when you are in a calorie deficit.
Stress, mental activity, there was nowhere to park the car, I had to go long and far, and so on. The resulting number of kcal is only a rough guideline. However, this is the first and very important step towards losing weight. You should start with this number, and then observe how your body behaves.
Many people believe that the greater the calorie deficiency, the faster weight loss is - this is not entirely true. You will indeed lose weight faster, but it will be muscle tissue, not fat mass.
Losing weight with muscles - you will lose proportions, and everything will sag. The rate of fat loss is fixed, so deficiency should be kept to a minimum.
“In fact, in order to lose weight, you do not need to reduce your daily calorie intake to less than 1300-1500 kcal per day,” says Anastasia Pavlovna Pirogova, weight correction specialist at the MEDI on Nevsky clinic of family medicine.
1500 calories a day is not enough for excess weight to start to go away; considering, of course, that you are working, doing intellectual work and going to the gym. "
This figure fits three full meals, and you can even afford sweets - ice cream or a piece of chocolate. “However, - adds Anastasia Pavlovna, I advise you to eat desserts only in the morning, so that during the day the body can process and use up the sweets.
Breakfast
For breakfast, it is better to cook yourself a porridge or other cereal dish. Cereals are composed of slow carbohydrates, which will gradually supply us with energy over several hours, so that for 2-4 hours you can work calmly without feeling hungry. I recommend cooking oatmeal, buckwheat, or a mixture of four grains for breakfast. You can add fruits, dried fruits, berries to it.
It is better to cook porridge in water, and not in milk, as we were taught by caring housewives. When cooked, the milk protein breaks down, and no longer brings any benefit, moreover, the combination of cereals and milk is not always well digested in the stomach. To make the porridge tastier, add 10-11% cream or fat-free yogurt to it before serving. "
Dinner
One meal a day should be complete, satisfying, so that there is something to chew, but whether it is lunch or dinner, it depends on the person's lifestyle. For lunch, you can eat soup and the second - meat, fish with a side dish, for example, from vegetables.
It is important to get both proteins and carbohydrates for lunch. Protein gives you a feeling of fullness: the feeling that you have really eaten. Carbohydrates are essential for normal functioning. If you consume less than 70 grams of carbohydrates per day, as advised in protein diets, it can result in fainting, increased fatigue, nervous breakdowns, etc.
Carbohydrates are necessary for the body, the only thing is to change their quality.
Good carbohydrates for you are those with a glycemic index of less than 50, these are most cereals, vegetables. Focus on the glycemic index table. Fats are still minimally needed, at least 30g. per day.
Fats make any dish tastier. And enjoying food is extremely important. People who enjoy all the flavors of a dish, chew food slowly, for a long time, and do not swallow chunks, as a result, they eat less and get fewer calories.
After six ...
Many nutritionists advise against eating after 6pm. “I completely agree with them, - continues Anastasia Pavlovna, - on biorhythms, on how the hormonal background is arranged in a person, it is desirable that the last meal was at 18:00 no later than 19:00. Then the food will be digested and well absorbed.
After 6 pm, i.e. from 6 pm to 9 pm the body's ability to "make out" food decreases, and after nine in the evening the body is already preparing for sleep and cannot properly digest the food and use up the received fats. And the unused fats go to the depot - they are deposited in the subcutaneous fat. Therefore, I advise you to have dinner no later than seven in the evening. But if, due to circumstances, a person is forced to go to bed late, then the last meal should be 3 hours before bedtime.
Dinner
For dinner, you can eat a carbohydrate meal (with a glycemic index below 50), such as a vegetable salad. Can be with chicken breast, can be with seafood - any protein products, but not very fatty. The main thing is that you get pleasure from food, chew for a long time and feel all the shades of tastes. And there is no need to deprive yourself of pleasure and starve.
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Want to lose weight, but don't know how many calories you need to consume in your daily diet? Find out how many calories you need to consume per day in order to lose weight without harm to health!
The issue of calorie content is one of the most important in planning a diet. Whether losing weight and getting rid of extra pounds directly depends on his correct decision. Calories are the units in which the energy value of food is measured. They take into account not only the total nutritional value of dishes, but also indicators of the content of carbohydrates, fats, proteins in them. Thanks to calories, the body's vital processes receive the necessary energy. They are needed for normal mental and physical work of a person.
There is such a thing as the minimum calorie requirement for knocking. The numbers may vary, since the need for energy for normal life is different for everyone. What matters is body surface area, age, parameters such as weight and height, level of physical activity, etc.
The fight against excess weight, based on reducing the calorie content of the diet, is based on the principle: you can lose weight if the consumption of calories per day is greater than their consumption. As a result, the mechanisms responsible for the consumption of body fat reserves begin to work.
A dietitian can help you calculate the calorie intake for your daily diet. But it is much easier and faster to turn to an online calculator that will give you a result that will allow you to form a nutrition system aimed at getting rid of extra pounds. You just need to enter several parameters in the fields (age, gender, height and weight indicators, data on physical activity) and calculate the result using different formulas.
The choice of menu and diet depends on what you want to get in the end. Weight can be lost quickly or gradually, and sometimes the goal is to keep the weight at the same level.
This is a pretty tough method to help you lose weight quickly while meeting all the requirements. Recommended only for healthy people, ideally after consultation with a doctor. There are two options for this diet.
The first option - it is allowed to introduce into the diet any dishes, sweet, fried, fatty, but in a very limited amount, so that the total calorie content per day does not exceed 1000.
The second option is to consume a specific amount of certain foods per day in any sequence and combination. Among them:
The second option is optimal and simpler in terms of calorie counting. Let's take a look at its menu.
Women need to consume fewer calories per day than men. This is due to the peculiarity of metabolism. Consumption is higher for people who practice various sports or lead an active lifestyle. Pregnant women also need more calories than babies. And older ladies, especially with a low level of physical activity, will have to constantly limit themselves due to the low energy requirements of the body.
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Daily rate
The daily allowance for men and women is radically different. The role is played not only by age, but also by lifestyle, metabolism, and the goal that must be achieved. If you want to lose weight, the amount of food consumed should be reduced. If you need to gain weight, calories should be higher than the daily rate.
The course of metabolic processes in women and men is different. Therefore, on average, the consumption rate (in kcal) for a woman is 2000, and for a man - 2500. But using formulas, tables and examples, you can calculate more accurately. The result must be correlated with respect to lifestyle.
First you need to figure out what a calorie is. A person spends 2,000 kcal per day, but for convenience they are called simply calories (although they mean thousands everywhere). This is a unit of energy that a person spends on life processes.
When there is too much of it, the excess is deposited as fat. It so happens that it is not enough for life support, then the energy is taken from the reserves. In this case, weight loss occurs. Any load, physical or mental, requires additional energy, so the calculation of the norm depends not only on the sex for which it is done, but also on the lifestyle. The following factors can influence:
- the activity that the person is engaged in;
- physical activity that is included in his life;
- age.
Young people need a lot of energy a day. This is due to the fact that a lot is spent on the development of organs and systems. At a more mature age, these needs are not. People who work in the office need significantly less calories than those who work in the factory. If a person regularly engages in intense training, then the expense in this case is higher. Research shows that they need to consume twice the norm for their age. Key points:
- the older a person becomes, the lower the rate;
- the daily requirement for women is lower than for men;
- pregnant and lactating women must provide energy for the baby, therefore, they eat more;
- people who do intense training should eat twice as much.
How to eat
Basically, everything is simple with quantity, more complicated with quality. Food should always be balanced. Something like this: 30% should be fats, 50% - carbohydrates, 20% - proteins.
A slight deviation from these proportions does not fundamentally affect. However, a severe violation, for example, a large amount of fatty food, with a small amount of proteins and carbohydrates, turns into fatty deposits.
In most cases, the menu should contain a lot of fruits and vegetables. Then there will be no excess weight. If only carbohydrates are consumed, there is enough energy for life and little protein. This can lead to painful feelings.
Every element - proteins, carbohydrates, vitamins and minerals - is essential to stay healthy. If something starts to act excessively, then the second, naturally, is not enough. In order to guarantee comfortable weight loss, it is necessary to remove confectionery, animal fats and sugar from the daily diet. This will ensure an adequate level of health. To start losing weight fast, you need to limit the amount of calories you consume.
Calculation of the norm
The body spends one calorie to provide a kilogram of weight per hour. Let's say the weight is 60 kg, then multiplying by 24 you get the daily rate of 1440 calories. This amount is enough to maintain the body in working order, but also:
- about 200 calories are required to digest food;
- active sports life spends a lot;
- additional energy is also needed for mental work.
From the table, you can see rough examples of the daily allowance for women and men. But it can be set more accurately than shown above, since the data may differ... For example, a person with short stature requires fewer calories, and a tall person requires more on average.
Daily rate for a woman
A woman needs less energy than a man. It depends on factors such as height, age, working conditions and even climate. A woman quickly gains weight, this is due to the physiological processes of the body, which is trying to put aside reserves in case of pregnancy. Therefore, the accumulation of fat mass occurs instantly. This is not so for everyone, however, most have to limit the use of sweet and starchy foods.
How to calculate correctly
It all depends on the purpose for which the calculation is made. If you need to maintain the body in its current state without losing weight, then you can choose one of the options below:
- With little or no activity:
- girls aged 18-25 need about 2000 kcal;
- between the ages of 26 and 50 - about 1800;
- from 50 - the norm is 1600.
- With average activity, you can use:
- 18-25 years old - 2200;
- 26-50 - 2000:
- women over 50 - 1800.
- For high activity, the norm will be:
- for young girls - 2,400;
- for the rest - 2200;
- after 60, 2000 is enough.
When losing weight
In order to organize a comfortable weight loss, it is necessary to subtract 500 calories from the daily norm. This will help you lose 0.5 kg of weight every week, eliminating the wrapping of the skin from its sharp loss. If you increase this amount to 1000, a woman will lose 1 kg per week. It is necessary that the daily rate should not be lower than 1200, since in this case the body will experience stress and go into an economical mode. Losing weight will stop there.
There are several calculation formulas. The most popular of these is the Mifflin-San Geor formula. He introduced it several years ago. Today it is the most accurate calculation by which you can find out the daily rate:
10 x weight (in kg) + 6.251 x height (cm) - 5 x age - 161
The result is multiplied by the following activity factor
Harris - Benedict formula
This formula was derived back in 1919, so it is a little inaccurate for modern women. But as an example, you can consider her:
655.2 + 9.562 x weight (in kg) + 1.85 x height (cm) - 4.675 x age.
The resulting number is multiplied by the coefficient from the list above.
Norm for a man
The daily calorie intake for men is different from that for women. Their body requires more protein to build muscle mass, in the event that a man leads an active life. The fat is stored on the belly, not on the thighs. Therefore, if you need to lose weight, then it is easier and faster to do it. It is enough to increase physical activity, eat less flour products and sugar, and in a week there will be a result.
They are harder to tolerate a variety of diets. When for women the rate of weight loss, which should not be exceeded, is 2 kg per month or half a kilogram per week, a man can easily lose weight twice as fast. It is more difficult for them to recover, since it is necessary to significantly increase the dose.
In order for the body to work without interruption (to maintain weight), it is necessary:
Formulas
The calculation is somewhat different from that for women and looks like this:
10 x weight (in kg) + 6.251 x height (cm) - 5 x number of years + 5
The resulting value must be multiplied by the activity coefficient, which is the same as for women. The Harris-Benedict formula is calculated as follows:
66.51 + 13.752 x weight (kg) + 5.0031 x height (cm) - 6.7751 x number of years
The result is multiplied by the activity factor.
Weight loss
Considering that a suitable option from the list above has already been selected, it is necessary to subtract 20% for comfortable weight loss. For example: when determining the daily value of 2000 calories, to lose weight, you need to get up to 1600.
For quick weight loss, you need to remove 40% of the norm. In this case, you need to eat no more than 1200. The minimum amount, as in women, should not be less than 1200.
If we take the average rate for men and women, then it will look like this:
Labor intensity
Age
Men Women
Work is associated with mental work
Service-related work
Labor associated with significant physical effort
Elderly people
And a little about secrets ...
The story of one of our readers Alina R .:
My weight was especially depressing for me. I gained a lot, after pregnancy weighed as much as 3 sumo wrestlers together, namely 92 kg with an increase of 165. I thought my stomach would come down after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person younger as his figure. In my 20s, I first learned that overweight girls are called "WOMAN" and that "they don't sew that size." Then at 29 years old, divorce from her husband and depression ...
But what can you do to lose weight? Laser liposuction surgery? Recognized - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? Slightly more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.
And when to find all this time? And it's still very expensive. Especially now. Therefore, for myself, I chose a different way ...
