A calorie is the energy the body needs to function normally. Permissible norms of calorie intake are determined not only by the age of a person, but also by his gender, physical activity. For example, a young organism with an active lifestyle needs more energy for development, while for an adult generation with excessive passivity, such surpluses are not at all a useful value. A calorie deficit helps to quickly stabilize weight, but the process of losing weight requires finding the right approach.
Calorie norm
In the process of productive weight loss, it is important to correctly distribute the ratio of BJU, and proteins are the main useful value for a losing weight organism, fats should be supplied in moderation, but simple carbohydrates should be completely excluded. Select dietary dishes taking into account the total calorie content, otherwise the weight will not be able to stabilize the unacceptable mark. If you are wondering how many calories you need to eat for weight loss, below is a table indicating the age and gender of a person who is losing weight:
How to calculate how many calories you need per day
To make the correct calculation, you can use a special calculator online or calculate the allowable number manually. The determining factors are the age and weight category of a person, metabolic characteristics, habitual lifestyle, physical activity, the presence of bad habits and internal diseases. You can spend not so much time to eat only healthy foods in your daily diet that allow you to control body weight and lose weight imperceptibly.
How many calories do you need to lose weight
It is not at all necessary to go on a strict diet in order to lose weight productively. Before each meal, you need to count calories, while monitoring the body's water balance. If their daily amount corresponds to the energy consumption of the body, the person will not recover, and an increase in body fat is not observed. The daily diet of a person who is losing weight should be low-calorie, while food products are simply required to stimulate metabolism. The basic principle: how many calories to consume, so much energy and spend, you can even more.
woman
Most of the fairer sex are keenly interested in how many calories you need per day for quick weight loss. It all depends on how much you need to lose in order to acquire an attractive female figure. The permissible value for the productive correction of overweight is no more than 1,200 kcal per day. In addition, it is important to speed up energy metabolism, and for this, a woman needs to supplement low-calorie food with enhanced training at least every other day, water consumption up to 2-3 liters per day.
man
To lose weight, a man needs to eat up to 1,800 - 2,000 kcal per day, especially for the stronger sex, who have chosen a passive lifestyle for themselves. With regular training, it is allowed to eat up to 2,000 kcal per day to make up for the losses for the male body during moderate-intensity physical activity. Such a publicly available method of correcting overweight is more gentle, because it helps a man not to experience an unbearable feeling of hunger.
How much to eat to lose weight
Losing extra pounds is real, you need to use one of the existing calorie counting formulas. For example, with an acceptable daily level of 1,600 - 2,000 kcal, most of the calories are in the first half of the day (breakfast and second breakfast), while in the evening it is recommended to reduce the calorie content of dinner as much as possible. With a percentage ratio, the distribution of calorie content of meals looks something like this: in the morning 40 percent, in the afternoon - 30; in the evening - 20%. The remaining 10% falls on snacks that are habitual for a person who is losing weight. It remains to find out how many calories you need per day for weight loss.
Fast
To lose weight productively, you need to eat right, eat healthy and balanced food. Physical activity is only welcome. It is necessary to eat as many calories as the calculation according to the Harris-Benedict formula, developed at the beginning of the twentieth century, indicates. Three main parameters are used in the calculation - body weight, height and age. To determine how many calories you need to eat for a productive correction of excess weight, you need to use the following formula:
- For women: 655.1 + 9.6* number of kg + 1.85* number of cm - 4.68* number of years.
- For adult men: 66.47 + 13.75*number of kg + 5*number of cm - 6.74*number of years.
Slowly
You can lose weight slowly, and for this you need to adhere to the basic rules of proper nutrition. With moderate physical activity, a man needs to eat 2,500 kcal, a woman - 2,200 kcal. With the question of how many calories you need to eat in order to lose weight, you can contact a nutritionist who will advise you not to limit yourself in nutrition, but to slightly change the daily diet.
You can print out a food calorie table and every evening select new food ingredients for tomorrow's menu. The Muffin-Jeor formula is also useful, as it determines the optimal daily calorie content of dishes depending on age, physical activity, weight, and hormonal characteristics. Below are two modifications of the formulas for women and men:
- The first case: 9.99 * number kg + 6.25 * height cm - 4.92 * age years - 161 (constant component).
- Second: 9.99 * number kg + 6.25 * height cm - 4.92 * age years + 5 (constant component).
No harm to health
To lose weight, you need to eat a minimum number of calories, but it is important not to harm your own health and not disrupt the functioning of the digestive system. In the daily diet, you need to eat lean meats, lean fish, eggs and dairy products, with the main emphasis on protein intake. With a sedentary lifestyle, additional calories can be spent in the fitness room or with moderate physical activity. This issue should be discussed with a nutritionist, first consult with your doctor.
Video
Not all girls who monitor their weight know about such a method of losing weight as counting calories. We can say that this is weight loss without a diet. You can eat absolutely all foods, but be sure to count their calorie content. Many may think that this is too hard and this way of losing weight is definitely not for them. At first, of course, it is unusual. After all, you need to know the weight of each serving of food, take into account the calories of each piece of bread eaten, constantly keep a food diary. But then this way of eating will become a habit and you can easily tell how many calories are in a bowl of borscht. To help beginners, there are many different programs for mobile phones that can calculate the calorie content of a particular dish and will count how much you ate in a day. In this article, we will answer the most exciting questions: “How many calories should I eat per day?”, “How many calories do I need per day to lose weight?”, “How to lose weight without dieting?”.
How to count calories to lose weight. What are calories
What is a calorie? This word modern man hears everywhere. Any product in the store has on the label information about the calories it contains. Despite the fact that most people use this word in relation to food, calories have a much greater meaning.
- a calorie is a unit of energy that needs to be expended to heat 1 gram of water by 1 degree;
- the amount of energy in food is the number of calories in it;
- 1000 calories equals 1 kilocalorie;
- the word "calorie" is used not only in relation to food, but also to everything that contains energy.
How many calories per day should a person consume
Each person, performing any action during the day, spends energy. This energy is calories. But depending on how much energy each individual person spends, the daily number of calories that he should consume is calculated. Therefore, there is such a division in the norm of calories for different categories of people. For example, young people tend to expend much more energy than older people. And, accordingly, they need to consume more calories. There are also differences in daily calorie intake between men and women. Below we consider in more detail the daily calorie intake for men and women with different degrees of activity. But we must not forget that these figures are applicable only to those people who have no complaints about their weight. If you want to lose weight, then the calculation of calories will be different for you.
Calories per day for women
Depending on the nature of life activity, the following groups are distinguished among women:
- sedentary women. It is recommended to consume 2000 calories for women aged 19 to 25, 1800 calories - from 26 to 50 years, 1600 calories - for women over 50;
- women with a moderately active lifestyle. It is recommended to consume 2200 calories for women aged 19 to 25, 2200 calories - from 25 to 50 years, 1800 calories - for women over 50;
- women with an active lifestyle. It is recommended to consume 2400 calories for women aged 19 to 30, 2200 calories for women aged 31 to 60, 2000 for women over 60.
Calories per day for men
- Men with a sedentary lifestyle. It is recommended to consume 2400 calories for men aged 19 to 30 years, 2200 calories - from 31 to 50 years old, 2000 calories - for men over 50 years old.
- Men with a moderately active lifestyle. It is recommended to consume 2600-2800 calories for men aged 19 to 30, 2400-2600 for 31 to 50 years, 2200-2400 calories for men over 51.
- A man with an active lifestyle. It is recommended to consume 3000 calories for men aged 19 to 30 years, 2800-3000 - from 31 to 50 years old, 2400-2800 - for men over 50 years old.
How to count calories to lose weight
Losing weight using the daily calorie counting method is the only scientifically based method of losing weight. In order to lose weight by 1 kg, you need to burn 7700 calories. In order to lose weight it is impractical just to cut down on the diet. You should certainly increase your physical activity. So, you will accelerate your metabolism faster, and kilograms will start to go away faster. How to calculate how many calories you need to eat in order to lose weight? Modern nutritionists give the following recommendations:
- if you are slightly overweight and, moreover, at least 3 times a week you devote time to training, then it is enough for you to "minus" 10% of calories from the daily norm for a healthy person. This will be an ideal option in order to systematically lose extra pounds and not stress the body;
- if you are slightly overweight and do not exercise, then you should “minus” 20% of the calories from the daily allowance for a healthy person. Those. you will have to eat 20% less per day than you would be supposed to if you did not want to lose excess;
- if you are obese, then you need to cut your daily calorie intake by 40%. As a rule, people with such a large overweight cannot engage in sports training due to medical contraindications. But for yb[ walking and light gymnastics are always available.
Such a "diet" is very easily tolerated by a person, because. there are no strict restrictions in the products. You can vary your calorie intake slightly throughout the week. For example, on one of the days, increase the number of calories per day by 10-20%. But then you should arrange a fasting day during the week, reducing the number of calories by 40%. There is also a more accurate formula for calculating calories for weight loss. This formula is based on height, weight, age, lifestyle. Based on this method of counting calories for a single person, individual weight loss programs are compiled by modern nutritionists. This is the Mifflin-San Geor formula.
- In the process of calculating the ideal number of calories for your weight loss according to the formula above, it is important to adequately assess the nature of your physical activity. According to statistics, many people overestimate their "sports success" during the week. Someone does really intense workouts 5 times a week and sets himself a factor of 1.55, and someone lifts 2 kg dumbbells and does a short run and also sets himself a factor of 1.55. Remember that it is better to slightly underestimate the nature of your training than to overestimate.
- Be sure to weigh your portions. Some people correctly counted the number of calories in a 100 g serving, but relying on their “eye”, they put themselves a much larger portion, and then complain that the calorie counting weight loss system does not work.
- Counting calories throughout the day is painstaking and meticulous work. Don't forget to add the calories from mayonnaise, sugared juice, sugared coffee, etc. to your total calories for the day. Some people forget to take into account such “little things” and also do not see any shift in losing weight. Absolutely everything that you put in your mouth should be strictly counted.
How many calories to eat per day to lose weight. How to distribute calories throughout the day
In modern recommendations of nutritionists for weight loss, a lot of attention is paid to the distribution of calories throughout the day. After how many hours should meals be arranged? How much to eat per day to lose weight? Or is it all unimportant that you can eat all of your 1,700 calories in one meal? Here's what nutritionists advise:
- it is recommended to arrange about 5-6 meals per day;
- the interval between meals should be at least 2-3 hours;
- if, due to your busyness, you cannot eat fractional and frequent portions, then you can very well make a meal schedule that is convenient for you. The main thing is that the number of calories does not exceed the norm set for you;
- it is better that the most high-calorie foods of the day be consumed in the 1st half of the day;
- in the evening, give preference to the “lightest” calorie foods from your daily diet.
How many calories to eat per day to lose weight. Life hacks for weight loss using the calorie counting method
Many people who are just about to start losing weight using the calorie counting method are intimidated by the complexity of this whole process. Perhaps endless tables of calories pop up before your eyes. To lose weight at the present time, there is no need for such tables, there is no need to constantly check with it, count calories in a column, look for the product you need in the list for a long time. Today everything is much easier. Among the most popular life hacks in the calorie counting method are:
How to count calories in a complex dish to lose weight
To accurately calculate the calories in a dish, you need to take into account the calorie content of each ingredient in this dish. Of course, the fewer ingredients in a dish, the easier the calorie counting process becomes. But what if the dish is complex? During the cooking process, you need to weigh each product that you put in the pan, for example, and sum it up with the rest of the products. In such a simple way, you can easily calculate the calorie content of pasties, cutlets, pickles, etc. Don't forget to consider the oil you're going to fry something in. Spices, tea, coffee do not affect the total caloric content of the diet.
Eating calories to lose weight. Is it possible to achieve a reduction in daily calorie intake without counting them?
If you still doubt that you can constantly keep such a detailed calculation of calories, then you can try to lose weight without counting them. And it's quite possible:
- reduce to the very minimum the consumption of fatty foods, sugar, flour products. Due to this, the calorie content of your daily diet can be reduced by 20%;
- make your meals fractional. Eat little but often. So, you will achieve a reduction in daily calorie intake by another 5-10%
How to eat calories to lose weight. Variants of a daily diet with different calorie content
Menu option for 1800 kcal
- Breakfast. Lean boiled meat 90 gr, green peas 250 gr, 1 boiled egg, coffee with milk.
- Lunch. Apple.
- Dinner. Vegetable soup 200 gr, steam cutlets from 120 gr of raw lean meat, stewed beetroot salad 150 gr, jelly with sugar substitute 50 gr.
- afternoon tea. Fat-free cottage cheese 100 gr, unsweetened compote 200-250 gr.
- Dinner. Boiled fish 100 gr, fresh vegetable salad 150 gr.
- Before bedtime. Low-fat kefir 200-250 gr.
Menu option for 1200 kcal
- Breakfast. Boiled fish 100 gr, fresh vegetable salad 200 gr, coffee with milk.
- Lunch. Apple.
- Dinner. Vegetable soup 200 gr, chicken meat 100 gr, fresh vegetable salad 40 gr, unsweetened compote.
- afternoon tea. Non-fat milk 250 gr.
- Dinner. Lean boiled meat 90 gr, stewed vegetables 200 gr.
- Before bedtime. A glass of low-fat kefir.
Menu option for 800 kcal
- Breakfast. Fat-free cottage cheese 100 gr, coffee without sugar.
- Lunch. Apple.
- Dinner. Soup on vegetable broth 200 gr, boiled lean meat 90 gr, compote without sugar 200 gr.
- afternoon tea. Compote without sugar 200 gr.
- Dinner. Boiled chicken breast 90 gr, green peas 50 gr.
- Before bedtime. Fat-free kefir 200 gr.
Benefits of losing weight with calorie counting
Perhaps, after reading the main advantages of such a weight loss method as counting calories, you will discard all your doubts. If you still have doubts, then read about the advantages of this method, which were confirmed by most nutritionists and a huge number of women who have lost weight in this way:
- Firstly, you do not need to give up any products. There are no restrictions on dietary diversity. You can eat everything that you ate before, just "fit" into your daily calorie intake. Of course, the consumption of "harmful" products will decrease, but no one forces you to exclude them altogether. Love chocolate? Wonderful. Just enter the calories from 2 cubes into your diet;
- secondly, you can continue to visit your favorite cafes as before. Almost all establishments prescribe the composition of the dish and its calorie content in the menu. This is a huge psychological plus in losing weight;
- thirdly, once you have mastered the skill of counting calories, you will bring it to such automaticity that you will subconsciously continue to count calories “in your mind”, even when the weight loss is over. And this means that you will not gain weight after a diet, proper nutrition within a certain daily calorie content of meals will become your way of life. You will know how to eat right every day to lose weight.
Cons of losing weight using the calorie counting method
- Opponents of the calorie counting method put forward a theory of weight loss based not on calorie reduction, but on the correct ratio of proteins, fats and carbohydrates. Some nutritionists believe that extra pounds come to us not because of overeating, but because of the wrong ratio of proteins, fats and carbohydrates. And it would be more logical not to reduce the amount of carbohydrates consumed, for example, but to completely exclude them from the diet or bring them to an acceptable minimum.
- Another opponent of calorie counting suggests learning to distinguish between feelings of hunger and appetite. Accordingly, you need to eat only when you actually feel hungry. And the feeling of appetite must be learned to control and suppress. The main disadvantage of the weight loss system using the calorie counting method is that you do not "listen" to your body.
- Some nutritionists offer another alternative to counting calories - a reference not to the calorie content of the dish, but to its volume. Most often, they suggest comparing the portion size with some kind of reference point: a fist, a palm, a glass, a dessert plate, etc. In their opinion, you can avoid constant mathematical calculations, but keep a low caloric content of the daily diet and fractional nutrition.
A weight loss system based on daily calorie counting is not a novelty in nutrition. The method was invented back in the 20s of the last century. Adhering to this method or not is only your decision. But it’s definitely worth a try if you want to achieve a lasting result in losing weight, relieving your body of stress. Smooth and natural, correct weight loss while normalizing the daily caloric content of meals has long been proven and tested by many people. Success in losing weight!
People, in an effort to get rid of hated kilograms, are ready to go on strict diets. In fact, it is enough to calculate the number of calories consumed per day. It will help for weight loss for both women and men.
The required number of calories per day for weight loss
1. Literary dietetics indicates that the calculation of calories for weight loss is somewhat different for the male and female half of the population. On ordinary days, ladies leading an active lifestyle need to consume 2000-3000 Kcal. In order to eliminate extra pounds, this daily allowance should be reduced.
2. It is important to understand to what extent it is allowed to reduce calories. Often losing weight significantly reduce these figures. Situations reach the point of absurdity, for example, 1000 or 700 Kcal.
3. Such indicators are permissible only on fasting days. They are allowed to arrange no more than once every 4-7 days. If you do not increase the number of calories per day, health problems will begin to develop, which is not suitable for weight loss.
4. The difficulty is that with such a low-calorie diet, all metabolic processes slow down. It is not fat layers that begin to split, but muscle fibers. The body simply sucks energy from all tissues.
5. Doctors have long calculated the optimal number of calories per day needed for weight loss for women. In order for the body to fully function and not need anything, a calculation is carried out on an individual basis. It all depends on the initial body weight.
6. According to the developed scheme, it is customary to take for every 1 kg. weight 10 kcal., which will be spent in 1 hour. The arithmetic is simple. A person with a body weight of 70 kg spends 70 kcal. Accordingly, he will require about 1680 Kcal per day.
7. Keep in mind that these indicators mean minimal physical activity. Moreover, if you are not going to lose weight, the calorie content should naturally increase. If you want to lose weight, the number of calories is taken not from the food consumed, but from adipose tissue.
8. That is why it is necessary to do fitness. To lose weight, you should calculate the number of calories per day for weight loss. Do not forget that for women, when getting rid of excess weight, you need to consume at least 1300-1500 Kcal per day.
9. There are also subtleties here. Much depends not only on the initial body weight, but also on physical activity, age, height. To accurately calculate how many calories you need daily, you should resort to a simple formula.
The formula for calculating calories for weight loss
Specialists have developed a single formula that will allow you to more accurately calculate calories for weight loss per day than any online calculator. We offer step by step instructions.
Example: a woman with an age category of 35 years, body weight - 67 kg., Height - 170 cm.
Step #1. Height multiplied by "1.8"
Step #2. Weight multiplied by "9.6"
Step #3. Age multiplied by "4.7"
Step number 4. "655" + result of step #1 + result of step #2
655+306+643,2=1604,2
Step number 5. The result of step #4 is the result of step #3
1604,2-164,5=1439,7
Important!
You got the number of calories per day that is not needed for weight loss. That is, 1439.7 Kcal. the body spends at rest. For women, it is important to consider physical activity. To determine how many calories you need to lose weight, you need to do the following:
Step number 6. The result of step number 5 is multiplied by the activity coefficient (each has its own):
- 1.2 - lack of physical activity, sedentary lifestyle;
- 1.38 - training 1-3 times a week;
- 1.55 - sports 4-5 times a week;
- 1.73 - increased activity 6-7 times a week.
As an example: a woman goes to the gym 5 times a week, then the number of calories she needs will be as follows.
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 are overweight, as a rule, suffer from 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, a person does not have the necessary margin of 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 with minimal effort. They expect weight loss the very next morning after making an 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.
At the beginning of the 20th century, an American doctor named Lulu Hunt literally turned the world of nutrition upside down by proposing the use of the term "calorie" to determine the energy value of foods.
Surely, every modern person is familiar with this expression. Everyone has heard that calories can not only be consumed, but also counted. Let's consider this topic in more detail. Let's figure out what it is, how many calories a person needs per day. We will learn how to count them and why to do it.
So a calorie is a measure of energy. To live, move, breathe, a person spends the power that he receives with food. The calculation of calories involves determining the amount of energy that is necessary for life and taking this value into account in the daily diet.
For the average person, daily calorie intake ranges from 1800 to 3800 kcal. This is a very large interval. Before you start calculating the energy content of food, you need to find out how much of it your body spends daily.
For each individual person, the norms of calorie intake are different. This value is determined individually depending on gender, weight, height, level of physical activity, age and other characteristics. For example, a tall man working at a construction site needs more than 4000 kcal per day. And for a thin woman who is engaged in mental work, it is enough to consume 1400 kcal per day. At the same time, for pregnant and lactating women, the individual norm increases by about 1.5 times.
calorie counting methods
To determine your daily calorie requirement as accurately as possible, you can use an online calculator or one of two generally accepted formulas.
- Calculation according to Mifflin - San Jeor. This formula is currently recognized as the most reliable.
- Women's formula: 10 x weight + 6.25 x height - 5 x age - 161;
- Formula for the strong half of humanity: 10 x weight + 6.25 x height - 5 x years + 5.
They allow you to calculate the number of calories that the body spends on basic metabolism. You can see the daily rate of a particular person by multiplying the result by the indicator of physical activity. This value is 1.2 at the lowest level of activity, 1.9 - at the maximum, typical for athletes. With an average load, it is approximately 1.4.
- Harris-Benedict calculation.
- Formula for the fair sex: 655.1 + 9.563 x weight + 1.85 x height - 4.676 x age;
- Male representatives: 66.5 + 13.75 x weight + 5.003 x height - 6.775 x age
The result should also be multiplied by the activity indicator.
Please note that in both formulas, weight is calculated in kilograms, height in centimeters, and age in years.
For the most accurate and quick results, you can always use special programs or a calorie calculator that are available on the Internet and are based on the same formulas.
How to lose weight by counting calories
To maintain weight, you need to consume exactly as many calories as the body consumes. And if you are trying to lose weight, you need to eat about 20% less than the daily requirement. Under this condition, weight loss will be carried out gradually, without harm to health.
The best results can be achieved if you maximize the variety in your diet with fresh fruits and vegetables. It is useful to make meals fractional and eat small portions with an interval of about three hours. Additional regular physical activity will bring the desired result even closer.
Losing weight by counting calories has several nuances that must be considered if you really want to achieve a tangible effect.
- The human body is able to consume fats and proteins. Here it is necessary to take into account the following. The prudent nature of fats can store, which, in fact, happens to them, but the reserve storage of proteins and carbohydrates in large quantities is impossible, so they go to waste. Therefore, it is better to eat food containing the latter.
- If you eat rarely, the body begins to demand nutrition and make strategic reserves, which is why it is recommended to eat often and a little bit.
- The main goal of counting calories in losing weight is to consume less energy than is expended daily. Therefore, it will be useful not so much to reduce what was eaten as to increase the load.
- You should not reduce the daily rate of energy consumption very sharply and significantly (especially for a man), otherwise the body will begin to resist motor activity in order to save energy costs. After all, hunger is stress. To improve performance, you need to regularly eat healthy plant foods and get enough sleep.
- If possible, use a calorie calculator and a food diary. This will greatly facilitate the procedure and make it more interesting.
- Count calories and limit your diet comfortably. Try to diversify your diet, make it tasty, so that the system becomes a habit and becomes the norm. Otherwise, after 2-3 months of exhausting starvation and calculations, all the lost kilograms will return to their places.
calorie calculator
For those who decide to go on a diet or just keep track of weight through calorie control, there are many ways to simplify this process. For example, you can install a special program on a computer or phone. These applications include:
- information about the number of calories in various products;
- diary of consumption and energy consumption;
- calculator to determine the individual daily allowance.
It is quite possible to write down all this data on paper. True, in this case, it will be necessary to additionally look for information about the calorie content of products.
At first, there may be a need to weigh portions, but after a month of regular counting of calories eaten and spent, the need for constant monitoring will disappear. Having received basic information about the energy value of products, it will be possible to do this practically “by eye”. It is very convenient to use a calculator that allows you to calculate not only the daily calorie requirement, but also determine the individual, water, vitamins and trace elements.
Using a similar calculator and filling out a food diary, in 1-2 months you can develop a healthy habit. In addition, the process of counting calories will turn into an activity that is not only useful, but also very exciting.
