Caloric intake per day. daily calorie intake for men

For the daily active life of a person, it is necessary to strictly adhere to the consumption of a certain number of calories per day. After all, every perfect action requires energy costs. The more intense the load the body receives, the more calories it will need. Calorie intake per day for each person individually, it is determined by such factors: gender and age, activity level during the day and lifestyle.

It is believed that the number of calories consumed by a man's body is an order of magnitude higher than the female daily norm, and from the point of view of the age factor, a young body needs much more calories that are spent on development and growth than an elderly one. The more active a person leads, the more calories he will need. The calculation of daily calories is made individually and for each calorie norm is different, however, there are certain patterns. Consider the average calorie intake per day for a man and a woman and their differences.

How many calories per day do men need?

Nutritionists, together with nutrition experts, have concluded that the number of calories a man needs to live depends on his level of activity. Consider the approximate daily calorie intake depending on lifestyle and age.

With a sedentary lifestyle for men aged 19-30, the amount of calories needed per day is about 2400 kcal, for men aged 31-50 years, 2200 kcal will be required, and for those who are 51 and over, only 2000 kcal will be needed. As for a moderate lifestyle, for men of the mentioned age categories, 2600-2800, 2400-2600 and 2200-2400 kcal, respectively, will be required. Calorie intake per day for men who lead an active lifestyle will be much higher: 3000 kcal for those who are 19-30 years old; 2800-3000 kcal for men aged 31-50 and 2800-2400 kcal for those 51 and older.

Thus, we see that the number of calories men need for a full life depends on their individual needs, especially if it is necessary to adjust their weight or maintain it at the same level. In order to accurately determine how many calories the body will need, it is necessary to make an accurate calculation of daily calories, taking into account all parameters: weight, height, level of exercise and the desired weight that you would like to have as a result. With the help of such a calculation, you can make an approximate menu, knowing the calorie content of all dishes and products in your diet. We figured out the men, and now let's talk about women.

As for women, the picture is about the same. However, women, as a rule, are more scrupulous and responsible in their appearance, they care more about their figure, so they are used to counting every calorie they eat. Just for such cases, an accurate calculation of daily calories is made, taking into account all the above parameters. For those who do not like calculations, for whom it is not so important to know the exact number of calories needed during the day, we will give average data, depending on the lifestyle and age of the woman.

If you lead a sedentary lifestyle, then a 19-25 year old girl will need about 2000 kcal per day; the number of calories for a 26-50 year old woman will be about 1800 kcal, and for those over 51, about 1600 kcal will be enough. With a moderate lifestyle for women of these age categories, the amount of calories consumed per day will be 2200, 2000 and 1800 kcal, respectively. And if a woman leads an active lifestyle, then even more calories will be required, namely: 2400, 2200 and 2000 kcal.

It is very important that when calculating daily calories, you take into account not only individual parameters, but also the desired indicators. It should be noted that if you want to lose weight, then you need to consume fewer calories and reduce the daily calorie intake to exactly the amount that you need to achieve the result. If you need to gain weight, then you need to include additional foods and ingredients in the diet that will allow you to do this by adding a certain amount of calories to the daily allowance. To maintain weight at the same level, you can use the above standard indicators, or those that you individually calculate for yourself.

How to calculate how many calories per day we need?

In the modern world, in order to find out the individual need for calories, it is enough to use the online daily calorie intake calculator, setting all the necessary parameters. However, if you do not have one, you can easily do it yourself. Let's make a calculation using the Harris-Benedict formula, named after its creator.

This formula was compiled back in 1919, and now it is widely used to determine the value of the human basal metabolic rate (VOCH), for the implementation of which calories are spent. In other words, it shows the basic intake of calories per day that the body needs to carry out all vital functions.

For women, the SREF is calculated as follows:

VOOC \u003d 655.1 + 9.6 * weight (kg) + 1.85 * height (cm) - 4.68 * age (years)

For the full functioning of the body, you need to consume a certain amount of calories. The energy consumption of each person is individual and is determined by his age, gender and physical activity.

You can get the energy you need from food. The normal functioning of all systems of the human body without them is simply impossible. Each food product has its own calorie content - the amount of energy that a person receives after digesting it. Energy is spent on various processes occurring inside a person. Unused calories turn into body fat and are deposited on different parts of the body.

Daily calorie intake for men

Basal metabolism is the energy that the body spends at complete rest only to maintain life: breathing, blood circulation, metabolic processes.

The table below shows the average numerical basal metabolic rate for men, depending on their age and body weight.

Table 1 - Basic metabolism for men, depending on age and body weight.

Body mass	50 kg	55 kg	60 kg	65 kg	70 kg	75 kg	80 kg	85 kg	90 kg and above
Age	50 kg	55 kg	60 kg	65 kg	70 kg	75 kg	80 kg	85 kg	90 kg and above
18-29 years old	1450	1520	1590	1660	1750	1820	1920	2000	2100
30-39 years old	1350	1420	1500	1570	1650	1730	1820	1900	2000
40-59 years old	1270	1350	1400	1470	1550	1620	1700	1790	1880
from 60 years old	1190	1250	1300	1370	1450	1510	1560	1650	1730

These indicators are calculated taking into account the characteristics of physical development and physical activity. Based on this, it is customary to distinguish 5 groups of men with different coefficients of physical activity (CFA).

Table 2 - Various coefficients of physical activity.

Group	CFA	Who belongs here
1	1,4	Knowledge workers (government and tax officials, teachers and students, doctors and nurses, programmers, architects, librarians, brokers, dealers, sales managers, engineers and other similar activities)
2	1,6	Light laborers (drivers, conveyor operators, packers, machinists, salesmen, catering workers, hairdressers, guides, restorers, inspectors, photographers, etc.)
3	1,9	Medium-weight workers (locksmiths, drilling rig workers, heavy equipment drivers, machine operators, gardeners, greenhouse and fisheries workers, etc.)
4	2,2	People engaged in hard work (loaders, builders, forestry workers, road repairmen, metallurgists, woodworkers, etc.)
5	2,5	Workers in professions with a very high level of physical activity (athletes, machine operators, miners, concrete workers, miners, masons, reindeer herders, etc.)

To determine the daily calorie intake, the basal metabolic rate is multiplied by the coefficient of physical activity.

Daily calorie intake = basal metabolic rate * CFA

To obtain more accurate values, the following calculation formulas are used:

For men aged 18-29: (body weight * 0.063 + 2.9) * 240 * CFA.
For men aged 30-59: (body weight * 0.05 + 3.65) * 240 * CFA.
For men over 60: (body weight * 0.063 + 2.46) * 240 * CFA.

For men living and working in the Far North, energy consumption increases by about 15%. Therefore, for normal life they need a little more energy. The same applies to men who prefer to lead an active lifestyle. On average, an adult male should consume 2000-2500 kcal.

How many calories do you need to lose weight?

There are several ways to calculate the daily calorie intake for weight loss. It should be noted that sometimes it is necessary to introduce corrections into the data obtained during the calculation based on the results of practical application. After all, each organism has individual characteristics and needs.

For weight loss to be effective, it is enough to approximately adhere to the results obtained. There is another way to calculate the daily calorie intake for weight loss. From the daily calorie intake calculated earlier, you need to remove 20%. For example, the norm is 1800 kcal. This means that in order to lose weight, you need to consume 1800-20% \u003d 1440 kcal.

Guaranteed weight loss comes with regular physical activity. In addition, men who want to lose extra pounds should include more protein in their daily diet. Such nutrition contributes to the breakdown of fat reserves and muscle building.

Proper nutrition involves the use of whole grain products. They are rich in slow carbohydrates that keep you feeling full for a long time. Vegetables and fruits are an essential part of the diet.

Questions about maintaining optimal body weight increasingly began to worry the male half of humanity. For not only women dream of looking slim, beautiful, fit. In order for a man to be strong, energetic and able to perform any work, efforts must be made to compile the right diet. After all, healthy food will help any male person to be saturated with energy. How many calories per day for men is the norm?

It is worth noting the fact that at a young age the numerical indicators of energy consumed will differ upwards, this distinguishes young people from representatives of the older generation.

Men require a larger supply of nutrients than women.

Physiological indicators

To maintain your body weight in the optimal amount, you should make a calculation of the valuable substances absorbed per day. So say nutritionists around the world. To do this, you need to get rid of unnecessary kilograms received during the day. Thus, you can ensure the influx of the necessary data and begin the process of losing weight.

The most interesting thing is that the allowed nutritional value of products for men and women will be completely different. Even at the same weight as a man for a woman, the required number of calories per day is less. The representative of the stronger sex per day should receive up to 2500 kcal. And women should consume them about 2000 units. The basis for such a distinction will be different physiology. Indeed, in men, metabolic processes proceed somewhat faster. For this reason, losing weight for men is not as difficult as for the weak half of humanity.

Males are known to have much more muscle mass. She needs constant and enhanced nutrition to maintain a stable index.

Men eat more protein foods. In a slightly increased volume, it should be present in the habitual diet of people actively involved in a certain sport or involved in physical labor.

Fat deposits in people of opposite sexes differ markedly. This will tell the distinctions by type. Anyone has heard the definition of "male" and "female" types of obesity. In the stronger sex, deposits in the abdomen can be observed. Active physical activities and exercises will help to easily cope with this problem.

Some Features

The question of how many calories a man needs to consume is not so important for them. And getting results is much easier. A properly organized diet, together with the calculation of the nutritional value of meals, will quickly show its results. Unnecessary kilograms will begin to leave the body in a few days, and the person will acquire its former stateliness and lightness.

The norms of losing weight in a strong half of humanity are determined by the following data.

The monthly norm should be 4 kg, for the weaker sex it should be half as much. This is explained by physiology: women naturally tend to accumulate more fat, because they bear, give birth and feed children, so it is more problematic for them to get rid of unnecessary kilograms.

Men quickly gain weight and just as easily get rid of it. This feature provides endless possibilities. However, so that a man does not feel a shortage of energy, the number of calories must be constantly counted. It will also help rid him of excess body weight.

Anthropometric indicators will remain the same if you absorb daily such a number of these energy units that will correspond to age norms, gender and the general rhythm of life. Changing the numbers to one side will lead to adverse results.

Calorie content of meals and age

In order to calculate the numerical indicators of the absorbed units per day necessary to ensure full-fledged work and activity, it is important to determine their specific number corresponding to each person individually.

To provide energy and the right choice of nutritional value of dishes, special tables developed by nutritionists are often used. It is known that a young man will need much more energy than an elderly man.

calories and lifestyle

Determining the number of these units directly depends on the hobbies and lifestyle of a man. So, actively involved in sports, it is appropriate to include in your diet the largest number of nutritionally valuable dishes.

People who spend most of their time in a static position should deduct certain data from their daily diet. The resulting amount determines the nutritional value. So, moderate physical activity such as household work should be based on the addition of 200-400 kcal per day, taking into account the main weight.

Calorie content of men's dishes, calculation formula

Currently, there is a wide variety of tables regarding the correct calculation of these important indicators. The required number of calories per day is not determined only by the standard norms of 2500 kcal, because the body of each person is unique and individual. To calculate such an indicator, it is important to pay attention to the formula:

18-30 years: (0.063 × weight + 2.9) × 240 × index of physical initiative;
30-60 years old: (0.05 × weight + 3.65) × 240 × physical initiative index;
over 60 years: (0.05 × weight + 2.46) × 240 × index of physical initiative.

Such calculations will help to subtract how many calories a man needs to match the optimal life. Maintaining such information every day will help keep body weight within acceptable limits, and the figure will remain the same. Small transformations to one of the sides will lead to undesirable changes in dimensions.

The required number of calories per day and their calculations must be combined with active movements, sports and regular training. It is not so difficult for men to maintain body weight, because the metabolic processes in their body are much faster than in women.

In order to maintain a stable body weight, many nutritionists recommend that the stronger sex consume a sufficient amount of protein food every day, which helps to increase muscle mass in their body. And their growth, as you know, contributes to high energy costs.

Every day, you should control the fats coming through food. It is recommended to reduce animal products and fast food.

Good results are obtained by regular consumption of cereals, foods with fiber in the composition, bran. They saturate the body not only with the necessary vitamins, but also with valuable carbohydrates that provide energy for the whole day. To maintain a stable weight, representatives of the male half of humanity must include a significant amount of fruits and vegetables in their diet.

Present pros and cons

Benefits of calculating nutritional value:

Rational approach. The necessary restriction of calories from food will contribute to the burning of previously accumulated fats.
The selected program works flawlessly: as a result, it is possible to maintain the dimensions of a person within the previous boundaries and at the same time facilitate the well-being of a man.
Any man can use the calculation system, especially those who have problems with overweight. Recording the calorie content of meals eaten in a special diary will help you look at your nutrition system with different eyes. This will prevent overeating and excess weight.
Helps to control the amount of food eaten and their nutritional value.

Flaws:

Not every person will agree to constantly calculate the nutritional value of dishes.
The need to attract willpower in bringing the work begun to its logical conclusion.
Fear of not enduring a seemingly harsh diet.
Such tables leave a chance for people who eat not quite healthy foods to make a choice in their favor. We are talking about fatty, fried foods that do not bring any benefit to humans.

Thus, in order to maintain optimal body weight and provide the body with important energy, it is necessary to determine the nutritional value. You should actively engage in sports that help keep the body in the right direction. All of the above tips will help you achieve amazing results.

The daily calorie intake for women, men and children per day is fundamentally different. A big role is played not only by age, metabolism and lifestyle, but also by the goal you want to achieve. Have a desire to lose weight? The daily calorie intake per day should be "poor". Decided to get better? The daily calorie intake should be increased. How to correctly calculate the daily calorie intake for a person so as not to harm the body? Use tables and examples to determine your daily allowance.

The course of metabolic processes in women and men is different, therefore, on average, the daily calorie intake for a woman is 2000 cal, and for a man - 2500 cal - average values. With the help of formulas, examples and tables from the article, you can make the calculation more accurately. The result you can correlate with your lifestyle.

Daily calorie intake for a person

First of all, let's look at what a calorie is - a unit of energy thanks to which a person lives. When there is too much of this energy, it is deposited in fat masses. It happens that the energy received for life support is not enough, in this case the body takes energy from adipose tissue. This is how you lose weight.

Any physical or mental activity requires energy, so the calculation of the daily calorie intake per day for a woman or man should be based on lifestyle.

For example:

What activity is the person engaged in?
Are physical activities included in his life;
Gender and age also affect daily calorie intake.

For example, a young body requires more calories per day. Consumption is due to the fact that a lot of energy is spent on the development of the body. In adulthood, there are no such needs. Right?

Another example: one person works in an office and has a sedentary job, while another works hard on the shop floor. The former needs fewer calories per day than the latter. And if a person is engaged in intensive training, then the calorie consumption in this case is very large, therefore, you need to eat more.

Main theses:

the closer to old age a person approaches, the less calories he needs;
the daily calorie intake per day for a woman is lower than for a man;
pregnant girls and young mothers must provide energy not only for themselves, but also for the baby;
people involved in intense exercise should consume 2 times more calories per day.

Does the quality of the calories you eat matter?

Basically, everyone understands the number of calories, but many get confused with the quality. How much does the quality of calories consumed affect? Food should be balanced:

30% fat;
50% carbohydrates;
20% proteins.

By greatly violating these proportions, for example, by eating a large amount of fatty foods that do not have enough proteins and carbohydrates, you will get extra body fat. .

In most cases, your daily menu should contain a large number of fresh vegetables and fruits - in this case, you are not afraid of being overweight.

Consuming mainly carbohydrates, there is plenty of energy for the body to work, but there is little protein. You will immediately notice a painful condition:

Each element: protein, carbohydrate, mineral, vitamin is important for our body to stay healthy. If a person begins to consume one thing in large quantities, then by definition he lacks something else - simple logic.

Judge for yourself, is it impossible to eat only sweets? It is also impossible to eat meat alone! You need to follow the right combination.

To increase the quality level of your health - try to remove all animal fats, confectionery, sugar from the daily diet. This is enough to start the body's processes of self-healing and weight loss. The painful state will pass and good spirits will appear!

How to calculate the daily calorie intake for a person

Every hour the body burns 1 calorie to maintain each kilogram of body weight. Let's say your weight is 55 kg, multiply it by 24 hours a day and get your daily calorie intake:

55 * 24 = 1320 calories

Please note! This amount of energy is only enough to keep the body in working condition.

Don't forget also about:

Digestion of food (it will take about 200 calories);
Very active or sports activity (a lot of energy goes here, look at the children, they are constantly on the move);
Mental work also requires a large amount of energy;
and so on…

On the table you can see calculations and examples of the daily calorie intake per day for women, men and children:

General rules for counting calories.

The daily calorie intake per day can be set more precisely than shown in the table above. There are general counting rules:

Every 10 years, the amount of energy consumed is reduced by 2%;
A short person needs fewer calories than a tall person;
On average, it takes 24 calories to maintain 1 kg of body weight every hour.

This is some simple math! The older and shorter you are, the fewer daily calories you need. And the higher and younger, the more calories per day should be eaten. Over the years, consumption becomes less intense, relative to childhood.

Daily calorie intake per day for a woman.

Again, a woman needs a smaller number of daily calories than a man. What does it depend on?
From such factors:

age,
occupation,
conditions,
even the climate.

Women gain weight faster - physiology decides. Obviously, the female body is trying to set aside fat reserves in case of childbearing, so the fat layer grows by leaps and bounds. Such a feeling! This does not happen with all women, but they have to be careful with sweet and flour products.

It all depends on the purpose for which you are doing the calculation. When you are faced with the task of maintaining the body in its current state, without any weight loss, we will offer you to choose one of the options below. If you want to lose weight, read on.

Sedentary life.

Girls 18 - 25 years of age should digest about 2000 calories per day;
For girls and women 26-50 years old, 1800 calories per day is enough;
For women from 50, the norm of daily calories is 1600 Kcal.

Average activity.

Girls 18 - 25 can safely consume 2200 calories;
Girls and women 26-50 years old can eat 2000 calories a day;
Women over 50 need 1800 calories per day.

High activity.

The norm of calories per day for a girl of 18 - 30 years of age, on average, should eat 2400 calories;
31 - 60 years - 2200 calories;
A woman from 60 is enough for 2000 calories per day.

Try to look at these norms relatively. Do you think you should lose weight? Reduce your daily calorie intake slightly. After a while you will see the result. Write down your daily calorie intake and your weight. After a while, you will see the result, although it may not be. Regarding the results, adjust the daily calorie intake up or down.

Daily calorie intake for a woman when losing weight.

Consider all the recommendations and advice that we have given you above. After choosing the most suitable daily allowance of calories per day, subtract 500 calories from it. This approach will allow you to lose 0.5 kg of body weight every week.

The process of losing weight at this pace will help the body maintain your skin in an elastic state, eliminating sagging skin from sudden weight loss.

Try to use gentle weight loss and do not lower the daily calorie intake below 1200, because the body may experience stress and at a certain stage weight loss may stop. It's simple, the body will go into the "economical mode" of life support.

And now let's look at the formulas for determining the daily calorie intake for a woman when losing weight.

Formula Mifflin - San Jeora for women.

The formula was developed by San Jeor a few years ago. This formula is the most accurate calculation of the daily calorie intake. The daily calorie intake for a woman is calculated as follows:

10 x body weight (kg) + 6.25 x your height (cm) - 5 x your age (in years) - 161

1.2 - very little or no physical activity at all;
1.375 - go in for sports 3 workouts per week;
1.4625 - go in for sports every day, except for weekends;
1.550 - intensive training except weekends;
1.6375 - go in for sports every day without days off;
1.725 - daily intense exercise or 2 times a day;
1.9 - intensive training every day, plus hard physical work.

Harris-Benedict formula: calculation for a woman.

This formula was developed by Harris-Benedict in 1919, so for modern life this daily calorie intake for a person is inaccurate, but we give it as an example. The daily calorie intake for a woman is calculated as follows:

655.1 + 9.563 x body weight (kg) + 1.85 x your height (cm) - 4.676 x age (in years)

We multiply the resulting number by your activity coefficient from the list above.

See? There are many ways to determine the most accurate daily calorie intake for a woman, both for weight loss and for a normal lifestyle. Try to calculate your daily rate right now. Suddenly something does not work out - write in the comments, we will help.

Daily calorie intake per day for a man.

The daily calorie intake per day for a man is different from the female norm. Men require more protein to build muscle mass. Of course, if a man leads an active life. Protein is the building block for building muscle mass.

Fat in a man is deposited not on the hips, but on the stomach, so it is easier and faster for a man to lose weight. It is enough to increase physical activity, eat less bread, sugar, and in a week you will feel the result. It is said that men are more difficult to tolerate a variety of diets. We don't think so!

For women, the maximum weight loss rate is 2 kg per month or 0.5 kg per week. It is quite possible for a man to lose 4 kg per month or 1 kg per week. In our personal example, a man lost 30 kg in less than a month. Now a year has passed since then, and the weight is kept at the reference level.

Let's find out how many calories are best for a man to consume, for the body to work without interruption, in order to maintain weight at the right level? And also, how many daily calories to consume for weight loss? Choose the option that suits you.

Sedentary lifestyle.

Men 18 to 30 can consume 2400 calories a day;
Between the ages of 31 and 50, the daily allowance will be 2200 calories;
For men over 50, 2,000 calories a day is enough.

Average activity.

Men from 18 - 30 are enough 2600 - 2800 calories;
At 31 - 50 years of age, the norm is already less - 2400 - 2600 calories per day;
Those over 50 can please themselves with 2200 - 2400 calories.

high activity.

At 18 - 30 years old, it is better to eat 3000 calories per day;
Men 31 - 50 years of age will have enough 2800 - 3000 calories;
Men over 50: 2400 - 2800 calories per day is enough.

Formula Mifflin - San Jeora for men.

10 x body weight (kg) + 6.25 x human height (cm) - 5 x (number of years) + 5

The resulting figure must be multiplied by your physical activity indicator from the table:

1.2 - no physical activity, or it is minimal;
1.375 - three workouts for the whole week;
1.4625 - go in for sports 5 times a week;
1.550 - intense workouts all week except weekends;
1.6375 - regular workouts every day;
1.725 - intensive training every day or more 1r. in a day;
1.9 - daily training combined with hard physical work.

The Harris-Benedict formula for men.

As for the Harris formula, the norm is calculated as follows (do not forget that this calculation has a small 5% error):

66.5 + 13.75 x body weight (kg) + 5.003 x human height (cm) - 6.775 x (how old)

As in the San Jeor formula, the result must be multiplied by your physical activity indicator.

Calories per day for weight loss.

It is easy to calculate the daily calorie intake per day for weight loss, given that you have already chosen the appropriate option for yourself from the lists above. To lose excess fat, remove 20% of calories from the resulting option.

For example, you have determined that your calorie intake = 2000 cal, so we subtract 20% from this value and get:

2000 cal - 20% = 1600 cal

Do you want to lose weight very quickly? Remove 40% of your norm:

2000 cal - 40% = 1200 cal

See, it's simple! Try to keep the number of calories consumed at least 1200 (the minimum value for providing the body with energy). Believe me, consuming 1200 calories a day, the weight goes off very quickly.

Track the results of losing weight, take daily measurements in a workbook:

How many calories did you eat;
What is your body weight.

If you buy food products that are not listed calories (Cal), but kilojoules (J), use this comparison: 1 Cal = 4.184 J.

Daily calorie intake for children.

We figured out the daily calorie intake per day for women and men. Let's talk about the daily calorie intake for children.

Based on age, the daily norm is as follows:

From 6 months to 1 year - 800 calories per day;
If the child is 1 - 3 years old, 1300 - 1500 calories is enough for the body to work properly;
3 - 6 years 1800 - 2000 calories will be considered the norm for children;
When children are 6 to 10, they will need 2,000 to 2,400 calories per day;
And at 10 - 13 years of age, the daily rate increases to 2900 calories per day.

In the following age intervals, the norm for children is equal to the norms of young men and girls.
It is worth paying attention to the quality of the food you give your child. The diet should include fresh fruits and vegetables, cereals. But sweets, pastries should be less. Flour products, sugar, confectionery sweets from the store - a real poison for the child's body. Now there are so many different things in the store: chips, lollipops, various sweet drinks. We must protect our children from this poison.

Some children are very mobile, besides the body is growing, so the need for energy is increased. Others behave calmly, and the daily calorie intake may be lower. Parents themselves must determine the daily allowance of a small person. It's pretty easy to do this!

See how much energy is spent on various activities:

calm video games - consumption of 22 calories per hour;
mobile video games - consumption of 150 calories per hour;
bike racing - 118-172 calories / hour;
skateboarding - 74-108 calories / hour;
slow dance lessons - 100 calories / hour;
even sleep takes - 13-19 calories / hour;
inactive TV viewing consumes 15-22 calories / hour;
homework requires 20 calories for every 15 minutes of work;
normal laughter burns 10-40 calories every 15 minutes.

Table for calculating the daily caloric intake.

For convenience, we have provided a table for the daily calculation of the daily calorie intake for women, men and children.

Daily calorie intake per day for women, men and children will differ dramatically. However, it is quite simple to create the right diet for yourself:

Determine your current weight. For weight loss, the daily number of calories should be less than if you need to get better;
select the desired rate from the above tables by the number of calories consumed and adjust it as necessary;
daily measure and record the results of calories eaten and body weight;
after a while, look at the result and, if necessary, adjust the daily calorie intake per day.
Be sure to monitor the quality of the food you eat;
Remember the proportions of proteins, fats, carbohydrates.

Do you want to have a healthy and strong body, never get sick and be slim? Follow three simple rules:

Carry out a comprehensive cleansing of the body, starting with the intestines;
Switch to eating raw plant foods without heat treatment and without mixing;
Once a week, spend fasting days of fasting.

How many calories do you need per day to lose weight? Subject to certain rules, making figures slimmer is real. In this case, you should intensively engage in physical exercises, regulate the diet, adhere to the correct daily routine.

Calculation of the calorie content of products, taking into account your own weight, height, age and other parameters also contributes to weight loss.

What is meant by calorie counting

According to nutritionists, one should adhere to the rule - to consume fewer calories than those consumed per day. In order not to cause harm to health, you can reduce calories by 20% per day. To calculate you need:

calculate the possible calories that are consumed per day (using a calculator or formulas);
calculate how much to reduce kcal.

If you want to learn about the diet recommended by nutritionists, read this article.

Norm per day

This is a superficial calculation, since each organism has its own characteristics. To achieve the result, take them into account when calculating.

The calculation of the daily calorie intake is done taking into account:

how physically active the person is;
age values;
height;
weight indicators;
metabolic features.

Calorie calculation for women

For women, a smaller amount is required, since there is a difference in how physiological processes proceed in organisms. The activity of the sexes also differs.

The average is 2000 kcal. With aging, the body no longer requires such rich energy foods, therefore, older ladies need less.

A woman with extra pounds for weight loss needs to eat about 1800 kcal.

However, lifestyle is taken into account. If women move little, do not play sports, then the following calorie norms are suitable:

from 18 to 25 years old - 2000 calories;
from 26 to 45 - the same amount;
from 45 - 1800 kcal.

With active life, the calculation changes:

from 18 to 25 years old - 2400;
from 26 to 45 - 2200 kcal;
from 45 - 2000.

How many calories do men need

For young people, it is enough to consume 2400 - 2600 calories throughout the day. Older people, aged 30 to 50 - 2200 kcal, the elderly - no more than 2000. These are approximate data without taking into account physical activity.

To get the actual number of calories needed for weight loss for a man, use a simple formula. Weight is taken and multiplied by 20, the result will be normal calorie intake, if you do not take into account physical activity.

When playing sports, 5 kcal per minute of load is added to the resulting number, if strength training was carried out, then 10 kcal is added.

The main rule to lose weight

The main thing is the use of more of the energy than that which came from food. Calorie balance calculation is not complicated. To find out how many calories you need per day to lose weight, you need to multiply your weight by 20 and reduce by 200 or 300. You get the amount of calories your body needs to lose weight properly.

However, these indicators change, it depends on how actively a person spends the day. To calculate, you need to multiply the result by the activity indicator:

1.5 - with daily training;
1.4 - if sports are given at least three times a week;
1.3 - this applies to office workers;
1.2 - recommended for those who are inactive.

Even if you know how many calories you need per day to lose weight, sports are important, only the combination of these programs will help in getting rid of excess weight.