Optimal calorie intake per day. Video: Daily calorie requirement

Content:

The calorie norm is the amount of energy value of food that the body needs for absolute assimilation. The determination of the calorie content of products, that is, the energy value, occurs by burning food in a calorimeter to measure the heat released. Calorie expenditure increases with increased physical activity. The most gentle method of rapid and effective weight loss is considered to be a decrease in the daily calorie intake in combination with physical exercises.

Calculation of calories per day

Everyone's calorie intake is different. The calculation is based on several criteria - weight, height, age. There are many tables on the web, but they are not suitable for everyone. The daily dose is determined on an individual basis, based on personal data and habitual lifestyle. To do this, use tables and formulas.

First of all, it is necessary to understand what happens to calories when food enters our body. Food products are involved in metabolism, that is, they enter into metabolism. This is the so-called chemical reaction, which is activated when food enters the body and does not stop until the products of processing are removed.

There are three popular formulas for calculating calorie intake:

1. Harris-Benedict Principle. It was introduced to the public back in 1919. The calculation for women is as follows: 655.1 + 9.563 x body weight + 185 x for height in cm + 4.676 x for age (full years). For men: 66.5 + 13.75 x body weight + 5.003 x height in cm - 6.775 x age (full years). In the first and second options, the result obtained is multiplied by the coefficient of physical activity presented below.
2. Mifflin-San Geor system. Enhanced for today's lifestyle and eliminates the 5% margin of error inherent in the Harris-Benedict design. The formula is as follows for women: 10 x body weight - 6.25 x height in cm - 5 x number of full years - 161. For men: 10 x body weight in kg + 6.25 x height in cm - 5 x number of full years + 5. The results are multiplied by the activity factor.
3. Ketch-McArdle Formula. Based on research on the effect of lean body mass on calorie intake. The score is presented as follows: P = 370 + (21.6 x LBM), where the Latin abbreviation stands for lean body mass.

Activity factor:

Gym, jogging or physical activity 3 times a week - 1,375;

5-day regime of light sports load - 1.4625;

Intensive training 5 times a week - 1,550;

Daily strength exercises in several approaches - 1,725;

The ratio of an active lifestyle, physical work and daily sports exercises is 1.9.

Counting calories in foods

Learn to eat healthy and balanced, count calories. This can be done manually using tables, or you can use special calculators. Tables of the energy value of products will help you in compiling a daily diet. The calorie content of food depends on the combination of proteins, fats and carbohydrates.

Consider a number of the most useful and least high-calorie foods per 100 g:

1. Meat products and eggs within 200 calories: eggs, beef, brains, liver, hare and rabbit meat, chicken and turkey, liver and kidneys, veal and pheasant, chickens and beef tongue. Calorie content depends on the method of heat treatment. Fried foods should be avoided: calories increase, benefits decrease, and metabolism becomes more complicated.
2. Fish and seafood in the range of 150 kcal / 100 g: beluga, pink salmon, pollock roe, boiled squid, flounder, fish cakes, boiled mullet, bream, smoked and boiled cod, boiled crabs, shrimps, tench, mussels, sterlet, catfish, hake , oysters, pike, hake.
3. Dairy products with an energy value of up to 300 calories: kefir, milk, curdled milk, cream, sour cream, goat cheese, cottage cheese. It is worth noting that dairy products in reasonable proportions contribute to the improvement of metabolic processes in general.
4. Cereals and flour products with a minimum energy value of up to 300 units: pancakes, bagels, dumplings, buckwheat and oatmeal porridge, dietary fiber, durum wheat pasta and wholemeal flour, oatmeal and wheat porridge, bran, barley on the water, dumplings with minced beef, boiled unpolished rice and milk porridge, Borodinsky and grain bread, rye bread, barley milk porridge.

Try to limit your intake of: light raisins, potato chips, fried potatoes, olives, white beans, dates. Among drinks, it is highly recommended not to drink high-strength alcohol - cognac, liquor and vodka.

Calculation of calorie content of ready meals

Plan a weekly or monthly meal plan. Here is an example menu for 5 days:

• First day. Breakfast: cottage cheese 2% (80 g/82.4 kcal), natural yogurt (100 g/66 kcal), rye bread with butter (80 g/132 ​​kcal + 20 g/149 kcal). Lunch: borsch with beef (250 g/157.5 kcal), mashed potatoes (150 g/159 kcal) and chicken cutlet (90 g/129 kcal), Mimosa salad (120 g/254.4 kcal), juice tomato (200 ml / 42 kcal), Borodinsky bread (20 g / 41.6 kcal). Total: 1212.9 kcal/day.
• Second day. For breakfast: oatmeal (100 g / 111.5 kcal) and an apple (100 g / 45.5 kcal). Lunch: vegetable soup (200 g/160 kcal), barley porridge (150 g/146.6 kcal) with beef liver stewed in sauce (70 g/122 kcal), grain bread (30 g/69.9 kcal), green tea . Dinner: milk rice porridge (150g / 194 kcal) and bagels-bagels (30 g / 100.8 kcal). Result: 793 kcal/day.
• The third day. Breakfast: yogurt 3.2% fat (100 g / 64 kcal), boiled egg (80 g / 127.7 kcal), almond cookies (80 g / 345 kcal). Lunch: pea soup (250 g/165 kcal), chicken pilaf (150 g/162 kcal), cabbage salad with cucumbers (100 g/49 kcal), rye bread (30 g/49.5 kcal), cherry compote (150 g / 148.5 kcal). Dinner: okroshka on kefir (130 g / 61.1 kcal), cracker with raisins (20 g / 79 kcal). Result: 1059.1 kcal.
• Fourth day. Breakfast: muesli with nuts and fruits (45 g/163.35 kcal), black coffee (100 g/2 kcal). Lunch: soup with meatballs (200 g/98 kcal), rice (100 g/344 kcal) and hake fish with sauce (80 g/100 kcal), carrot salad with garlic (50 g/118 kcal), rye bread (30 g / 49.5 kcal), dried fruit compote (150 g / 90 kcal). Dinner: pumpkin puree (100 g/88 kcal), oatmeal cookies (20 g/87.4 kcal), kefir 1% (100 g/40 kcal). Result: 1180.25 kcal.
• Fifth day. Breakfast: carrot juice (100 g/28 kcal), fruit salad (150 g/69 kcal), white bread toast (25 g/82.75 kcal). Lunch: light fish soup (150 g/34.5 kcal), buckwheat porridge (150 g/198 kcal) with mushroom sauce (40 g/32.8 kcal) and meatballs (80 g/137.6 kcal), wheat bread (30 g / 72.6 kcal), rhubarb compote (150 g / 39 kcal). Dinner: cottage cheese casserole (100 g / 168 kcal) and green tea. Result: 862.25 kcal.

Always count calories and record the result. At the same time, observe changes in body weight and figure volumes. Gradually, this will become a habit, then you will reflexively choose and consume those foods that will benefit you and not add extra pounds.

How many calories do you need to lose weight

The norm is calculated individually. On average, the indicator ranges from 1500-2200 kcal / day. If the goal is to lose weight, then the daily energy value of the products must be reduced and the scheme should be followed until the extra pounds disappear. Then you need to follow a balanced diet and stick to a new diet.

Here are some examples and compare the formula calculation with the results of the calorie calculator:

• Woman, aged 30, height - 165 cm, weight - 75 kg. Lack of regular physical activity. For weight loss, you need to get up to 1411 kcal / day, 1764 kcal without changes - the result of the calculator. We consider according to the Mifflin-San Geor formula: 10 x 75 kg + 6.25 x 165 cm - 5 x 30 years \u003d 750 + 1031.25 - 150 \u003d 1631 x 1.2 (coefficient) \u003d 1957.5 kcal / daily norm.
• Girl - 17 years old, height - 160 cm, weight - 66 kg. Irregular sports activities, maximum 3 rubles / week. Calculator result: for weight loss - 1172 kcal / day, unchanged - 1944 kcal / day. We consider according to the Harris-Benedict formula: 655.1 + 9.563 x 66 + 1.85 x 160 - 4.676 x 17 \u003d 655.1 + 631.158 + 296 - 79.492 \u003d 1502.766 x 1.375 \u003d 2066.3 kcal / day - the norm.

As you can see from the examples, the result is slightly different. You can choose the most convenient way of counting for yourself, but make a bias towards reducing the daily calorie intake.

Ready meals calorie counter

A calorie counter is an automatic or periodic system for calculating the energy value of individual foods or their combination. Used to properly distribute nutrients within the required daily allowance or monitor the balance of intake and consumption.

You can keep a calorie counter yourself, use online services, a program or a mobile application. Mobile applications are very convenient for keeping a food diary. Also as an option - keeping records in an Excel spreadsheet. Measure your weight and body measurements weekly, record and analyze the result.

If you like the innovation of progress, it is more rational to purchase a calorie counter on your hand in the form of a bracelet or buy a skipping rope with electronic functionality. Sports bracelets are equipped with a full-fledged interface that allows you to control and analyze your active lifestyle. To control and read data, the bracelet is connected to a smartphone.

Consider in detail the functions and benefits of such bracelets:

1. Pedometer. The device not only counts the steps, but also determines the minimum required for you.
2. Activity analysis. By opening the application, you will find out the exact number of steps taken for the current period. When attending workouts, do not forget to include them in your schedule - this will allow you to monitor calories burned and weight loss.
3. Calorie counter. This is perhaps the highlight of the interface. You can select products from a list or scan barcodes and enter a portion of what you eat. The program will determine how many more calories you can consume.
4. lift function. It won't let you stay too long. It is enough to program the device and set the time interval (for example: 10.00 - 20.00, interval - 1 hour), how the bracelet will vibrate, reminding you that it is time to get up and move.
5. Sleep analyzer. It will allow you to determine its quality, see a graph with all phases and periods of awakening.
6. Adviser. Be prepared for the fact that the program will give advice several times a day. It is worth noting that they are not at all useless and are based on an analysis of the vital activity and physical form of your body. For example, if the quality of sleep does not reach the norm of 25%, you will receive a notification-recommendation that you need to alternately breathe through different nostrils before going to bed, as yogis do.

It should be noted right away that using the functionality of the bracelet is possible only if the smartphone has a special application that can be downloaded for free.

Food colorizer for Android

The calorizer is a calculator-analyzer of the energy value of products. Provides a report on the calorie content, amount of fat, protein and carbohydrates in a product or a finished meal.

If you have Android, install the free app from Google Play. The software add-on contains a table of products with a calculation of the energy value per 100 g. This application will help you think through the diet for each day. It works offline, that is, it does not require an Internet connection. It is enough to download the application and upload the product database.

Benefits of the Colorizer app from Google Play:

• Each viewed thematic material is saved in the history.
• Important information can be bookmarked by clicking on the star icon.
• "Favorites" and "History" can be edited, moved, deleted.
• Using the design settings, change the themes and graphic presentation of the interface, font and color.
• The "Article of the Day" widget randomly displays material from a previously loaded database on the screen.

Weight Loss Calorie Calculators

A calorie calculator for a computer or phone helps control metabolism and gradually reduce weight. The main function of such a program is the calculation of proteins, fats, carbohydrates and the analysis of the total energy value. Smartphone applications are equipped with wider functionality: barcode scanning of products, weight control chart, meal card, body mass index analysis function, etc.

Android Calorie Calculators

We present to your attention a brief overview of the best Android apps.

MyFitnessPal:

1. The most advanced food database for 3 million items;
2. User-friendly interface with a program for remembering your favorite dishes and food cycles;
3. Synchronous work with the site allows you to keep a diary both from your phone and from a computer;
4. About 400 exercises, strength and cardio training statistics, the ability to create custom fitness links;
5. Ability to connect friends;
6. Performance reporting, goal setting, English and metric chart support.

FatSecret:

1. Barcode scanner and manual input;
2. food diary;
3. Exercise diary;
4. Journal of Progress;
5. Diet calendar.

Lose weight without dieting:

• Graphs of consumption of carbohydrates, fats, proteins and comparison with the norm;
• Accounting for water consumption;
• Nutrition and training plan;
• Protection against accidental deletion by storing data on the server;
• Body volume control (chest, waist, hips, arms, legs);
• The ability to choose a weight loss program and adjust the schedule.

iphone calorie calculator

Below is an overview of the best calculators for iPhone.

All-in Fitness:

• Base of audio-video materials in HD-quality on exercises for men and women;
• 100 ready-made complexes from fitness experts;
• Product database for 300,000 positions;
• Schedule for taking vitamins and minerals;
• BMI calculator.

Dialife:

• Recommendations from Mifflin-Jeor;
• Autonomous operation of the interface without connecting to the Internet;
• Goal setting (weight, volumes);
• Expanded database of glycemic indexes of products;
• Quick product search by first letters and in real time.

How to calculate the daily calorie intake - look at the video:

The highest energy value is found in fatty foods. In french fries and chips, it rolls over - this food is detrimental to health. Figs and butter are also high in calories, however, these products are very useful in reasonable proportions. Try to eat 4-5 times a day, including in the diet foods of different categories: grains, fruits and vegetables, dairy products, meat and poultry, seafood and fish. Breakfast should be energetically valuable - it sets the beginning of the day, lunch should be complete, including the first and second courses, and dinner should be light.

In order to correctly calculate how many calories to consume per day, it is important to know the level of energy expenditure of the human body in the course of its life. That is, you need to calculate the basic metabolism, in which calories are consumed for the work of organs, the performance of any actions and various types of loads.

As a rule, each person has his own (individual) basal metabolism. And, depending on the lifestyle, its level will be either higher or lower. So, for example, in people with sedentary work, the main metabolism will be a smaller number of kilocalories, and in active people - more.

By the way, it should be noted that when calculating calorie intake per day, terms such as calories and kilocalories are often used. The fact is that these two concepts are considered identical. But the term "calories" in the interpretation is narrower and refers only to the amount of energy that is required to heat 1 degree of water. Although it is applicable to establish the nutritional value of products, as an abbreviated version of the word "kilocalorie".

Calculation of the basic exchange of a person

To calculate the basal metabolism, formulas are used that establish energy costs for both women and men. The general formula for women looks like this: 655 + (9.5 x body weight in kg) + (1.8 x height in cm) - (4.7 x age in years). For example, with a height of 170 cm, a weight of 75 kg and an age of 30 years, the number of kilocalories will be: 655 + 9.5 x 75 + 1.8 x 170 - 4.7 x 30 = 1532.5 kcal.

For men, the general formula looks like this: 655 + (13.7 x body weight in kg) + (5 x height in cm) - (6.8 x age in years). For example, with a height of 185 cm, a weight of 80 kg and an age of 30 years, the number of kilocalories will be: 655 + 13.7 x 80 + 5 x185 - 6.8 x 30 = 2472 kcal. But these calculations are not complete. And in order to establish the exact calorie intake per day, you need to multiply the resulting figure by the activity coefficient.

So, with light physical labor, the activity coefficient will be 1.4, and with mental labor - 1.6. If a person is engaged in moderate physical labor, then when calculating the calories consumed, the result should be multiplied by 1.9. With heavy physical labor - by 2.2.

Daily calorie intake varies by gender. That is, for men, their number will be higher than for women. Age also affects - more calories will be required by a young body. As a rule, young people tend to have a more active lifestyle, and as a person grows older, he becomes more calm and measured. Therefore, age is also important when calculating calories consumed.

Considering all the data, scientists have deduced the total number of kilocalories that a person should consume. At the same time, they took into account gender, age and lifestyle. So, for example, for men who lead a sedentary lifestyle, the daily calorie intake at the age of 19-30 years will be 2400 kcal. And at the age of 31-50 - 2000 kcal. With the same lifestyle at the age of 51 years and older, 2000 kcal will also be enough.

How many calories should women consume per day with a similar rhythm of life? Here it is also important to distinguish between age. For example, from 19 to 25 years old, it is recommended to consume 2000 kcal. And at the age of 26-50 - 1800 kcal. Women who are over 51 should consume 1600 kcal.

With a moderate lifestyle for men aged 19-30 years, the required amount of calories is 2600-2800 kcal. And at 31-50 and older - 2400-2600 kcal. For women aged 19-25 years, it is recommended to consume 2000 kcal per day. At the age of 26-50 - 1800 kcal. And over 51 years old - 1800 kcal.

How many calories should be consumed per day with an active lifestyle? The daily norm for men aged 19-30 years is 3000 kcal. At the age of 31-50 - 2800-3000 kcal. And over 51 - 2800-2400 kcal. For women, the daily calorie intake at the age of 19-25 will be 2400 kcal, at the age of 26-60 - 2200 kcal. And over 61 years of age, the amount of calories consumed should be 2000 kcal.

Pregnant women deserve special attention. Since ancient times, it was believed that for the proper development of the baby in the womb, the expectant mother should eat for two. And as a result, she had extra body weight. Therefore, in modern society, whole groups of various specialists worked on this issue, who found that the basal metabolism of a pregnant woman increases by 25%.

How many calories to eat per day when carrying a child? If in a normal state a woman needed about 1850-2000 kcal, then during pregnancy 2500 kcal is needed, and by the end of the term - 2800-2900 kcal.

How many calories should a child consume per day?

For children, the caloric content of nutrition should not be too low, as their body is constantly functioning, gaining strength and vitality. And the rate of energy consumed depends only on their age.

How many calories to eat per day for babies up to 4 months? Their daily norm is 550 kcal. This is the number of calories the baby receives from breast milk. And at the age of 4-12 months, the baby needs to consume 800 kcal. For this, complementary foods should be introduced, since milk alone will no longer be enough.

At 1-4 years old, the daily calorie intake will be 1300 kcal. And at the age of 4 to 7 years - 1800 kcal. If the child is 7-10 years old, then his daily norm will be 2000 kcal. Starting at age 11, the number of calories consumed will be differentiated depending on gender.

How many calories to eat per day for teenagers 10-13 years old? For girls, their daily amount will be 2150 kcal, and for boys - 2250 kcal. At the age of 13-15, girls are recommended to consume 2300 kcal, and boys - 2500 kcal. Young men aged 15-19 years should consume 3000 kcal. And for girls at the same age - about 2400 kcal. Starting at age 19, adult rates are used to establish daily calorie intake.

It is also important to remember that the vital activity of a child is significantly different from an adult. Therefore, if children constantly run around and eat more, this is normal. Don't overfeed your baby, but don't underfeed either.

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The amount of consumption of certain dishes will allow you to maintain a balanced diet. After all, in addition to calories, you should pay attention to the presence of proteins, fats and carbohydrates. Especially if a man is trying to lose weight. In addition, the rate of calorie intake per day is also important for those who engage in hard physical labor or regularly exercise, visit gyms. Without the required amount of kcal, this simply will not be enough strength. At the same time, with an excess of calories, body weight will gradually increase and there will be a problem on how to lose weight.

Food is an essential element that no one can do without. At the same time, you need to consume a certain amount of products that allow you to fill the body with the necessary substances, and also give the necessary energy for the activity of a man.

Energy received from food is measured in kcal. On the label of any of them, you can see the column in, which indicates the number of calories per 100 g. Depending on which product is consumed, the minimum calories that the body will receive will be different. At the same time, it is also worth paying attention to other elements that an adult man should use every day. These include proteins, fats and carbohydrates. The latter, in turn, can be of various types.

The most significant points in the calculation are:

• Weight. The higher this indicator, the more energy the body needs to maintain body weight.
• Height. In this case, the same dependence applies as for weight. The larger the person, the more calories he needs.
• Age. The younger you are, the more calories you burn.
• Indicator of physical activity, frequency of sports activities.

The most accurate formulas for calculating the norm of calories

There are many formulas that allow you to determine the daily calorie intake. The most accurate and popular are two: the Mifflin San Jeor formula and Harris-Benedict. Despite the differences in setting the coefficients, they are based on the same indicators: height, weight, age, physical activity. The latter was created a century ago. Of course, to date, several amendments and adjustments have been made to it. The Mifflin-San Geor formula was invented relatively recently. But, despite this, it quite accurately determines the daily calorie intake, depending on the indicators.

When calculating, one of the following indicators of physical activity can be used:

• With passive behavior, the absence of regular sports, a coefficient equal to 1.2 is used.
• If there are regular visits to the gym (3 times a week), then this indicator should be 1.375.
• With more frequent training (5 times a week), the coefficient rises to 1.4625.
• For frequent training and work that involves hard physical labor, a factor of 1.6375 must be used.
• If classes in the gym are more frequent and can be held several times a day, then an indicator of 1.725 should be used.
• With frequent sports that take place several times a day, which are supplemented by work with physical labor, it is necessary to use a coefficient of 1.9 in the formula.

Harris-Benedict Formula

They look like this:

(88.36+13.4*body weight in kg+4.8*height in cm-5.7*number of years)*physical activity index

Initial data:

• Height - 184.
• Weight - 88.
• Age - 40.
• Physical activity - 5 times a week visit the gym.

The calculation will look like:

(88.36+13.4*88+4.8*184-5.7*40)*1.4625=2812 kcal.

Mifflin-St. Jeor formula

The original formula looks like this:

(10 * weight kg + 6.25 * height in cm-5 * number of years + 5) * indicator of physical activity.

With the same initial data that were given above, the calculation will be as follows:

Food gives the human body the necessary boost of energy. Depending on individual characteristics, you can calculate how many calories you need to consume per day and choose the best foods for your diet.

Where are calories spent?

Each body needs its own "portion" of calories, which depends on lifestyle, gender and age. Performing various actions, a person spends a certain amount of calories. The load in this case can be not only physical. Even in a state of complete rest, a third of all energy is spent on heat generation, metabolism, and pumping blood through the vessels. For a cheerful mood and a beautiful waist, you need to calculate calories per day.

Thanks to an active lifestyle and regular sports, fats and carbohydrates are spent in greater quantities. For example, in an hour of running, you can lose 530-540 calories. If there is no time for morning runs, then you need to walk as much as possible. On the day a person must walk at least 6 km to keep fit and good mood. To overcome this path, you need 220-230 calories and one hour of time.

Overeating threatens not only problems with the stomach, but also excess weight. The subcutaneous layer of fat is excess energy that the body did not have time to spend. Knowing what calorie intake per day is necessary for a particular person, you can not be afraid of a sagging stomach and sides.

Learning to count calories

Getting rid of extra pounds is better to start with a review of what is in the refrigerator and is used every day. The number of calories per 100 g is indicated on the packaging of all products. For convenience, you can have a notebook in which you need to record the time, type and amount of food eaten. By producing calculation calories per day, everything is taken into account, even the smallest candy. With the help of kitchen scales, it is necessary to weigh vegetables, fruits, cereals, meat. If the product is without a label that contains information about the energy value, then the necessary information can be easily found in the open spaces of online nutrition magazines.

Counting calories in soups or salads is easy enough. Each ingredient must be weighed separately on a scale and the results recorded. Then, using the calorie table, calculate the required numbers. For example, there are 77 calories in 100 g of raw potatoes, and 577.5 in 750 g. During heat treatment, cereals and pasta increase in weight, so the calculation is based on a dry product.

How to calculate the required number of calories per day?

In order not to harm your own figure, you will need to know how many calories you need to consume. Each person has their own daily routine. Statistics say that 2000 calories is the average requirement, that is, the required calories. You can consume no more than the specified norm per day, then the waist will retain its previous volumes. In fact, this figure is not correct enough. You can determine what daily calorie intake is needed for men and women of different ages and weight categories using the special Harrison-Benedict formula:

Women: 650+(9.6×weight, kg)+(1.8×height)-4.7(age)

Men: 60+(13.7×kg)+(5×height)-6.8(age)

The resulting figure must be multiplied by a coefficient that is individual and depends on the activity during the day:

• Rare sports or sedentary lifestyle - 1.2;
• Visits to the gym 2-3 times a week - 1,375;
• Regular physical activity 4-5 times a week -1.55;
• Professional training every day - 1.7;
• Classes 2 times a day (or hard physical work) - 1.9.

How many calories should you eat per day to lose weight?

To lose weight, you need to reduce the amount of energy consumed with food. But that doesn't mean you have to starve! Nutritionists recommend no more than a 20% reduction in the level of daily replenishment of energy reserves. For example, if the result of calculating the formula is 1500, then it is safe for health to reduce to 1200 calories per day. The menu should be as useful as possible and contain fresh vegetables, fruits, protein. Having made the correct calculation of the calories consumed per day, an approximate food plan is drawn up.

If the weight significantly exceeds the norm, then the diet must be radically changed and daily calories should be constantly monitored. Restriction in food at first will cause a feeling of hunger. Gradually, the body will get used to the restructuring, and the extra pounds will go away. At the same time, it is important to give the body physical activity: classes in the gym, aerobics, running, cycling. If you spend more calories than you consume, then the result will not be long in coming.

Menu for 1200 calories per day

This amount is considered optimal for losing weight without harming a woman's body. The received energy will be enough to support the work of the body, and the feeling of hunger will not haunt all the time. Counting the amount of "fuel" eaten, you need to write everything down in a notebook or notepad.

First of all, we “break” 1200 calories into several parts. On the day, the menu is usually divided into 5 meals (every 3-4 hours). Daily Meal Options:

• Oatmeal with raisins on the water - 200 g;
• Tea without sugar

• Cucumber and tomato salad dressed with olive oil - 150 g;
• Low-fat kefir - 200 ml;

• Vegetable soup or borsch (possible on low-fat broth) - 1 plate;
• Rye bread - 1 slice;

• Apple (banana);
• Yogurt (tea);

• Boiled potatoes (in uniform) - 2 pcs.;
• Vegetable salad - 150 g;
• Kefir (tea).

Ingredients can be selected according to taste preferences within 1200 calories.

How many calories does a woman's body need?

The female half of the population monitors the consumed products and their quality more than men. Thanks to such vigilance, sagging sides can be avoided and a lack of vitamins can be prevented. A woman's daily diet should consist of foods that leave a feeling of satiety for a long time. All the calories eaten per day for a woman should not "float" with an orange peel. You can, of course, afford a piece of cake or a few chocolates, but freshly squeezed juice or muesli filled with yogurt will bring more benefits. You can make a suitable diet with the help of a dietitian who will take into account all the necessary requirements of the body, depending on age and weight.

Girls in adolescence need as many healthy foods as possible, from which energy will go to the process of body growth and mental work. The rate of calories consumed per day is from 2700 to 2800. After 25 years, the amount of energy needed can be reduced and the daily ration can be reduced to 1800-2000. Using the calculation formula, you can find out exactly how many calories are required per day for a woman of a certain age and activity level.

calories and pregnancy

During the bearing of a child, a woman’s body needs constant nourishment, but “eating for two” is not necessary. The health of the expectant mother and baby depends on the quality of nutrition. Therefore, it is imperative to know how many calories you need to consume per day. The regime in the first months of an interesting situation is not much different from the usual routine. Therefore, calories are consumed at the same pace as before. Calculating the daily rate, it is necessary to take into account the body mass index (BMI), weight and activity. The mass index is calculated by the formula:

BMI \u003d weight (kg) / height (m 2)

The normal indicator is in the range of 18.5 - 25. With such values, the daily diet of a pregnant woman should consist of 2400-2800 calories. Accordingly, if the index is more than normal, then the amount of food consumed must be reduced so as not to gain extra pounds. Thin girls with insufficient body weight can increase the amount of calories to 3200-3400 per day.

How many calories does a man need per day?

The male body always needs more energy than women. This is due to body weight and a fast metabolism. The nutrition of a man should be satisfying and useful for the normal functioning of internal organs. The daily diet of a man who goes to the gym 2 times a week should consist of 2500-2800 calories. Depending on the loads, this value can vary up or down. You can find out how many calories a day a man should consume using the same system.

For weight loss, you need to calculate and reduce a specific rate per day using the Harrison-Benedict formula. Weight loss for a man can be up to 4 kg with a properly designed menu, in which calorie intake per day will be reduced. You will have to give up harmful preservatives and alcohol. The latter, by the way, also contains calories, but there is no benefit to the body from them. Beer, for example, contains 42 calories per 100 grams, while vodka has 270 calories.

Nutrition for drying the body in men

The protein diet is aimed at getting rid of fat and reducing carbohydrates. Due to this, the beer belly will gradually degenerate into the press. To build a muscular corset, it is necessary to include more protein foods in the daily menu. In addition, the body needs vitamins and minerals.

Calculating the amount of the main "building" element is simple: 1 g of protein is needed per 1 kg of body weight. In the morning, you need to eat cereals (buckwheat, oatmeal) on the water, seasoned with a teaspoon of honey. From fruits, you can eat an apple or a banana. For the second breakfast - cheesecakes and a glass of drinking yogurt. Lunch should consist of chicken breast soup and a main course, such as stewed potatoes. But the afternoon snack is cottage cheese and tea. Dinner can be made up of boiled (steamed) dietary meat and vegetable salad. The number of calories per day is calculated by weight and age. After 2 months of a protein diet, the result will be noticeable.

Women need to consume fewer calories per day than men. This is due to the peculiarity of metabolism. Consumption is higher in people who engage in various sports or lead an active lifestyle. Pregnant women also need more calories, just like children. And older ladies, especially with a low level of physical activity, will have to constantly limit themselves due to the low energy needs of the body.

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Daily rate

The daily norm for men and women is fundamentally different. The role is played not only by age, but also by lifestyle, metabolism, and the goal that needs to be achieved. If you want to lose weight, the amount of food you eat should be reduced. If you need to gain weight, calories should exceed the daily allowance.

The course of metabolic processes in women and men is different. Therefore, the average consumption rate (in kcal) for a woman is 2000, and for a man - 2500. But with the help of formulas, tables and examples, you can calculate more accurately. The result must be correlated with respect to lifestyle.

First you need to understand what a calorie is. A person consumes 2000 kcal per day, but for convenience they are simply called calories (although thousands are meant 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 happens that it is not enough for life support, then the energy is taken from the reserves. This results in weight loss. Any load, physical or mental, requires additional energy, so the calculation of the norm depends not only on the gender for which it is done, but also on the lifestyle. The following factors may influence:

• the activity that the person is engaged in;
• physical activities that are included in his life;
• age.

Young people require a lot of energy per 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 present. For people who work in an office, calories are needed significantly less than for those who work in a factory. If a person regularly engages in intensive training, then the expense in this case is higher. Studies show that they need to consume twice the amount of the norm for his age. Main theses:

• the older a person becomes, the lower the norm;
• daily requirement in women is lower than in men;
• pregnant women and lactating women must provide energy for the child as well, so they eat more;
• people who do intense workouts should eat twice as much.



How to eat

Basically, everything is simple with quantity, more difficult with quality. Food should always be balanced. Approximately so: 30% should be fats, 50% - carbohydrates, 20% - proteins.

A slight deviation from these proportions does not fundamentally affect. However, a severe disorder, for example, fatty foods consumed in large quantities, with a small amount of proteins and carbohydrates, turns into body fat.

In most cases, the menu should contain a lot of fruits and vegetables. Then there will be no extra weight. If only carbohydrates are consumed, there is enough energy for life and few proteins. This can lead to pain.

Each element - proteins, carbohydrates, vitamins and minerals - is necessary to maintain health. If something begins to act excessively, then the second, of course, 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 a sufficient level of health. To start fast weight loss, you need to limit the amount of calories consumed.



Norm calculation

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 a daily allowance of 1440 calories. This amount is enough to keep the body in working condition, but also:

• it takes about 200 more calories to digest food;
• active sports life consumes a lot;
• additional energy is also needed for mental work.

From the table you can see approximate examples of the daily allowance for women and men. But it can be set more precisely than shown above, as the data may differ.. For example, a person of short stature requires fewer calories, while a tall person requires more on average.



Daily allowance 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 the case for everyone, however, most have to limit the use of sweets and starchy foods.

How to calculate

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;
  • aged 26 to 50 - about 1800;
  • from 50 - the norm is 1600.
• With moderate 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 - 2400;
  • 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 kilocalories from the daily norm. This will help to lose 0.5 kg of weight every week, eliminating the entanglement of the skin from its sudden loss. If you increase this number to 1000, a woman will lose 1 kg per week. It is necessary that the daily rate is not lower than 1200, because in this case the body will experience stress and go into an economical mode. The weight loss will stop there.

There are several formulas for calculating. The most popular of these is the Mifflin-San Jeor formula. He introduced it a few 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 obtained is multiplied by the following activity factor

Harris Benedict Formula

This formula was developed back in 1919, so for modern women it is a little inaccurate. But let's take it as an example:

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.

The 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 if a man leads an active life. Fat is deposited on the abdomen, not on the hips. 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 more difficult 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 is as follows:

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 (smr) - 6.7751 x number of years

The result obtained is multiplied by the activity coefficient.

Norms for weight loss

Considering that the appropriate 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 allowance of 2000 calories, in order 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, like for 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 related to mental work
Work related to the service sector
Labor associated with significant physical effort
elderly people

Norm for children

Focused on the age of the norm per day are as follows:

The norm of a teenager is equated to adult women and men. It is worth paying attention to the child. Some children are very mobile, energetic. They need to eat more, they will burn more. Others behave more calmly, so their daily allowance may be lower. Mom and dad must determine how many calories a child needs to consume per day.

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