How many calories per day to maintain. How to calculate your calorie consumption: basic and additional

Each person is individual, and each formula may have an error. You need to choose the formula that will work for you.

Start with the average, or a formula that approximates the average. If the results are not as effective as expected, try the following value: for weight loss - a lower value, for weight gain - a higher value.

Harris-Benedict equation

Basal metabolic rate according to the Harris-Benedict formula is determined taking into account gender, age and body size. The equation was first published in 1918. The formula is suitable for men and women over 18 years of age.

This formula has a rather large error - according to the Academy of Nutrition and Dietetics, 90% coincidence of results with real data was recorded only in 60% of cases. That is, in 40% of situations, the equation can show incorrect data, and, mainly, upwards. That is, as a result of the calculation, it may turn out that the need for calories is overestimated and a person begins to consume more calories than he actually needs.

The New Harris-Benedict Equation

Due to shortcomings in the basic Harris-Benedict formula, an updated equation was published in 1984. Rosa and Shizgal conducted a study on a larger group, with data taken from the research papers of Harris and Benedict in 1928-1935.

This formula already takes into account the features that in the old formula led to excess calories and therefore this formula was more often used to determine the basic metabolic rate until 1990.

Mifflin Formula - San Jeora

Over time, the way of life of people also changes, new products appear, the schedule of food, physical activity changes. A new formula has been developed, it does not take into account the muscle mass of the body, and is also calculated based on height, weight and age. This equation is used clinically to determine calories based on basal metabolic rate.

According to research by the American Dietetic Association, the Mifflin-St. Jeor formula turned out to be the most accurate. considered in other sources. what is this formula more precisely formulas Harris-Benedict by 5%, but can still spread +-10%. But this equation has only been tested on patients in the Caucasian group and therefore may not be accurate for other groups.

Ketch-McArdle Formula

The formula was derived not on the basis of weight, but on the basis of lean muscle muscle mass. Thus, this formula ignores the energy devoted to maintaining fat and its accuracy for fat people lower than for people of athletic build.

If you are in good physical shape, the result of this equation will be accurate enough for you. If you have just stepped on the path of improving your figure, use the Mifflin-St. Jeor formula.

WHO Formula

The World Health Organization formula is based on the Schofield formula (sex, age, weight) adjusted for height and is currently in use. Previously used in dietary recommendations USA. Based on basal metabolic rate, thermic effect of food, physical activity and thermoregulation.

Based on body area

The formula is suitable for people over 20 years of age. Energy expenditure (or metabolic rate) at rest is proportional to body surface area, usually expressed as kcal per square meter of body surface area per hour (kcal/m2/m). Body surface area can be calculated from your height and body weight

Calorie calculation

Why is it necessary to calculate the number of calories per day?

The answer is simple - to keep, gain or lose weight, you need to know how many calories your body consumes. If you want to lose weight, you need to spend more calories than you consume. You only get calories if you eat or drink something. And you have to spend calories constantly - for the work of the body itself, for physical and mental stress.

Average number of calories per day

Generally, women need 1500-2000 calories to maintain their weight. For men, this value is greater - 2000-2500 calories.

How many calories are required to lose weight or gain mass

By using online calculator you can calculate the calorie requirement you need for existence, and calculate the number of calories for losing weight, gaining or maintaining weight. Calories are calculated by weight, height, age and activity. Based on the data and your desired weight, the calculator will calculate the number of calories you need to consume per day to lose, gain or maintain weight. As a rule, calculations are made by several methods that will show an approximate range. This is done to minimize the error of each individual calculation method.

Minimum calories per day for weight loss

The calculation of the number of calories is shown in the "Weight Loss" column. "Extreme Weight Loss" will show you the minimum possible calorie values ​​for reference, but it is not recommended to use them. If you reduce the amount of calorie intake below the minimum, then the body will begin to burn not only fat, but also muscle to get energy. The metabolic rate will drop and even a slight excess of calories will be stored by the body. In addition, muscles consume several times more energy than fat cells. Therefore, burning muscles does not lead to positive results.

Zigzag calories

The results of the calculation include a table for calculating calories by day, the so-called "zigzag". It is believed that top scores are obtained by slightly varying the daily calorie content, observing the average value.

How to count kilocalories

A kilocalorie is a thousand calories. One calorie is how much energy it takes to heat 1 ml of water by 1 degree. But there is also food or dietary calorie equal to a kilocalorie. On product packages, the calorie content of products can be indicated both "kkak" and "cal", and this will denote kilocalories.

Calorie Calculation Example

Anna, office worker, two children. Does household chores when not at work. He goes in for sports three times a week. Height 163 cm, weight 65 kg, age 35 years. Wants to reduce weight to 57 kg. According to the Mifflin-San Zheor formula, the daily calorie intake will be 1833 kcal, with an average of 1918. To lose weight, Anna needs to reduce her daily calorie intake by about 500 calories per day, that is, consume 1400 kcal.

Should You Eat the Same Number of Calories?

You can stick the same amount calories per day, or you can move 200-500 calories to the previous or next day from the day of training. Also, if the weight has suddenly stopped (weight plateau), then eating calories according to the Zigzag scheme will help move it off the ground.

Can you lose weight on a diet alone?

You can lose weight, but by reducing the daily calorie intake, a person loses not only fat, but also muscles. Try to lead a more active lifestyle, do exercises, add small physical activity

Weight loss rate

Weight gain rate

Ideal for increasing muscle mass is 1 kg per month for men and 0.5 kg per month for women. A large increase will lead to an increase not only in muscle, but also in fat.

Should you drink water?

Use clean water essential for weight loss.

Warning

All calculations are based on mathematical and statistical formulas. But only a doctor can give an accurate assessment and recommendations. Please consult your doctor before starting a diet or changing your exercise level.

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

Fundamentals of Dietetics

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

1. Admission food products into the body should be equal to their consumption.
2. Food should contain carbohydrates, proteins and fats in the prescribed proportion.
3. Mandatory presence in food daily diet vitamins and microelements.

If a person does not receive natural active substances, it begins to form various diseases(hypertension, obesity, diabetes and others), which leads to a decrease in life expectancy.

Balanced diet

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

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

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

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

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

Where do calories come from

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

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

What is spent on

Calories are consumed in the following activities:

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

To find out how many calories a person spends per day, you need to know him vigorous activity: studying, working, professional athlete, housewife, etc.

What happens when there is a lack of calories

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

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

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

Daily Value Formula

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

• basic metabolism is the expenditure on the vital functions of the body: respiration, digestion of food, supply of organs with blood, and so on;
• daily expenditure on physical labor.

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

Norm for women

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

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

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

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

Harris-Benedict formula:

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

The result obtained must be multiplied by the activity index.

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

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

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

Women over 50 need a little fewer calories as the basal metabolic rate decreases.

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

Norm for men

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

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

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

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

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

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

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

Weight correction

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

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

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

Essential nutrients must be contained in the exact ratio:

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

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

Video

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

Factors Affecting Calorie Needed

There is no single answer to the question of how many calories you need per day. Their required amount for a person is influenced by several factors that should be considered when compiling your diet.

Floor. Muscles are the main consumer of energy. Accordingly, the rate of calories consumed per day for men is higher, because they surpass women in terms of muscle mass. So how many calories per day should a person consume depending on their gender? The approximate norm of calories per day for men is 2500 kcal. For women, this figure is 2000 kcal.

Load mode. This is one of the most significant factors in determining how many calories to consume per day. The higher the degree of physical activity, the more energy is consumed. So, for a man with a sedentary lifestyle, the normal daily amount is 2200 kcal, for a woman - about 1800 kcal.

Age. How many calories you need to consume per day also depends on the age of the person. If we compare the ratio of body weight and energy needs, then the greatest expenditure of energy and, accordingly, calories, are observed in children. As the body grows and ages, these needs decrease. So, in order to determine how many calories per day you need to consume after the age of 30, you need to subtract 50 kcal from their average daily amount for each decade lived.

special circumstances. During the recovery period after illnesses, with excessive psycho-emotional stress and in other stressful situations, the body's need for energy increases. In such cases, the average number of calories per day for a person can increase by 100-300 kcal, depending on individual features organism and situation.

How to properly distribute calories

The distribution of calories in the diet. When calculating how many calories you need per day, the significance of their distribution in the menu is often lost. For example, the daily amount of energy can be obtained from 400 g fatty meat or from 4 kg of apples. But in both cases there is no question of healthy eating. Therefore, it is necessary to correctly determine how many calories per day should fall on one or another group of nutrients. So, proteins and fats should account for approximately 25% of the daily calorie intake, and the remaining 50% should come from carbohydrates. In this case, the main condition for maintaining health is observed: the body not only receives the amount of energy it needs, but also covers its needs for essential nutrients.

Distribution of calories by time of day. If people usually decide how many calories a person needs per day and from which foods they should come from, then the principles of daily energy distribution are often ignored. The rules are: what closer time in the evening, the less high-calorie should be the food consumed. Compliance with this condition will not only allow you to maintain your daily calorie intake at the proper level, but will also help maintain tone and energy during the day, as well as ensure good rest at night.

Washing dishes, walking in the park, exercising in the gym and any other even the most insignificant activity is accompanied by the burning of a certain amount of calories. Calories are the energy that the human body spends to function normally. Every person, regardless of whether a woman or a man, on a daily basis must supply his body with a certain amount of calories. The required amount of calorie intake for each individual person is individual and is determined by such factors as gender, age, lifestyle, level of daily activity.

In terms of gender, calorie intake differs in that daily rate for men is higher than the daily norm for women. In terms of age, a young body requires more calories, which spends significant energy on growth and development.

In addition, young people tend to be more active, while as they grow older, a person's lifestyle tends to become more calm and measured. At the same time, a person who spends most of the day sitting in the office needs much fewer calories than, for example, an athlete whose daily schedule involves many hours of training.

Daily calorie intake for men

Passive lifestyle.

The norm for men aged 19 to 30 is 2600-2800 calories, for men from 31 to 50 the daily calorie intake is 2400-2600. Those over 51 are recommended to consume 2200-2400 calories.

Active lifestyle.

The daily calorie intake for a man aged 19 to 30 is 3000 calories, aged 31 to 50 - 2800-3000 calories. If a man is over 51, his daily calorie intake is 2800-2400.

Daily calorie intake for women

Passive lifestyle.

Women in this category aged 19 to 25 are recommended to consume about 2,000 calories per day. The daily norm for women aged 26 to 50 is 1800 calories. For women over 51 years old, 1600 calories per day is enough to maintain normal life activity.

Moderately active lifestyle.

Women aged 19 to 25 need 2200 calories daily. The daily norm for women aged 26 to 50 is 2200 calories, for women over the age of 51 - 1800 calories.

Active lifestyle.

The average daily calorie intake for active women aged 19 to 30 is 2,400 calories. Women aged 31 to 60 are recommended to consume 2200 calories. Women over 61 - 2000 calories.

In addition, the daily calorie intake, which the human body must necessarily receive, depends on what relationship a person is with his own weight. For those who struggle with the problem excess weight recommended to consume fewer calories. Those who, on the other hand, are trying to gain weight, should increase their calorie intake.

The daily norm of proteins, fats and carbohydrates for both sexes

Carbohydrates, proteins and fats are three key macronutrients that support the biochemical function of the body, provide it with energy and strength to solve everyday problems. A person who provides his body with the necessary amount of calories, as well as the correct balance of proteins, fats and carbohydrates, provides significant assistance to his body.

Carbohydrates are the main energy resource of the body. During digestion, carbohydrates are broken down into glucose, which is the main fuel for our cells. None of the organs of the human body will function normally without receiving the right amount carbohydrates. Most healthy carbohydrates found in foods such as whole grains, fresh fruits and vegetables. The important energy value of carbohydrates for the body is determined by the fact that it is carbohydrates that should provide 60% of the daily intake of calories consumed by the body.

Protein can be defined as a building material human body. Muscle organs, hair, nails, all human systems are made up of protein. Equally important, protein is actively involved in the work immune system. The highest content of this important macronutrient can boast of products of animal origin.

Usually within 10 to 15% of total calories should come from protein. So, for example, if you consume 2,000 calories per day, at least 200 of them, or about 50 grams, should be "protein" calories. It is generally accepted that a person should try to eat about one gram of protein for every kilogram of body weight.

The role of fats for the activity of the body is no less important. Fats contribute to the intake of a number of macronutrients necessary for life, activate the protective function, take part in metabolic processes and perform many other useful functions. In addition, it is fats, having the property of being deposited with excessive intake, that provide the body with energy when the intake of carbohydrates and proteins is not enough. However, excess consumption Saturated and trans fats increase the risk of heart disease and several other health problems. "Healthy" fats are unsaturated fats that large quantities contain products such as olive oil, fish, nuts, dairy products. Approximately 25-30% of total calories consumed should come from fat, of which less than 7% should be saturated.

Thus, by following the above calorie and macronutrient intakes, you will be able to provide your body with energy, and it, in turn, will provide you with health and vitality.

Not sure what to eat to replenish the protein in your body? Then our site will help you.

Well, here you will find out what you need to eat in order to gain muscle mass.

On average, I use 3000-5000 kcal. (Without denying anything)
Sport is not at all mine (I look like a month and I will give up along with all diets
weight about 62 kg for height 169 -_- sedentary image(

Have you gone crazy? 2000 calories with a sedentary lifestyle in half a year will turn you into Jabba the Hut and this at any age. Not to mention the fact that there is a formula by which you need to calculate your rate. Everything is taken into account. And height, and weight, and age ... PPC. And Google gives this result first. And then a bunch of schoolgirls, having read such smart numbers, are ready to puke for days, just to lose weight

Polar watch + scale + app like MyFitnessPal + proper diet(vitamins, omega3s, minerals, proteins, fats and carbohydrates in correct proportions) + cardio and lose weight for health.
Do not powder your brain with calories, just weigh yourself every morning and cut down on the amount of daily intake if the weight does not go away or do more cardio per day in time, training should not be less than 45 minutes, two such a day + walking stairs instead lift and lose weight. Carbohydrates to eat slowly digestible instead of fast and at night an hour before bedtime fat-free cottage cheese for protein intake into the muscles during 6-8 hours of sleep. Consume fiber in required quantities, it is necessary to remove waste from the body, eat often and in small portions, every 2 hours, so you accelerate your metabolism and do not increase blood sugar.

Who knows if you can eat octalia for lunch?

• In the interval from 12.00 to 15.00 in no case

Why fat 30% and protein 10%, in other sources, on the contrary, fat 10%, protein 30%. It is more clear when the protein is 30%.

Calories in any case, you need to consume less than you spend, for losing weight. And more, but whiter, for those who are gaining mass.

Good evening. I am 30 years old and have two children. I work at the post office and I live in the north. I will not say how much I hang, but I really want to lose weight. The worst thing is that various sites are profiting from this. Please tell me, I beg you, how can I calculate calories in order to lose 10 kilograms.

How did you choose the number of 3000kcal per day for a 19 year old guy who leads an active life? And if he is 163cm tall and weighs 49kg? He will gain 8kg in a month for sure) Or if the guy weighs 105 and is 188cm tall? He will lose a couple of kg in exactly 2 weeks. What about body type? Where do these numbers come from...

The article is interesting and reasonable. At the expense of the complexity of calculating calories, I think that if you have already taken another week to sit on a diet while strictly controlling the calories consumed, then it is easier to write a strict menu for this entire period. Find out which foods are high in calories, make a menu for each day with the calculation of specific foods, their quantity and frequency of eating. Write everything down and just try not to deviate from the planned menu for the whole period.

I agree with Anton: not calories, but kilocalories and the norm for each person is different, depending on age and lifestyle. 1 cal = 0.001 kcal

• • Denis, what a heresy! It turns out a meter and a kilometer, too, the same thing ?. And the prefix Kilo- is really not a thousandth part, but a thousand parts. A thousandth of anything is miles. It's embarrassing not to know.

You wrote wrong in the article. Not calories, but kilocalories. Daily rate 2500 kcal (kilocalories)

• Anton, what would you know in Europe and even in your country, they often write cal on food packages, that is, cal, which is abbreviated from kilocalorie (kcal. or kcal.). so everything here is correct. just inquire.

but if I'm 12, how many calories do I need per day?

And here, we women are not lucky: you need to consume fewer calories than men)) This is our lot - to lose weight forever. If packaged foods say how many calories they have, then what about cooked ones? For example, I never know how many calories I consumed per day, but I try to spend and spend them))

Interesting material, though I did not find the answer to my question. For example, if I constantly sit at the computer (I have such a job), then what kind of diet do I need? This is a sedentary lifestyle, this is clear, but what is needed for the eyes, what foods to avoid so that excess fat does not accumulate, and how many calories are needed for such work.

I read somewhere that one American football player consumes on average about 300,000 calories a day. And some sumo fighters even more. I was always wondering - is not such an overload harmful to the body? And how is he, the poor fellow, doing?

• 300,000 calories is some kind of improbable amount of food. Most likely you misunderstood the article 🙂 It's better to follow the advice from our article 😉

Oooh, even washing dishes burns calories? - cool)) Counting calories, calculating the waste rate of proteins, fats, carbohydrates - it's so "tedious", but when you really need to lose weight, keeping yourself normal for your own health is a great way out! And this article is a great help!

Women need to consume fewer calories per day than men. This is due to the peculiarity of metabolism. Consumption is higher for people who exercise various types sport 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 violation, such as that used in in large numbers fatty foods, 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, 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 from daily ration confectionery, animal fats and sugar. 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 comfortable weight loss, it is necessary to subtract from daily rate 500 kilocalories. 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, in the event that a man leads 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. 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

Given that suitable option from the list above has already been selected, you need 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 fast weight loss it is necessary to remove 40% of the norm. IN this case you need to eat no more than 1200. Minimal amount, as in women, should not be less than 1200.

If we take the average rate for men and women, then it will look like this:

Labor intensity	Age
		Men				Women
Work is 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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