How many calories do you need per day. An example of a menu with calories suitable for weight loss

There are many things that mankind can easily refuse. But there is something that is necessary for survival and procreation - this is food and water. And if the water balance needs to be maintained by a certain number of liters of fluid daily, then with food everything is much more complicated.

Proper nutrition is the source of fitness and well-being. The correct calculation of the calorie intake per day will allow you to keep yourself in good shape, forgetting about ailments.

Any activity requires a certain amount of energy costs. Without them, physical and mental abilities do not manifest themselves to the fullest. A diet that provides a large amount of energy increases fat mass. On the contrary, with a low-calorie diet, gradual weight loss begins.

The whole difficulty lies in finding the golden mean. To lose weight or gain muscle mass should, first of all, be guided by proper nutrition, and the number of calories must be selected as accurately as possible.

There is a conclusion of experts about how many calories you need to consume per day. For the stronger sex - about 2500 cal., For the weak - 2000 cal. These figures are approximate.

There are many factors that affect these values:

Lifestyle;
labor activity;
schedule;
meal time;
age;
the amount of physical activity.

You can not put on the same level, for example, a manager in an office and a worker in the construction of a residential building.

However, it is possible to take out some axioms:

the older the person, the less energy he needs;
a man needs more energy than a woman;
pregnant and young mothers form a reserve for themselves and the baby;
with heavy physical exertion, the diet should be doubled.

Impact of the quality of calories consumed

Food should consist of a uniform amount of fats, proteins and carbohydrates. As a percentage of 30, 50 and 20. Not observing these proportions, excess fat remains in the body.

And with excessive consumption of carbohydrates with a decrease in the value of proteins, you will immediately feel a lack of strength, lethargy, and a decrease in immunity. Losing one, gaining another.

Calculation of daily caloric intake

If we proceed from the fact that 1 calorie per 1 kg of weight is burned hourly, then further calculation will show how much energy you need to get with a weight of 75 kg in the amount of 1800 cal.

This value is only sufficient for normal operating condition. If you add here the digestion of food, physical and mental stress, the figure will immediately increase.

Currently, the approximate calculation is as follows: on average, 24 calories per 1 kg of body weight must be expended in 1 hour. Calculating the norm of calories per day for women is more difficult to perform, due to the special physiology of the body.

The weaker sex, according to statistics, gains weight faster. And in the case of expectation or the birth of a child, the weight grows by leaps and bounds.

Lifestyle plays an important role here. With low mobility, middle-aged women will need 1800 per day, with an average - 2000, with high - 2200.

When losing weight, subtract 500 units from the value you derived. This scheme will allow you to lose weight by 0.5 kg per week. The main thing is not to get carried away with weight loss. Reduce calories below 1200 units. undesirable.

The calorie intake for men is significantly different compared to women. A man needs protein. And to get it, energy reserves will have to be increased.

With a sedentary lifestyle, middle-aged men need 2200 cal., With average mobility - 2500 cal., With high mobility - 3000 cal.

Daily calories for weight loss

In order to find out how many calories you need to consume in order to lose weight, you should calculate the daily energy spent. After you have calculated your daily allowance, feel free to subtract 20% from this value, but, recall, this figure should not be less than 1200 units.

This will be your calorie intake for weight loss. Strive to stick to the result and you will soon feel the change yourself.

Proper diet for children

If the adult male and female organisms are fully studied, the issue of proper nutrition of children from year to year remains on the surface. Each child is individual.

The quality of food is paramount. Depending on age, a child needs 800 calories at 1 year old, 1500 at 3 years old, 2000 at 6 years old, 2900 at 13 years old.

Keeping yourself in good shape throughout your life is not an easy task. Her decision is up to you.

For questions about proper nutrition, cleansing the body, choosing the right diet, you can always contact us. We, in our case, are always ready to help you.

Photo examples of calculating the optimal calorie intake per day

So how do you learn to eat right? First of all, you need to find out how many calories you "eat" daily. To do this, using the calorie tables, count the number of "eaten" calories. As a rule, as a result of calculating daily calorie intake, most overweight people get numbers from 2 to 3-4 thousand kilocalories per day, or even more. In order to lose weight, you must "eat" 1000-1400 kilocalories per day. The more the number of calories you consume differs from the above figure, the less result from following the diet, and if the number of calories is 1800 - 2000 kcal per day, you will not lose weight at all.

How to calculate how much to eat per day?

However, for fans of mathematical calculations, we present a formula by which you can more accurately determine the amount of energy expended per day and thus know how much you need to eat in order to lose weight. We repeat once again that it is desirable to switch to a consumption of 1000-1400 kcal per day without any complicated calculations.

So, energy consumption consists of the following components: basic metabolism + energy spent at work + energy spent during leisure + energy spent on digestion.

BX

This is the amount of energy needed to maintain the life of an organism that is at rest, that is, in the morning, lying in bed on an empty stomach at a comfortable temperature. For men, this value is 1 kcal per 1 kg of body weight per hour, and for women - 0.9 kcal / kg / hour. That is, if you weigh 90 kg, then the main metabolism per day will be: 0.9 kcal x 90 kg x 24 h = 1944 kcal. At the same time, we calculated the basic exchange for a woman who does not want to lose weight. If a person calculates his nutritional balance in order to lose weight, then it is necessary to determine the number of calories per desired body weight. Let's go back to our example: let's say the desired weight is 60-65 kg. Therefore, the main exchange should be: 0.9 kcal x 65 kg x 24 h = 1404 kcal.

The energy that is spent in the process of work

Approximately 26% of the basic metabolism is enough to cover energy costs during sedentary work. If your basal metabolism to lose weight was 1404 kcal, then muscle work during sedentary work requires 365 kcal. For people of various specialties, there are already calculated values \u200b\u200bof energy costs during an 8-hour working day:

with light physical work for mechanized labor professions (laboratory assistants, cashiers, programmers), approximately 1000 kcal is required to cover energy consumption;
for persons performing moderately hard work (workers, machine operators, drivers of vehicles), 1500 kcal is needed;
to cover the costs of physically hard work, 2000-2500 kcal is required, and sometimes more (miners, diggers, athletes).

Energy consumption throughout the day

Energy consumption during leisure consists of housework, sports and recreation. The table shows the approximate energy consumption for various activities.
Leisure energy expenditure per standard person weighing 60 kg.

Type of activity kcal/hour
sleep 50
rest lying down 65
reading aloud 90
household work such as washing dishes, ironing, cleaning 120-240
calm walking 190
brisk walking 300
jogging 360
skiing 420
rowing 150-360
swimming 180-400
cycling 210-440
skating 180-600

Nutritional thermogenesis

For the consumption and further utilization of food, the body expends a certain amount of energy. It has been established that protein foods are most difficult to digest, and the utilization of carbohydrates and fats requires 10 times less energy than for protein foods. With a mixed diet, which is the most physiological, the metabolic rate is 6.5% of the main metabolism, that is, in our case, 91 kcal / day will be spent.

Calorie calculation

To calculate how many calories enter the body every day, just look at the corresponding table of caloric content (energy value) of products. In addition, the calorie content is usually indicated on the package.

Correction of body weight should begin with determining the basic caloric content of the daily diet, in which the body does not lose weight and does not get fat. Then, depending on the goal - to lose weight or gain weight - adjust it with the appropriate menu.

First way. For a week or two, leading a normal life, write down the amount of food you eat every day. Then, using the calorie tables, determine the average daily number of calories.

The second way. It is believed that for every kilogram of body weight, approximately 30 kcal is required. Thus, to determine how many calories you need to consume per day, you need to multiply 30 kcal by body weight in kilograms.

How to regulate your diet

The resulting figure will allow you to adjust the daily diet depending on the goal:

if body weight remains constant, nothing needs to be changed: the body spends as many calories as it consumes;
in case of excess weight, the tendency to increase it is worth reducing the calorie content of the daily diet, but not completely giving up food;
with excessive thinness, it is worth increasing the energy value of the daily diet.

Even with a slight imbalance of calories - for example, the intake of only 100 extra kilocalories each day - 4.5 kg of body fat accumulate per year. That is why it is so important to return not only the optimal body weight, but also to maintain it at this level, to fully consume all calories, preventing them from turning into fat.

Having determined the basic calorie content of the diet, for weight loss, you can reduce the daily diet by 200-300 kcal. In any case, you should not lose weight faster than 100g per day. Otherwise, the body will not have time to adapt to changes, there may be disturbances in the work of internal organs and systems.

How many calories does a healthy person need? Recent studies have shown that a person consumes an average of 3,000 calories per day.

How many calories do you really need to eat? The norm should vary between 2000 and 2500 calories. Thus, people usually eat more than they need. The daily calorie intake does not correspond to the real needs of the human body and, with low physical activity, excess fat reserves are formed. To keep yourself in shape, you need to change your diet.

If you want to follow a strict diet and lose weight quickly, you can use the following menu, which is based on a daily intake of 1200 calories.

Try at least 30 minutes of daily exercise to speed up your diet. In addition, you will tone your muscles! As they say, kill two birds with one stone.

All nutritionists and nutritionists unanimously argue that for a proper metabolism, you need to know the individual number of calories per day for weight loss and eat according to the daily calorie content - this will help to gently reduce weight. However, the number of formulas and different online calculators is confusing for beginners. How to make all the calculations correctly and what to do with the received numbers?

What does the number of calories per day for weight loss mean

All food that enters the body has a certain "weight". In proportion to this indicator, the amount of energy from food is released when it begins to be burned. This "weight" or energy value is indicated in kcal. If a person eats such a number of calories per day that is equal to the amount of energy produced, not a gram of food goes into "fat depots". When the "weight" of food exceeds energy costs, the body saves too much, turning it into fat. The opposite situation gives rise to weight loss, since the shortage will be replenished from the available glycogen reserves.

Calories per day for weight loss

WHO has derived a daily calorie threshold, below which it is impossible to fall, since these figures are the basic minimum required by the body to maintain life. This means not only motor activity, but also the work of all organs, blood circulation, even cell renewal. However, nutritionists later found that the "total" calorie intake per day is not entirely reasonable, because. it takes into account only the division by gender, absolutely not taking into account age characteristics, motor activity, muscle mass.

For a woman daily

According to the WHO, girls need to consume 1200 kcal or more per day. Such an amount is assumed to be minimal even when losing weight, and while maintaining weight, the calorie intake for a woman can increase to 1600 kcal. After that, these data were supplemented taking into account age, recalculated, and, as a result, the following average daily calorie values came out:

Girls under 25 need to keep the frame 2000-2400 kcal.
For women under 50, this framework should be reduced to 1800-2000 kcal.
After 51 years, it is advisable not to consume more than 2000 kcal in the presence of physical activity, and 1600 kcal in the absence of them.

For a man daily

Representatives of the stronger half need much more energy than women, since their body weight is a priori greater, they often have a higher level of activity. The minimum daily calorie intake for a man is 1800 kcal, however, nutritionists consider the following data to be more accurate:

Young men under 25 need to eat from 2400 to 3000 kcal.
Men under 50 need 2000-2800 kcal already.
After 51 years, the framework shifts to 1800-2400 kcal.

How to calculate calories for weight loss

It was mentioned above that a simple division by sex does not give the correct result, since representatives of both sexes can have completely different builds and needs. Experts say that an individual calculation of the calorie intake for weight loss and even weight maintenance should be based on the following parameters:

age (in years);
height (in cm);
level of physical activity.

For children, the number of allowable calories per day for weight loss is not considered, because. their food goes mainly to the “construction” of the body and internal organs, only a clear excess is deposited in fat reserves. Older people, on the contrary, need to consume less, especially if they are aimed at losing weight, because. their metabolism slows down. An important role is also played by human activity, which includes sports, walking, and household chores (ironing, cleaning, etc.). Additionally, you need to understand that the calculation of calories for weight loss:

requires taking into account the hormonal background, which often makes its own adjustments;
for pregnant women is produced according to separate formulas, because. they immediately feed the fetus;
takes into account the physical status - during illness, the body will not burn calories so actively.

Harris-Benedict Formula

The oldest, but still working method of calculating the number of calories per day for weight loss is called the formula, derived at the beginning of the 20th century. It is based on 3 main parameters - body weight, height and age. According to this formula, specialists get an indicator of basic metabolism, and in order to calculate calories per day for weight loss, you need to find the product of the result and the energy consumption coefficient, and then reduce this number by 20%. Similarly, it can be used to calculate the number of calories per day to increase muscle mass.

The basic caloric content of the diet according to Harris-Benedict is calculated as follows:

Female: 655.1 + 9.6 * Xkg + 1.85 * Xcm - 4.68 * Xlet.
Male: 66.47 + 13.75 * Xkg + 5 * Xcm - 6.74 * Xlet.

Muffin Jeor Formula

One of the ways that results are recognized as reliable by doctors is the relatively recent (2005) formula compiled by the American Dietetic Association, which received the name Muffin-St. Jeor. It is a little easier to remember than the previous one, since only the last digit changes, and the rest are identical for both sexes. The accuracy of the data that will be obtained during the calculation is slightly lower than with the Harris-Benedict formula. First of all, you should find out the calorie dose at - 9.99 * weight, add 6.25 * height to this and subtract 4.92 * age. After:

women subtract 161 units from the result;
men add 5 units.

How to calculate calories for weight loss online

If you don’t want to use formulas and carry out independent calculations or have no time, an online calorie counter will help. This is a calculator that works according to one of the schemes listed above, although the Ketch-McArdle formula, or the principle that WHO staff are guided by, can also be used. All these counters help to calculate the number of calories with which you can maintain a figure. However, if you are aiming to lose weight, you will have to:

Additionally, determine the level of daily physical activity.
Find 80% of the received number. If you plan to lose weight with obesity, 90% or even 95%. Deficiency should not exceed 20% of basal metabolic rate.

The value of the main exchange

To calculate the daily number of calories, as already mentioned, a number of formulas help, the choice between which is carried out individually. The main exchange per day, which is an indicator of calorie consumption without much activity, you need to know in order to take care of the figure. It is necessarily multiplied by the activity coefficient if the person is not bedridden, because. the fact of moving from home to the place of work/study also implies an additional expenditure of energy. Please note that the online calculator is only suitable for persons over 18 years of age.

Determine the level of physical activity

It is possible to lose weight gently without multiplying the minimum calorie content by the level of activity, but only in the absence of serious physical exertion. For a person who has a sedentary job, the 20% difference that exists between the base result from the formula calculation and the refined one will be an easy way to lose weight. In other cases, the existing value of the main exchange must be multiplied by:

1.375 - if there are short workouts up to 3 per week;
1.55 - when training up to 5 times a week for 1-1.5 hours;
1,725 - for daily training for 3-4 hours;
1.9 - in professional sports (preparation for competitions, etc.).

Calorie table of products and ready meals

Calorie for the day with the aim of losing weight is not a starvation diet. If you study the calorie content of dishes and foods allowed on a diet given here, you will notice that you can create a menu even with some “violations” in the form of cookies or dried fruits. Vegetables, berries and fruits are not listed, because their calorie content ranges from 22 to 70 kcal. An example picture is:

	Calories (100 g)
Oat groats		Boiled chicken fillet
Buckwheat		Chicken fillet baked
Rice white		Boiled potatoes
rice black		Boiled beef
Pasta		Mashed potatoes with milk
	550-670 kcal	Protein omelette
Curd 2%		Trout baked

Calorie zigzag

An alternative name for this method of losing weight is cheating. This program is designed for people who at some point noticed a stop in weight, although the calorie content of the diet did not change upwards. Zigzag calories for weight loss does not allow the metabolism to slow down, so fat burning is approximately at the same speed. There is even a day when the norm of the number of calories is higher than the base one - a relaxation in nutrition is allowed.

3 days of the minimum amount of carbohydrates, the caloric content of the diet is reduced by 10% daily.
2 days - a large amount of carbohydrates, caloric content of the diet at the level of basic metabolism or 5% higher.
3 days - a balanced proportion of BJU, and the number of calories jumps like "normal, surplus by 10%, deficit by 15%".

Minimum calories per day for weight loss

It was mentioned above that it is undesirable for women to lower the calorie content of their diet for a day below 1200 kcal, and for men below 1800 kcal. However, there is also a safe calorie deficit, ie. reduction of an individually defined basal metabolic rate by a certain number of units. According to doctors, representatives of both sexes are required to consume "BOO - 500 kcal" every day. So, if your BOO is 1480 kcal, if you want to quickly lose weight, it is forbidden to cross the border of 980 kcal.

Video: Calorie intake for weight loss

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The answer to this question is quite simple. First you need to find out how many calories you spend on average per day. To do this, use the calculator below. It will calculate your energy costs using Tom Venuto's formula. This is both a fairly simple and precise formula.

In addition, your energy expenditure will be multiplied by the coefficient of your daily activity. After all, the more you move per day, the more calories you spend (under the same conditions). It is important to indicate exactly the average value of your activity per day.

COUNTING CALORIES
Floor: HUSBAND WOMEN	Age: 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100	Weight: 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200	Height: 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212 213 214 215 216 217 218 219 220
Physical activity level: Minimal (sedentary work) Average (I walk or drive a lot) Increased (mostly physical labor) High (hard physical labor) Ultimate (I load cars around the clock) Lose weight Relief: no change in weight Muscle mass and strength Only strength without mass Number of workouts per week: not exercising 1 workout 2 workouts 3 workouts 4 workouts 5 workouts 6 workouts 7 workouts Calculate

Why exactly 15%? The fact is that a prerequisite for losing weight is that you must consume fewer calories than you spend. Otherwise, there can be no question of any weight loss. But how much less? Here is the question! As a rule, this is minus 15% - 30% of energy costs per day. If you consume even less energy, then your muscles will be destroyed along with fat. And neither women nor men need it.

The ideal rate for weight loss is 1 kg per week. Such weight loss does not stress the body and saves your muscles. And these minus 15% - 30%, this is just the best option for such a speed.

That is, you begin to consume as many calories per day as indicated on the calculator (15% less from costs). If within two weeks the weight has not begun to fall, then again lower the total calorie content. And, if you have already reached minus 30% of energy consumption (), and the weight has not begun to fall, then the problem should be sought not in the calorie content of the diet, but in something else.

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Reasons why weight does not fall, even if you eat little.

1. Too little food. When losing weight, you need to eat 5-6 times a day. Yes Yes! The more often you eat, the faster your metabolism. And vice versa. In response to rare meals, the body begins to slow down the level of metabolism, trying with all its might to conserve energy. That's why .

2. Improper distribution of proteins, fats and carbohydrates. If you notice, then the program also gives you information about how much protein, fat and carbohydrates you should consume as part of the calorie content of your diet. And this is no accident. As a general rule, you should try to eat more protein and less fat and carbohydrates. Protein will help preserve your muscles. And the lack of fat and carbohydrates will force the body to take energy from fat reserves.

3. lack of mobility. Basically, you don't have to exercise to lose weight. But the less you move, the harder it will be for you to get rid of excess weight. Therefore, at every opportunity, try to do more movements.

How many calories you consume per day is one of the main factors in losing weight. The main one, but not the only one! Remember that weight loss depends on many other factors. And only a comprehensive approach to this problem will help you effectively solve it. Not just counting calories. Good luck!

By the way, to find out how many calories you consume with food, use

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 the individual characteristics of the organism and the 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 of fatty meat or from 4 kg of apples. But in both cases, there is no question of a healthy diet. 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 as follows: the closer it is to the evening, the less high-calorie the food should be. 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.