How many daily calories for weight loss. Active lifestyle
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 weekly. 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
Calorie counting is the most effective way to lose weight. When used correctly, it can give 100% results. Knowing the individual daily calorie intake, you can adjust the diet and achieve your goals faster.
Parameters affecting the choice of diet
The diet should be based on the characteristics of the body and the required amount of nutrients. To calculate how many calories you need per day, you should consider:
- daily activity level;
- age and gender, since men need to consume more calories than women;
- the presence of training;
- figure parameters, which include height and weight;
- habitual diet.
Thus, having the necessary calculations on hand and knowing how many calories you need to eat per day, you can adjust your diet and achieve the expected results faster.
Women's and men's daily calorie intake
Fats, proteins, and carbohydrates are three key micronutrients that provide the body with the necessary energy and support biochemical processes.
The female body requires less daily calorie intake than the male body. This is due to the inherent genetic ability to quickly gain weight for full-fledged procreation.
The norm of kcal per day for a woman is on average about 2000 kcal. If it is necessary to lose weight, 500 kcal or 10-20% are taken away from the calorie norm for different age groups of women with different activities and diets.
At the same time, the number of calories per day should be reduced gradually, otherwise a sharp reduction in the intake of substances necessary for the body can provoke malfunctions in the menstrual cycle, a weakened immune system, a slowdown in metabolism, or problems with the heart.
In order to determine how many calories a day a man needs, it is necessary to take into account that they have an accelerated metabolism and are prone to rapid weight loss. Therefore, the diet for the representatives of the masculine gender should consist of a diverse set of products.
The average calorie intake per day for a man is 2400 kcal and may fluctuate due to age, intensity of exercise, lifestyle and weight. To lose weight, men, like women, need to consume 10-20% fewer calories than the prescribed norm.
The daily requirement for calories, as well as carbohydrates, proteins, fats for able-bodied women and men is presented in the table:
How many calories do you need to lose weight?
In order for the body to activate defense mechanisms by slowing down the metabolism, it is necessary to understand exactly what calorie deficit is needed for weight loss. Experienced nutritionists advise to calculate how many calories a person needs per day, and then subtract 10-25% from the results.
It is important not to reduce the calorie content of the daily menu below the needs of the basic metabolism, since such a process of losing weight will be accompanied by loss of muscle mass and general discomfort.
You can create a 40% daily calorie deficit for weight loss in a very fast way. But it should be remembered that the safe calorie limit without the supervision of a nutritionist and a doctor is 1800 kcal for men and 1200 kcal for women. Otherwise, a person will not only lose weight, but will reduce immunity and simply deplete his body.
Online calorie calculator
Calorie per day calculator will help you find out:
- how many calories you need to eat per day for the body to function normally;
- how many calories do you need to lose weight;
- how many calories it takes to gain weight.
To calculate calories for weight loss, you must specify your height, weight, gender, age, level of physical activity. You don’t need to do anything else, the online calculator will do everything by itself.
The calculation of daily calorie intake can be made using two different methods: one of the most modern, according to the Mifflin-St. Geor formula, derived in 2005, and according to the older, but popular among nutritionists in our time, the Harris-Benedict formula, known from 1919.
Drying the body
Drying the body is a set of actions, the implementation of which reduces the percentage of adipose tissue in the body, highlights the muscle relief as much as possible, and also burns subcutaneous fat.
Drying the body for girls and men consists in cutting carbohydrates in the diet, drinking more water, increasing the consumption of high-protein foods and sports nutrition.
According to the advice of experienced nutritionists and trainers, to saturate the body with useful elements with protein, it is necessary to consume vegetables and fiber, as they combine perfectly and enhance the absorption of each other.
To draw up the correct diet, you should calculate the bju online using a calculator. Thus, you can find out not only the individual need for calories, but also the necessary ratio of proteins, fats, carbohydrates, based on the goal pursued.
The application of knowledge about proper nutrition and diet planning is one of the main factors influencing the process of weight loss. The effectiveness of losing weight depends on many circumstances, but only a comprehensive approach to the existing problem will help to solve it effectively.
Discussion
22.01.2019 14:15:00, NwePR666
How many calories to eat per day for weight loss?
29.08.2018 16:42:03, MarinaSkin day I train
11.08.2018 10:36:23, VictoriaComment on the article "How many calories do you need per day to lose weight? Calorie calculator online"
Weight loss and diets. How to get rid of excess weight, lose weight after childbirth, choose the right diet and communicate with losing weight. Good night everyone) Share, losing weight, what do you think of KBJU? There is so much conflicting information on the Internet that my head is already spinning.
I looked in my application, how much I eat. I'm severely malnourished for protein! Weekends are still back and forth, and weekdays are completely seams. On weekends, it comes out somewhere a little less than 90 g of protein per day. On weekdays - 30-40 g. And it should be, like, 218. But fat seems to be more than normal. The corners are ok. Or maybe it’s right, maybe I don’t need so much protein.
Although, all these programs and calorie content somehow do not count for me. They write from 1500 to 2200 kcal. And I have a little more than 1300, and then the weight goes off very slowly.
Need advice. Weight loss and diets. How to get rid of excess weight, lose weight after childbirth, choose the right diet and chat with Thank you very much! This is approximately how it turns out in terms of calories for me now, but I kept thinking that this is a lot for me. I'll see what happens...
Discussion
Tell me, how long have you been eating like this? Down there, I read that you do not have enough strength for normal household activities. With a normal diet, energy and building materials should be enough for everything. Building materials are taken from proteins and fats. Energy - from carbohydrates (and partly from fats). Here you just have a shortage, since there is not enough energy. Hormones rule everything. The lower the calorie content, the stronger the lack of sleep, the more stress the body experiences, the more unfavorable the hormonal background for weight loss. First, you should find a full-fledged supporting calorie content, in which the weight will not change, and there will be enough strength for normal household activity. Also improve sleep. And only then (in a state of complete comfort) create a small deficit and subtract 10% for weight loss.
In terms of proteins, you just have a normal, quite sufficient amount if there is no active sports load and the age is over 40.
But there is a critical shortage of fat! A minimum of 0.8 g per 1 kg of your weight is required.
Too few carbohydrates. Such an amount of carbohydrates reduces the efficiency of protein absorption, reduces the functional activity of the brain and contributes to a stressful hormonal background, which can lead to breakdowns.
The total calorie content is clearly underestimated. You need to calculate adequate caloric content, look here [link-1]
After calculating the total calorie content, calculate the amount of protein and fat, the rest of the calories should come from carbohydrates, but not less than 150 g.
Conference "Slimming and Dieting" "Slimming and Dieting". Section: Need advice (Good afternoon, without any sports, sitting at home, I lost weight by 1500-1600 calories, how can I eat 1200 calories with sports ?! Yes, and do not forget that for a woman the lower limit of normal body fat is 20 ...
Discussion
Without any sports, I lost 1500-1600 calories while sitting at home, how can I eat 1200 with sports ?! And do not forget that for a woman, the lower limit of body fat is 20%, if lowered below, then there may be hormonal disruptions
lack of nutrition causes the body to desire to set aside a supply of even one cucumber or cabbage. It is necessary to eat in accordance with the costs of the body.
Counting calories. Need advice. Weight loss and diets. To lose weight, a woman needs comfort in everything: a balanced diet with a very small calorie deficit (10-20% of total calories), physical. activity for pleasure, no fanaticism, good sleep and...
Discussion
tell it to me!
I'm losing weight by 2400 kcal;)
Calculate your calorie consumption with this link - [link-1] .
Yes, for a woman, usually 1200-1400 kcal falls only on the basic metabolism (at rest, going to the work of internal organs and systems). Therefore, the general exchange, including household activities, sports, etc. even higher than these numbers.
Weight loss and diets. How to get rid of excess weight, lose weight after childbirth, choose the right diet and communicate with losing weight. but listening to yourself and eating right and losing weight or keeping weight is still aerobatics and you need to come to this, because ...
Discussion
when I was actively losing weight in 2013, I ate 1.5 and even 2 kg of food per day :) yeah, and I lost weight very quickly :) I didn’t stretch anything :)
I don’t dissuade anyone from counting, on the contrary, I agitate, I think this is one of the most effective systems for losing weight, BUT now I’m just pulling myself up so as not to start counting again, but to focus on the NC of hunger
because during this period, without calculations, I realized that KBJU calculations are needed for 6-12 months in order to understand Everything about products, their composition, their digestibility by your body, in order to understand how many calories are there, what composition the products have
but listening to yourself and eating right and losing weight or keeping weight is still aerobatics and you need to come to this, because this is the only way you can change/adjust your eating habits/behavior and keep weight for a long time
therefore, this time I will not specifically consider KBZhU, I want to complicate my task and at the same time listen to myself more, learn to trust myself, I want to be in harmony with myself, in harmony, I don’t want any more violence for myself
but now I have a different attitude towards myself - I like myself, love myself, a bun, thin, anyone, I LOVE, period! if you manage to lose weight - it's good, no - it's okay :)
I will eat right and exercise - and come what may :)
According to your reports, your diet is normal. You need a week or two to see what the dynamics will be in terms of weight, if there are plumb lines, then your kbzhu. If not, lower the coals or play with the menu.
The salad bowls are great! there are not so many coals in them, more fiber, which is good for the intestines and for weight loss :) but 250 g of rice is a rather big portion, if you don’t feel like it, eat 150. In general, according to your report, your coal intake is uneven, still try break into 3 servings a day, and better for breakfast + lunch + afternoon tea, although this is individual.
It all depends on how you ate BEFORE losing weight, if you ate 2 times a day, then yes, you need to get used to 4-5 meals a day. Then you will already want to eat like clockwork.
When losing weight, the main thing is the daily calorie content, and how to break it down is up to you. Worth listening to! There are no excesses in proteins and fats, either the norm or lower. How is the daily calorie intake calculated so that the weight goes away?
about fats. - get-togethers. Weight loss and diets. How to get rid of excess weight, lose weight after childbirth, choose a suitable diet and There are a lot of articles where I write about 10% of total calories per day. I found several articles that indicate that an adult in ...
Discussion
You need 1 gram of fat per kilo of weight. Proteins - the same amount, if there is serious physical activity - up to 2 grams per kilo of weight. The rest is carbohydrates up to the required calorie content of the diet.
Everything is much easier. The rate of fat is tied to a person's weight. And this is logical. Usually enough 1 g per 1 kg of body weight. In most cases, this is somewhere in the range of 60-100g per day (for women and men). Of these, the share of vegetable fats is about a third, i.e. 20-30g, and the proportion of essential PUFAs in the region of 2-6g per day. The norm of cholesterol in the diet is 300-400 mg per day. If we evaluate it as a percentage, then for women it is preferable that 30% of the diet falls on fats, since the production of female sex hormones is tied to them, as well as the condition of the skin, nails, and hair. For smaller men, around 20%. With GV, the norm of fats is higher, in the region of 100g per day. When losing weight, fats have to be limited, because 1 g gives more than 9 kcal, the fat content of milk decreases.
Here I am, for example, yesterday I spent 500 calories for the whole day, I lay in bed :))) And today - an electric broom :))
look on the Internet for a BMR calculator - there are plenty of them on the net. There is a general one - there height, weight, gender and age are taken into account. There is a more accurate one - you need to know the percentage of fat there.
Although my calculations are about the same. Next, you need to multiply this figure by the activity coefficient. Sedentary work is 1.2.
With a weight of 65 kg and a height of 175, I have a calorie norm of 1630. That is, exactly how much you need to eat so as not to lose weight and not get better.
Of course, you need to take into account that the body is not a mathematical formula and all these calculations are just for estimation. Because there are a lot of conditions in which the exchange slows down or vice versa increases.
That is, it seems to me that it is necessary to calculate as a starting point and observe - if the weight gradually increases, then you need to reduce the amount of food, if it decreases, then increase it.
UPD Only with these activity coefficients it is necessary to be more careful - "light" and "heavy" loads are too subjective concepts. I take the minimum coefficient, and I take into account the calories burned during training manually (I have a watch with a calorie counter)
Weight loss and diets. How to get rid of excess weight, lose weight after childbirth, choose the right diet and communicate with losing weight. Section: -- gatherings (scales that count calories). Polaris kitchen scale with calorie counter.
Discussion
Are they doing express analysis of food themselves? We have express analyzers of some products in our laboratory, so one costs 60 thousand dollars;) I think the accuracy of these scales as a calorie calculator is very approximate. Yes, one hell of a moment. In the production of food analyzes in certified laboratories, the error reaches decent numbers, due to deviations in the composition of natural raw materials. In other words, 100 g of unpolished rice can weigh both 315 and 370 calories. So think that they will write to you there on average - the same as for free on the Internet
And the meaning :))) Nothing "burns" in the human body :))) The calorie content of bitter chocolate is higher than the calorie content of potatoes, but you will get better faster from potatoes than from chocolate :))), oddly enough it sounds.
If you are serious about health and fitness, then you know how important it is to maintain a daily calorie intake. The predominance of certain nutrients in the body can lead to obesity, various serious diseases and loss of human mobility. Scientists and nutritionists of all countries have proven that a correctly calculated and applied daily calorie intake leads to weight loss, getting rid of many ailments. Let's see what this norm should be for women and men.
How many calories per day should a person consume?
There is a special table with which it is easy to calculate the exact figure of energy consumed per day, required by a person for normal life. It is based on several parameters: gender of a person, number of full years, weight, height. The physical activity that you have to perform in a week is also taken into account (for example, attending sports training, physically hard work). For each age period and gender there are indicators, see for yourself.
Women
Depending on the active lifestyle of women of different age groups, their daily calorie intake should not exceed certain indicators so that there is no excess weight. The older you are, the less the required number of energy elements per day becomes. Children and teenagers need more nutrients as the body grows and develops. Here are the averages for each age of women separately, calculated in kilocalories:
- Girls under 17 need to consume up to 2760 kcal every day.
- Women from 20 to 30 years old are shown 2000 kcal if they lead a predominantly sedentary lifestyle. With moderate activity, the need will be 2200 kcal, and if there is a lot of activity during the day - 2400 kcal.
- Pregnant women need to consume much more energy (up to 3600 every day).
- After 30 years and up to 50, women who want to reduce their weight should eat no more than 1800 kcal daily. With average activity, the level of energy consumed will be 2000 kcal, and with high activity - 2200 kcal per day;
- After age 50, energy intake drops to 1600 kcal if a woman does not exercise. With average activity, she can eat up to 1800 kcal, and with high activity - 2000 kcal daily.
men
To maintain a normal life, men need more fats, proteins and carbohydrates daily, as they lead a physically demanding active life. Depending on the saturation of the day with movement and physical activity, the rates of energy consumption per day will also vary. Below you will find the average rate for each age of men, calculated in calories:
- Young men under 17 need to consume up to 3160 kilocalories of energy daily.
- From the age of 20 to 30, the male energy requirement per day is: for active guys - 2800 kilocalories, with average activity - 2400 kilocalories, and with a sedentary lifestyle - 2200 kilocalories.
- From 31 years old to 50 years old, the indicators change: 2400 kilocalories for sedentary men and 2600 kilocalories for active ones.
- Older men should consume 2400 kilocalories per day with high activity and 2200 kilocalories with low activity.
Children and teenagers
In the youngest representatives of mankind, the daily calorie intake increases with age, so they need to be fed a little more. However, this does not depend on the child's belonging to a particular gender, physical workload. For example, from birth to a year, a baby needs 800 kilocalories daily. By the age of 5, this need grows to 1800 kcal, and by 10 - to 2380 kcal. Adolescents under 14 need to consume 2860 kilocalories.
| Physical activity | For men, kcal/day | For women, kcal/day |
|
| 0.5 - 1 year | Doesn't count | ||
| 1 - 1.5 years | |||
| 1.5 - 3 years | |||
| 34 years | |||
| 11 – 13 years old | |||
| 14 - 17 years old | |||
| 18 - 30 years old | |||
| Sedentary | |||
| 30 - 50 years | |||
| Sedentary | |||
| After 50 years | |||
| Sedentary |
Formulas for calculating the daily calorie intake
Additionally, there are special calculations that help calculate the required number of calories per day to ensure the normal functioning of the human body. Each calculation method uses its own parameters, but the goal does not change: it is important to correctly calculate the required level of kcal for daily consumption. Familiarize yourself with the most accurate and well-known calculation formulas.
This calculation method was introduced relatively recently (10 years ago) and is the most advanced way to calculate the daily calorie intake. The American National Dietetic Association has found that the calculation according to Mifflin-San Geor (or Muffin-Geora otherwise) helps to determine as accurately as possible what is the daily calorie requirement for the human body in a state of rest. Check out the calculation options below.
- For women:
9.99 * body weight (kg) + 6.25 * height (cm) - 4.92 * age - 161;
- For men:
9.99 * body weight (kg) + 6.25 * height (cm) - 4.92 * age + 5
To calculate your individual daily calorie intake, you will need the following coefficients that correspond to your level of physical activity. Choose the appropriate number and multiply with the result from the formula (above).
- 1.2 - indicates the minimum or complete lack of physical activity in your life;
- 1.4 - you visit the fitness club no more than three times a week;
- 1.5 - the frequency of visits to the fitness club occurs up to 5 times a week;
- 1.55 - you get intense loads 5 times a week;
- 1.64 - you visit the fitness club every day;
- 1.7 - every day you do quality physical exercises several times (for example, bodybuilding);
- 1.9 - in addition to daily physical activity, you do physically hard work (for example, if you are a professional athlete).
This is another method that helps calculate the amount of calories needed to keep the body alive when it is at rest. The results of the Harris Benedict formula are calculated taking into account the age of the person, because the basal metabolic rate constantly changes in the body over time: in children it increases, and in adults it decreases. Calculate your required daily calorie level using this formula.
- basal metabolism in women:
655.1 + 9.6 * body weight (kg) + 1.85 * height (cm) - 4.68 * age;
- basal metabolism in men:
66.47 + 13.57 * body weight (kg) + 5 * height (cm) - 6.74 * age.
By getting your basal metabolic rate, you can find out your individual daily calorie intake. To do this, select the physical activity coefficient that matches your lifestyle, the numbers of which are given in the Mifflin-St. Geor method, and multiply with the value that you got using the formula derived by Harris Benedict.
What is the daily calorie intake for weight loss?
The daily level of kcal intake for weight loss is the necessary amount of energy that allows you to get a sufficient minimum of nutrients to maintain the normal functioning of the body, while losing extra pounds. To accurately calculate your daily calorie intake for weight loss, use the first or second formula and subtract 20% from it. If you need to reduce body weight in the shortest possible time - 40%. Make sure that the result does not fall below the figure obtained from the following formula:
body weight (kg) / 0.450 * 8
To calculate your daily nutrient intake, it is not necessary to look for various formulas and scrupulously calculate your individual indicator. You can simply use the online calculator to calculate the amount of energy needed. Read below for detailed instructions on what data you need to enter in order to use the automatic calculator.
- In the Age field, enter your total number of years.
- Select your gender below.
- Next, you will need to enter the weight in kilograms.
- Below is a cell for entering your height in centimeters.
- In the next section, choose one of the levels of your physical activity (from minimal to heavy physical activity).
- Select the desired formula that will calculate the result.
- Click on the "Calculate" button.
When calculating your daily calorie level in order to lose weight, remember that the result obtained is the normal amount of energy that you will need to function effectively. If you decide to lose extra pounds, then your diet should be less than kilocalories. But the minimum bar is not lower than 1600 calories. Lose weight correctly and usefully - for this purpose, scientists have invented formulas for calculating daily calorie intake.
Calculating your daily calorie intake is the first step in creating a successful diet for weight loss or nutrition for gaining muscle mass, because without determining the individual daily calorie intake, it is impossible to calculate the optimal composition of your diet for the main macronutrients (i.e. proteins, and).
There are two formulas by which this rate is calculated, but the Harris-Benedict formula is most often used. Any calorie calculator on the Internet, in a smartphone application, in a cardio machine or in a fitness bracelet will use it. However, this formula has significant errors that no one mentions.
What is a calorie?
The term "calorie" itself is derived from the word calories, translated from Latin as "warmth". In classical physics, calories had nothing to do with food - even a hundred years ago, they measured only the energy released during the combustion of fuel (coal, firewood), and only at the beginning of the 20th century, food began to be considered as fuel for the body.
It must be understood that the calorie content of a product is a purely conditional amount of energy that will be obtained when it is burned in a special device. However, in reality, the human body digests food in a completely different way - in fact, the share of absorbed energy can differ by 20-25% from the numbers.
Calorie formula
The direct formula for calculating the daily calorie intake consists of two parts: 1) the most accurate calculation of the basal metabolic rate - the calories needed by the body to maintain life, or the so-called "rest energy", and 2) the individual activity coefficient of a person, most often determined "by eye ".
It is in this coefficient that the main problem of the Harris-Benedict calorie calculation formula lies. After accurately calculating your basal metabolic rate (for example, 1765 kcal), you need to multiply this figure by your individual activity factor, which ranges from 1.2 to 1.9. The final result will be from 2118 kcal to 3354 kcal. The difference is 1236 kcal.
Harris-Benedict Formula
As we have already mentioned, first of all, the Harris-Benedict formula determines the basic level of human metabolism (basal metabolic rate, BMR) - these are the body's need for calories for brain function, maintaining body temperature, digestion of food and other metabolic processes. In this case, the formula does not take into account the energy for physical activity.
It is also important that the basic level of metabolism depends on the sex of the person, his age and build. However, any calculations using this formula are accurate only for an average physique - for excessively thin, full, or even for the Harissa-Benedict formula, it is not suitable, because it does not take into account individual characteristics.
Basic calorie requirement formula:
How to lose weight fast - fat burning workout strategy and nutritional advice.
Individual activity level
The Harris-Benedict formula for calculating daily calorie intake separates five types of physical activity - minimum level (no physical activity), low level (physical activity 1-3 times a week), average level (3-5 days a week), high level ( 6-7 times a week) and a very high level (training more than once a day).
In theory, everything looks simple and clear. To determine your total daily calorie and energy needs, multiply your baseline BMR for your sex, age, and weight by a factor based on your average level of physical activity for the current week:
- Minimum Level - Calorie Rate = BMR x 1.2
- Low - calorie allowance = BMR x 1.375
- Average - calories = BMR x 1.55
- High - calorie allowance = BMR x 1.725
- Very high - calorie allowance = BMR x 1.9
What ratio should be used?
If your professional activity is a lumberjack or a miner, use a coefficient of 1.9, if you take care of cows - 1.55. These are the recommendations of the Harris-Benedict formula for calculating calories, obtained back in 1919. Of course, there are no modern professions (especially the “office worker” category) in this list.
Entering your age, height and weight into a cardio machine or an advanced fitness bracelet, you get the most accurate figure for the daily calorie intake, but it is not at all clear which coefficient this device uses in the calculation. If you are lucky, it will be in the range of 1.4 - 1.7, and the final error will not exceed 15-20% (approximately +/- 500 kcal).
If you are a male, 25 years old, work in an office and do strength training three times a week, then the recommendation for your daily calorie intake will be from 2600 kcal to 3200 kcal - however, you need to understand that any a more accurate figure would only be a random choice, not guaranteeing any reliability or additional certainty.
Among other things, calories from food are not absorbed at all by 100%. For example, - but this is never taken into account in the figures for the composition of the product. As a result, it is better not to try to calculate the daily calorie intake using a “smart” formula, but simply stick to the basic recommendations (1) and listen to your body.
daily calorie intake for men:
daily calorie intake for women:
Daily calorie intake for children and teenagers:
| Age | Activity level | Calorie norm |
| 14 years | Short | 1000 kcal |
| Average | 1200-1400 kcal | |
| High | 1400-1600 kcal | |
| 5 – 8 years | Short | 1200-1400 kcal |
| Average | 1400-1600 kcal | |
| High | 1600-1900 kcal | |
| 9 – 11 years old | Short | 1500-1800 kcal |
| Average | 1800-2000 kcal | |
| High | 1900-2200 kcal | |
| 12 - 16 years old | Short | 1600-1800 kcal |
| Average | 2000-2500 kcal | |
| High | 2500-3000 kcal |
***
The formula for calculating the daily calorie intake can only determine the level of the body's basic energy needs without taking into account physical activity. To determine the total calorie requirement, you need to know a unique coefficient that cannot be accurately determined. That is why any devices for calculating the norm of calories give an error of +/- 500 kcal.
Scientific sources:
- Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level,
If you want to lead a healthy lifestyle, you must follow daily calorie intake and try not to exceed them. The amount of calories consumed per day depends on gender, age, type of human activity, as well as on climate. Children, as they grow up and grow, require more and more calories for the full development of the body. In an adult, daily calorie intake decreases depending on age: the older the person, the less energy he needs. This, of course, does not apply to those who prefer to engage in physical education in old age! Men have a higher daily calorie intake than women. Pregnant women and breastfeeding mothers should remember to have enough kilocalories for themselves and their baby. Athletes can consume 1.5 to 1.8 times more calories per day than non-athletes. Do not forget that when thinking through your diet, you need to consider not only the number of calories that you consume per day, but also their "quality". It is completely wrong to think that it is only important not to exceed the daily calorie intake, and it does not matter what foods to gain it from. Your food should be balanced, contain a sufficient amount of proteins and a moderate amount of carbohydrates and fats, the excess of which, as you know, leads to the deposition of fat. Fats should account for no more than 20-30% of the daily calorie intake, carbohydrates - no more than 50%. Your diet should definitely include fruits and vegetables, preferably fresh, as well as cereals.
Daily calorie requirement of certain categories of people
| Children | |
| from 6 months to 1 year | 800 |
| from 1 year to 1.5 years | 1330 |
| 1.5 - 3 years | 1480 |
| 34 years | 1800 |
| 5 - 6 years | 1990 |
| 7 - 10 years | 2380 |
| 11 - 13 years old | 2860 |
| Boys 14 - 17 years old | 3160 |
| Girls 14 - 17 years old | 2760 |
| adults | |
| Pregnant women | 3200 |
| breastfeeding mothers | 3500 |
| Students (men) | 3300 |
| Students (women) | 2800 |
| Athletes: men | 4500 - 5000 |
| Athletes: women | 3500 - 4000 |
| Men doing heavy physical labor | 4500 and more |
Daily calorie intake by physical activity and age
| Population groups by labor intensity | Age | Men | Women | ||||||
| Big cities | Small towns and villages | Big cities | Small towns and villages | ||||||
| big cities | small towns | big cities | small towns | ||||||
| Persons whose work is not related to the cost of physical labor (knowledge workers, employees) | 18-40 | 2800 | 3000 | 3100 | 3300 | 2400 | 2600 | 2650 | 2850 |
| 40-60 | 2600 | 2800 | 2800 | 3000 | 2200 | 2400 | 2350 | 2550 | |
| Mechanized and service workers (telephone operators, salespeople, etc.) | 18-40 | 3000 | 3200 | 3300 | 3500 | 2550 | 2750 | 2800 | 3000 |
| 40-60 | 2800 | 3000 | 3000 | 3200 | 2350 | 2550 | 2500 | 2700 | |
| Mechanized labor workers whose work is associated with significant physical effort (machine operators, textile workers, etc.) | 18-40 | 3200 | 3400 | 3500 | 3700 | 2700 | 2900 | 2950 | 3150 |
| 40-60 | 2900 | 3100 | 3100 | 3300 | 2500 | 2700 | 2650 | 2850 | |
| Partially mechanized workers (miners, machine operators, metallurgists, etc.) | 18-40 | 3700 | 3900 | 4000 | 4200 | 3150 | 3350 | 3400 | 3600 |
| 40-60 | 3400 | 3600 | 3600 | 3800 | 2900 | 3100 | 3050 | 3250 | |
| elderly people | 60-70 | 2350 | 2500 | 2500 | 2650 | 2100 | 2200 | 2200 | 2500 |
| over 70 | 2200 | 2000 | |||||||
Loading...
