Average daily calorie requirement. Daily calorie intake
To lose weight and maintain normal weight, you need to calculate the daily calorie intake that a person can receive with food every day.
Using our calculator, you can easily calculate how many calories you need per day for your height, weight and level of physical activity. The calculator will allow you to calculate the daily calorie intake for women and men using two formulas:
- The Harris-Benedict formula, which was introduced in 1919;
- And the modern Mifflin-San Geor formula, which has been used since 2005 and is recommended by the American Dietetic Association (ADA).
And also how many calories a person with your level of physical activity needs per day to maintain body weight.
How many calories does a person need per day to lose weight?
To lose weight, you need to spend more energy than you get, that is, so that the number of calories that enter the body with food is less than the calculated daily calorie intake.
But in order for the body not to turn on the danger signal, you can not cut calories too much. To calculate your daily calorie requirement for weight loss, you can:
- Subtract 200-500 kcal from the resulting value of the daily norm, or, more precisely, reduce it by 10-20%.
Features of calculating the daily calorie intake
Daily calorie intake differs significantly for men and women. Calculating the ideal figure must take into account a wide range of factors. The final indicator for each person will be different, individual. First of all, it is recommended to take into account:
- the person's age;
- his way of life;
- degree of daily activity.
The latter indicator is especially important, it is formed not only from playing sports, but also from walking, doing chores at work and solving household tasks, including ironing clothes, hand washing, repairing appliances or washing dishes.
Daily calorie intake for men
It is believed that the daily calorie intake in men is slightly higher than in women. To calculate the daily calorie intake for a male, you need to take into account his lifestyle and age.
daily calorie intake for women
The calculation of the daily calorie intake for women is carried out in a special way. To understand what kind of nutrition and amount of energy a lady needs, you can use the table below. It takes into account not only age, but also the degree of daily activity in the same way as in the table for men.
The calculation of the daily calorie intake for women also largely depends on their own relationship to body weight. If a person is trying to build a diet in such a way as to lose weight, then he should consume fewer calories. When the mass, on the contrary, seems insufficient to the girl, it is recommended to include food rich in calories in the daily menu.
Muffin-Jeor Formula
To find out what is the norm of calories per day, many use the Muffin-Jeor formula, derived in 2005. The Mifflin-San Geor scheme, as it is also called, is the basis of modern calorie calculators. It is believed that it allows you to get the most accurate and correct results. The formula makes it possible to calculate how many calories a person spends per day.
Formula for men: 9.99 x weight in kg + 6.25 x height in cm - 4.92 x age + 5
Formula for women: 9.99 x weight in kg + 6.25 x height in cm - 4.92 x age - 161
By calculating the rate of required calories per day, you can find the approximate number of calories that ensures the maintenance of the initial body weight. To do this, the figure obtained by the formula must be multiplied by CFA (physical activity coefficient). You can find this number in the table below.
It should be borne in mind that the result of the calculation using such a calculator correctly “works” only for people over 18 years old.
Harris-Benedict Formula
The Harris-Benedict formula allows you to accurately calculate the number of calories a person needs per day.
The calculation is extremely simple: basal metabolism (BMR) x active metabolism (AMR).
If the AMR value can be taken from the table above (the AMR unit should be calculated in the same way as the CFA), then the basal metabolic rate will have to be calculated for each person individually.
BMR formula for men: 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years).
BMR formula for women: 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years).
So, what does the rate of calories per day according to Harris-Benedict give? Getting the exact number of kcal allows you to adjust the diet. If you want to gain weight, then you should eat more food. When you plan to lose weight, you should include in the menu a set of products with a lower calorie content than the result. To maintain weight, you need to adhere to the received limit.
Ketch-McArdle Formula
It is worth mentioning right away that not everyone should use this option, since it is based on accounting for lean muscle mass, and not on weight. Here, the energy expended per day is not taken into account at all. That is why overweight people will not be able to achieve accuracy and adjust nutrition according to the recommendations.
Data is obtained according to a single scheme for men and women.
The result is compiled as follows: 370 + (21.6 x body weight in kg)
WHO Formula
The calculation of the required caloric content according to WHO is based on the use of body area.
To create the optimal diet, you should use the formulas below.
For men aged 18 to 30: (0.063 x body weight in kg + 2.896) × 240 × CFA;
For men from 31 to 60 years old: (0.484 x body weight in kg + 3.653) x 240 x CFA;
For men aged 60 and over: (0.491 x weight in kg + 2.459) x 240 x CFA.
For women aged 18 to 30: (0.062 × mass in kg + 2.036) × 240 × CFA;
For women from 31 to 60 years old: (0.034 x weight in kg + 3.538) x 240 x CFA;
For women aged 60 and over: (0.038 x weight in kg + 2.755) x 240 x CFA.
CFA is used from the table above.
Using one or more formulas and following the results will help you achieve ideal proportions and the desired figure.
How many calories per day do you spend?
The daily calorie intake is the optimal number of calories consumed per day, which allows you to maintain a figure and health. So, if the food consumed is too high in calories, then there is a greater risk of gaining extra pounds, but if there are not enough calories in the daily diet, then you can harm your body.
The daily calorie intake is a rather individual concept, because this norm depends on age, and on physical activity during the day, and on metabolic characteristics, and on living conditions in general. However, there are average daily calorie values that approximate the optimal amount of calories consumed for men and women of different ages.
Thus, the daily calorie intake for men aged 18-40, whose work is not related to physical labor, ranges from 2800 to 3000. In turn, for women of the same age employed in the field of mental work, the optimal number of calories per day is from 2400 up to 2600. If, in addition to the main activity, men and women of this age group also receive physical activity, then the daily calorie intake for them can be increased by an average of 300 calories.
For men and women employed in the intellectual field of work and belonging to the older age group (40-60 years), the daily allowance should be slightly reduced: 2600-2800 calories per day for men and 2200-2400 calories for women. If men and women of this age group receive additional daily physical activity, then their daily diet should contain about 200 calories more.
The daily caloric intake is highest for people employed in partially mechanized labor. These are, for example, miners, metallurgists, machine operators. In this case, men aged 18-40 should consume 3700-3900 calories per day, women - 3150-3350 calories. At an older age, from 40 to 60 years, the daily calorie intake decreases slightly, on average, by 300 calories.
For men and women aged 60 to 70 years, the daily calorie intake is the lowest. So, from 2000 to 2200 calories per day is recommended for women in this age group, and from 2100 to 2500 for men. Older people over 70 are recommended to consume no more than 2000-2200 calories per day.
There are many different formulas for the individual calculation of the daily calorie intake. For example, according to one of these formulas, your desired weight in kilograms must be multiplied by 14 (for women) or 15 (for men), and then divided by 0.453. The result will be the optimal number of calories to maintain this weight.
Another formula for calculating the daily calorie intake takes into account the weight, age, height of a person. To find out your daily calorie intake using this formula, you need to add your weight in kilograms, multiplied by a factor of 9.6, with your height in centimeters, multiplied by a factor of 1.8, add the number 655, and then subtract your age in years, multiplied by coefficient 4.7:
655 + 9.6*(weight in kg) + 1.8*(height in cm) - 4.7*(age in years)
The result obtained is the daily calorie intake required at rest. If you need to calculate the daily calorie intake required to maintain the existing weight at different loads, then you need to make a slight adjustment to the result. For example, you need to multiply the result by a factor of 1.38 if a person does fitness at least once a week or does morning exercises every day.
The result of calculating the daily calorie intake should be increased by a factor of 1.55 if the number of sports activities is from 3 to 5 times a week. If training is carried out more often, 5-6 times a week, then a coefficient of 1.73 should be applied. If you need to lose the existing weight, then the results obtained in each of the cases must be reduced by 20%.
Correctly calculated daily calorie intake allows you to maintain optimal weight and good health. However, in the fight against extra pounds, it is important to take into account not only the total calorie content of food, but also the methods of its preparation, the usefulness of the products used. within the daily calorie intake - a guarantee of good health and beautiful appearance at any age!
Human activity is associated with the expenditure of energy. Its amount is measured in calories. For normal life, it is necessary to constantly replenish the body with energy that enters it in the form of food.
The daily calorie intake depends on the gender, type of activity and age of the person. For example, men need more energy per day than women. And active young people who are still growing and developing spend more calories daily compared to adults.
Daily calorie intake for men
For active men
- under 30: 3,000 calories;
- from 30 to 50 years: within 2800 - 3000 calories;
- over 51: 2800 - 2400 calories.
For men with a sedentary lifestyle
- under 30: 2400 calories;
- 31 to 50 years old: 2200 calories;
- after 51 years, 2000 calories per day is enough.
For men with a moderate lifestyle
- 19-30 years old: 2600 - 2800 calories;
- 31-50 years old: 2400 - 2600 calories;
- from 51 years old: 2200 - 2400 calories.
daily calorie intake for women
For moderately active women
- up to 25 years, it is enough to consume 2200 calories per day for the normal functioning of their body;
- in 25-50 years, the recommended daily allowance is 2200 calories
- Over 51: Just 1,800 calories is enough.
With a sedentary lifestyle
- young girls under 25 years old will be enough for 2000 calories;
- women from 26 to 50 years old optimally consume no more than 1800 calories;
- after 51 years, you need to reduce your intake to 1600 calories.
With an active lifestyle
- young women 19 - 30 years old can consume 2400 calories;
- women in adulthood 31 - 60 years old need 2200 calories;
- women over 61 are recommended a daily allowance of 2,000 calories.
Individual calculation of the daily calorie intake
The above daily calorie intake values are generalized and approximate. But each person is individual and has his own height, weight, muscle mass and degree of activity. Therefore, scientists have derived formulas that allow you to calculate the daily calorie intake for different people.
First, the number of calories needed by a person in a state of complete inactivity and at a comfortable temperature is calculated. In other words, first of all, you need to find out how much energy the body needs for the functioning of its internal organs without physical and emotional stress. Typically, this indicator in the laboratory is measured in a supine position and in the absence of violent emotions. To measure it at home, formulas were derived for determining the value of basal metabolism (BMO).
Formulas for calculating BOO
- For men :
66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
- For women :
655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
For example:
For a 39-year-old woman weighing 70 kg and 168 cm tall, the BVR is calculated as follows:
655 + (9.6 * 70) + (1.8 * 168) - (4.7 * 39) = 1446.1 calories
Formula for Calculating Daily Calorie Need (DCA)
SPK = activity factor x BRO
Determining the activity factor value
- 1.2 - with a lifestyle without physical exertion;
- 1.375 - with light physical labor;
- 1.55 - with medium, moderate physical exertion;
- 1.75 - with heavy physical exertion;
- 1.9 - with especially hard physical labor.
For example:
With BOO = 1446.1 and with average activity (we take a coefficient of 1.55), the daily norm is determined as follows:
SPK \u003d 1446.1 * 1.55 \u003d 2241.46 calories
It is convenient to use a calorie calculator to calculate the daily allowance.
Daily calorie intake for weight loss
Knowing your SEC value, you can solve the problem of being overweight. To do this, you just need to reduce the energy intake into the body with food. So you can create a calorie deficit, which will lead the body to the need to use up its reserves - fat.
To what extent is it safe to cut calories for weight loss? This is a very important question, because with an incorrectly created energy deficit, the well-being and health of the person losing weight will certainly suffer. To lose extra pounds, you need to reduce the value of the SEC by 500 - 1000 units. But at the same time, the minimum number of daily calories consumed when losing weight for men is 1800, and for women - 1200. Below these values, it is very dangerous to create an energy deficit in the body.
If you have been dreaming of losing weight or just burning unnecessary fat for a very long time, there is a very important rule - to monitor the intake of proteins, fats, carbohydrates per day. It is very important for each person to know the minimum amount.
This article is intended for persons over 18 years of age.
Are you over 18 already?
Daily calorie intake for teenagers
Naturally, every parent wants their child to be healthy and happy. That is why it is important to take into account all the nuances of how to properly compose a diet for children. When recruiting, both a girl and a guy need to clearly know how many calories you need to consume in one day. After all, there are a variety of cases: some teenagers, especially at the age of 13, may even refuse to eat. At this age, they worry too much, constantly thinking about being overweight. Moreover, everyone around is only talking about various kinds of weight loss programs, and the social influence is becoming greater.
But we will tell you how to avoid any obstacles from the outside and keep an excellent figure not only for mom and dad, but also for the child, no matter how old he is.
If you ask experienced nutritionists, they will all unanimously give the following tips:
- you need to eat at least five times a day, but these should not be huge portions of half a kilo, but on the contrary, very small ones, parents should follow this, because most often teenagers 13, 14, 15 years old do not follow this at all;
- often teenagers do not eat anything at all in the morning, and after school, returning home or before going to bed, they begin to overeat, this must be closely monitored;
- a very important point for a teenager is to completely abandon all harmful foods, chips, crackers, soda and other things;
- in addition to nutrition, physical activity is also needed, it is strictly forbidden to constantly sit down at the computer. We need to move more, walk, not sit still.
On average, the twenty-four-hour calorie intake for a 16-year-old teenager should be 2600, but this is provided that the child is constantly moving and leads a fairly active lifestyle. If the situation is exactly the opposite, you should not even consume 2000 kcal per day, because with a sedentary lifestyle there simply will not be time to drive them away. After all, you need to eat as many calories as you can burn, otherwise problems with being overweight and generally with well-being and health may arise.
daily calorie intake for women
Every woman is interested in how to calculate the calories they eat in order to keep their weight normal or even lose a little. Therefore, they begin to fanatically monitor what they eat daily. Many begin to simply refuse all flour, sweets and all the sweets that we are used to eating every day.
Also, ladies stop eating after six in the evening, but there are those who count calories. If we talk about women and their needs, you need to understand that the age at which the fair sex is located plays the most important role.
When a child grows, he needs a huge amount of energy, because he is in constant motion, running, jumping, playing with other children. An adult body feels much more need for calories. But you need to take into account the factor that many do not lead such an active lifestyle, but for the most part sit in front of monitors.
And if we talk about older ladies, then their daily calorie intake is much less than that needed by women and especially children. After all, every year a person stops growing, he does not need to develop. But here, too, there is a nuance: with a very active lifestyle, constant sports, the body receives other loads, and much more calories are needed to cope. The same thing with pregnant and lactating mothers: they need to eat a lot, unlike an ordinary woman, because they need to eat for two, themselves and the baby.
Remember that the diet must be balanced. This means that it contains both fats, and carbohydrates, and proteins. Otherwise, nothing good will come of it. After all, with the use of a huge amount of fats, carbohydrates, the fat layer will increase. And if you are overweight, then you do not need to consume more than 1500 kcal in twenty-four hours. And if you want not only to lose weight, but also to have a beautiful relief, you need to constantly train, play sports. And it is not necessary to visit the gym at the same time, you can do a little exercise at home every evening or in the morning, run.
Is everything good with weight and you want to be in shape? Then your norm is 2000 kcal, provided that you lead a passive lifestyle. If the opposite is true, then 2400. If you are not sure, it is better to go to the online calculator and make a calculation. Just enter your data, it will let you know how many calories should be consumed per day.
daily calorie intake for men
Every food you eat has its own energy value. And if the body consumes many more calories than necessary, they all turn into fat and remain on your body. Conversely, when there are few of them, one can observe a sharp deterioration in health. Since men often experience physical activity than women, they need much more kcal.
The consumption rate for the stronger sex 19-29 years old is 2400 calories, and already from 30 to 50 years old - 2200. Well, if a man leads a very active lifestyle, then you can safely add 400 kcal to all indicators. But you may have noticed that even after 50 years, a man should consume more than 2000 kcal. With an active image, the daily norm will be at least 3000 calories. For a man, there is also a calculator, with its help you can make a calculation at any time convenient for you.
Energy and strength every day give the body proteins, fats and carbohydrates. They are very important: if the body lacks, you will not be able to perform even basic daily activities. Every day, a person is simply obliged to provide his body with the necessary amount of calories so that it functions well. But if at the same time you do not want to gain excess weight, you need to start monitoring the ratio of proteins, fats and carbohydrates. Remember, the latter are the main resource from which we draw energy. Most of them are found in whole grains, vegetables, fruits.
What formula will help you find the norm?
Many people ask: how can and should all these calories be counted? It's very easy to keep count. Various formulas have been invented for this for a long time. There are a lot of ways to correctly calculate the daily calorie intake.
The first Muffin-Jeor formula. It was invented in 2005 and is used by many specialists. This is the basis for every calculator with which you can calculate online. With it, you can understand how many calories per day you have spent and how much you need to eat. But only people over the age of 18 can use it, otherwise the result may be incorrect.
- For woman: average calories = 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age - 161.
- For a man: average calories = 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age + 5.
You can also use the Harris-Benedict formula without any problems. With its help, you will understand how many calories to eat in one day. To do this, you will need to know only two quantities: basal and active metabolism. If you can calculate correctly, then you can adjust the diet correctly. To gain mass, you will need to consume a lot more. To maintain weight, everything will need to be left the same, but slightly adjusted to diversify the menu.
- Women: average calories = 655.1 + 9.6 * body weight (kg) + 1.85 * height (cm) - 4.68 * age (years).
- Men: average calories = 66.47 + 13.75 * body weight (kg) + 5.0 * height (cm) - 6.74 * age (years).
Now you can not worry about being overweight, because knowing how to calculate the daily calorie intake and how to calculate the required amount of energy consumed, you can maintain it at the same level or even lower it. After all, many do not always have time to go to the gym after a hard day's work, on the contrary, they want to return home as soon as possible and, after lying a little on the couch, fall asleep in front of the TV.
Keeping track of normal weight with the help of simple calorie counting is very simple and effective. You don't have to follow a strict diet. Sometimes you can let go and eat a little more, but you need to know when to stop and how to get back to normal. For this, there is an understanding of the daily calorie intake.
The only correct and effective way to lose weight is sports and a balanced diet. The rate of weight loss depends on the physiological characteristics of each person, the level of physical activity (training), existing diseases, etc. If you want to lose weight, a woman needs to correctly calculate the daily calorie intake for more effective and faster weight loss and subcutaneous fat.
Why Calculate Calories?
A calorie is the energy weight of a food that is released by the body when food is digested. The balance of proteins, fats, carbohydrates and the caloric content of the dish are associated with working capacity and activity, health status.
With insufficient intake of energy in the body, weakness, apathy, deterioration of the skin, teeth, and hair are observed.
With an excess of caloric intake, fat accumulation in the body and an increase in body weight occur.
For healthy and safe weight loss, it is important to gradually reduce the calorie intake to the desired level. To do this, it is necessary to calculate the rate of individual calorie intake by the body, keep a food diary, which reflects all the foods and dishes eaten per day.
How to calculate daily calorie intake
The World Health Organization has recognized universal calorie norm data: for women, calorie content per day is 2000 kcal, for men 2500 kcal. However, these data do not take into account a number of factors that directly affect the daily calorie intake, such as gender, age, lifestyle, level of physical activity, etc.
The daily calorie intake for a woman when losing weight is calculated using special formulas.
The calculation consists of several stages:
The result is the metabolic rate (metabolic rate).
Multiplying this figure by the coefficient of the corresponding level of activity, we get the required calorie intake per day to keep the weight at a stable level.
To lose weight, a woman needs to reduce the resulting figure by 500 kcal. That is, if in the calculations the required daily calorie content turned out to be 1800 kcal, then in order to reduce weight, it is necessary to limit yourself to 1300 kcal.
To speed up weight loss, you can increase the number of workouts.
Calculation of ideal weight and minimum calorie intake for weight loss
Then multiply the result by:
For example:
Woman 28 years old, height 170 cm, normosthenic build with moderate physical activity. Ideal weight: 170 * 360 = 61.200 kg.
The norm of calories to maintain weight at a normal level: 61 * 33 \u003d 2013, i.e. 2000 kcal.
Mifflin-Saint-Geora Method
This calculation is the most optimal way when compiling a diet.
The disadvantage of the method is the lack of consideration of the ratio of muscle and adipose tissue in the body, because. the level of muscle mass affects the rate of metabolic processes.
For example:
Daily calorie intake for a woman 35 years old, 160 cm tall and weighing 78 kg with moderately intense CFA: 78 * 10 + (6.25 * height in cm) - 5 * age (full years) - 161 \u003d 1444 kcal
1444 * 1.550 = 2238 kcal - daily requirement.
To lose weight, a woman needs to receive energy in the amount of 2238 kcal with food, but gradually reduce the rate to 2000 kcal.
Harris-Benedict Method
This method was developed in 1919. At present, the method is somewhat incorrect and has a calculation error of +/- 5%.
The daily calorie intake for men and women according to this method is calculated as follows:
For example:
A 33-year-old woman, weighing 65 kg and 173 cm tall, will need to maintain her normal weight:
655.1 + (9.563 * 65) + (1.85 * 173) - (4.676 * 33) = 1442.43 kcal.
Method of the World Health Organization (WHO)
According to this method, the calculation of the daily calorie intake is made taking into account CFA:
For example:
A 25-year-old girl weighing 55 kg with intensive CFA per day requires: (0.062 * 55 + 2.036) * 240 * 1.5 = 1960.56 kcal.
Ketch-McArdle Method
Calculations using this method allow taking into account the ratio of adipose and muscle tissue in the body. The disadvantage of the technique is the lack of consideration of gender, age and height in the calculations, which increases the likelihood of errors in the calculations.
According to the Ketch-McArdle method, daily requirement = 370 + (21.6 * weight in kg, excluding adipose tissue).
For example:
A woman weighing 60 kg per day needs: 370 + (21.6 * 56) = 1579.6 kcal.
By adhering to the rules of a healthy balanced diet, taking into account the required caloric content, a woman can keep her weight at a normal level. If a woman wants to lose weight, then 500 calories should be subtracted from the received calorie intake, but at the same time, the CFA level should be taken into account. A sharp decrease in the caloric intake for the fastest weight loss and an increase in physical activity contribute to the development of serious complications and diseases of the cardiovascular, endocrine, reproductive systems, slow metabolism, and reduce immunity.
Features of calculating the daily caloric intake
The daily intake of calories in the body for men and women is different. Men need more energy. For an accurate and most indicative result, the following individual features should be taken into account in the calculations:
- age,
- height,
- body type,
- lifestyle, level of physical activity,
- type of employment (mental labor, hard physical labor).
When taking into account the level of physical activity, one should take into account the performance of household work (washing floors, dishes, washing, ironing clothes), walking up stairs or riding an elevator, the degree of movement in everyday life, the level of stress resistance.
So, a woman with hard physical work needs more calories to maintain strength than a woman with the same parameters, but working in the office.
Calorie intake during pregnancy
A woman during pregnancy is strictly forbidden to diet, lose weight. Overeating "for two" is also not recommended. Given the interesting situation, a woman needs to calculate the daily calorie intake to maintain the body's natural processes for the development of an unborn child.
Experts recommend gradually increasing the caloric intake with increasing gestational age from 2500 kcal in the first trimester to 3500 kcal in the third trimester. Gaining the required calories should be from plant foods, lean beef and chicken, fatty sea fish, nuts, fruits, whole grains and bread.
The Importance of Proteins, Fats, and Carbohydrates in Calorie Counting
When calculating calories, it is important to consider what calories are derived from. The state of the body, the process of losing weight or increasing body weight directly depends on the ratio of proteins, fats and carbohydrates in food.
So, for example, the 2000 kcal necessary for the body, obtained from “heavy” food, will not benefit the body. But the same 2000 kcal, obtained from fresh vegetables, whole grains, protein products, nuts, will help maintain balance in the body and, if necessary, lose weight.
Specialists use the universal ratio formula in the diet B (1): W (1): Y (4). However, when losing weight, you should increase the amount of protein and complex carbohydrates, and fats should be vegetable, polyunsaturated. It is also recommended to take foods high in potassium, magnesium, iron, iodine, calcium.
Carbohydrates are a source of energy and strength in the body. When losing weight, you need the intake of complex carbohydrates, which are digested longer by the body and give a feeling of fullness.
The intake of carbohydrates should be from the following sources:
- oatmeal, pearl barley, wheat, corn grits, bulgur, couscous,
- legumes: lentils, beans, peas, corn,
- whole wheat bread.
When losing weight for a woman, it is important to take into account the amount of complex carbohydrates, protein foods and fats in the daily calorie intake.
Possible errors when calculating calories
The main errors in calculating daily caloric content:
- Physiological features.
- Hormonal changes and disorders. So, hypothyroidism contributes to a slowdown in metabolism, causes a violation of the water-salt balance in the body (which is reflected in the form of swelling).
- Fluid retention in the body. Due to the use of a large amount of salt, smoked meats, hot spices, water retention occurs, swelling of the body appears. When losing weight, weighing will be incorrect, because due to excess fluid in the body, body weight will be greater than it actually is.
- CFA in the calculations are approximate. It is impossible to determine the exact number of calories burned during sports.
To avoid possible errors in the calculations, it is recommended to keep a food diary, which will reflect all the foods eaten during the day. So, observing the diet for 3-4 weeks, you can identify excess and high-calorie foods that interfere with weight loss.
A qualified specialist (nutritionist, trainer) will help you correctly calculate the daily calorie intake. Taking into account individual characteristics, gender, age, height and CFA level, a specialist will be able to more accurately calculate how many calories the body needs to consume and perform physiological functions.
Calculating and applying the rate of calorie intake per day is a useful practice that allows you to lead a familiar lifestyle and at the same time noticeably lose weight. Knowing how many calories are in each particular product, you can calculate the rate of consumption of BJU.
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