The daily intake for boys is approx. What are calories

The problem of excess weight affects all segments of the population, regardless of gender, age, social status. For a long time, “pleasant roundness” has not been considered a sign of health, the criteria for normality, acceptability and excess are constantly being reviewed. Within certain limits, exceeding the average, even from a medical point of view, is quite acceptable. But to exceed these limits, to move to a heavier weight category does not cost anything, and this happens, as a rule, imperceptibly, but quickly enough. And then it is much more difficult to get rid of accidentally gained kilograms.

There are several ways to control your weight, and therefore ways to reduce it. But the method of reasonable energy containment is considered the most acceptable, i.e. counting calories. The norm of calories for weight loss for a man differs from that for a woman, because. basal metabolism in different sexes is not the same.

Energy needs of the body

Calories are a numerical expression of the amount of energy. They measure the cost of the body to ensure its own life:

ensuring vital functions - breathing, impulse transmission, resistance to foreign influences;
maintenance of metabolism - the work of all organs;
motor activity of a person;
mental activity.

The energy required by the body comes from outside, mainly from food. The amount of food that enters the body is measured in volume, mass and calories. Read also -. All these indicators are important, their accounting ensures the correct attitude to the organization of the nutrition process and compliance with the norm.

If the excess or decrease in the volume and mass of products does not always entail a change in weight, then the adjustment of calorie content is directly related to its increase or decrease.

Weight and calories

It would seem that everything is simple: the more you eat, the more overweight.

However, the very concept of "excessive" is rather arbitrary. Anxiety is caused not so much by kilograms as by body volumes. Anyone who wants to lose weight sees himself ideally as a person with good ie. correctly distributed and formed tissues and volumes. And the muscles that support the shape, as you know, weigh more than fat.

Therefore, with active sports in order to create a beautiful body and maintain a healthy vitality, weight loss is not always required. And if required, it is not as significant as it may seem to the carrier of excess body fat.

In addition, different types of food provide unequal intake of calories in the body.

The task when losing weight, especially for men, is to reduce the consumption of high-calorie foods, and to get food volumes with low-calorie ones. In this case, there will be no pronounced discomfort experienced by a person who practices weight loss by simply reducing portions.

Basic and total daily energy expenditure

A person spends calories always, even when resting or even sleeping. The work of the body does not stop even for a minute, and this activity (basic metabolism) requires maintenance. The energy consumed solely for the maintenance of life, in a state of complete rest, and provides a general metabolism (GMO). Calculate its value according to the formula:

One calorie (kcal) per kg of weight per hour

The daily rate, therefore, is calculated as follows:

1kcal x weight in kilograms x time in hours

For clarity, for a man weighing 90 kg, it looks like this:

1 kcal x 90 x 24 = 2160 kcal

With age, this figure decreases somewhat by itself, so an adult man needs about 10 percent less energy than a teenager. So, from the indicated indicator, boldly subtract this value:

2160 kcal - 216kcal = 1944 kcal

Important! It is not recommended to reduce the number of calories per basal metabolism under any circumstances: failure to comply with this rule entails a significant deterioration in well-being and body condition, which means a noticeable decrease in the quality of life.

In addition to ALE, energy is also required for daily human activity. Depending on its level, the daily amount of calories needed is determined.

Men need more calories to maintain basal and general metabolism, because. they have, by definition, more muscle mass than women.

Overweight

It is possible to determine the presence of overweight by several formulas. The most common and understandable is the ability to set this indicator from the body mass index (BMI) table. BMI is calculated the same way for both men and women:

Weight in kilograms divided by the square of height in meters.

For clarity, the calculation of the BMI of a man weighing 90 kg and 170 cm tall looks like this:

With obesity of varying degrees, it is necessary to take measures to restore normal body weight. This will ensure good health and smooth functioning of the body for many years.

Reduced energy consumption

It is clear that if the weight exceeds the norm, a decrease in the daily calorie intake is required. And in order to reduce the value, you need to know at what indicators the body weight remains unchanged. Anything higher will help you gain weight, and lower numbers will help you lose weight.

So, the formula for maintaining weight depends on ROB and physical activity. It's simple: the GLE indicator is multiplied by a certain coefficient. Load factor values are shown in the table. These rules apply equally to both men and women.

For our subject, who has a basal metabolic rate of 1944 kcal per day, current weight is maintained at 2333, 2673, 3013, 3353, or 3694 kcal, depending on the stresses experienced.

It is possible to reduce weight by reducing the number of incoming kilocalories in the range from the conservation rate to the GNR. The intensity of weight loss depends on the magnitude of the decrease in energy supply.

Important! In order to avoid stress for the body, it is not recommended to drastically cut down on food. This can provoke a slowdown in basal metabolism, and hence a decrease in the rate of weight loss.

Balanced Diet

Whatever the daily calorie intake for men for weight loss, it is important to maintain a complete set of essential nutrients.

The main components of nutrition necessary for a person:

carbohydrates - satisfy the largest part of the energy requirement;
proteins - provide "building material" for muscles, tissue regeneration in case of damage and in the process of life;
fats - contribute to the absorption of vitamins, micro- and macroelements, contribute to the acquisition of elasticity of blood vessels and tissues;
vitamins - substances that practically do not carry an energy load, do not burden the body with calories, but increase metabolism, catalyze all body processes;
macro- and microelements actively involved in the regulation of body processes, strengthening bone and muscle tissue.

A varied diet within the calorie intake necessary for weight loss is a properly organized weight loss.

Physical exercise

Often, a decrease in activity becomes a reaction to a decrease in nutrition. See also - . This slows down the rate of weight loss or stops the process altogether. Therefore, the load should be kept at the same level. If the vitality drops sharply, then a too intensive course of weight loss has been chosen - you just need to adjust the quantitative composition of the food.

“Slow” carbohydrates increase physical endurance - whole grain side dishes and bread (in the morning), raw and stewed vegetables, protein products (meat, milk, eggs, fish). Vitamins A, E, D, group B and calcium are absorbed in the presence of a certain amount of fat, this ingredient should not be completely excluded.

When reducing calorie intake, it is important to follow important rules:

do not sharply reduce volumes - the stomach should take on a smaller size very gradually, for this, high-calorie foods are replaced with low-calorie foods in large volumes - green and vegetable salads successfully replace a side dish of pasta or potatoes;
do not snack at the first opportunity - most often, unplanned calories enter the body precisely during random meals, and with a sudden appetite, drink a glass of warm or cool water slowly;
develop a menu for the week, counting the calories of each meal and the daily figure, try to stick to the diet;
take enough time to eat, take your time, chew each piece thoroughly (ideally, gently make 30 chewing movements for each portion that gets into your mouth);
exclude heat treatment of fats - even lard is useful until it gets into the pan, a small amount of fat during the heat treatment of meat, fish and vegetables significantly increases their calorie content;
remember that in any table the energy value of the product is indicated per 100 grams, and not per serving - food must first be weighed on a kitchen scale or look at the layout of the dish in servings in the menu of catering establishments;
prefer natural foods and drinks, avoid conservation, which contains a huge amount of artificial additives that stimulate appetite or thirst;
do not resist a new diet, take it for granted, try to get used to it as soon as possible - a calm person eats less than someone who is nervous;
between meals, drink clean water at a comfortable temperature, to which you can add a mint leaf or peel of citrus fruits or apples;
do not forget to revise the main general exchange, and hence BMI, standard indicators with weight loss.

Useful and dangerous products

To achieve the result, you need to use daily:

grain bread, whole grain cereals, cheese - in the morning;
vegetable soup (borscht, cabbage soup, pickle), soup with beans, peas, beans, fish, milk, mushroom soup; dairy products, fruits that have not undergone heat treatment - during the day;
meat, fish, eggs, lettuce or a side dish of stewed vegetables - in the evening;
dairy products before bed.

From drinks - tea, coffee without sugar, in the morning you can add a little honey. Juices from vegetables and fruits - only natural. When losing weight, it is very desirable to reduce the amount of alcoholic beverages consumed - they not only add empty calories to the diet, but also cause bouts of appetite and thirst.

Thus, the algorithm of actions, if you want to lose weight, is as follows:

The basal metabolic rate (BMR) is calculated.
Calorie content is determined with the preservation of body weight - total metabolism.
In the corridor between the ROB and the general exchange (more than 1st, but less than 2nd) make up the diet.
Adjust indicators as you lose weight.

Reducing the caloric content of food in men also contributes to the overall improvement of the body: natural products, the elimination of excess salt and sugar, regular balanced nutrition will bring nothing but good.

Very soon, an unusual, it would seem, dietary restriction will become the norm. When you reach your desired weight, it is important not to return to the previous menu, but to calculate the calorie content to maintain weight and adhere to proper nutrition all the time.

Good luck!

2016-08-10

Olga Zhirova

Comments: 17 .

Megan92 () 2 weeks ago

Recently, I firmly decided to lose weight ... I got into the Internet, and there are so many things, my eyes run wide!! Now I don’t know what to do, where to start .. Therefore, I turn to you! How did you lose weight? what REALLY HELPED?? I would very much like to cope with excess weight on my own, without nutritionists and doctors ..

Daria () 2 weeks ago

Well, I don’t know, as for me, most diets are garbage, just torture yourself. No matter how much I tried, nothing helped. The only thing that helped to throw off about 7 kg is X-Slim. I found out about him by chance, from this article. I know many girls who have also lost weight.

P.S. Only now I myself am from the city and we did not find it for sale, I ordered it via the Internet.

Megan92 () 13 days ago

Daria () 12 days ago

megan92, so it is indicated in the article) I will duplicate just in case - X slim official website

Rita 10 days ago

Isn't this a divorce? Why sell online?

Yulek26 (Tver) 10 days ago

Rita, you seem to have fallen from the moon. In pharmacies - grabbers and even want to make money on it! And what kind of divorce can there be if you pay after receiving and you can get one package for free? For example, I ordered this X-Slim once - the courier brought me, I checked everything, looked and only then paid. At the post office - the same thing, there is also a payment upon receipt. And now everything is sold on the Internet - from clothes and shoes to appliances and furniture.

In order to lose weight correctly and not harm your body, nutritionists recommend using calorie calculation techniques. The essence of these techniques is quite simple: you need to calculate your daily calorie intake in order to decide how much you need to reduce the number of daily calories that enter the body in order to start the process of losing weight. Interestingly, calories for men and calories for women are not the same. The average woman should get fewer calories per day than the average man, even if they weigh the same. The norm of calories for men is about 2500 kcal, while this figure for women is 2000 kcal.

The reason for this difference in the norms of calories in men and women lies in the different speed of metabolic processes in the body of the weaker and stronger sexes. No matter how offensive it is for women, it is much easier for men to lose weight, despite the fact that they usually eat several times more. The maintenance of harmony is facilitated by a much faster metabolism than that of women. The need for an increased number of calories for men is also due to the fact that they, as a rule, have increased muscle mass, and muscles, as you know, require much more energy than fat.

How are men different from women

Main differences:

Men need more protein. This stems from the fact that men have more muscle mass than women. However, an increased protein content is necessary for those representatives of the stronger sex who play sports or perform work that involves increased physical activity. Otherwise, the norm of calories in men can be equal to the average.
Fat is deposited differently in men and women. We've all heard that obesity can be both "male" and "female". This means that in women, fat is usually deposited on the abdomen and hips, and in men in the upper abdomen. Such fat is easier to remove if you do intense physical exercise. That is why it is easier for men to get rid of the belly and regain harmony.
It's harder for men to diet. A rare man will be able to easily switch to a dietary diet and begin to calculate the calorie intake for men. This is much easier to do for the fair sex, who are preoccupied with their appearance and ready for any hardships for her. However, calories for men are no less important than for women, and it is much easier for them to achieve the desired result. If a man starts following a diet and sticks to how many calories a man needs per day, then in a couple of months he will again become slim and fit.
Men and women also differ in safe weight loss rates. As you know, there are certain norms for losing weight, which must be observed so that weight loss does not lead to health problems. For women, this figure averages 2 kg per month or 0.5 kg per week. But for the representatives of the stronger sex, the weight loss rate is twice as large and amounts to 4 kg or 1 kg per week. This difference is again explained by the fact that the metabolism in men is faster.

No matter how offensive it is to women, but nature itself has arranged everything in such a way that a man can remain slim at no particular cost. In a woman's body, everything is aimed at bearing and giving birth to children, which is why extra pounds are easily stored "in reserve", and the body is in no hurry to part with them. But a man can gain weight, but with a certain desire, it is easy to get rid of it. It is foolish not to use such a wonderful feature of your body. However, before deciding to lose weight, you need to find out exactly how many calories a man needs so that his body does not lack energy, as well as how many calories a man needs in order to lose weight.

Today, there are different methods for calculating calories for men. Nutritionists do not recommend taking the average figure of 2500 kcal as a basis, since it does not at all describe the individual needs of the body of a particular man. To calculate the number of calories per day for men, you can use, for example, the following formula:

The physical activity index is 1.1 for low physical activity, 1.3 for medium and 1.5 for high.

After making the appropriate calculations, we will get the number of calories per day for a man that he needs to receive in order to maintain weight. If a man adheres to this norm, he will be able to keep his figure unchanged, but if you change this value up or down, this will lead to an increase or decrease in weight, respectively.

Naturally, in order for the process of losing weight to go faster, physical exercises must be added to the mandatory calculation of the calorie content of the menu. In this sense, men are lucky and genetics is on their side. They need to make much less effort in order for the weight to start coming off. According to studies, women burn 16% fewer calories daily than men, and their metabolism is 6% slower.

Nutritionists recommend that men who have embarked on the path of weight loss consume more protein in order to ensure the growth of muscle mass, which in turn will lead to the consumption of fat reserves, because muscle tissue requires high energy costs. Knowing exactly the calorie intake for a man, you can regulate your diet in such a way that the consumption of fat reserves occurs faster.

In their diet, men should also pay attention to the types of fats they consume. Most often, these are animal fats that belong to the category of saturated fats, or fats found in fast food products. If, in their diet, men switch to the use of monounsaturated fats, then only this fact will contribute to rapid and effective weight loss.

There are many myths about weight loss. In pursuit of a beautiful body, girls starve themselves, torture themselves with training. Often all these experiments end in breakdowns and weight gain. To lose weight, you definitely need to eat, but at the same time keep count of KBJU. You can calculate the daily calorie intake for a woman when losing weight using special calculators, applications on smartphones, as a result, you will know how many kilocalories the body needs per day to lose weight.

What are calories

The energy value of the product indicated on the packaging or in the relevant tables is calculated in kilocalories. Calories are units of measurement of the energy value of food, that is, how much energy the human body must expend in order to process food. In 1 kcal - 1000 cal, it is important to remember this when counting calories. Daily caloric intake for weight loss is also measured in kilocalories.

Daily calorie intake

A certain amount of food that a person needs to consume in order to ensure the normal functioning of the body - calorie or calorie intake per day. When we sleep, blink, inhale, exhale, we expend energy. During fasting, the body is depleted. He does not receive a daily dose of energy and begins to "get" it from the reserves. The main reserve (glycemic) is in the liver, if it is not restored in time, then the body begins to take nutrients from the muscles, causing catabolic processes, only after that - from adipose tissue.

Weight can stand for two reasons: either you overeat or undereat. When the body does not receive enough energy, it begins to store it in reserve, in the so-called fat traps, in case of stressful situations, hunger strikes. An excess of kilocalories leads to body fat, increased cholesterol levels and, subsequently, to obesity. Calorie zigzag (uneven intake of kilocalories) disrupts metabolism. Therefore, it is important to stick to the average daily rate.

daily calorie intake for women

Nutritionists recommend a daily calorie intake for women in the amount of 2100-3000 kcal, this is enough to cover the main energy consumption for metabolism. To adjust the weight, it is necessary to slightly reduce / increase this indicator. Often people deliberately underestimate the caloric content of the diet to a minimum, naively thinking that this way you can lose weight faster.

calories for weight loss

You can often find diets for a minimum of 1500 kcal on the Internet and related literature on nutrition, but this amount is not enough. To comfortably lose weight, you need to reduce the number of calories for weight loss by about 10% (create a deficit of 100-200 kilocalories). The daily calorie intake for weight loss of each woman is individual.

Calorie calculation for weight loss

There are counter programs on smartphones, special online calculators. With their help, you can calculate the rate of calories per day. Also, calorie can be calculated manually using the formulas that these services use, for example, using the Mifflin-St. Geor or Harris-Benedict formula. They take into account the parameters of a person: weight, height, age, activity level, which are multiplied by the appropriate coefficients. In addition to calories, you need to maintain a balance of nutrients: proteins, fats, carbohydrates. The ratio of BJU for weight loss is 40% / 20% / 40%.

It is important to eat right. The diet should consist of high quality healthy foods. It is advisable to limit the consumption of sweets, especially store-bought ones. To satisfy this need, you can eat some dried fruits, berries or honey, but strictly limit the amount. Eat more fresh vegetables and fruits. Sufficient water intake (40 ml per 1 kg of weight) will speed up metabolic processes and will contribute to the rapid removal of fat cells.

The daily calorie intake for weight loss is calculated in the application in a few seconds, it is also not difficult to calculate the BJU. After determining the norm at the initial stage, you need to clearly control food intake, fix it in programs or manually. By following this regimen, you can lose 2 kg in a week. Physical activity should be increased to achieve the maximum effect. In the future, you will be able to determine the approximate calorie content and weight of dishes by eye.

The formula for calculating calories for weight loss

The amount of energy required to ensure the normal functioning of the human body is called the basal metabolic rate (BMR). Every day, 70% of all food consumed goes to ROB, 10% to digest food, 20% to other activities. The formula for calculating calories per day Mifflin-San Geor for women:

GRL = (10 × weight (kg)) + (6.25 × height (cm)) - (5 × age (years)) - 161.

The formula for calculating calories for weight loss for women Harris-Benedict (tolerance ± 200 kcal):

GLD = 447.593 + (9.247 × weight (kg)) + (3.098 × height (cm)) – (4.330 × age (years)).

Calorie table for weight loss

Presented in the table are calories per day for women. Range - minimum-maximum kilocalories. The daily calorie intake for women for weight loss, depending on the age category and lifestyle:

Lifestyle

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

For the youngest representatives of humanity, 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.

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. Human activity also plays an important role, 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 the results of which are recognized as reliable by doctors is the relatively recent (in 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.