Daily calorie intake for women. Consequences of under and over consumption of calories

Counting the calorie content of your own diet is becoming more and more popular. The reasons for interest in this topic are different for each person. Bodybuilders, heavyweights and just young sports enthusiasts want to know: how much food should be consumed per day in order to increase body weight. Girls and women have a different problem: how many calories a person needs per day to lose weight and stay healthy.

The Scientific Look at Calories

Calories measure the energy required to warm 1 g of water by 1°C. 1 kilocalorie (kcal) is 1000 calories. Or such an amount of energy that heats 1 kg of water by 1 ° C. This is a scientific explanation of the terms.

In dietology, the concepts of "calorie" and "kilocalorie" are identical. On packages in grocery stores, we see the record "kcal". But 20 kcal in rye bread is 20 calories, not kilocalories.

Are calories bad?

Extra calories here! Oh what a high calorie meal!

Such exclamations are often heard in a negative way. And an inexperienced person may have a false impression of the calorie content of food.

Axioms of Dietetics:

• Man eats to live. Food is the energy our body needs.
• A high calorie content of a product does NOT mean its high energy value.. There is also such a thing as the "glycemic index". The higher it is, the faster the blood sugar rises and the more insulin is produced. As a result, the consumed carbohydrates are sent to the fat depot, and are not stored in the liver and muscles in the form of glycogen (to give energy later).
• If all calories are not consumed, the person gets fat. The body needs a certain amount of energy. He is unable to spend more.

How calories are used by our body:

• on metabolism at all levels, from intercellular to intersystem;
• on mental activity, blood circulation and respiration (approximately 20% of the energy required for brain metabolism);
• to maintain body temperature (the colder, the more calories you need to consume);
• to maintain posture and elementary movements;
• for physical activity.

It is necessary to find a golden mean so that the body has enough energy for life and nothing extra is put off. How many calories does a person need?

Counting Criteria

A person's need for energy is individual. People are different. Therefore, for a fulfilling life and health, they need to consume THEIR number of calories.

The following criteria are taken into account when calculating:

• Age. In the process of growth, there is an increased metabolism. This is about 25 years old. During this period, more energy is spent. Then the metabolism stabilizes. And after a few years it slows down - the need for calories becomes less.
• Floor. In most cases, the man is larger (height, weight). Therefore, he needs more energy than a woman.
• Biometrics. The body of a large person needs more energy to perform daily tasks (breathing, metabolism, blood flow, etc.).
• Activity. The higher the physical activity, the more high-calorie the diet should be. Not only the presence of sports training is taken into account, but also their type.
• Diet. The body uses more energy to process certain foods.

Methods for determining the daily calorie requirement

There are several. Everyone chooses the most suitable for himself. The opinions of nutritionists regarding methods for calculating calories also vary. Probably, it is impossible to blindly follow any one principle. We try to take into account all the criteria (see above).

Calculation by weight and lifestyle

• Healthy people who lead a sedentary lifestyle. Physical activity - short walks. Sometimes - jogging, biking, skiing. Calculation formula: weight (kg) * 26-30 kcal.
• Healthy people with moderate activity. They are characterized by moderate physical activity with a frequency of 3-5 times a week. Calculation formula: weight (kg) * 31-37 kcal.
• Healthy people with high activity. They perform hard physical labor or exercise daily, go in for sports. Calorie calculation procedure for them: weight (kg) * 38-40 kcal.

Daily calorie calculation for people with different physical activity:

Weight, kg	Sedentary lifestyle (kcal)	Moderate activity (kcal)	High activity (kcal)
40-49	1040-1470	1240-1810	1520-1960
50-59	1300-1770	1550-2180	1900-2360
60-69	1560-2070	1860-2550	2280-2760
70-79	1820-2370	2170-2920	2660-3160
80-89	2080-2670	2480-3290	3040-3560
90-99	2340-2970	2790-3660	3420-3960
100-109	2600-3270	3100-4030	3800-4360
110-120	2860-3600	3410-4440	4180-4800

Metabolic accounting

With this approach, it takes into account how much energy the body spends per day. This refers to the energy that is needed to sustain life. A person can lie on the couch, and his body will work (breathe, distill blood, contract muscles). This is basic metabolism.

A person also moves, performs physical exercises. Such loads require additional energy. Therefore, the basal metabolic rate is multiplied by the activity factor.

Harris-Benedict basal metabolic rate calculation formula:

• For a man: 66 + (13.7 * weight (kg)) + (5 * height (cm)) - (6.76 * age (g)).
• For woman: 655 + (9.6 * weight (kg)) + (1.8 * height (cm)) - (4.7 * age (g)).

Mifflin-San Geor formula:

• For a man: (9.99 * weight (kg)) + (6.25 * height (cm)) - (4.92 * age (g)) +5.
• For woman: (9.99 * weight (kg)) + (6.25 * height (cm)) - (4.92 * age (g)) - 161.

Activity coefficients:

Coefficient	Characteristics of lifestyle
1,2	Sedentary work, sedentary lifestyle, no or minimal amount of special physical exercises
1,3-1,4	During the day, a person moves a little (walks, for example). 1-3 times a week does physical exercises.
1,5-1,6	Goes to the gym or works out on his own 3-5 times a week. The load is average. These are running, cycling, swimming, skiing, table tennis, fitness, etc.
1,7-1,8	Trains 6-7 times a week. Moreover, the training is heavy (bodybuilding, weight lifting, etc.). Leads an active lifestyle.
1,9-2	A person goes in for professional sports, trains every day. Performs heavy physical work, etc.

Numbers in different formulas will be different. It is necessary to objectively evaluate your well-being, your appearance; analyze your diet. And then draw conclusions: the calorie content of the menu is high or the daily diet is optimal; you need to change something in your eating habits or leave everything as it is.

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

Fundamentals of Dietetics

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

1. The intake of food products into the body should be equal to their consumption.
2. Food should contain carbohydrates, proteins and fats in the prescribed proportion.
3. Be sure to include vitamins and minerals in your daily diet.

If a person receives less natural active substances, various diseases (hypertension, obesity, diabetes, and others) begin to form in him, which leads to a decrease in average life expectancy.

Balanced diet

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

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

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

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

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

Where do calories come from

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

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

What is spent on

Calories are consumed in the following activities:

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

To find out how many calories a person spends per day, you need to know his vigorous activity: he studies, works, a professional athlete, a housewife, etc.

What happens when there is a lack of calories

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

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

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

Daily Value Formula

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

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

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

Norm for women

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

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

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

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

Harris-Benedict formula:

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

The result obtained must be multiplied by the activity index.

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

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

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

Women over 50 require slightly fewer calories as their basal metabolic rate slows down.

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

Norm for men

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

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

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

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

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

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

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

Weight correction

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

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

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

Essential nutrients must be contained in the exact ratio:

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

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

Video

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

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

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

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

Daily calorie intake for men

Passive lifestyle.

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

Active lifestyle.

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

Daily calorie intake for women

Passive lifestyle.

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

Moderately active lifestyle.

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

Active lifestyle.

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

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

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

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

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

Protein can be defined as the building material of the human body. Muscle organs, hair, nails, all human systems are made up of protein. Last but not least, protein is actively involved in the functioning of the immune system. The highest content of this important macronutrient can boast of products of animal origin.

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

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

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

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

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

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

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

Polar watch + scale + app like MyFitnessPal + proper diet (vitamins, omega3, minerals, proteins, fats and carbohydrates in the right proportions) + cardio and lose weight for health.
Do not powder your brain with calories, just weigh yourself every morning and cut down on the amount of daily intake if the weight does not go away or do more cardio per day in time, training should not be less than 45 minutes, two such a day + walking stairs instead lift and lose weight. Carbohydrates to eat slowly digestible instead of fast and at night an hour before bedtime fat-free cottage cheese for protein intake into the muscles during 6-8 hours of sleep. Eat fiber in the required quantities, it is necessary to remove waste from the body, eat often and in small portions, every 2 hours, so you accelerate your metabolism and do not increase blood sugar.

Who knows if you can eat octalia for lunch?

• In the interval from 12.00 to 15.00 in no case

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Each representative of the fair sex sooner or later thinks about what daily calorie intake per day for women. Proper and balanced nutrition helps to stay in shape without harming your body. In addition, it is also worth remembering that each person is individual and has his own norm. In particular, teenagers need more strength to grow.

But, the older a person gets, the fewer calories he needs. And, of course, a lot depends on the degree of physical activity. Those girls who regularly play sports need to consume about 1.5 times more calories. Calorie is the amount of energy that the body can get from the foods eaten. It can be calculated using several formulas. For many, this issue is relevant, since most nutrition programs, as well as diets, are based on this indicator in kcal. Therefore, in order to keep your body in shape and at the same time consume the necessary amount of energy for normal life, you need to have an idea of ​​\u200b\u200bwhat is the daily calorie intake for a woman when losing weight.

Food is the main source of energy for humans. They contain useful substances, vitamins, which have a beneficial effect on the body. Another indicator of products is their calorie content. With the exception of a small group of foods and drinks with a zero indicator, the rest fill the body with energy. As many of the school curriculum knows, energy is measured in kilojoules. Calories are indicated in calories. At the same time, 1 kilojoule is equal to 4.186 calories. Without energy, the body cannot function normally. It is the human "fuel" that must be consumed daily. Even during rest and sleep, the processes occurring in the body consume energy.

According to experts, the approximate average daily number of calories should be 1200. At the same time, it should be understood that the norm for losing weight is individual for everyone. 1200 is the minimum value. While the maximum can reach 5000.

The individual need, determined by the formulas, depends on the following factors:

• age;
• climate;
• intensity of physical activity.

At the same time, it should be understood that consuming more calories will lead to the appearance of extra centimeters at the waist and extra pounds in weight.

Calorie calculators

Calorie requirement calculator:

Your age	0-3 months 4-6 months 7-12 months 1-3 years old 4-6 years old 6 years old (schoolchild) 7-10 years old 11-13 years old 14-17 years old 18-29 years old 30-39 years old 40-59 years old 60-74 years old over 75 years old
Floor:	Pregnant: yes lactating (1-6 months) lactating (7-12 months) pregnant: no Your weight in kg.
Your physical activity	little physical activity light physical activity moderate physical activity high physical activity very high physical activity

Calorie Consumption Calculator:

Activity:	Housework Light cleaning Cooking Meals Talking while eating Talking on the phone Making the bed Grocery shopping Cheetsk carpets Vacuuming Windows Cleaning plumbing Cleaning glass, mirrors Knitting Sweeping Washing dishes Eating Sitting writing Dusting Ironing Laundry Hand sewing Reading aloud Reading loudly Typing Keyboard at a fast pace Singing Sleep Lying awake Sitting Standing Climbing stairs/steps Shopping Personal hygiene Showering Bathing Hair styling Dressing and undressing Playing cards Playing board games Riding cars (passenger) Riding a motorcycle Driving a car Sex active Sex ( passive) French kissing Light kissing Striptease Building snowmen, playing with snow Hiking with the family Sitting with a child on your lap Playing with a child while sitting Feeding and dressing a child Bathing a child Carrying small children in your arms Walking with a stroller Walking with children in the park Playing with a child (high activity) Playing with children with walking and running Playing with a child (moderate activity) Walking the dog Fishing Playing the guitar while sitting Playing the guitar while standing Playing the piano Classroom activities, lesson Flight by plane Working in the office Working in the garden Weeding Weeding Pulling out last year's grass Weeding new weeds Mowing the lawn Working as a massage therapist Medium-intensity exercise Figure skating Gymnastics class (easy) Gymnastics class (energy) Ballet class Fast dancing Disco dancing Slow dancing (waltz, tango) Ballroom dancing Modern dance Running up stairs Cross country running Running up and down stairs Running 10.4 km/h Running 12 km/h Running 16 km/h Slow running 8 km/h Slow pace swimming Slow crawl swimming Slow breaststroke swimming Aqua aerobics Field hockey Climbing Aerobics Badminton Basketball Bowling Cycling, 16 km/h Walking, 4 km/h Walking, 6 km/h Uphill walking (15% gradient, 3.8 km/h) Ski walking Sports walking Digging up the ground Elliptical exercise Football Football Offense Golf Gymnastics Hockey Fencing Handball Riding trot Judo Slow rowing Sports rowing Skating Roller skating Skiing on level ground Skiing downhill Jumping rope Stretching Table tennis Tennis Volleyball Weight training Ashtanga yoga Static yoga Theoretical teaching Diving Water skiing
Activity duration:	min.
Your weight:	kg.
	calories burned

Without energy, a person is unlikely to be able to make at least one movement. But at the same time, many are trying to lose extra pounds. In order to get a positive result and lose weight, you need to start by calculating the individual rate for the day. To do this, you can use several formulas, or you can not bother again and use our calculator presented above.

But it is worth understanding that it is not only the quantity that matters. When choosing a strategy for losing weight, special attention should be paid to quality. Indeed, when choosing food, it is necessary to take into account not only how many kilocalories it contains, but also what is the content of proteins, carbohydrates and fats in it. It is not recommended to completely exclude one of these components from the diet.

daily calorie intake for women

There are many factors that can change the daily calorie intake a woman needs. You can calculate your individual, starting from the following principles:

• on average, for girls from 18 to 30 years old, for a normal lifestyle, it is necessary to consume about 2000 kcal per day;
• if the lifestyle is active, then the consumption of products should be more;
• if a woman has an age of 30 to 50, then you need to calculate the rate based on 1800 kcal;
• at the age of 50, a calorie intake of 1600 kcal is required.

These are not final figures. These are just the numbers that you should be guided by if you want to know what is the rate of kcal intake per day for a woman.

Algorithms for calculating the daily norm

To understand what it depends on and how the norm is calculated, you should pay attention to the main methods of its calculation. The most common and used are the Harris-Benedict and Mifflin-San Geor formulas. The first formula was created centuries ago. To date, it has been revised and refined. The second method of calculation appeared quite recently. To use one of them, you must first determine your weight and height.

In addition to these indicators, each of them contains various coefficients that affect the final result:

• with a passive lifestyle, a coefficient equal to 1.2 is used;
• if you are involved in any kind of sports and classes are 3 times a week, you should apply a coefficient of 1.375;
• if visiting the gym or training is 5 times a week, then the indicators will be multiplied by a number equal to 1.4625;
• provided that the training is intensive or in the case when the work is physical, a multiplying factor of 1.55 is applied;
• if sports are played every day without a break, then the indicators should be increased by 1.6375;
• if training takes place in an intensive form or even several times a day, but the increasing coefficient will be equal to 1.725;
• if, in addition to frequent training, physical work is added, then the initial indicators should be increased taking into account a coefficient of 1.9.

Harris-Benedict calculation

Thus, we can give the following example of calculating the rate of calorie intake for a woman.

The main formula looks like this:

(447.6 + 9.2 * body weight in kg + 3.1 * height in cm-4.3 * number of years) * physical activity coefficient.

For example, you can take the following source data:

• Height - 175 cm.
• Weight - 72 kg.
• Age - 35 years.
• Physical activity - visiting the gym three times a week.

The calculation will look like this:

(447.6+9.2*72+3.1*175+4.3*35)*1.375 = 2065 calories

Calculation according to Mifflin-San Geor

Determination of the required number of kcal per day according to this method looks somewhat different.

The general formula is as follows:

(10* body weight in kg+6.25*height in cm-5*number of years-161)*physical activity coefficient

If you use the initial data for the example above, then the definition of the number of calories for each day will look like this:

(10*72+6.25*175-5*35-161)*1.375=2031 calories

The difference between the results obtained is small. It is 34 calories. Thus, you can safely use both the first and second formula to calculate the calories needed each day.

Without understanding how much energy the body needs for each day, it is impossible to keep your body in shape. Most diets and nutrition programs are based on the number of calories that are contained in food. With a shortage of them, a person will feel unwell, will be irritable. Otherwise, if there is an excess of calories, an increase in body weight will begin.

In what cases do people, diligently armed with tables and calculators, calculate the daily calorie intake? As a rule - in two. Not so often, but still considered for preventive purposes, in order to maintain good shape, mobility and vigor. Far-sighted and wise life position. But more often women are interested in a targeted question - how many calories do you need per day to lose weight? That is, when an excess of kilocalories has already acquired unattractive forms.

For reference: A calorie is a unit of heat energy. One kilocalorie (1 kcal) contains 1000 calories. To measure the energy value of products, a unit of measure is used - kilocalorie (kcal) and indicates how much potential energy we can get by consuming a particular product. Often the unit of measure is the calorie. It seems that manufacturers deliberately introduce confusion so as not to terrify the "accounters" of the energy capacity of products.

Speaking about the norm of calories per day for a woman, let's remember one of the fundamental laws of physics - the law of conservation and transformation of energy. It says that energy does not disappear and does not arise from nowhere, it flows from one state to another. This is science. In our particular case, this means the following: we get energy from the foods eaten at breakfast-lunch-dinner and snacks in between. We must redirect the received number of kilocalories to the performance of certain actions, i.e. - to use up, if it is not in our interests to increase our own fat reserves. Otherwise, we get extra pounds, problems with the quality of health, dissatisfaction with our appearance, etc. The algorithm is very simple. But there are many nuances ...

Daily calorie intake for women of normal build

Scientists have found that the life support of 1 kg of body weight for 1 hour requires 1 kilocalorie. You can make an approximate calculation of calorie intake per day. With a weight of 68 kg, you will use 68 kcal per hour, and per day - 68 kcal x 24 hours = 1638 kcal. We get the amount of energy necessary to maintain the body in working condition (without taking into account the costs of related life processes). To this should be added the energy costs for digesting food, playing sports, mental work, etc. In general, the average energy consumption for an average woman is 1800-2000 kcal per day. We repeat, this is a very average value, which is adjusted by a number of factors.

What to consider when calculating calories per day:

• Age- young people need more energy (they spend more of it), older people need less. Every 10 years, the required amount of energy consumed is reduced by 2%.
• Occupation- the cashier and the postman spend different amounts of energy in the course of their work, respectively, and replenish it in different doses.
• Sports activities The more intense the workout, the more energy needs to be replenished.
• During pregnancy and lactation a woman needs enhanced nutrition “for two”.
• Climatic conditions- in cold regions, food should be more high-calorie than in hot ones.

Table of calories per day for women, taking into account age and occupation

Groups of women by energy expenditure	Age (years)	The required number of calories per day
Representatives of mental labor (there is no physical activity during the working day)	18-19	2000
	30-39	1900
	40-59	1800
Workers of light physical labor (pharmacies, service enterprises, preschool and school institutions, etc.)	18-19	2200
	30-39	2150
	40-59	2100
Medium-heavy workers - doctors, drivers, salesmen, shoemakers, etc.	18-19	2600
	30-39	2550
	40-59	2500
A group of hard physical labor - workers, builders, agricultural workers, machine operators, etc.	18-19	3050
	30-39	2950
	40-59	2850
Pregnant women	+350 kcal
Nursing mothers (1-6 months)	+500 kcal
Nursing mothers (from 7 months)	+450 kcal
ladies aged	60-74	1950
old ladies	over 75	1700

Of course, these are relative numbers. By monitoring well-being, control weighing and corrections, it is quite easy to determine your daily calorie intake.

But you can not waste time on observations, but use more or less accurate calculation formulas derived by nutritionists.

Daily Calorie Calculation - Mifflin Formula

This method of calculating the daily calorie intake is considered the most accurate today. The formula looks like this:

Or, in another way, you can write it like this:

(BODY WEIGHT (kg) x10 + HEIGHT (cm) x6.25 - AGE (years) x5 - 161) x ACTIVITY COEFFICIENT

Activity coefficient table:

Coefficient value	Activity level
1,2	Lack of physical activity
1,375	3 workouts per week
1,4625	Training every day, on weekends - rest
1,55	High intensity daily workouts, except weekends
1,6375	Training takes place every day
1,725	High Intensity Daily/Twice a Day Workout
1,9	Hard physical work combined with high-intensity daily workouts

There are other formulas for calculating calories per day

• Harris-Benedict Formula for 1918 and 1987 (with an error of 5 to 10%)
• Ketch-McArdle technique- gives an accurate calculation for the athletic type of people. For obese and unsportsmanlike - the error is large. The formula does not take into account the energy consumption of the body to maintain body fat.
• Formula of the World Health Organization (WHO)- takes into account a number of factors - gender, weight, age, metabolic rate, level of physical activity, energy consumption for digestion and assimilation of food, thermoregulation. Pretty accurate calculations are obtained, but cumbersome.
• The formula for determining daily energy consumption by body area- is based on the law of the directly proportional dependence of energy consumption at rest on the surface area of ​​the body.

If you wish, you can find these methods, but in our opinion, one proven Mifflin formula is enough, and even more than that - an approximate calculation of the number of kilocalories, taking into account age and load (according to the table below). Indeed, with an accuracy of one kilocalorie, you will never determine the energy intensity of the portion of food consumed and your energy costs during the day.

Calculating calories per day for weight loss

• How to act if you already have extra pounds and there is a firm intention to get rid of them? It is important to understand that the cause of obesity can be a number of factors, both physiological and psychological. And it is necessary to solve the problem in a complex. Counting calories, of course, will not be superfluous.
• But along the way, you need to undergo a medical examination. At least in order to identify or eliminate the physiological causes of excess weight, find out what diet you should follow, what foods may be contraindicated.
• At the same time, it would be useful to observe - maybe you "jam" some emotions, or make up for the lack of some emotions with a sweet piece of cake, chocolate, chips, etc. Perhaps you will come to the idea of ​​​​the need to contact a psychologist.
• In a set of measures for losing weight, it is imperative to introduce a revision of the food culture.

By itself, the question arises - is it only a matter of calories? Does quality calorie content matter?

Everyone has heard that nutrition should be balanced. But if you conduct a survey, few will indicate the percentage of the main components - fats, proteins and carbohydrates.

Balanced food contains:
Proteins - 20%
Fat - 30%
Carbohydrates - 50%

Breaking this balance in the direction of increasing fat, you are guaranteed to acquire additional grams, which then grow into kilograms. By eating more carbohydrates than necessary, we achieve the same result.
Moreover, in addition to excess weight with an unbalanced diet, we get weakness, drowsiness, fatigue, a bunch of diseases and general malaise as a bonus.

We invite you to talk about the quality of food in the relevant section of the site. Now we just focused your attention on this aspect. Under no circumstances should they be neglected.

How to calculate the number of calories for weight loss per day

Common sense dictates that you need to spend more energy than you receive. And then the body will be forced to turn to fat depots for additional energy. Physical activity and diet is a sure way to lose weight. But you have to count calories.

With a negative balance of 20% of the daily rate of kilocalories (defined by you as described above), the process of losing weight will be gentle and, according to doctors, optimal - minus 0.5 kg per week. The body is not exposed to stress, has time to rebuild, as a result, the skin does not sag and remains elastic.

Want to lose weight faster? Subtract 40% from your daily calorie intake. But if you will be haunted by a constant feeling of hunger, it is better to refuse to force events. And try to avoid common mistakes, heed the tips below.

• Rebuilding the regimen and quality of nutrition, reducing the amount of calories consumed, changing your lifestyle to a more active one, you must understand that this is forever. If, after some time, having dropped 10-15 kg that are interfering with you, you open the refrigerator and go into all serious trouble, the body will react to this in its own way. Remembering that you, at one time, declared war on him and put him on a starvation ration, he will first of all replenish his fat pantries, and only then will he spend the received food on plastic needs. That is why after long, debilitating diets, people quickly gain weight.
• You need to drink water - 2 liters per day, at least. Firstly, you are partially distracted from the desire to have a snack, and secondly, water removes toxins from the body. Tea, coffee are drinks, and they will not replace water.
• Organize your own meals. Give up the habit of eating twice a day - in the morning and in the evening. Better - more often and in small portions.
• Let your diet be more plant foods without heat treatment.
• Apples, plums, grapes and other fruits and vegetables are also food and, accordingly, calories.
• Be sure to include sports in your daily schedule - walking, swimming, cycling, breathing exercises. By the way, running with excess weight is not worth it if you do not want to have problems with the joints of the legs and spine.
• Arrange fasting days once a week, keep a diary of observations of the process.
• Believe in success, follow a positive attitude, be friendly and attentive to yourself and people.