To lose weight and maintain normal weight, you need to calculate the daily calorie intake that a person can get from 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:

• Harris-Benedict formula, which was derived in 1919;
• And the modern Mifflin-San Geor formula that has been in use since 2005 and is recommended by the American Dietetic Association (ADA).

And also how many calories a person at 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 receive, that is, so that the number of calories entering the body with food is less than the calculated daily calorie intake.

But so that the body does not turn on the danger signal, you cannot cut calories too much. To calculate the 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

The daily calorie intake varies 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 age of the person;
• his lifestyle;
• the degree of daily activity.

The latter indicator is especially important, it is formed not only from sports, but also from walking, doing things at work and solving household tasks, including ironing clothes, hand washing, repairing equipment or washing dishes.

Daily calorie intake for men

It is believed that the daily calorie intake for men is slightly higher than for 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 food 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, just like in the table for men.

The calculation of the daily calorie intake for women also largely depends on their own attitude to body weight. If a person is trying to build a diet so as to lose weight, then he should consume fewer calories... When the mass, on the contrary, seems to the girl insufficient, it is recommended to include in daily menu food rich in calories.

Muffin-Geor formula

To find out what the calorie intake is per day, many use the Muffin-Geor formula, developed in 2005. The Mifflin-Sun Geor scheme, as it is also called, is the backbone of modern calorie calculators. It is believed to provide 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

Thanks to the calculation of the rate required calories per day, you can find the approximate number of calories to maintain the original body weight. For this, the figure obtained by the formula must be multiplied by CFA (coefficient of physical activity). You can find this number in the table below.

It should be borne in mind that the calculation result for 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 CFA), then the basal metabolism 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 Harris-Benedict calorie intake per day give? Getting an accurate calorie figure allows you to adjust the diet. If there is a desire to gain weight, then you should use more food... When you plan to lose weight, you should include in the menu a set of foods with lower calories than the result obtained. To maintain weight, you need to adhere to the resulting limit.

Ketch-McArdle Formula

It is worth making a reservation right away that not everyone should use this option, since it is based on taking into account dry muscle mass, and not on weight. Here, the energy expended per day is not taken into account at all. That is why obese people will not be able to achieve accuracy and adjust nutrition according to recommendations.

Data acquisition is carried out according to a single scheme for men and the fairer sex.

The total is calculated as follows: 370 + (21.6 x body weight in kg)

WHO formula

The calculation of the required caloric value according to WHO is based on the use of the size of the body area.

To create an optimal diet, you should use the formulas below.

For men from 18 to 30 years old: (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 from 18 to 30 years old: (0.062 × weight 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 obtained will help to achieve ideal proportions and the desired shape.

How many calories do you burn per day?

An online calculator of daily calories and BJU will help you understand what rate is needed to maintain shape, gain weight or lose weight. Specify your options, choose a lifestyle and a goal. The system will make the calculation automatically!

Our calculator is designed for those who are on a flexible diet, or just want to switch to this nutritional system.

The basic tenet of a flexible diet is that you can eat almost anything, provided the following conditions are met:

• you need to adhere to your individual level of daily calorie intake;
• the correct ratio of proteins, fats, carbohydrates is observed.

That is, you must provide your body with a stable supply of the correct amount calories and the required ratio of proteins to fats to carbohydrates (BJU), but the sources of these elements and energy can be represented by an infinite number of foods and dishes.

When using a flexible diet, you not only count the total number of calories consumed, but you also need to manage the ratio of BJU.

For example, you might spend your entire calorie budget on a pancake breakfast, but remember that you need to provide the right amount fats and proteins. And do not be surprised that by lunchtime you may feel tired - you have used up all the carbohydrates and now you have no energy left.

For calculation the required amount calorie intake per day and the optimal macronutrient ratio based on your age, height, weight, gender and physical activity level, use this calculator. Use these results for a flexible diet to lose, maintain, or gain weight muscle mass.

Physical activity level

Higher levels of physical activity are accompanied by higher calorie expenditure. To accurately control the calories consumed, (and therefore calculate the daily calorie intake required for consumption), it is necessary to determine how many calories you burn in sports: for this, use our.

Excessive physical activity combined with low calorie intake can lead to muscle catabolism (muscle tissue breakdown), which in turn slows down metabolism and loss excess weight... Metabolism usually starts to slow down after 3 days on reduced calories.

Weight loss and fat loss do not always mean the same thing: weight can be lost due to loss of muscle mass, while the amount of adipose tissue remains the same. To prevent this from happening, it is important to calculate the optimal ratio of macroelements - BZHU.

Incorporating regular exercise into your new image life helps maintain muscle mass even in a calorie deficit.

But remember:

• The body spends 5-25% of the total energy consumption on physical activity, and this is not only special fitness classes, this also includes walking, doing our daily activities, etc.;
• about 10% of energy is spent on digesting food;
• about 60-80% of the energy is spent on the basic vital functions of the body.

Therefore, physical activity will certainly help in the process of losing weight, but, nevertheless, the most important thing is to limit calorie intake.

Moreover, it should be borne in mind that the body can spend a limited number of calories per day, it cannot work indefinitely, even if we constantly throw new energy into it. Therefore, if today you spent a lot of calories on sports, the body will optimize the daily expenditure of calories and use fewer calories for other processes. As a result, the total daily calorie expenditure of this day will not be much more than yesterday's.

Exercise is very important in itself, for both physical and psychological health, but with it we can regulate a maximum of 5-25% of our daily energy expenditure.

What happens if there are too few calories? And is it possible to lose weight only through diet?

With an ultra-low calorie intake, muscle catabolism begins, muscles melt, and, accordingly, the body begins to spend less energy on its main vital functions. That is, your base metabolism decreases. This means that as soon as you return to your regular diet, you will not only regain your weight, but also gain more. Therefore, it is very important:

when losing weight, it is imperative to introduce physical activity, this will help not to lose muscle mass while reducing calorie intake or even increase it, and therefore increase the basic metabolism. This will help you lose weight much more effectively and prevent you from gaining weight when you return to your regular diet.

Macronutrients: proteins, fats and carbohydrates

Protein

Protein is important for the growth of new tissue as well as for the repair of damaged tissue, which is what happens when you exercise.

Protein should be yours best friends if you want to gain or maintain muscle mass.

But protein isn't just muscle, it's also a feeling of fullness that will help you stay on track.

Protein Sources: eggs, milk, cheese, yogurt, cottage cheese, meat, fish, nuts, beans, peas, lentils, soybeans and other legumes.

Fats

Fat is often mistakenly demonized.

Fats can be very helpful in achieving your body shaping goal, they also affect hormones - too little fat can harm your body.

25% of all calories on a flexible diet are allocated to fat. This can be adjusted later, but this is what the initial proportion looks like.

Sources of fat: olive oil, Coconut oil, natural peanut butter and other nut butters, avocados, almonds, Walnut, cashews, red fish, mackerel, egg yolks.

Carbohydrates

Your body uses carbohydrates to produce glucose, which is our body's preferred fuel or energy. It is they who give us the opportunity to stay active.

Fiber, which is important to watch out for if you want to stay healthy, is also a source of carbohydrates, but it also contains no calories.

Sources of carbohydrates: To rupees and cereals, bread, cereals, pasta, potatoes, fruits, vegetables, flour products.

Carbohydrates are simple and complex.

Complex carbohydrates

Complex carbohydrates are absorbed more slowly, which means that the energy released during their processing is distributed by the body evenly for its vital functions, without turning into fat reserves. And what is more important, the energy from complex carbohydrates is evenly released within 3-4 hours, which means that all this time the body will have enough energy and it will not require additional food.

Usually, foods containing complex carbohydrates are darker in color than simple ones.

Examples of — oats, brown rice, starchy vegetables, whole wheat bread.

Simple carbohydrates

Simple carbohydrates are absorbed too quickly, the body does not have time to use them up and they go into fat reserves. In addition, the body receives energy in the form of a short burst, and then a breakdown occurs.

Examples of — White rice, White bread, cookies and sweets.

Serving frequency and size

Large serving for one meal, even when adhered to daily value calories, can provoke fat deposition.

This happens according to the principle similar to the assimilation of simple carbohydrates: a lot of calories and a lot of energy immediately enter the body, the body may not have time to use all of it, and then part of the energy can be deposited in the form of fat.

If the daily ration is divided into large quantity small portions - then each meal will receive fewer calories, which the body is more likely to absorb. Also, in this case, the load on the digestive organs is reduced - the stomach, pancreas, etc.

In addition, it is recommended to eat before any vigorous activity (physical: for example, before a walk, or just before going to work, or even mental - with increased mental activity the body also spends more energy). But do not lie on the couch or sleep after eating.

Calories to Reduce Fat Mass

It is believed that a pound of fat is equal to 3,500 calories, so a daily deficit of 500 calories should help you get rid of a pound of fat per week.

In fact, this is not entirely true.

In general, energy expenditure by the body gradually decreases as a person begins to lose weight. This means that you will inevitably find yourself at the plateau stage - stopping weight loss. The amount of food that previously led to weight loss will one day lead to its maintenance. From which the warning follows:

Always try to aim for a "Weight Loss Normal" daily calorie burn.

The level "Extreme rate of weight loss" is the most extreme and dangerous for health. Do not try to switch to it right away in the hope of a quick effect. Ultimately, the result may be the opposite of the desired one. This option provides the lowest calorie intake that can be considered. It should be taken as the exception rather than the rule. It is healthier to burn fat than to get rid of it through fasting.

Weight loss plateau - why when you decrease your calorie intake, weight stops falling

Over time, the body adapts to the reduced calorie intake.

The body begins to use energy more efficiently - it slows down the metabolism, so it burns less fat. This is why many reach a plateau (stop) weight loss.

At this stage, the only option is to speed up your metabolism by:

• increasing cardio loads, strength training,
• the use of "deceptive" food (ie periodically introduce high-calorie foods into the diet);
• periodic changes in the number of calories (the so-called "zig-zag" diet - used in our calculator, in a detailed calculation of calorie consumption by day); Link
• changes in the proportions of macronutrients.

Important:

Only a decrease in the number of calories, in the absence of physical activity, will slow down the metabolism, and the moment you return to the "normal" diet, the weight will return again. Try to pay more attention to your exercises.

Learn to Eat Slowly - Research shows that people who eat fast tend to be overweight.

Zig-zag diet

For more effective weight loss it is recommended to follow a zig-zag diet, that is, it is necessary to alternate days according to the level of calorie consumption - either less than the norm, then more than the norm, leaving the calculated amount of calories on average. This prevents the body from adapting to the lowered calorie intake and slowing down the metabolism.

The basis of life human body makes up food. During the intake and assimilation of food, energy is released, which is subsequently spent on maintaining the functions of all organs and systems.

Energy is consumed even when a person is asleep, since the heart and other organs continue to work properly. Working capacity, body weight, depends on what kind of food and in what proportions we eat. appearance, activity and even emotional background.

Each product has its own energy value, measured in kcal. One kilocalorie is 1000 calories. Payment energy value carried out for every 100 grams of food eaten. General rule, which nutritionists adhere to - energy expenditure should be equal to its arrival.

An excess of calories leads to replenishment of the fat depot and weight gain, respectively, a lack of energy provokes a depletion of reserves and weight loss.

How many calories should a woman eat per day?

The daily calorie intake for women is slightly lower than for men. This is due to various physiological processes occurring in the male and female body, as well as the physical activity of the weaker and stronger sex.

The average indicator of the daily energy value of the diet of women according to the WHO is 2000 kcal. With age, the metabolism slows down and the body needs less food, so the calorie intake of a young lady and an elderly lady, who have the same height and weight, differ significantly.

To compose a diet taking into account the characteristics of your body, as well as in accordance with the available chronic diseases, experts recommend contacting a professional nutritionist. An experienced doctor will help you choose the required set of products, advise culinary ways their processing and optimal diet.

Agree that a forty-year-old woman with gastritis with high acidity is unlikely to fit a fruit diet with a predominance of citrus fruits, which a young beauty can afford. A young athlete who consumes calories on exercise machines several times a day is contraindicated in a low-carbohydrate or protein-free diet designed to reduce the body weight of middle-aged women.

Calorie intake per day for women

Scientists have developed many formulas for calculating the caloric content of the diet, taking into account biometric indicators, age, type of activity and activity, which, in varying degrees of accuracy, produce results.

The average rule says that every hour the body spends 1 kcal to maintain life. That is, the multiplication of body weight by 24 hours is the average indicator of the required energy value of the incoming food.

For example, a person weighing 75 kg should consume 1800 kcal. However, to obtain more accurate indicators, they take into account not only gender, growth, weight, age, but also the type of human activity. In order not to go into the complexity of calculating according to various formulas (by the way, the main ones are considered: Mifflin's Formula - Saint Geor, Harris-Benedict Formula, WHO (World Health Organization) Formula, Ketch-McArdle Formula), we give average recommendations for calorie intake for women depending on lifestyle:

Sedentary women should adhere to the following numbers daily calorie content menu:

• age from 18 to 25 years - 2000 kcal;
• 26-45 years old - 1800 kcal;
• after 45 years - 1600 kcal.

Women of average activity require higher rates:

• 18-25 years old - 2200 kcal;
• 26-45 years old - 2000 kcal;
• 45 and above - 1800 kcal.

• 18-25 years old - 2400 kcal;
• 26-45 years old - 2200 kcal;
• after 45 years - 2000 kcal.

Or use a simple women's calorie intake chart.

No matter how many weight loss methods exist, the most effective diet was and remains, based on reducing the calorie content of the diet. If you spend more energy every day than it comes from outside, then losing weight is inevitable - nature cannot be fooled.

According to experienced nutritionists, safe and harmonious weight loss will reduce the standard calorie content by 200-500 kcal. That is, an active woman aged 33 should make a menu for 1700-2000 kcal, and for a fifty-year-old housewife - 1200-1400 kcal.

Some nutrition systems recommend women who are losing weight to reduce their diet to 1200-1500 kcal, regardless of the type of activity. This calorie content is suitable only for women leading a sedentary lifestyle (office workers, homeworkers, seamstresses, writers, etc.).

Dramatic decrease in incoming energy for women involved in sports and leading healthy way life is unacceptable, as it can provoke significant disruptions in the body.

High physical activity in the background low calorie diet can slow down metabolism, lead to a malfunction of the menstrual cycle, disrupt the work of the heart and blood vessels, reduce immunity.

Doctors do not recommend reducing the energy value of the menu below 1200 kcal. Less high-calorie daily diet, observed for a long period of time (over a week), is not able to provide the female body with the energy necessary for basic functions and can cause a disorder in the work of the cardiovascular, hormonal, endocrine, and immune systems.

At the initial stages of pregnancy, the energy value of the menu should be about 2500 kcal, and in the last trimester - about 3200 kcal. Hormonal changes and the provision of the fetus with all the necessary nutrients must be carried out through a complete and varied diet.

Compliance with the principles healthy eating will help a woman feel young and desirable at any age. Competently compiled diet, taking into account the calorie content of the foods consumed and physiological characteristics female body- the path to health and longevity. Beauty and grace to you at any age!

For the full functioning of the body, it is necessary to consume a certain amount of calories. Energy consumption of each person is individual and is determined by his age, gender and physical activity.

You can get the energy you need from food. Normal vital activity of all systems of the human body is simply impossible without them. Each food product has its own calorie content - the amount of energy that a person receives after assimilating it. Energy is spent on various processes taking place inside a person. Unused calories are converted to body fat and stored in different parts body.

Calorie intake for men per day

The main metabolism is the energy that the body spends in complete rest only to maintain vital activity: respiration, blood circulation, metabolic processes.

The table below shows the average numerical values ​​of the basal metabolic rate for men, depending on their age and body weight.

Table 1 - Basal metabolism for men, depending on age and body weight.

These indicators are calculated taking into account the characteristics of physical development and physical activity. Based on this, it is customary to distinguish 5 groups of men with different coefficient of physical activity (CFA).

Table 2 - Different ratios of physical activity.

To determine the daily calorie intake, the basal metabolic rate is multiplied by the coefficient of physical activity.

Daily calorie intake = basal metabolic rate * CFA

To obtain more accurate values, the following calculation formulas are used:

1. For men 18-29 years old: (body weight * 0.063 + 2.9) * 240 * CFA.
2. For men 30-59 years old: (body weight * 0.05 + 3.65) * 240 * CFA.
3. For men over 60: (body weight * 0.063 + 2.46) * 240 * CFA.

For men living and working in the Far North, energy consumption increases by about 15%. Therefore, they need a little more energy to function normally. The same applies to men who choose to lead active image life. On average, an adult male should consume 2000-2500 kcal.

How many calories do you need to lose weight?

There are several ways to calculate your daily calorie intake for weight loss. It should be noted that sometimes it is necessary to introduce corrections to the data obtained during the calculation based on the results of practical application. After all, each organism has individual characteristics and needs.

For weight loss to be effective, it is enough to approximately adhere to the results obtained. There is another way to calculate your daily calorie intake for weight loss. From the daily calorie intake, calculated earlier, you need to remove 20%. For example, the norm is 1800 kcal. This means that in order to lose weight, you need to consume 1800-20% = 1440 kcal.

Guaranteed weight loss comes with regular physical activity. In addition, men who want to lose those extra pounds should include more protein in their daily diet. Such nutrition helps to break down fat stores and build muscle mass.

Proper nutrition involves the use of foods from whole grain... They are rich in slow carbohydrates that keep you feeling full for a long time. Vegetables and fruits are a must dietary diet nutrition.