Hello my dear readers! In order to look beautiful and healthy, to have a slim and fit figure, you need to eat healthy food and not overdo it. Everyone probably knows the basic principles of nutrition, which are guaranteed to reduce the risk of excess fat deposition on the sides. This is compliance with the daily regimen, the number of meals, water consumption and the number of servings. Many people begin not only to keep track of these items, but also to count calories. What this is and how to correctly and individually calculate the energy value of each meal, I will tell you today.

To be honest, I personally do not do this. I used to count the calories of my portions, but now I don't, and I won't regret it a bit. I don't think I need it - extra movements, extra headache. I just reduced my portion to 200-250 grams and sometimes glance at the labels of those products that end up in the consumer basket. I would not say that I am not interested in this question at all. I need to know, for example, how many calories are in kozinaki, which I adore and eat as snacks. But this is where all my interest ends, I draw conclusions for myself and roughly calculate my rate. BUT for some, this is a matter of principle. Most likely, professional athletes or people who are losing weight intensively are engaged in calorie counting. As they say to each his own. I don't see anything wrong with that.

But there are some nuances that still need to be considered if you want to lose weight. After all, each of us belongs to different weight categories, leads a different lifestyle, and so on. It turns out that the daily portion of calories cannot be the same for everyone absolutely.

I have heard more than once that in order to lose weight, you need to consume 1200 calories per day, but if you are a man, and also go in for sports, then this will be extremely small for you. As a result, instead of losing weight and normalizing weight, you get headaches, dizziness, weakness, and compromised health. And who needs it?

Therefore, if you decide to follow the path of counting calories, then read on the article on how to identify for yourself an individual rate of energy coming from food.

What are calories and what are they for?

Calorie is a unit of measurement of the amount of energy that we spend and that enters our body with food. In other words, it can be compared to fuel, like gasoline for a car. Thanks to energy, we are able to move, run, jump, and what is there - to live! Even keeping us alive requires calories, such as breathing, heart, digestion, or the lymphatic system.

When we eat, we get fuel, when calories are processed, energy is formed, which we need for life. But if too much energy is generated, and there is no place for the body to spend it, then it is deposited, that is, our body stores it. Thus, extra pounds appear in the form of fat on the sides and other parts of the body.

And in order to get rid of them, bring the body into a proper state and not gain weight, it is worth controlling the intake of calories in the body.

An amazing fact, when studying this topic, was that there is no consensus among nutritionists regarding the effectiveness of the method. Some argue that this does not help, others that it has a bad effect on health, and still others adhere only to this method of losing weight. However, let's take a look at the advantages and disadvantages of calorie counting.

Advantage:

• Many people observe that with the correct calculation and consumption of calories, weight actually decreases.
• You don't need to be picky about food, you can eat anything, but keep an eye on the energy value of the dish.
• The result of losing weight will last long enough if you continue in the same spirit. The risk of gaining lost pounds is reduced to a minimum.

Disadvantages:

• Due to the fact that you can eat anything you want, you can harm your health.
• The complexity of the method.
• Breakdowns - With this method of weight control, breakdowns are most often observed if the diet is not properly formulated.

How do you count calories?

And so we proceed to consider the main issue. First of all, you need to assess your overall metabolism. That is, how much energy you need to consume to ensure your vital functions at rest, without physical exertion.

1 way

To do this, we will use the Harris-Benedict formula. It is quite popular among nutritionists who advocate the half-calorie method.

By the way, base metabolism depends not only on body weight, but also on lifestyle, age and gender. If you decide to stick to this method, then you should not take into account the exact number of calories, it is best to round it up.

This is the formula:

Let's take an example. I will calculate the base exchange for myself.

I am a woman, I am 28 years old, height 162, weight 56.

My metabolism is BOO = 655 + (9.6 * 56) + (1.8 * 162) - (4.7 * 28) = 655 + 537.6 + 291.6 - 131.6 = 1352.6.

1. You do not exercise, move a little and have a sedentary work BOO * 1,2.
2. Trainings 1-3 times a week, BOO * 1.375.
3. Trainings 3-4 times a week, BOO * 1.55.
4. Sports 5-7 times a week SBI * 1.725.
5. Very active, daily trainings, competitions, VOO Olympiads * 1.9.

As you can see, the number of calories that should be consumed per day is not equal to only 1200. Everything is very individual.

Now my data. For example, if I did not go in for sports, then my activity coefficient would be 1350 (rounded up) * 1.2 = 1620. Since I do physical exercises at home, at the moment it is 1350 * 1.375 = 1860 calories per day ...

2 way

But there is, to the delight of many, a second, less confusing system, popular among those who lose weight. It is calculated in a very easy way and only depends on the kilograms.

• Group 1 (see above) - sedentary lifestyle, low activity 26-30 calories per 1 kilogram of body weight per day.
• Group 2 - 31-37 kcal per 1 kg.
• Group 3 - 38-40 kcal per 1 kg.
• Group 4 - 41-50 kcal per 1 kg.
• Group 5 - 50 and more per 1 kg.

Thus, according to this calculation system, my activity coefficient is: 2 group - 2100.

It turns out that in order for me to maintain my current state, I have to eat about 1800 calories per day. So I won't get better. But if I want to lose some excess weight, then it is worth reducing the amount of energy released by 500 kcal. Once I achieve the desired result, then return to my normal dose.

As you can see, everything is very simple. It remains to calculate the calorie content of the portion and the finished meal. With this, everything is much more complicated. Let me tell you right away, you will never be able to accurately determine the exact amount of energy in your plate. There are many factors to consider. It will be simply impossible to do this by eye. That is why I do not bother with counting calories, but I do, if I may say so, intuitively by sight. Nevertheless, I still have a result.

But what exactly needs to be done to make the numbers as realistic as possible? Well, firstly, look at the table of calorie content of products, and secondly, weigh each of them separately. Only then can you with a high probability know the exact number of calories in the product.

And mobile applications with barcodes and inserting their own menus, in my opinion, are nonsense. It can not be so. These are only approximate calculations, but not accurate. And what is the difference there - or + is unknown to anyone. But for someone, and they suit. However, this is better than spending a lot of time and energy in your kitchen weighing each piece of food.)))

And in conclusion, I would like to give a couple of useful tips that will help you count the number of calories as accurately as possible:

• When frying, be sure to take into account the calorie content of not only the product itself, but also the oil.
• Beverages such as teas, coffee without sugar and milk contain 0 calories.
• The simpler the dish, the fewer ingredients it contains, the easier it is to calculate its energy value.
• Always read labels. It says the number of calories per 100 grams of the product. Therefore, you will be able to control your body's energy intake by calculating its dosage.
• Keep a food diary, so you can organize all the information and develop an individual meal plan for yourself for a specific purpose (losing weight, maintaining weight, gaining muscle mass).

I will be finishing for today. Whichever method you choose to lose weight, do not forget about the quality of the food you eat.

Until next time! Bye!

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Calorie counting efficiency

So, counting calories and losing weight is a great idea, since you have the opportunity to eat any dish you love, but in moderation. As a result, you do not feel any hunger, and the extra pounds go away forever.

The calorie counting diet is designed for long time to get rid of excess weight from the body for good. After such a diet, the weight will not return in an instant.

The daily diet will consist of healthier foods, as junk food contains an incredible amount of calories. Consuming it, you feel hunger again after a short time. Therefore, you are unlikely to want to endure such inconveniences. You will subconsciously include less nutritious but more nutritious meals on your menu.

What you need for your diet

You will have to weigh your food a lot, so you will need to purchase a kitchen scale (for convenience, choose an electronic scale). You can count calories in your head, but it is better to do it with a calculator, so you should take care of purchasing this attribute.

Before you know how to count calories to lose weight, you must know how much a particular product weighs. Each ingredient in the same dish is weighed separately. We'll have to somehow come to terms with it, even if it doesn't seem very convenient. This inconvenience is then compensated by the loss of extra pounds. After some practice, you will be able to intuitively determine how many calories are in a particular dish. But first you still have to work hard.

You should have a table of calorie content of certain foods in front of your eyes. You should also find information on how many calories a particular physical activity burns. It is better to write down all calculations in a notebook.

Don't cut a lot of calories right away to burn fat. Consider your body structure, age, metabolism, lifestyle before you start cutting calories. In order to lose at least half a kilogram of weight in one week, you need to lose at least 400 calories per day. If you want the weight to go away faster, then cut a little more calories.

Before you start dieting, you should know how to count calories for weight loss. Start a special notebook and write down notes about the food that you ate during the day.

The energy value of any product is calculated using simple mathematical calculations. The calorie content of any product that is on the shelves of our stores is indicated on the packaging. But the energy value is usually indicated there per hundred grams. For example, you have purchased a fermented milk product and are going to use it with a certain amount of fruit. Write down the calorie content of the fermented milk product indicated on the package.

Then put the fruit you want to eat on the scale and find out how many calories 100 grams will contain. If you take fruit less than 100 grams, for example 50, then you just need to divide the resulting value by two. Enter this entry in your notebook and proceed to summarize. When you add up all the values, the resulting figure will mean the number of calories that your dish will have.

How many calories you need to consume to lose weight

This value is influenced by basal metabolism, which must be determined in advance. When a person does not move, he still expends a certain amount of calories. This is what you need to find out.

To do this, you must know exactly your height in centimeters and multiply by 1.8. Then measure your body weight and multiply this value by 9.6. The numbers that you can add, add the value 655 to them. For further calculations, multiply your age figure by 4.7. Now subtract from this figure the one you received earlier.

But that is not all. Then take into account your physical activity during the day. If you sit all day in one place, then multiply the figure that you received earlier by 1.2. For sedentary work, but with some physical training (for example, 2-3 times a week) in the gym, multiply by 1.3.

When a person exercises a lot, every other day, the multiplication figure will increase to 1.5. For strenuous physical activity, multiply by 1.7. People who work in professional sports multiply by 1.9.

Calorie Rate Calculation Example

You are 32 years old, your weight is 70 kg, you do fitness 5 times a week. You make the following calculations:

1. weight 70 multiplied by 9.6, you get 672;
2. the growth of 168 is multiplied by 9.6, you get 633.6;
3. adding 672 + 633.6 you get 1305.6;
4. add 655 to 1305.6 and you get 1960.6;
5. age 32 multiply by 4.7 = 150.4;
6. subtract 150.4 from 1960 to get 1809.6;
7. multiply by 1.3 and get 2352.48.

As a result, you got your calorie intake. This is your basal metabolism, which is not recommended to be lowered too much in order to avoid metabolic problems. If you lower it by half, then losing weight will give good results, but the weight can then return with other extra pounds.

In order for the fight against excess weight to be most effective, follow the advice of experts. They can help you make weight loss easier, keep you calm, and get things done quickly.

1. Keep a food diary as soon as you start using this method. Write only the exact meaning, not your guesses. Otherwise, it will be difficult for you to achieve the desired result, since your approximate calculation may turn out to be incorrect.
2. Use technical progress to your advantage. Download the app to help you get your calories when you are away from home.
3. Weigh the food correctly, trying to be accurate to the gram, this is quite important. If calculated incorrectly, your weight may stand still, as you are missing something.
4. The calorie content of food differs depending on whether you are using raw foods or cooked foods. A bowl of uncooked rice or buckwheat will have a different amount of calories than cooked.
5. Think ahead of what you will cook for tomorrow, the day after tomorrow, a few days in advance. Go to the store with a ready-made list. Take food with counted calories with you to work, do not go to canteens.
6. In order to correctly calculate the calorie content of a dish in which there are several ingredients, you will have to know the weight of each ingredient. Finally, add up the total calories.
7. Avoid eating lunch at food service establishments, as it will be difficult for you to calculate calories there. And even if their calorie content is indicated, this figure may be incorrect.
8. Don't worry too much if you eat more calories than you should in one day. Many people cut calories significantly the next day and go hungry. In no case should this be done, since metabolic processes in the body can be disrupted. Just add a little more physical activity, it will bring more benefits to the body.
9. Exercise helps with diet. Therefore, it is worth buying a gym membership or exercising at home on your own. Yoga, Pilates, dancing will also help you lose weight.
10. The daily menu should be balanced. It should contain all the products the body needs: fish, meat, eggs, vegetables, fruits, cottage cheese, whole grain cereals, bran bread. Feel free to include pasta in the menu, if they are made and durum flour.

Choosing the right food

Reduce your intake of fatty foods, as it significantly increases calories. The less fat you consume, the less your body requires food. And this helps to reduce calories.

Limit your sugar intake. This product awakens our appetite and makes us eat more and more every time. 20 grams of sugar per day is enough to meet all the needs of the body.

Eat more fiber, as it is great for filling and is absorbed slowly. In cereals, vegetables and fruits there are a lot of dietary fiber, which are retained in the stomach for a long time, while a person will not feel hunger. It is enough to eat quite a bit of porridge to get full and feel vigorous.

What are the benefits of a calorie counting diet?

Arriving, than to find out the advantages of this diet, learn about its disadvantages. For the first time, you will have to walk everywhere with a notebook, write down a lot in order to count calories for weight loss. But this also has its own plus. You may want to skip a piece of cake just because it’s difficult to calculate calories. As a result of meticulous counting, you will find a wonderful figure and good health.

By counting calories, you will understand how excess weight is accumulated. And your heredity or the notorious wide bone is not at all to blame for this, the biggest enemy is overeating. The body simply does not need the number of calories that you loaded it daily. As soon as you reduce them, the body begins to expend energy from fat stores.

With such a diet, you can afford a piece of cake, but this will mean that you have to limit yourself to other foods. Therefore, subconsciously, you will want to choose foods with a lower calorie content, which means switch to a healthier diet. You will be looking at food interchangeability in order to consume healthier and lower calorie foods. At the same time, a person has the opportunity to choose - and this is quite important.

After a while, you get used to counting calories and it becomes the norm to control your diet. And this cannot but be useful.

Obesity is a global problem today. For several decades, this problem did not exist at all, but today in many countries overweight can be compared to an epidemic. Moreover, more and more children with overweight appear, therefore, their health is in danger from a working childhood. Therefore, the world health community recommends to take this issue more seriously and not to overweight.

Proper nutrition is paramount in maintaining optimal weight, followed by exercise. Calorie counting will effectively help you fight extra pounds, and therefore improve your health and well-being. At the same time, you do not have to limit yourself to fasting and give up your favorite food - all food is simply cut in quantity. Overeating is to blame for all our overweight troubles. Weight gain due to some kind of disease also occurs, but only in rare cases. A calorie-counting diet gives you a chance to solve not only your problem of being overweight, but also to lead a fulfilling life, work productively and have your own family.

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How to calculate the calorie content of a dish

Calorie content is the energy received by the body as a result of the complete assimilation and processing of food. Measured in kJ or kcal (kilocalorie). The indicated energy value of the product on the packaging is far from always correct. The ability to calculate the calorie content of a dish will allow you to effectively lose weight without using strong food restrictions. This system was invented in the twenties of the last century and is based on the consumption of only the necessary amount of food.

Any person has a specific need for a certain amount of energy per day, so everyone will have an individual low-calorie program. It will allow you to lose weight gradually, without severely limiting your diet, and will consolidate the result for a long time. This principle was used by Dr. Bormental to compose his famous diet. Calculating how many calories you need to lose weight is possible in several ways.

In the calorie counter

One of the simplest ways to calculate the energy value of your food is the food calorizer. This is an online application that allows you to quickly find out how many calories a food contains. The program contains the calorie content of products and ready meals, you just have to choose the one you need, if you wish, the calorie calculator program can be downloaded. They use this "counting room" as follows:

• select the required product group;
• we enter the amount in g;
• press the button "Calculate"

The interface of a calorie calculator may vary, but it always works the same way. You can find out the amount of proteins, fats and carbohydrates (BJU) of a single product or several at once. For example, 150 g of buckwheat porridge contains proteins - 6.5 g, fats - 3.7 g, carbohydrates - 37.5, energy value - 198 kcal. We add up all the data on foods and dishes from your daily diet and get the total result for the day.

Using a calorie-counting kitchen scale

The second popular method for counting BJU is a calorie-counting kitchen scale. They are programmed with a directory of products and their calorie content, on the front panel there is an interface for control and data entry. You just put the necessary products on the scales, and they immediately show the BJU, the energy value of a given portion. The amount of data and the usability of the interface depends on the product model. You can use a regular kitchen scale, but then you need a table of food calories. You yourself find the necessary ingredient in the list, calculate its BZHU by weight.

How to calculate calories for weight loss

Calorie counting is needed for different purposes: some do it for weight maintenance diet (athletes), others for weight loss and body shaping. In each of these options, you should know your exact consumption, kcal consumption per day. This will make it easier to calculate the required amount of food that you need to eat for effective weight loss. It is clear that the number of calories per day for men and women differs depending on their physical activity, lifestyle. There are several ways to calculate your daily rate.

Calorie rate calculation online

Use an online service that will calculate everything for you. Enter your data into the form: gender, height, weight, degree of physical activity, press the "Calculate" button. The program can use, at your choice, two different calculation equations: Mifflin-Saint Geor, Harris-Benedict. The second is considered obsolete, so it is recommended to use the first. The program will show the optimal amount of calories for maintenance, gradual loss, rapid weight loss, create a calendar that will write down how much you will lose grams by day.

Calorie per day formula

If you do not trust online services, you can calculate everything yourself using the formulas for calculating the required number of kilocalories. To do this, we will use the already mentioned formulas of Harris-Benedict, Mufflin-San Geor. They provide data without taking into account physical activity and only calculate the basal metabolic rate. Depending on gender, different equations for calculating the basal metabolic rate (BMR) are used:

1. Harris-Benedict BOO for women: 655.1 + 9.6 * for body weight + 1.85 * for height - 4.68 * for age.
2. Harris-Benedict BOO for men: 66.47 + 13.75 * for body weight + 5.0 * for height - 6.74 * for age.
3. Mufflin-San Geora BOO for women: 9.99 * weight + 6.25 * height - 4.92 * age - 161.
4. Mufflin-San Geora BOO for men: 9.99 * weight + 6.25 * height - 4.92 * age + 5.

After calculating your basal metabolic rate, you need to consider your physical activity. This is necessary in order to accurately calculate the number of calories per day to maintain weight or lose weight. To do this, multiply the result obtained from the formula above by the coefficient of physical activity, which is selected according to your lifestyle from the table below:

• no stress or sedentary work = 1.2;
• light activity, simple exercise several times a week = 1.375;
• physically active work and training 3-5 times a week = 1.4625;
• 3-5 intense workouts per week = 1.550;
• daily workouts = 1.6375;
• daily intense training = 1.725;
• intensive training 2 times a day, active physical labor = 1.9.

Calorie consumption calculation

To correctly formulate a diet and calculate energy consumption per day, you need to fix your energy consumption. In addition to online calculators, you can use modern devices that simplify the calculation of calorie loss. For example, a watch with an LED display has already been released, which can count the kcal spent per day. The calorie counting bracelet has become popular among athletes and track and field athletes, it is simply put on the hand, and a small screen on it transmits data.

Video: how to count calories to lose weight

Anyone who looks after their body and wants to take care of it should know how many calories to eat in order to lose weight or maintain a healthy weight. This will save you from unnecessary rigid diets, restrictions on delicious food, the development of stomach diseases against this background. When compiling a diet, many factors are taken into account: age, gender, lifestyle, training intensity, desired result. In order not to be mistaken, watch the video below on how to count calories correctly.

Our calculator is designed for those who follow 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 of calories and the required ratio of protein-fat-carbohydrate (FFA), 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 can spend your entire calorie budget on a pancake breakfast, but remember that you need to provide the right amount of fat and protein. 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.

Use this calculator to calculate the required daily calorie intake and the optimal macronutrient ratio for your age, height, weight, gender and physical activity level. Use these results for a flexible diet to lose weight, maintain weight, or build muscle.

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 (breakdown of muscle tissue), which in turn slows down metabolism and weight loss. 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 lifestyle helps you maintain muscle levels even when you're 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.

Physical activity is very important in itself, for both physical and psychological health, but with the help of 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 base 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 must be your best friend 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, soy 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 oil and other nut butters, avocado, almond, walnut, cashew, 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 grain 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, biscuits and sweets.

Serving frequency and size

A large portion for one meal, even if the daily calorie intake is observed, can trigger fat storage.

This happens according to the principle similar to the assimilation of simple carbohydrates: a lot of calories and a lot of energy enter the body at once, 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 a larger number of 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 active 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, the body's energy expenditure 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 immediately 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.

Calorie counting is the most effective weight loss method. When used correctly, it can give 100% results. Knowing the individual daily calorie intake, you can adjust the diet and achieve your goals faster.

Parameters influencing the choice of diet

The diet should be based on the characteristics of the body and the required amount of nutrients. To calculate how many calories you need per day, you should consider:

• level of daily activity;
• age and gender, as men need to consume more calories than women;
• availability of training;
• figure parameters, which include height and weight;
• habitual diet.

Thus, having the necessary calculations on hand and knowing how many calories you need to eat per day, you can adjust your diet and achieve the expected results faster.

Women's and men's daily calorie intake

Fats, proteins and carbohydrates are the three key micronutrients that provide the body with the necessary energy and support biochemical processes.

The female body requires less daily calorie intake than the male. This is due to the inherent genetic ability of rapid weight gain for full procreation.

The average kcal per day for a woman is about 2000 kcal. If it is necessary to lose weight from the indicators of the norm of calories for different age groups of women with different activities and diets, 500 kcal or 10-20% are taken away.

At the same time, the number of calories per day should be reduced gradually, otherwise a sharp decrease in the intake of substances necessary for the body can provoke disruptions in the menstrual cycle, a weakening of the immune system, a slowdown in metabolism or problems with the work of the heart.

In order to determine how many calories a man needs per day, it is necessary to take into account that they have an accelerated metabolism and are prone to rapid weight loss. Therefore, a male diet should consist of a varied set of foods.

The average daily calorie intake for a man is 2,400 kcal and may fluctuate due to age, exercise intensity, lifestyle and weight. To lose weight, men, like women, need to consume 10-20% less calories than the norm.

The daily requirement for calories, as well as carbohydrates, proteins, fats for working women and men is presented in the table:

How many calories do you need to lose weight?

In order for the body to activate its defense mechanisms, slowing down the metabolism, it is necessary to understand exactly what a calorie deficit is needed for weight loss. Experienced nutritionists advise to calculate how many calories a person is allowed per day, and then subtract 10-25% from the results.

It is important not to reduce the calorie content of the daily menu below the needs of the basal metabolic rate, since this process of losing weight will be accompanied by loss of muscle mass and general discomfort.

You can create a 40% calorie deficit per day for weight loss in a very fast mode. But it should be remembered that the safe calorie limit without the supervision of a nutritionist and doctor is 1800 kcal for men and 1200 kcal for women. Otherwise, a person will not only lose weight, but will reduce immunity and simply deplete his body.

Online calorie calculator

The daily calories per day calculator will help you find out:

• how many calories you need to eat per day for the body to function normally;
• how many calories do you need to lose weight;
• how many calories do you need to gain weight.

To calculate calories for weight loss, you must indicate your height, weight, gender, age, level of physical activity. You don't need to do anything else, the online calculator will do everything by itself.

The calculation of daily calorie intake can be made using two different methods: one of the most modern, according to the Mifflin-San Geor formula, derived in 2005, and according to the older, but still popular among nutritionists in our time, the Harris-Benedict formula, known from 1919.

Drying the body

Drying the body is a complex of actions, the implementation of which reduces the percentage of adipose tissue in the body, maximizes muscle relief, and also burns subcutaneous fat.

Drying the body for girls and men consists in cutting back on carbohydrates in the diet, drinking more water, increasing the consumption of high-protein foods and sports nutrition.

According to the advice of experienced nutritionists and trainers, in order to saturate the body with useful elements with protein, it is necessary to consume vegetables and fiber, since they are perfectly combined and enhance the absorption of each other.

To draw up the correct diet, you should calculate the BJU online using a calculator. Thus, you can find out not only the individual need for calories, but also the required ratio of proteins, fats, carbohydrates, based on the goal pursued.

Applying knowledge of good nutrition and diet is one of the main factors influencing the process of weight loss. The effectiveness of losing weight depends on many circumstances, but only a comprehensive approach to the existing problem will help to effectively solve it.

Discussion

01/22/2019 14:15:00, NwePR666

How many calories to consume per day for weight loss?

Skin day I train

Comment on the article "How many calories do you need per day to lose weight? Calorie calculator online"

Losing weight and dieting. How to lose weight, lose weight after childbirth, choose a suitable diet and communicate with those who are losing weight. About calories. Please do not kick, I am a new person in weight loss. Somehow I didn't bother with this issue before.

Discussion

I generally agree that after the first counting of calories, I also asked myself, "Well, I’m overwhelming," it turned out not. If you write down what you are for several days and then calculate it, you get a decent amount.

I lost 22 kg on DD (Ducan's diet) in six months. Now, while I keep my weight for a month, I rest on the PP. We need to lose another 10 kg.

All my life I was like an accordion - I lost weight by 10, then added with a plus, since I did not know the rules for maintaining weight, the zhor began, problems began to seize.
Dukan's diet (if you are interested - Ducan's book "I Can't Lose Weight" is a must-read) allowed me to understand how to control my body.
PP with calorie count is great too, I tried it (whoever chooses what - I like to stick to DD at this stage, but sometimes pamper myself with PP, if anything - I will switch back to the classic DD for weight loss)
To lose weight on PP - no more than 1000-1200 kcal (endocrinologist's memo).
On DD, they eat more, they eat enough, they don't count calories. So much protein.
And I specifically consulted with an endocrinologist on the amount of BJU, she confirmed to me that the main thing in losing weight is protein, at least 100 grams, normally up to 150 grams. per day (in KBZhU). Unfortunately, with the problems of my body, which produces increased uric acid, it is impossible to consume protein uncontrollably, urea in the blood rises, it is necessary to take care of the kidneys (drink a lot of water to remove protein by-products). Therefore, I try to keep the norm around 100-110 grams. protein a day. And I get tested periodically.
But many do not have the same problems as me, and they eat protein foods uncontrollably, and lose weight on DD.

If you are a beginner in losing weight, to lose 5 kg, you do not need DD (a diet for those who need to lose 15-20 kg and more, kmk), you can easily choose PP and KBZHU for yourself: 1200 kcal, 100 gr. protein per day, 40-50 fats, the rest will be obtained with vegetables and not every day with starch-containing cereals (complex carbohydrates).
Bananas and grapes are prohibited! It is a fast carbohydrate. All products that contain sugar should be excluded from the composition! Flour and potatoes in any form are prohibited, they are fast carbohydrates!

And you will lose weight!) And then, in order to keep it, you will choose how to eat. If you eat again as before the diet, everything will come with a plus. So decide if you need it. Maybe you shouldn't lose weight at all. And just try not to get better further.

Losing weight and dieting. How to lose weight, lose weight after childbirth, choose a suitable diet and communicate with those who are losing weight. Good night everyone) Share, losing weight, what do you think KBZHU? There is so much conflicting information on the Internet, my head is already spinning.

I looked in my application how much I eat. I am severely malnourished on protein! Weekends are still back and forth, and weekdays are completely seams. On weekends, somewhere a little less than 90 g of protein per day comes out. On weekdays - 30-40 g. And you need, like, 218. But fat seems to be more than normal. Coals are normal. Or maybe that's right, maybe I don't need so much protein.
Although, all these programs and calorie content are somehow not so calculated for me. They write from 1500 to 2200 kcal. And I have a little more than 1300, and then the weight goes very slowly.

Calorie counter and BJU. Need some advice. Losing weight and dieting. How to get rid of excess weight, lose weight after childbirth, choose the appropriate borscht is already registered in the application, you can take the calorie content from there, or you can, of course, calculate how much of what is there, but it will take too long.

Discussion

FatSecret rules, IMHO. I especially like that many dishes are already packed there - dishes from cafes and cookery. But there is also a "pure product", in case you cook yourself. Sometimes it is difficult to calculate when by herself. Here you cook, say, borscht - a whole pot for a family. Eat yourself, say, two spoons or 10 - and how many kcal are there? The borscht is already registered in the application, you can take the calorie content from there, and you can, of course, calculate how much of what is there, but it will take too long. And if you wanted to pervert and cook Tom Yam? :) and he is there :) This program definitely helps me.

Need some advice. Losing weight and dieting. How to lose weight, lose weight after childbirth, choose the right diet and chat with Thank you very much! This is approximately how it turns out in terms of calories for me now, but I kept thinking that this is a lot for me. I'll see what happens on ...

Discussion

Tell me, have you been eating this way for a long time? Down there, I read that you do not have enough strength for ordinary everyday activities. With a normal diet, energy and building materials should be enough for everything. Building materials come from proteins and fats. Energy - from carbohydrates (and partly from fat). Here you have just a shortage, since there is not enough energy. Hormones rule everything. The lower the calorie content, the stronger the lack of sleep, the more stress the body experiences, the more unfavorable hormonal background for weight loss. First, it is worth finding a full-fledged maintenance calorie, in which the weight will not change, and the strength will be enough for normal household activity. Also improve sleep. And only then (in a state of complete comfort) create a small deficit and subtract 10% for weight loss.

For proteins, you just have normal, quite a sufficient amount, if there is no active sports load and the age is over 40.
But there is a critical shortage of fat! A minimum of 0.8 g per 1 kg of your weight is required.
There are also few carbohydrates. This amount of carbohydrates reduces the efficiency of protein absorption, reduces the functional activity of the brain and contributes to stress hormonal levels, which can lead to breakdowns.
The total calorie content is clearly underestimated. You need to calculate the adequate calorie content, look here [link-1]
After calculating the total calorie content, calculate the amount of protein and fat, the rest of the calories should be carbohydrates, but not less than 150 g.

The daily calorie requirement for your physical. activity is definitely not lower than 2000 kcal, but Or is it all the same? And is there a "norm" of harmfulness in g, in %%, which does not greatly affect the process. The main thing is the balance of calories per day. The individual assimilation of products also affects (depends ...

Discussion

Without any sports, sitting at home I lost 1500-1600 calories, how can you eat 1200 with sports ?! And do not forget that for a woman, the lower limit of the norm of body fat is 20%, if you lower it below, then there may be hormonal disruptions

lack of nutrition makes the body want to put aside a supply of even one cucumber or cabbage. It is necessary to eat in accordance with the costs of the body.

Calorie counting. Need some advice. Losing weight and dieting. To lose weight, a woman needs comfort in everything: a balanced diet with a very small calorie deficit (10-20% of the total calorie intake), physical. activity for pleasure, without fanaticism, full sleep and ...

How to count calories to lose weight? Of course, everyone knows what calories are, but especially those who dream of losing weight. Excess weight appears just the same with extra calories, therefore, any dieter knows that if you significantly reduce the amount of calories consumed with food, you can, in the end, achieve the desired result. Not everyone is able to count calories regularly, and after all, thanks to such a diet, which has quite a few advantages in contrast to others, the effectiveness is higher.

Calorie calculator

Benefits of calorie counting:

• you choose the amount of food per day yourself;
• you make your own menu and have no restrictions on the choice of only certain dishes;
• independently tracking your weight, you can adjust the calorie content of food (reduce or leave unchanged).

Calorie counting rules for weight loss

• to reduce weight by one kilogram, you need to spend 9000 calories (the same amount of calories will be needed to add 1 kg of weight);
• for accurate control of nutrition, record everything that is eaten during the day;
• in addition to the calories consumed, keep a record of all the load (physical) for the day;
• Include a box in your records where you will keep track of the weight you have lost. To do this, weigh yourself every morning as soon as you wake up and get up. Based on the comparative results of all three data, you can choose your diet and the necessary physical activity to get the best result.

How many calories you need to spend in one day

An indisputable and well-known fact: if you want to lose weight, spend more calories than you consume. If you lead an inactive lifestyle, do not exercise much - you need a diet in the range of 1000 to 1200 calories. But for a person with an active lifestyle who is friends with sports, the calorie limit per day is 2200 calories (calorie content is calculated strictly individually). To find out your minimum and maximum daily calories. Calculating your calorie consumption in one day is pretty easy. A man doing hard physical labor spends about 3000 calories, a woman 500 less calories (i.e. 2500). A man working, for example, as a manager, consumes about 2800 calories, and a woman in a similar job - about 2200 calories (you can calculate calorie consumption using online calculators).

How to count calories to lose weight

Although the calorie counting method is quite effective for both weight maintenance and weight loss, counting is not very easy, especially for those who often eat away from home. But if you practice and know some secrets and rules, you can learn how to calculate the calorie content of ready-made dishes.

The table of calorie content of products is taken as a basis (in some tables, the numbers may differ - this is not problematic, since average data are taken). From the calorie tables, you can choose only those foods that you mainly consume, because although we strive to diversify our diet, most often it is rather monotonous with us.

• After you look at the table several times to find out the calorie content of foods, you can easily remember their approximate calorie content. For example, vegetables have an average calorie content of 30-50 calories, cereals about 130 calories, citrus fruits about 40 calories, poultry and fish about 130 calories, 1 egg = 80 calories.
• Make it a rule to study the calorie content of foods on the label - this way you can calculate your portion needed for a single meal, which will not go beyond your chosen diet.
• Remember that after the start of calorie restriction, there will be no particular result for the first 5 days, so do without weights for this time and clearly go according to the plan.
• Remember the rule of not eating at night. should be no later than 3-4 hours before bedtime and should consist (preferably) of fermented milk products, salad or grapefruit. If your appetite flares up before bed, drink a glass of kefir or eat 100 grams of cottage cheese.
• , and fully, tk. breakfast should consume 1/3 of the calories from the daily amount. It is best to have breakfast with porridge, vegetable salad, egg (boiled), meat (boiled and lean).
• To achieve a reduction in calories, but maintain a sufficient amount of food, you need to abandon butter, sausage, sugar, bread (white), muffins and foods high in fat. By eliminating these foods, the calorie content of the diet is reduced by 15 percent. You need to eat fractionally and little by little, but often (5-6 times a day) and the calorie content will decrease by another 5 percent.
• Every diet involves drinking pure, non-carbonated water. It is necessary to drink about two liters of water during the day, which will enable the urinary system to work properly: toxins and toxins are removed from the body. One glass of water removes 40 calories. It is also very effective to use various Chinese tea for weight loss, which is many times more effective in helping to get rid of fat mass.
• Purchase a household scale (kitchen) with which you can find out the calorie content of a product, knowing its weight.
• Be sure to consider the calorie content of foods, which is indicated on the label or packaging. Pay attention to what the calorie content is indicated - dry or ready-made. For example, 100 gr. cereal (dry) has a calorie content of about 350 calories. Cooked porridge has more weight, because absorbed water, therefore in 100 gr. of ready-made porridge, the calorie content is almost halved.

Anyone, if desired, can learn to count calories and apply this diet in their daily diet. It has a large number of positive aspects, you just need to find out how many kilograms you want to lose weight, and also know the basic rules by which calories are counted

Let's get straight to practice.

scales it is best to choose electronic. This will help you know the exact weight. It is easy to check the scale before buying: take a small item (or several items) that you know the weight of and place it several times on the scale. Restart the balance and check again. If the figure does not change, the scales are not lying. Many manufacturers allow +/- 5 grams of error. Tables of measures and weights for determining the weight of products are not helpers here: After cooking, the dish will need to be weighed in order to calculate its total calorie content, and then one of your portions.

It is best to choose electronic scales

Calorie tables collection can be found in any bookstore and will always be at your fingertips. Also, the calorie content of the product is indicated on the package. In different tables, the numbers may vary slightly. Pick one table for yourself and use only that table.

All kitchen utensils it is advisable to weigh in advance so that later you can easily subtract the weight of the dish or plate.

When preparing meals, it is important to remember: calorie content of water, salt- 0 (zero) kcal. But water adds weight and, thanks to this, changes the total calorie content of the dish.

The more water you add, the more weight and the fewer calories per 100 grams

The dish you counted once is bigger no need to recount if its composition does not change. Just write down the amount of ingredients you need in your notebook.

And the most important thing - formula to calculate the calorie content in 100 grams of the finished dish:

How to understand the notation in this formula?

A (grams) - the total weight of the finished dish in grams;

B (kcal) - the total calorie content of the food in the finished dish.

How do I use this formula?

We multiply two digits diagonally by each other and divide by the digit that is located diagonally with X:

B × 100: A= the number of calories per 100 g of your cooked meal.

The formula is not very clear? Let's take a closer look at how to put it into practice with detailed examples.

Simple dishes: porridge

Let's start with a simple dish and calculate the calorie content of ordinary rice porridge.

100 grams of rice porridge contains 110 kcal

Ingredients:
... Rice - 300 g
... Water
... Salt

1. 100 grams of dry rice contains 330 kcal.
2. For our porridge, we took 300 g of cereal: 330 kcal × 3 = 990 kcal.
3. The entire volume of cooked rice porridge will have calories 990 kcal: except for water and salt, which, as we already know, have no calories, we did not add anything else.
4. From 300 g of dry rice, about 900 g of ready-made porridge is obtained.
5. We consider the formula for the calorie content of rice porridge in 100 grams:

900 g rice porridge = 990 kcal

100 g rice porridge= X kcal

990 × 100: 900 = 110 kcal (990 multiplied by 100 and divided by 900)

So, our result: 100 grams of rice porridge contains 110 kcal.

According to a similar scheme, we calculate the calorie content of boiled pasta, beans, lentils. Before cooking, we weigh dry pasta, calculate the calorie content of the dry weight. We boil the pasta, drain the water and weigh the finished pasta: the weight will be greater, since the pasta has absorbed water. Then we count the calorie content in 100 g.

Complex dishes: puree soup and apple sambuc

The calorie content of a multicomponent dish is not much more difficult to calculate than the calorie content of a simple porridge. Let's cook a hearty pumpkin puree soup.

100 g pumpkin puree soup contains 64 kcal

For your convenience, all data are given in the table.

1. The total weight of products that are needed to make pumpkin puree soup - 2675 g.
2. The total calorie content of foods - 1630.5 kcal.
3. In a deep saucepan, fry the onion in butter, then add carrots, potatoes and pumpkin cut into small pieces, pour milk, add salt. Bring to a boil and simmer over very low heat for 30-40 minutes. After that, grind the vegetables together with milk in a blender in mashed potatoes.
4. The weight of the finished dish is 2562 g and contains all the same 1630.5 kcal (I remind you that water evaporates, not calories).
5. According to the formula, we calculate the calorie content of pumpkin soup in 100 g:

2562 g of soup = 1630.5 kcal

100 grams of soup = X kcal

1630.5 × 100: 2562 = 63.6 kcal (round up to 64 kcal)

100 g of pumpkin puree soup contains 64 kcal.

And let's not forget about a light dessert. Today we have on the menu airy apple sambuc with an amazing aroma of cinnamon.

1. The total weight of the products that we need to make apple cinnamon dessert - 790 g.
2. The total calorie content of these products is 479.4 kcal.
3. Prepare apple sambuc.

Sambuc is a jellied dessert made from whipped egg whites.

Cut the apples into quarters, peel and remove the seeds. Fold into a mold, pour a couple of tablespoons of water on the bottom, cover with foil and bake in the oven at 180 ° C for about 25-30 minutes (until soft). Cool the finished apples, and in the meantime, dissolve the gelatin as indicated on the package, and heat it to 40-50 ° C, after which we also cool it. Grind the apples with a blender in puree, add sugar and beat with a whisk (nozzle) or mixer for about 1 minute. Then add egg whites to the apples, beat for at least 5 minutes: the mass will turn white and increase in volume. Then pour in the gelatin and beat for about 1 minute more. Pour the mass into bowls and put in the refrigerator for 3 hours. Before serving, sprinkle with cinnamon, decorate with apple slices and a sprig of mint.
4. The weight of the finished dessert is about 675 g and contains 479.4 kcal.
5. Let's calculate the calorie content of apple sambuca in 100 g:

675 g dessert = 479.4 kcal

100 g of dessert = X kcal

479.4 × 100: 675 = 71 kcal

100 g of apple sambuca contains 71 kcal.

We fry cutlets, chops and meat in batter

When calculating the calorie content of fried foods, there is one key point to consider: 20% the amount of oil you put into the pan is absorbed into the food (cutlets, chops). However, if you are frying potatoes, other vegetables, flour products, do not lose sight of the fact that these dishes absorb almost 100% oil... This is especially true of zucchini, eggplant, pancakes, pancakes: they absorb oil like a sponge and all the time require additional "feeding". When you sauté vegetables with the addition of oil, all the oil ends up in your stew. In this case, you need to take into account all the fats used in cooking.

Eggplant absorbs oil like a sponge

I suggest you have a hearty lunch fried chicken fillet with sour cream and garlic sauce.

* 20% of the indicated calorie content of the oil is 180 kcal, which will be absorbed into chicken meat. The rest of the oil will remain in the pan.

1. To prepare fried chicken fillet, we need 650 g products.
2. The total calorie content of these products is 768 kcal.
3. Let's start preparing dinner. Cut the chicken fillet lengthwise into two and beat off slightly. Salt, pepper, sprinkle with lemon juice and leave to marinate for 20-30 minutes. Then fry in vegetable oil on both sides until golden brown. Let's prepare the chicken fillet sauce. Ingredients to taste in the quantities you need: sour cream, garlic, herbs, salt. Squeeze the garlic through a press, chop the herbs finely, combine with sour cream, add salt and mix. Or grind all the ingredients with a hand blender. The calorie content of sour cream sauce will be equal to the calorie content of your sour cream: herbs and garlic are very low calorie foods.
4. The weight of the chicken fillet after cooking is about 400 g and contains all the same 768 kcal.
5. Now let's calculate the weight of fried chicken fillet in 100 g according to the formula:

400 g Fried Chicken = 768 Calories

100 g fried chicken = X kcal

768 × 100: 400 = 192 kcal

In 100 g of fried chicken fillet, we have 192 kcal (excluding the calorie content of sour cream sauce).

If you want to cook meat in batter, then you need to add the calorie content of batter (flour, milk, egg) to the calorie content of meat and vegetable oil.

How many calories are in broth and compote?

When cooking, part of the calories is transferred from the products to the broth: from fish - 15%, from meat - 20%, fruits - 30%, dumplings, manti and khinkali - 20%. These numbers can fluctuate: it all depends on the preparation time of the products.

Let's calculate the calorie content of salmon fish broth. Take a 300 g salmon steak and 1 liter of water. The calorie content of salmon in 100 g = 142 kcal, in 300 g of this fish = 426 kcal (142 × 3).

426 kcal - 15% = 63.9 kcal (round up to 64 kcal).

In 1 liter of salmon broth 64 kcal... There are only 6.4 kcal in 100 ml of broth!

Boiled meat and vegetables

Today we have dinner boiled beef, a glass of kefir and salad. The calorie content of kefir is written on the package, and we will calculate the calorie content of meat and salad ourselves. With a salad, everything is simple: add up the calorie content of all its components. We count meat.

When cooking meat, about 20% of its calorie content goes into broth.

Ingredients:
... Beef shoulder (boneless meat) - 1 kg
... Salt

1. 100 g of beef shoulder contains 208 kcal.
2. In 1 kg of scapula: 208 kcal × 10 = 2080 kcal.
3. After cooking, the weight of boiled meat is about 700 g: boiled meat has decreased in volume and weight.
4. When boiling meat, about 20% of its calorie content goes into broth, thus 2080 kcal - 20% = 416 kcal, this is how much was boiled into broth from a piece of meat weighing 1 kg, and there are 1664 kcal left in the meat itself.
5. Now let's calculate the calorie content of boiled beef in 100 g:

700 g of boiled meat = 1664 kcal

100 g of boiled meat = X kcal

1664 × 100: 700 = 237.7 kcal

In 100 grams of boiled beef shoulder 237.7 kcal (round up to 238 kcal).

And in conclusion, I want to give you some useful advice: the calorie content of fruit compote (without sugar), broths, coffee and tea (also without sugar), garlic, herbs, many dry spices is so small that you should not focus on it. You will not be able to drink that much broth in a day to catastrophically go over your calorie intake. And, moreover, you are unlikely to master that much garlic. But if you cook with fats, then you can reduce the calorie content of the first or second courses as follows: after cooking, remove the oily film from the surface of the dish with a spoon.

Calorie counting may seem daunting at first glance. For the second or third time, you will do better, and after a while you will do it automatically.

Now spring is the most beautiful time of the year when nature awakens. I sincerely wish you to be imbued with a fresh mood and walk briskly towards your goal.

Best regards, Natalie Lissy