To lose weight and maintain a healthy 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 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, which has been used 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 way of life;
• 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 foods rich in calories in the daily menu.

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 basis 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

By calculating your daily calorie intake, you can find the approximate number of calories you need to maintain your 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 "works" correctly 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 is the Harris-Benedict daily calorie intake? Getting an accurate calorie figure allows you to adjust the diet. If you want to gain weight, then you should eat more food. When you plan to lose weight, you should include in the menu a set of 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. 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 calorie content according to WHO is based on the use of 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 the ideal proportions and the desired shape.

How many calories do you burn per day?

Not only people who are on a diet and lose weight need to adhere to an individual calorie intake. In order to keep your body in shape, while feeling cheerful and energetic, you need to calculate how many calories you need to consume per day.

In our material, you will learn how to do this correctly, and what should be the calorie intake of men and women, depending on physical activity and age. The calculation formula and tables will help you easily understand this topic.

The calorie intake per day is calculated based on the age and physical activity of women and men. For example, if you play sports or use your mental faculties in the process of work, then the calorie content of your diet should be higher. For young girls, the daily rate should be higher than for older women.

What are calories?

It is customary to call a calorie a unit of energy that is contained in each food product or ready-made delicacy and is released during their breakdown.

A kilocalorie is a thousand calories. The energy value of food products is indicated in these units (kcal).

The norm means the required amount of energy that your body spends every day for movement, sleep, and digestion of food.

Menu based on fats, proteins and carbohydrates

1. Protein foods should make up 15 to 30% of the total calories in your diet. You can determine this rate using simple calculations: multiply your weight in kilograms by 0.8.
2. Don't believe the myths that fats are very harmful and lead to weight gain. Your body needs them. Their number should be at least 25-35% of the diet. It is recommended not to consume trans fats, which can actually cause disease and weight gain.
3. Carbohydrates should form the basis of your menu - at least 45-65% per day.

Daily calorie intake

Norm for men

The daily calorie intake should be calculated based on the physical activity and age of the man.

• For example, young people from 18 to 30 years old, who are adherents of a sedentary lifestyle, need to use 2400 kcal., Up to 50 years old - 2200. But men after 50 years old will have enough 2000 kcal. in a day.
• With moderately active physical activity, respectively, the following calculation is: 18-30 years old - 2800, 31-50 - 2600, after 50 - 2400.
• If a man is actively involved in sports, attends a gym, then, therefore, the calorie content of the daily diet also increases. Until the age of 30, it is advisable to regularly consume at least 3000 kcal, after 31 and up to 50 - 2800, and for men after 50 who continue to play sports, doctors advise to eat 2400 kcal. daily.

Norm for women

• With a sedentary lifestyle: from 18 to 25 years - 2000 kcal., After 25 and up to 50 - 1800, then the rate per day should be reduced by another 200 units.
• With an average activity: from 18 to 25 - 2200, up to 50 - 2000 kcal., At the age of 51 years - 1800 kcal.
• With regular sports activities: up to 25 years old - 2400, from 26 to 50 - 2200 kcal. If a woman continues to exercise after 50 years, then the daily calorie intake should be reduced to 2000 units.

Daily rate for pregnant women

In no case listen to those around you who say that during pregnancy it is necessary to eat "for two". It is recommended to increase the calorie content of your diet by 300-500 units (this is how much energy a pregnant woman needs every day for the normal development of the fetus.

We calculate calorie intake

Formula for calculation

There are special formulas to help you calculate how many calories you need to eat daily to keep your body running. When entering data, do not forget to indicate the coefficient of your physical activity. After all, you must agree that it makes no sense to regularly exhaust the body in the gym and cut your daily calorie intake by 50%. You will not only not lose weight, but you will also lose those muscles that you managed to gain.

To calculate the correct kilocalories for the required daily intake, we will use the Harris-Benedict formula.

Formula for men: 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age).
Formula for women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age).

• with a sedentary lifestyle - 1.2;
• with light physical exercise several times a week - 1.375;
• with intensive sports activities 4-5 times a week - 1.55;
• when training 5-7 times a week and active rest - 1.725.

Let's consider the calculation using the example of a 23-year-old girl who does fitness at home 3 times a week and weighs 55 kg. By calculating the formula for women, we got the basal metabolism:

655 + (9.6 x 55) + (5 x 170.5) - (6.8 x 23) \u003d 655 + 528 + 852.5 - 156.4 \u003d 1879.1

1879.1 x 1.375 \u003d 2583

Thus, in order not to gain excess weight and not lose muscle, the girl should consume 2583 kcal.

It is important not only to calculate the daily calorie intake, but also to correct it in time. After a month of such nutrition, it is worth evaluating the results. If you have not managed to lose weight, then you may need to recalculate the individual calorie intake and add more physical activity to your life.

You can see the approximate daily calorie intake below.

Calorie Calculation Table

Diet for losing weight

• If you're looking to lose weight, you don't have to keep writing down how much you eat in a day. It will be enough to carefully monitor your diet for one to two weeks in order to calculate how much food you usually eat.
• Women and men who dream of losing weight should be concerned not only with the amount of calories they eat, but also with their quality. Of course, you can calculate your diet so that you can add a few gummies or sweets to the menu. But do not overdo it with sweets, alcohol, or your favorite harmful treats. This will very quickly affect the figure - in the form of "orange peel" or fat on the stomach. And this applies not only to women, but also to men.
• Remember to find a middle ground. Going to extremes, eating less than 1000 kcal. Is not worth it. Your body will go into economy mode and will store energy for the next hunger strike. Thus, by drinking a glass of kefir and eating one apple a day, you will not lose weight, but even gain weight.
• There is a myth that in order to lose weight, you only need to reduce the calorie content of the diet, but this is not the case. Weight loss occurs only if you create a calorie deficit (that is, you need to burn more than you eat). That is why, without connecting physical activity to the process of losing weight, the arrow of the scales will not move off the ground.

How to properly cut your daily calorie intake

To lose weight, you need to create an energy deficit. But don't cut your diet too much. Optimally - 15-20%. It is ideal for gradual weight loss without any negative health effects. In the process of losing weight, it is worthwhile to recalculate the calorie intake of your diet from time to time, as your weight will change.

For most women, the process of losing weight is much slower than for men (due to physiology). So do not rush to reduce the calorie content of your daily menu.

A diet for 1200 kcal. for weight loss: video

How many calories does sports burn?

To understand how many calories you need per day, you need to know how many of them are burned in various sports and other physical activities.

Table of consumption of kilocalories per hour when playing sports

Calories are the energy that the body receives from food, and then spends on any action. A person eats food, and the body uses them to generate energy, which then provides the organs of life. Energy is needed for the work of all vital processes: mental work, breathing, heat exchange, heartbeat, and even for movement. Each product has a specific chemical composition, but they all consist of the same substances, but in different proportions. So, the components are:

• carbohydrates;
• trace elements;
• proteins;
• water;
• vitamins;
• fats.

Why count calories

Not observing the diet, a person tends to exceed the daily calorie intake, and even if he does not eat too much, because the calorie content of all foods is different. Snacks that are not considered a complete meal are swallowed and forgotten. In addition, calories are divided into "harmful" and "healthy". Eating an unlimited number of them, women have a desire to lose weight with diets, the essence of which is the same - a decrease in daily calorie intake.

All diets have a common significant drawback - a limited list of foods. Even if you followed a strict diet for weight loss and achieved the desired result, you still have not given up on your previous eating habits, so they will quickly "spoil" your slimness. Calculation of the energy value of foods and the amount of food consumed should not become a temporary diet for you, but a way of life - only constant monitoring and a table will help you always have a beautiful figure and be healthy.

How to count

If you decide to switch to PP and use a calorie counting table for weight loss in everyday life, get a diary in which you will record your achievements. While observing the daily calorie intake, write down each food that you ate during the day, and also set aside a place where you will keep a record of physical activity. The third column of the table will show the changes in your weight - in the weight loss journal you need to record your morning weight.

By comparing the results of losing weight, you can adjust your diet. At the same time, focus on the minimum required by the body, and keep in mind that in order to lose weight, it must burn more calories than it received. The required amount is calculated individually for everyone, because it takes into account the state of the body, the age of the losing weight, and his physical activity. For example, a woman who moves little can eat 2,200 kcal per day, for men whose activities are not related to physical activity, the number increases to 2,800 kcal / day.

For weight loss, counting needs to be done a little differently, reducing the permissible daily calorie intake:

• women who are not involved in sports need 1000-1200 kcal / day to lose weight, men 500-600 kcal more;
• women who train should consume 2000-2200 kcal per day, men need to add 500 kcal to this number.

How to count calories correctly to lose weight - table

When deciding to reduce your body weight, you need to control your intake of high-calorie meals. The calorie table of products for weight loss will be your faithful assistant in drawing up the menu, but you need to take into account other points:

1. The calorie content of water, tea and coffee is zero, but this does not include sugar, honey, milk or other additional ingredients that you decide to add to the drink.
2. When preparing a complex dish, keep in mind that in order to calculate its energy value, you need the energy value of the products included in the composition.
3. When frying, add the calorie content of the oil in which it is fried to the calorie content of the product.

Calorie table of food

Knowing your permissible daily calorie intake for weight loss, you can correct your menu and correctly compose a diet. The calorie counting table for weight loss will help you with this - thanks to it you will find out the composition of the BJU and the calorie content of food products, which are considered the most popular and affordable for everyone. In the table, data on calorie content and composition are displayed per 100 g of product.

Calculator

The calorie table helps, but many people find it tedious to use it. For this reason, those who are losing weight should consider in more detail the guide indicating the calorie content of ready-made meals, or popular online calculators. Electronic counters can be used not only to count calories, but also BJU, vitamins and minerals in a certain dish. The online program helps to calculate how many useful components meat, vegetables, fish or fruits lose when cooked.

Calculating the daily calorie intake for weight loss

How many calories you can consume per day can be calculated simply. You just need to multiply the value of your weight in kg by 24 - the resulting number will be the rate of calorie consumption for the body at rest (due to this amount of energy, it will ensure the work of processes necessary for human life). Even when calculating the daily calorie content for weight loss, you need to take into account the recommended dose of BJU: the menu for the day should consist of 20% fat, 40% carbohydrates and 40% protein.

Physical activity ratio

The amount of daily calorie intake depends on how active the person is. In this case, the number of the permissible norm must be multiplied by a coefficient expressing motor physical activity. This indicator has an average value:

• 1.2 - for people who are very overweight or lead a completely inactive lifestyle;
• 1.4 - for those who play sports at least 3 times / week;
• 1.6 - for people working in the office and those who rarely burden themselves with physical labor;
• 1.5 - for those who exercise daily and are engaged in physical labor.

Base metabolic rate

A calorie counting chart will help you lose weight, but there are other values \u200b\u200bto consider to calculate your daily calorie intake. So, to maintain weight, your base metabolic rate must be multiplied by your activity ratio. For weight loss, the daily rate must be reduced: for women up to 1200 kcal, for men - up to 1800 kcal. To lose weight, you need to either reduce your calorie intake by reducing the amount of food, or increase your physical activity. It is worth noting that before increasing the load while losing weight, you need to calculate how many calories you can eat before training.

Calorie Diet

For those who have problems with weight, nutritionists have developed a special system - calculating the calorie content of foods consumed in a table. Sitting on this diet, you do not need to give up your favorite tasty dishes, because the system scheme is as simple as possible - you just need to reduce the number of portions and their volume. Reviews about such a diet suggest that in a month you can easily lose from 4 kg of excess weight (depending on the initial weight). The diet is absolutely safe for health, provided that you do not reduce your daily calorie intake below the minimum threshold of 1200 kcal.

A calorie-based diet won't make you hungry. You will see this by looking at its sample menu:

• breakfast - 200 g of salad (fresh cabbage and carrots), seasoned with 0.5 tsp. vegetable oil, a piece of boiled sausage (50 g) or chicken cutlet, bread and unsweetened tea;
• snack - 100 g of citrus jelly, a glass of lemon jelly;
• lunch - 150 g of soup with beans, 150 g of vegetable roast with pork, a cup of mountain ash tea, 100 g of potato cookies;
• afternoon snack - a glass of kvass made from the extract, 2 loaves, covered with a thin layer of apricot jam;
• dinner - 100 g of buckwheat, 100 g of boiled chicken fillet, a cup of tea with an apple;
• for the night - a glass of fat-free kefir.

How to Choose Calorie Diet Recipes

A weight loss chart may not help you achieve your goal if you systematically break the rules. So, having gathered to count calories, you should:

1. Limit your fat intake. Animal fat is twice as high in calories as carbohydrates. If the menu contains no more than 30% fat, then the body does not require an increase in the dose of carbohydrates and protein, due to this, the calorie content of the diet becomes 10% less.
2. Minimize sugar intake. Any type of sugar or its substitute increases appetite, which is why a person overeats, which is unacceptable for losing weight. A healthy menu should contain no more than 20 g of sugar / day.
3. Increase the intake of fiber (it is found in cereals, fruits, vegetables) and pectins. This kind of food is the best for losing weight - it is absorbed more slowly and satiates faster.

Video

Our calculator is designed for those who have 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:

• stick to your individual 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 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 help you 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 required daily calorie intake), you need to determine how many calories you burn in sports: for this use our.

Too much 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 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 endlessly, 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 will use fewer calories for other processes. As a result, the total daily calorie consumption 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 activities. 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 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, 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 oils, 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. They 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: torupees 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 it all and then part of the energy can be deposited in the form of fat.

If the daily diet is divided into more 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 after eating or sleep.

Calories for Fat Loss

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 - the stop of 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 "Extreme rate of weight loss" level 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 does not drop

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

The body begins to use energy more efficiently - it slows down 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 those who eat fast tend to be overweight.

Zig-zag diet

For more effective weight loss, it is recommended to stick to 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.

In the modern world, more and more attention is paid to a healthy lifestyle. The media promote sports, tell amazing stories of people who were able to lose weight, show materials about the consequences of malnutrition. Whatever goal a person asks for, you need to start by establishing the daily calorie intake per day.

The calorie content of food (energy value) is the amount of energy that is produced after the digestion and complete assimilation of food.

The unit of measurement of energy value is kilojoule (kJ) or kilocalorie per 100 g of food. All foods have calories. But such as black tea, dried dill are insignificantly high-calorie foods.

Healthy and unhealthy calories

Calorie is a unit of measurement of heat, energy. It is customary to divide them into useful and harmful, since some of them, entering the body, are beneficial, while others are sent to the reserve.

Most of the calories come from carbohydrates.

Complex carbohydrates are found in:

• cereals;
• vegetables;
• saccharides.

Fast carbohydrates are found in sugar, chocolate and confectionery. In the first case, the body will receive a lot of energy, trace elements, vitamins and amino acids. These are healthy calories.

When simple carbohydrates enter the body, it will receive a significant dose of calories with practically no useful elements, plus they will go to the reserves of adipose tissue. Such calories are called harmful.

Healthy calories come from natural foods, while unhealthy ones come from processed ingredients fortified with flavorings.

Standards for women, pregnant girls

A woman needs less calories than a man.

To calculate the calorie intake per day, they need to take into account:

• activity;
• age;
• individual characteristics;
• health.

With an inactive lifestyle, the rate per day will be:

• from 18 to 24 years old - 1950 kcal;
• from 25 to 49 years old - 1750 kcal;
• over 49 years old - 1550 kcal.

With an average activity level:

• from 18 to 24 years old - 2150 kcal;
• from 25 to 49 years old - 1950 kcal;
• over 49 years old - 1750 kcal.

With an active life:

• from 18 to 24 years old - 2350 kcal;
• from 25 to 49 years old - 2150 kcal;
• over 49 years old - 1950 kcal.

When a woman is carrying a child, it is forbidden for her to lose weight, but eating food "for two" can also be harmful. It is necessary to remember the golden rule - "eat not for two, but for two."

The daily calorie intake per day depends on the duration of pregnancy. With its increase, the consumption of calories should also increase, ranging from 2500 to 3200 - in the last weeks of pregnancy.

So the expectant mother should consume at least 3500 calories per day. A third part of them goes to hormonal changes, to provide the fetus with everything necessary, to prepare a woman for future childbirth and breastfeeding.

Norm for men

The daily calorie intake per day for males is much higher. To correctly calculate the energy requirement for a man, you need to know his lifestyle and the number of full years.

If a man wants to lose extra pounds, the daily calorie intake should be reduced, and with muscle building, increased.

Norms for children and adolescents

The diet of children and adolescents should be varied and complete, since in the adolescent body there are large hormonal changes, body growth. The daily calorie intake for the younger generation should take into account its physical activity - engaging in various sports, psychological stress, physical and mental stress per day.

If a girl is active, her rate will be between 1800-2100 kcal. For an active young man, the norm is 2200-2500 kcal. When the guys are inactive, the calorie intake should not be more than 2000 kcal.

The daily calorie intake per day for children is determined by age. A small growing organism needs to be provided with a sufficient amount of energy. The growth process of children is fast, so every 6 months the calorie content must be adjusted.

Taking into account age, the need looks like this:

• from 12 months to 1 year 11 months - 1250 kcal;
• from 1 year 11 months to 3.5 years - 1450 kcal;
• from 3.5 to 6 years old - 1850-2000 kcal;
• from 6 to 9 years old - 2000-2400 kcal;
• from 9 to 13 years old - 2850 kcal.

It is not necessary to bring the calorie intake to the norm by the increased use of flour, confectionery, soda and other products containing a lot of sugar.

This can lead to the appearance of:

Lower limits of the norm

The calorie corridor is the lower and upper limit of the consumption of calories per day to reduce or maintain weight. Knowing the individual metabolic rate (basal metabolism) will help to find the lower limit. There are many equations for calculating metabolic rate. Add 200 to the result of the lower limit of the norm, and you get the upper limit.

To lose weight, you need to calculate the individual calorie corridor and start to reduce it. Doctors advise not to let go less than the lower limit of the norm - 900-1000 calories per day. If losing weight uses less, then he will constantly feel hungry and stressed. In this case, weight loss will stop, since the body will leave energy in reserve.

Why stick to your daily calorie intake

Basal metabolism is the metabolism that occurs while a person is asleep or at rest.

Calorie consumption is spent on natural physiological processes:

• breath;
• circulation;
• maintaining the temperature regime;
• the growth of new cells.

Therefore, when calculating the metabolism at absolute rest, the need for calories for active physical activity is not taken into account.

Proteins, fats and carbohydrates, getting into the body, provide the work of all organs, release energy for solving everyday tasks and actions. Endowing the body with the required amount of calories, a person greatly facilitates the work of the entire human mechanism. The body will respond with health, endurance, resistance to bacteria and a good mood.

Consequences of insufficient and excess calorie intake

Insufficient or excessive consumption of calories can be asymptomatic, and can lead to the appearance of visible diseases and the development of pathological conditions of the body.

Insufficient nutrition can lead to:

• decreased immunity;
• diseases against the background of the psyche;
• problems with the stomach and intestines;
• oncological diseases;
• violations of the physical development of children and others.

The consequences of eating too much:

To prevent these consequences, you need to balance the diet, replace high-calorie foods with low-calorie foods, combine proper and balanced nutrition with exercise and being in the fresh air.

Calculation of the norm by the Muffin-Geor formula

In 2005, the Muffin-Geor formula was introduced to calculate the calorie intake per day. The equation was introduced by a team of American dietitians under the leadership of distinguished doctors - Muffin and San Geor. The formula is based on calculating the calorie requirement to maintain current weight based on activity.

There is a theory in 2 forms - simplified and modified:

1. The simplified method shows the calories for the metabolism of men (OOM) and women (OOL):

OOM \u003d (10 * kg (weight)) + (6.252 * cm (height)) - (5 * age) + 5;

OOL \u003d (10 * kg (weight)) + (6.252 * cm (height)) - (5 * age) - 162.

2. The modified Muffin-Geor equation represents a clearer figure of calories, taking into account daily physical exertion - the obtained result of OOM and OOL is multiplied by physical activity.

Activity is divided into 5 steps depending on physical activity:

• 1.2 - small;
• 1.38 - weak;
• 1.55 - moderate;
• 1.73 - large;
• 1.9 - super large (includes people who physically work and exercise every day).

Harris-Benedict formula

The Harris-Benedict equation has been very popular for many decades and has earned the approval of experts. It was founded in 1919. Due to its simplicity, the formula is able to determine the individual rate in calories.

The equation calculates the required caloric volume for metabolism (BOO). After that, it becomes obvious how much less calories you need to eat to start losing weight.

HEI on the Harris-Benedict theory (age - full years, height - centimeters, weight - kilograms):

• female gender: BOO \u003d 655.2 + 9.61 * weight + 1.851 * height - 4.69 * age;
• male gender: BOO \u003d 66.48 + 13.76 * weight + 5.01 * height - 6.75 * age.

In 1984, the equation was revised and corrected, in connection with innovations in medicine and people's lifestyle:

• female gender: BOO \u003d 447.594 + (9.248 * weight) + (3.099 * height) - (4.331 * age);
• male gender: BOO \u003d 88.363 + (13.398 * weight) + (4.798 * height) - (5.678 * age).

Ketch-McArdle Formula

The Ketch-McArdle equation is based on calculating lean body mass, which makes it possible to more accurately determine the caloric requirement per day. The calculation is based on muscle mass (MMT), so it is equally suitable for both males and females.

Base metabolism \u003d 370 + 21.6 * muscle mass.

For example, for a person weighing 53 kg, with a fat share of 20% (10.6 kg of fat), which means that the body weight without fat will be 53 - 10.6 \u003d 42.4 kg caloric requirement per day will be:

370 + (21.61 * 42.4) \u003d 1286 calories

In this case, one should take into account the activity, for example, it will be equal to 1.55 (training or physical work more than 2 times a week). Caloric requirement per day \u003d 1.55 * 1286 \u003d 1993 calories.

WHO formula

The World Health Organization's equation is based on daily calorie requirements based on activity (weight in kilograms).

For girls and women of age:

• 18 - 29: kfa * (0.0641 * weight + 2.038) * 241;
• 30 - 60: kfa * (0.035 * weight + 3.540) * 241;
• over 61: kfa * (0.039 * weight + 2.756) * 241;

For boys and men of age:

• 18 - 29: kfa * (0.064 * weight + 2.897) * 241;
• 30 - 60: kfa * (0.485 * weight + 3.654) * 241;
• over 61: kfa * (0.493 * weight + 2.460) * 241.

CFA is activity, it can take the meaning:

• 1 - low, minimal loads;
• 1.3 - average, training from 2 times a week, work of moderate severity;
• 1.5 - high, physical work, regular sports.

For example, a 28-year-old girl weighing 48 kg with a high CFA level needs: (0.064 * 48 + 2.038) * 241 x 1.5 \u003d 1847 kcal.

Body area formula

The formula is based on knowledge of the person's height and weight. Tall and thin people will have a higher basic metabolic rate. If an equal amount of calories is consumed daily by people with the same weight, but different in height (low and high), then after a certain time a person of short stature will gain weight. In this case, a large person will remain with the same weight.

Calorie consumption per 1 sq. m body area per hour:

BJU norms per day for women, men and children

Proteins, carbohydrates, and fats are important ingredients in food. When following a diet and calculating calories, their ratio must be taken into account.

When determining the BZHU norm, a person is defined in one of the following weight categories:

• Category 1 - body weight in the range of 30-50 kg;
• 2nd category - 51-60 kg;
• Category 3 - 61-70 kg;
• 4th category - 71–90 kg.

The norm of carbohydrates:

Protein norm:

Fat rate:

Age influences BJU norms for children:

Food should be balanced for both adults and children. Excess or deficiency of BJU affects health and well-being.

Individual calculation of BZHU

To calculate the individual level of BJU, you need to calculate your metabolic rate according to one of the formulas of well-known doctors and nutritionists.

It is known that in 1 g:

• protein - 4 kcal;
• fat - 9 kcal;
• carbohydrates - 4 kcal.

• 27% proteins;
• 23% fat;
• 50% carbohydrates.

Based on this, an individual BJU is considered (take the number of calories for the basic metabolism, equal to 1250):

1. Protein \u003d (1250 * 0.27): 4 \u003d 84 g.
2. Fat \u003d (1250 * 0.23): 9 \u003d 32 g.
3. Carbohydrates \u003d (1250 * 0.50): 4 \u003d 156 g.

The diet should be formulated taking into account goals and calorie needs, while maintaining a balanced ratio of BJU.

How many calories do you need to lose weight or build muscle?

The daily calorie intake per day is individual for everyone and depends on the lifestyle. And the purpose of calorie counting is also different, one for dieting, the other for building muscle.

Modern nutritionists allocate a figure of 1000-1200. This is how many calories a woman and a girl need per day to provide the female body with everything it needs. For men - 1200-1500 kcal. By reducing these indicators, you can start losing weight. It is not recommended to drastically reduce calorie intake, you need to gradually by 20%.

Proteins are responsible for the growth of muscles in the body, fats are responsible for stabilizing the fat layer, carbohydrates are responsible for the production of the necessary energy. The required calorie content of food depends on a specific sport and is calculated per kilogram of body weight. When the goal is weight gain, the calorie requirement should be 50-63 kcal per kilogram of body weight.

Weight loss and gain rate

Excess weight is dangerous for a person, but a sharp decrease in it is also undesirable. Modern nutritionists believe that losing weight per kilogram in the first week of dieting will not harm the body. But weight loss should come not only thanks to dietary nutrition, but also to sports and an active lifestyle.

In the first 2 weeks, water leaves, not fat reserves. Further, it is recommended to lose weight no more than 600 g per week. To lose weight faster, you need to consume more complex carbohydrates, while the calorie consumption should be higher than the intake.

A sharp weight loss does not allow the body to adapt to new conditions. There is a decrease in metabolic rate and a negative effect on the liver and kidneys. And the rapid loss of fluid - to flabbiness of the skin, to convulsive processes in the muscles and heart.

Medical and nutritional advice on organizing calorie-based menus

Doctors and nutritionists recommend keeping a notebook when calculating calories. In it, you need to plan your meals for every day, taking into account the recommended use of BZHU, and also calculate the excessively accumulated stocks, or the desired kilograms. Proper nutrition must be accompanied by a psychological attitude towards the benefits and benefits.

Nutritionists support the idea that a person should not limit himself to any foods. The whole point of diet and weight gain should be based on calorie counting. You should not start a diet for any illness, stress, difficult periods of life.

• the daily food intake should be divided by 4 times, with breaks between them from 3 to 4 hours;
• reduce the consumption of smoked meats, pickles;
• the final meal should be 2.5 hours before bedtime (better earlier);
• the norm for the use of simple carbohydrates (pasta, confectionery);
• the distribution of calories should be as follows: breakfast - 30%, light snack - 10%, lunch - 40%, dinner - 20%, 5-10% - additional dinner;
• half an hour before eating, drink a glass of water.

Knowing the daily calorie intake per day, it is not difficult to adjust the diet and begin the path to achieving the desired goal - gaining or losing weight. Calculating the calorie content of foods will help you look at nutrition differently and balance your life.

Article design: Vladimir the Great

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