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

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

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

Daily calorie intake for women of normal build

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

What to consider when calculating calories per day:

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

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

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

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

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

Daily Calorie Calculation - Mifflin Formula

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

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

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

Activity coefficient table:

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

There are other formulas for calculating calories per day

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

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

Calculating calories per day for weight loss

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

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

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

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

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

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

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

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

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

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

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

In everyday life, our every movement leads to the burning of a certain number of calories. Energy is consumed even when we eat dishes, clean the apartment and walk in the park.

Every day, the body needs to receive a specific number of kilocalories. This energy is needed for the proper functioning of all body systems.

Inadequate intake can lead to weakening of the body. At the same time, when there is too much food, it often leads to weight gain. It is for these reasons that a person must eat a certain set of food, and for each it is calculated individually.

The daily number of calories is calculated taking into account lifestyle, age, level of physical condition.

For example, active people or children burn much more calories than adults with a passive lifestyle.

From the point of view of the amount of energy, the value of food is measured in kilocalories per 100 grams of food. The energy value of each product is the amount of proteins, carbohydrates and fats. Our activity, appearance, working capacity and health in general depend on the volume of these components consumed in food.

Excess calories are converted into body fat, and insufficient calories are removed from the body.

This is the weight loss plan.

Daily calorie intake for women (including pregnant women and breastfeeding women)

female body need fewer kilocalories compared to men. But nature has decreed that the female sex is gaining weight faster. This is due to the body's defense function for fruitful procreation. However, every girl wants to look beautiful and be in shape. In this case,

in order to maintain a normal weight, a woman needs to pay attention to such criteria as age, lifestyle (activity level), as well as individual body parameters.

The number of allowable calories depends on the level of physical activity. Representatives of the beautiful half of humanity with a sedentary lifestyle You need to consume the following calories:

• for a young girl from 18 to 25 years old, about 2000 calories will be enough;
• if the age is from 26 to 50, 1800 calories will be enough;
• Women over 50 should consume 1600 calories maximum.

To the ladies who lead moderately active lifestyle, you must adhere to the following diet:

• without fear for the figure, girls from 18 to 25 years old can consume 2200 kcal;
• at the age of 26-50 it is better to focus on 2000 kcal;
• after 50 years, 1800 kcal per day is recommended.

At high activity required:

• from 18 to 30 years old - you need to eat foods that contain 2400 calories;
• the daily diet for a female aged 31-60 years is about 2200 kcal;
• it is enough to consume 2000 kcal per day for women after 60 years.

If a girl wants to lose weight, then you need to reduce your daily food intake by a certain amount of calories. There is a popular belief that a woman needs to reduce her intake by 1200 calories in order to lose weight, especially if she leads a passive lifestyle.

but a sharp decrease in the caloric content of the daily diet can lead to significant violations: interruptions in the menstrual plan, problems of a cardiovascular nature, as well as deterioration of the body system, which is responsible for immunity. With these reasons in mind, calories should be reduced gradually, canceling some products with high energy value. Such measures will allow the process of losing weight to pass without dangerous consequences for the body.

Future mothers need to remember that they are strictly prohibited from losing weight during the period of gestation. The daily diet of a woman who is expecting a baby depends on how pregnant she is. With increasing gestational age, you should increase your daily food intake from 2500 to 3200 calories per day.

It is very important to eat the necessary amount of food throughout the bearing of the child and after his birth.

The diet of a woman who feeds a baby should be at least 3500 kcal.

Breast milk is almost 87% water. That's why breastfeeding women need to drink plenty of water- at least two to three liters per day.

Also, after giving birth for 6 weeks, you can not start to fight with the weight gained. During this period, a young mother needs to relax, rejoice at the birth of her child and do everything so that with breast milk he receives all the substances necessary for growth and development. On a rigid diet to restore shape, she can sit down only after weaning the baby from the breast.

Daily calorie intake for men

The number of calories per day is quite important for the male. This is important because one must not only strive to be slim, but first of all to be healthy and strong.

A healthy person is a beautiful person.

The metabolic process in men is much faster. Based on this, the daily diet of a man differs significantly from that of a woman.

The strong sex needs a large amount of protein, which contributes to the recruitment of muscle mass, because protein is a kind of brick for building muscle mass. There is some unpleasant tendency for men: extra calories are deposited in their stomach, and not on the hips - like in girls.

It is much easier for men to lose weight than for women. It is necessary to increase the level of physical activity and reduce the amount of flour products, sugar, and after a couple of weeks you can see the result. However, many men may not tolerate various diets well.

If a man's goal is fitness support, but at the same time he leads a passive lifestyle, he needs to focus on such a daily norm:

• between the ages of 18 and 30, it is enough to consume 2400 calories;
• for men aged 31-50, 2200 is enough;
• if a man is over 50 years old, there will be plenty of calories from 2200 to 2400 per day.

If lifestyle is of medium intensity, he needs to comply with the norm in such an amount:

• at the age of 18 to 30 years, the calorie norm is 2600-2800 kcal;
• when a man is 31-50, then it is necessary to focus on the norm in an amount from 2400 to 2600 kcal;
• if the age reaches more than 50 years, you need 2200-2400 kcal per day.

At high activity a representative of the strong half of humanity should adhere to the following:

• the norm in the amount of 3000 calories is suitable for men from 18 to 30 years old;
• 31-50 years is the age at which you need to consume 2800-3000 kcal.
• a man over the age of 50 needs from 2400 to 2800 calories.

If you follow the above norms, then a man will always be in great shape, active, slim and, of course, healthy.

Daily Value for Children and Adolescents

Daily children's diet depends on age.

The calorie content of food should increase every six months.

This is necessary in order for the growing body of the child to develop well.

The number of calories should be guided depending on age but:

• very small will be enough 1200 calories per day;
• babies from 2 to 3 years old need a little more - 1400;
• children 3-6 years old should consume 1800 to 2000 calories per day;
• at the age of 6-10, about 2000-2400 calories will suffice;
• the diet of children aged 10 to 13 years is no more than 2900 calories.

An important part is the quality of calories consumed.. Since confectionery (flour) products and various drinks containing sugar do not have useful properties.

Therefore, such food should be limited in quantity, because it can harm the child's body. Significant products are healthy fruits, dairy products, various vegetables, quality meat and seafood.

The intense rhythm of life requires adjustment of the daily diet. With high mobility, the child needs to eat more food.

When the age of 13 is reached, the diet can be adjusted depending on the required number of calories that a growing teenager should consume.

Food intake during this period must be carefully selected and balanced. First of all, the sufficiency of calories is very important for the reason that during this period the process of maturation of the body takes place. Also the level of immunity depends on the diet of a teenager but. It is necessary to limit junk food and snacking on the run, as such a diet can lead to various diseases, such as gastritis.

A significant factor in the preparation of the diet is the level of physical activity. So, if a teenager goes to sports clubs, then the required daily calorie content includes from 2200 to 2500 calories per day for boys, 1800-2200 for girls. With an inactive way of life, it will be enough to eat food for a day, the calorie content of which will be no more than 2000 calories.

Weight loss and weight gain

For those who are losing weight the number of calories per day is the required energy, which allows you to receive nutrients for the normal functioning of the body, and, moreover, to lose weight.

Many of those who are determined to get in great shape bother themselves with various calculations. Most people reduce the required calorie intake (for example, for men - from 2600 to 3200 calories, and for women - 2100-3000 is enough) to an absurd amount - no more than 700 to 1000 calories per day.

Such a calculation is fundamentally erroneous - due to a lack of energy, the body experiences a severe shock. It leads to the fact that the metabolic process of the body slows down, muscle mass is consumed in the form of "fuel" for life, and a person's well-being deteriorates significantly.

As a rule, as a result of such strict and rigid diets, excess weight comes back quickly. To get a long-term effect, it is necessary to carefully calculate the calorie content of the diet. For this, a calorie calculator is useful, as well as special formulas that take into account all human parameters: height, lifestyle (passive or more active) and age.

Calorie content should be at least 1300-1500 calories per day in general.

An important factor in the calculation is proper distribution of nutrients that make up the products. Protein needs to replenish at least 20% of the daily calorie intake, fats - no more than 30%, carbohydrates - less than 50%.

There is an easy way to calculate your daily calorie intake yourself. The essence of the method lies in the calculation, which depends on the weight and index.

According to this formula, you need to multiply the weight by the individual index, then divide this number by 0.453. The index for men is 15, and for women it is 14. Those who lose weight need to substitute the desired weight after losing weight in the formula.

Thus, this result will show the number of calories that you need to consume daily to achieve your cherished goal.

A person who wants to be slim, in addition to eating the calculated number of calories, must include physical exercise in his lifestyle.

The golden rule of losing weight is that calories should exceed the amount consumed!

When gaining muscle mass You can't do without proper nutrition. Even the best tailored training program will not be able to promote muscle growth if a person consumes a small amount of all nutrients (proteins, carbohydrates and fats). The required number of calories can be calculated using various formulas. To gain mass, the resulting number is increased by 10-20%.

Daily calorie intake for sports

An important rule of a healthy diet is to compensate for the energy costs of the body with the value and calorie content of each food. In other words, you need to eat as you spend energy. By consuming extra calories, a person will gain extra pounds of his weight, and their deficiency will lead to weight loss in spite of such a desire.

So, we have already found out that there is a certain amount of calories in order for a modern person to cope with everyday activities, but at the same time, without gaining excess weight. People with physical activity need to eat properly and stably in order to do their job well.

Depending on the complexity of the sport, it is necessary to select a daily diet of products.

The above norms for men, women, adolescents and children should be increased by about 10-30% based on the load on the body.

In addition to increasing the calorie intake, for an athlete it is important to consume quality food is the main condition for the normal functioning of all body systems. The diet of a person who practices various sports must be properly balanced. Such a reasonable balance is the necessary ratio of all elements in the food that the athlete consumes.

If you eat a product with a large number of calories and do not consume various nutrients, the body will experience heaviness or some kind of disturbance. Therefore, it is important for an athlete to reasonably calculate the amount of calories and each type of element (proteins, fats, and carbohydrates) consumed reasonably.

Modern man wants to be slim, beautiful and stay young longer. Appearance now plays a big role in society. People spend long months, or even years, in order to bring themselves into great shape. A fit and beautiful figure indicates that its owner has the right information and will to achieve his cherished goal.

An important factor in losing weight and maintaining a stable weight is the calculation of the required calories per day.. We have already found out that for each such a norm should be selected individually and taking into account many factors.

There are important rules to remember! The first is that when going on a diet, in no case should you reduce the calorie content of the daily diet to less than 1200 calories. A decrease below this limit can lead to adverse consequences.
The second rule - we must not forget about the nutrients that are contained in various products. A certain amount of proteins, carbohydrates and fats should be consumed every day. A low rate of these elements can be harmful to health.

In addition to the fact that everyone wants to be thin and slender, one should not forget their health.

Before choosing any rigid diet, count calories, analyze the presence of useful elements and the usefulness of the diet.

The key to the success of slender people is eating the right food and playing sports!

It is impossible to choose the right diet for weight loss or, on the contrary, for muscle growth, without first calculating the daily intake of kilocalories. It is from this step that the formation of a diet for the main nutrients, that is, for fats, carbohydrates and proteins, begins.

In the literature, you can find two basic formulas that determine the rate of calorie intake. It is these formulas that special fitness bracelets, exercise equipment and smartphone applications use. However, all the formulas used have huge errors, which, as a rule, are never mentioned anywhere.

Definition of the concept of "calorie"

First of all, it is worth defining what a calorie is. The word is derived from the Latin term for thermal energy. Initially, the word had nothing to do with nutrition: it served to refer to the heat released during the combustion of fuel. Only at the beginning of the last century, calories began to denote the energy received by the body along with food.

The calorie content of any food is the heat that would be released when the food was burned in a special device. It is important that the body processes food differently. The share of digestible energy may differ by 30-50% from the calorie content indicated on the product packaging.

Why are the formulas wrong?

The formulas by which the number of calories is calculated consist of two parts: from the calculation of the basic metabolism, that is, the energy that is needed to maintain the vital activity of the body at rest, and the activity of a person, which is determined with great approximation.

This is where the main mistake of any formula lies. Once the basal metabolic rate is determined, the resulting value should be multiplied by the activity factor, which can be determined in the range from 1.2 to 1.9. As a result, the difference can be up to 1500 kilocalories.

How to calculate your basal metabolic rate?

The basic metabolic rate is determined by the Harris-Benedict formula, which takes into account the number of kilocalories necessary for the functioning of the nervous system, maintaining a constant body temperature, processing incoming food and other needs. At the same time, the formula does not include the energy that is spent on human physical activity.

Basal metabolism depends on the age, sex and build of the individual. At the same time, the calculation can be accurate enough only for people who have an average physique. If a person is thin or, conversely, overweight, his basal metabolic rate can only be calculated approximately. The same applies to people with large muscle mass.

For men and women, the level of basic metabolism is determined by separate formulas. It is also important to take into account age, the level of fat and muscle tissue in the body and a number of other parameters.

Calculation of individual activity level

In the classic formula used to determine the required number of calories in a daily diet, several types of physical activity are distinguished: from minimal, suggesting almost complete absence of exercise, to very high (training occurs several times a day).

It may seem that determining the level of physical activity is quite simple. To calculate the body's need for kilocalories, you need to multiply the basal metabolic rate, which corresponds to your sex and age, by a factor that varies from 1.2 (for the minimum level of activity) to 1.9 - for people who are exposed to impressive physical exertion.

How to choose the right ratio?

If you work in a mine or cut wood, then you need to choose the maximum coefficient. If the activity you are engaged in is associated with an average level of physical activity, for example, you are engaged in caring for cattle, you should use coefficients of 1.55. Such recommendations were given by the authors of the formula at the beginning of the last century. Naturally, modern professions that involve long-term work at the computer are not on the list.

Therefore, when you enter your gender and age into a computer on an exercise machine or a fitness bracelet, you cannot assume which coefficient the device will choose to calculate the daily calorie intake. You may be lucky and the coefficient will be in the range from 1.4 to 1.7, that is, the error will not exceed 20%, or 500 kilocalories.

How to be in the end?

If you have a base metabolic rate of about 1700 kilocalories, your work does not require physical activity and you go to the gym three times a week, then you should consume from 2500 to 3000 kilocalories per day. This figure is quite approximate and is not a 100% recommendation.

It is more important not to look for a reliable formula, but to listen to your own body. Try to consume about 2500 kilocalories per day, while evaluating your own well-being and the dynamics of weight loss or growth. Gradually, you can increase or decrease the calorie content of your diet to find the ideal value for yourself. You should not be blindly guided by the data that the applications “give out”.

All devices that "determine" the body's need for kilocalories give only an approximate result. They take into account the basic metabolic rate, as well as the physical activity coefficient, which is calculated approximately. As a result, the error can be from 500 to 1000 kilocalories. Therefore, it is more important to listen to the needs of your body and monitor its changes, rather than trying to determine the ideal calorie intake for the day.

Calorie counting is a step towards rapid weight loss. Every day a person spends in the order of 1500-2200 kcal. Energy expenditure and consumption is individual, based on age, height, weight and physical activity.

Content:

The calorie norm is the amount of energy value of food that the body needs for absolute assimilation. The determination of the calorie content of products, that is, the energy value, occurs by burning food in a calorimeter to measure the heat released. Calorie expenditure increases with increased physical activity. The most gentle method of rapid and effective weight loss is considered to be a decrease in the daily calorie intake in combination with physical exercises.

Calculation of calories per day

Everyone's calorie intake is different. The calculation is based on several criteria - weight, height, age. There are many tables on the web, but they are not suitable for everyone. The daily dose is determined on an individual basis, based on personal data and habitual lifestyle. To do this, use tables and formulas.

First of all, it is necessary to understand what happens to calories when food enters our body. Food products are involved in metabolism, that is, they enter into metabolism. This is the so-called chemical reaction, which is activated when food enters the body and does not stop until the products of processing are removed.

There are three popular formulas for calculating calorie intake:

1. Harris-Benedict Principle. It was introduced to the public back in 1919. The calculation for women is as follows: 655.1 + 9.563 x body weight + 185 x for height in cm + 4.676 x for age (full years). For men: 66.5 + 13.75 x body weight + 5.003 x height in cm - 6.775 x age (full years). In the first and second options, the result obtained is multiplied by the coefficient of physical activity presented below.
2. Mifflin-San Geor system. Enhanced for today's lifestyle and eliminates the 5% margin of error inherent in the Harris-Benedict design. The formula is as follows for women: 10 x body weight - 6.25 x height in cm - 5 x number of full years - 161. For men: 10 x body weight in kg + 6.25 x height in cm - 5 x number of full years + 5. The results are multiplied by the activity factor.
3. Ketch-McArdle Formula. Based on research on the effect of lean body mass on calorie intake. The score is presented as follows: P = 370 + (21.6 x LBM), where the Latin abbreviation stands for lean body mass.

Activity factor:

Gym, jogging or physical activity 3 times a week - 1,375;

5-day regime of light sports load - 1.4625;

Intensive training 5 times a week - 1,550;

Daily strength exercises in several approaches - 1,725;

The ratio of an active lifestyle, physical work and daily sports exercises is 1.9.

Counting calories in foods

Learn to eat healthy and balanced, count calories. This can be done manually using tables, or you can use special calculators. Tables of the energy value of products will help you in compiling a daily diet. The calorie content of food depends on the combination of proteins, fats and carbohydrates.

Consider a number of the most useful and least high-calorie foods per 100 g:

1. Meat products and eggs within 200 calories: eggs, beef, brains, liver, hare and rabbit meat, chicken and turkey, liver and kidneys, veal and pheasant, chickens and beef tongue. Calorie content depends on the method of heat treatment. Fried foods should be avoided: calories increase, benefits decrease, and metabolism becomes more complicated.
2. Fish and seafood in the range of 150 kcal / 100 g: beluga, pink salmon, pollock roe, boiled squid, flounder, fish cakes, boiled mullet, bream, smoked and boiled cod, boiled crabs, shrimps, tench, mussels, sterlet, catfish, hake , oysters, pike, hake.
3. Dairy products with an energy value of up to 300 calories: kefir, milk, curdled milk, cream, sour cream, goat cheese, cottage cheese. It is worth noting that dairy products in reasonable proportions contribute to the improvement of metabolic processes in general.
4. Cereals and flour products with a minimum energy value of up to 300 units: pancakes, bagels, dumplings, buckwheat and oatmeal porridge, dietary fiber, durum wheat pasta and wholemeal flour, oatmeal and wheat porridge, bran, barley on the water, dumplings with minced beef, boiled unpolished rice and milk porridge, Borodinsky and grain bread, rye bread, barley milk porridge.

Try to limit your intake of: light raisins, potato chips, fried potatoes, olives, white beans, dates. Among drinks, it is highly recommended not to drink high-strength alcohol - cognac, liquor and vodka.

Calculation of calorie content of ready meals

Plan a weekly or monthly meal plan. Here is an example menu for 5 days:

• First day. Breakfast: cottage cheese 2% (80 g/82.4 kcal), natural yogurt (100 g/66 kcal), rye bread with butter (80 g/132 ​​kcal + 20 g/149 kcal). Lunch: borsch with beef (250 g/157.5 kcal), mashed potatoes (150 g/159 kcal) and chicken cutlet (90 g/129 kcal), Mimosa salad (120 g/254.4 kcal), juice tomato (200 ml / 42 kcal), Borodinsky bread (20 g / 41.6 kcal). Total: 1212.9 kcal/day.
• Second day. For breakfast: oatmeal (100 g / 111.5 kcal) and an apple (100 g / 45.5 kcal). Lunch: vegetable soup (200g/160 kcal), barley porridge (150 g/146.6 kcal) with beef liver stewed in sauce (70 g/122 kcal), grain bread (30 g/69.9 kcal), green tea . Dinner: milk rice porridge (150g / 194 kcal) and bagels-bagels (30 g / 100.8 kcal). Result: 793 kcal/day.
• Third day. Breakfast: yogurt 3.2% fat (100 g / 64 kcal), boiled egg (80 g / 127.7 kcal), almond cookies (80 g / 345 kcal). Lunch: pea soup (250 g/165 kcal), chicken pilaf (150 g/162 kcal), cabbage salad with cucumbers (100 g/49 kcal), rye bread (30 g/49.5 kcal), cherry compote (150 g / 148.5 kcal). Dinner: okroshka on kefir (130 g / 61.1 kcal), cracker with raisins (20 g / 79 kcal). Result: 1059.1 kcal.
• Fourth day. Breakfast: muesli with nuts and fruits (45 g/163.35 kcal), black coffee (100 g/2 kcal). Lunch: soup with meatballs (200 g / 98 kcal), rice (100 g / 344 kcal) and hake fish with sauce (80 g / 100 kcal), carrot salad with garlic (50 g / 118 kcal), rye bread (30 g / 49.5 kcal), dried fruit compote (150 g / 90 kcal). Dinner: pumpkin puree (100 g/88 kcal), oatmeal cookies (20 g/87.4 kcal), kefir 1% (100 g/40 kcal). Result: 1180.25 kcal.
• Fifth day. Breakfast: carrot juice (100 g/28 kcal), fruit salad (150 g/69 kcal), white bread toast (25 g/82.75 kcal). Lunch: light fish soup (150 g/34.5 kcal), buckwheat porridge (150 g/198 kcal) with mushroom sauce (40 g/32.8 kcal) and meatballs (80 g/137.6 kcal), wheat bread (30 g / 72.6 kcal), rhubarb compote (150 g / 39 kcal). Dinner: cottage cheese casserole (100 g / 168 kcal) and green tea. Result: 862.25 kcal.

Always count calories and record the result. At the same time, observe changes in body weight and figure volumes. Gradually, this will become a habit, then you will reflexively choose and consume those foods that will benefit you and not add extra pounds.

How many calories do you need to lose weight

The norm is calculated individually. On average, the indicator ranges from 1500-2200 kcal / day. If the goal is to lose weight, then the daily energy value of the products must be reduced and the scheme should be followed until the extra pounds disappear. Then you need to follow a balanced diet and stick to a new diet.

Here are some examples and compare the formula calculation with the results of the calorie calculator:

• Woman, aged 30, height - 165 cm, weight - 75 kg. Lack of regular physical activity. For weight loss, you need to get up to 1411 kcal / day, 1764 kcal without changes - the result of the calculator. We consider according to the Mifflin-San Geor formula: 10 x 75 kg + 6.25 x 165 cm - 5 x 30 years \u003d 750 + 1031.25 - 150 \u003d 1631 x 1.2 (coefficient) \u003d 1957.5 kcal / daily norm.
• Girl - 17 years old, height - 160 cm, weight - 66 kg. Irregular sports activities, maximum 3 rubles / week. The result of the calculator: for weight loss - 1172 kcal / day, unchanged - 1944 kcal / day. We consider according to the Harris-Benedict formula: 655.1 + 9.563 x 66 + 1.85 x 160 - 4.676 x 17 \u003d 655.1 + 631.158 + 296 - 79.492 \u003d 1502.766 x 1.375 \u003d 2066.3 kcal / day - the norm.

As you can see from the examples, the result is slightly different. You can choose the most convenient way of counting for yourself, but make a bias towards reducing the daily calorie intake.

Ready meals calorie counter

A calorie counter is an automatic or periodic system for calculating the energy value of individual foods or their combination. Used to properly distribute nutrients within the required daily allowance or monitor the balance of intake and consumption.

You can keep a calorie counter yourself, use online services, a program or a mobile application. Mobile applications are very convenient for keeping a food diary. Also as an option - keeping records in an Excel spreadsheet. Measure your weight and body measurements weekly, record and analyze the result.

If you like the innovation of progress, it is more rational to purchase a calorie counter on your hand in the form of a bracelet or buy a skipping rope with electronic functionality. Sports bracelets are equipped with a full-fledged interface that allows you to control and analyze your active lifestyle. To control and read data, the bracelet is connected to a smartphone.

Consider in detail the functions and benefits of such bracelets:

1. Pedometer. The device not only counts the steps, but also determines the minimum required for you.
2. Activity analysis. By opening the application, you will find out the exact number of steps taken for the current period. When attending workouts, do not forget to include them in your schedule - this will allow you to monitor calories burned and weight loss.
3. Calorie counter. This is perhaps the highlight of the interface. You can select products from a list or scan barcodes and enter a portion of what you eat. The program will determine how many more calories you can consume.
4. lift function. It won't let you stay too long. It is enough to program the device and set the time interval (for example: 10.00 - 20.00, interval - 1 hour), how the bracelet will vibrate, reminding you that it is time to get up and move.
5. Sleep analyzer. It will allow you to determine its quality, see a graph with all phases and periods of awakening.
6. Adviser. Be prepared for the fact that the program will give advice several times a day. It is worth noting that they are not at all useless and are based on an analysis of the vital activity and physical form of your body. For example, if the quality of sleep does not reach the norm of 25%, you will receive a notification-recommendation that you need to alternately breathe through different nostrils before going to bed, as yogis do.

It should be noted right away that using the functionality of the bracelet is possible only if the smartphone has a special application that can be downloaded for free.

Food colorizer for Android

The calorizer is a calculator-analyzer of the energy value of products. Provides a report on the calorie content, amount of fat, protein and carbohydrates in a product or a finished meal.

If you have Android, install the free app from Google Play. The software add-on contains a table of products with a calculation of the energy value per 100 g. This application will help you think over the diet for each day. It works offline, that is, it does not require an Internet connection. It is enough to download the application and upload the product database.

Benefits of the Colorizer app from Google Play:

• Each viewed thematic material is saved in the history.
• Important information can be bookmarked by clicking on the star icon.
• "Favorites" and "History" can be edited, moved, deleted.
• Using the design settings, change the themes and graphic presentation of the interface, font and color.
• The "Article of the Day" widget randomly displays material from a previously loaded database on the screen.

Weight Loss Calorie Calculators

A calorie calculator for a computer or phone helps control metabolism and gradually reduce weight. The main function of such a program is the calculation of proteins, fats, carbohydrates and the analysis of the total energy value. Smartphone applications are equipped with wider functionality: barcode scanning of products, weight control chart, meal card, body mass index analysis function, etc.

Android Calorie Calculators

We present to your attention a brief overview of the best Android apps.

MyFitnessPal:

1. The most advanced food database for 3 million items;
2. User-friendly interface with a program for remembering your favorite dishes and food cycles;
3. Synchronous work with the site allows you to keep a diary both from your phone and from a computer;
4. About 400 exercises, strength and cardio training statistics, the ability to create custom fitness links;
5. Ability to connect friends;
6. Performance reporting, goal setting, English and metric chart support.

FatSecret:

1. Barcode scanner and manual input;
2. food diary;
3. Exercise diary;
4. Journal of Progress;
5. Diet calendar.

Lose weight without dieting:

• Graphs of consumption of carbohydrates, fats, proteins and comparison with the norm;
• Accounting for water consumption;
• Nutrition and training plan;
• Protection against accidental deletion by storing data on the server;
• Body volume control (chest, waist, hips, arms, legs);
• The ability to choose a weight loss program and adjust the schedule.

iphone calorie calculator

Below is an overview of the best calculators for iPhone.

All-in Fitness:

• Base of audio-video materials in HD-quality on exercises for men and women;
• 100 ready-made complexes from fitness experts;
• Product database for 300,000 positions;
• Schedule for taking vitamins and minerals;
• BMI calculator.

Dialife:

• Recommendations from Mifflin-Jeor;
• Autonomous operation of the interface without connecting to the Internet;
• Goal setting (weight, volumes);
• Expanded database of glycemic indexes of products;
• Quick product search by first letters and in real time.

How to calculate the daily calorie intake - look at the video:

The highest energy value is found in fatty foods. In french fries and chips, it rolls over - this food is detrimental to health. Figs and butter are also high in calories, however, these products are very useful in reasonable proportions. Try to eat 4-5 times a day, including foods of different categories in the diet: grains, fruits and vegetables, dairy products, meat and poultry, seafood and fish. Breakfast should be energetically valuable - it sets the beginning of the day, lunch should be complete, including the first and second courses, and dinner should be light.

1. First, the value is calculated basal metabolic rate (BMO) according to one of the selected formulas. Designations in formulas:

• m - weight (kg);
• h - height (cm);
• a - age (years).

Muffin-Jeor Formula

For women:

SBI \u003d 10 * m + 6.25 * h - 5 * a - 161

For men:

SBI \u003d 10 * m + 6.25 * h - 5 * a + 5

Harris-Benedict Formula

For women:

BOO = 655.1 + 9.563*m + 1.85*h - 4.676*a

For men:

BOO = 66.5 + 13.75*m + 5.003*h - 6.775*a

k = 1.375 - 1-3 times a week

k = 1.4625 - 4-5 times a week

k = 1.550 - Intensively 4-5 times a week

k = 1.6375 – Every day

k = 1.725 – Every day intensively

k = 1.9 - Hard physical work

The daily calorie intake for maintaining weight is calculated by the formula:

Calorie norm \u003d k * BOO

At the same time, the daily calorie intake for weight loss is 80% of the calorie intake for maintaining weight.

Body mass index (BMI)

The body mass index is calculated using the Quetelet formula (here height is taken in meters):

The resulting value is compared with tabular data:

Ideal weight

Ideal weight (IM) is calculated by several methods (Brock's formula, Humvee's formula, Devin's formula) and then the average value is taken.

Brock's formula

For women:

IM = (h - 110)*1.15

For men:

IM = (h - 100)*1.15

Humvee formula

For women:

IM = 45.5 + 2.2*(0.393701*h - 60)

For men:

IM = 48 + 2.7*(0.393701*h - 60)

Devin Formula

For women:

IM = 45.5 + 2.3*(0.393701*h - 60)

For men:

IM = 50 + 2.3*(0.393701*h - 60)

Calculation example

Let's take as an example 28-year-old girl Anastasia, who weighs 75 kg and is 173 cm tall. Anastasia visits the gym 2 times a week. Body mass index in this case.