How many calories per day to not get fat. How many calories do you need per day to lose or maintain weight

To lose weight and maintain normal weight, you need to calculate the daily calorie intake that a person can receive with food every day.
Using our calculator, you can easily calculate how many calories you need per day for your height, weight and level. physical activity. The calculator will allow you to calculate the daily calorie intake for women and men using two formulas:

• The Harris-Benedict formula, which was introduced 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 with 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 get, that is, so that the number of calories that enter the body with food is less than the calculated daily rate calories.

But in order for the body not to turn on the danger signal, you can not cut calories too much. To calculate your 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

Daily calorie intake differs 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 person's age;
• his way of life;
• degree of daily activity.

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

Daily calorie intake for men

It is believed that the daily calorie intake in men is slightly higher than in 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 nutrition 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 in the same way as in the table for men.

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

Muffin-Jeor Formula

To find out what is the norm of calories per day, many use the Muffin-Jeor formula, derived in 2005. The Mifflin-San Geor scheme, as it is also called, is the basis of modern calorie calculators. It is believed that it allows you to get 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 the rate of required calories per day, you can find the approximate number of calories that ensures the maintenance of the initial body weight. To do this, the figure obtained by the formula must be multiplied by CFA (physical activity coefficient). You can find this number in the table below.

It should be borne in mind that the result of the calculation using such a calculator correctly “works” only for people over 18 years old.

Harris-Benedict Formula

The Harris-Benedict formula allows you to accurately calculate the number of calories a person needs per day.

The calculation is extremely simple: basal metabolism (BMR) x active metabolism (AMR).

If the AMR value can be taken from the table above (the AMR unit should be calculated in the same way as the CFA), then the basal metabolic rate will have to be calculated for each person individually.

BMR formula for men: 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years).

BMR formula for women: 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years).

So, what does the rate of calories per day according to Harris-Benedict give? Getting the exact number of kcal 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 products with a lower calorie content than the result. To maintain weight, you need to adhere to the received limit.

Ketch-McArdle Formula

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

Data is obtained according to a single scheme for men and women.

The result is compiled as follows: 370 + (21.6 x body weight in kg)

WHO Formula

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

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

For men aged 18 to 30: (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 aged 18 to 30: (0.062 × mass 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 will help you achieve ideal proportions and the desired figure.

How many calories per day do you spend?

Each person is individual, and each formula may have an error. You need to choose the formula that will work for you.

Start with the average, or a formula that approximates the average. If the results are not as effective as expected, try the following value: for weight loss - a lower value, for weight gain - a higher value.

Harris-Benedict equation

Basal metabolic rate according to the Harris-Benedict formula is determined taking into account gender, age and body size. The equation was first published in 1918. The formula is suitable for men and women over 18 years of age.

This formula has a rather large error - according to the Academy of Nutrition and Dietetics, 90% coincidence of results with real data was recorded only in 60% of cases. That is, in 40% of situations, the equation can show incorrect data, and, mainly, upwards. That is, as a result of the calculation, it may turn out that the need for calories is overestimated and a person begins to consume more calories than he actually needs.

The New Harris-Benedict Equation

Due to shortcomings in the basic Harris-Benedict formula, an updated equation was published in 1984. Rosa and Shizgal conducted a study on larger group, and the data are taken from the research materials of Harris and Benedict in 1928-1935.

This formula already takes into account the features that in the old formula led to excess calories and therefore this formula was more often used to determine the basic metabolic rate until 1990.

Mifflin Formula - San Jeora

Over time, the way of life of people also changes, new products appear, the schedule of food, physical activity changes. A new formula has been developed, it does not take into account muscle mass organism, and is also calculated on the basis of height, weight and age. This equation is used clinically to determine calories based on basal metabolic rate.

According to research by the American Dietetic Association, the Mifflin-St. Jeor formula turned out to be the most accurate. considered in other sources. that this formula is more accurate than the Harris-Benedict formula by 5%, but can still give a spread of + -10%. But this equation has only been tested on patients in the Caucasian group and therefore may not be accurate for other groups.

Ketch-McArdle Formula

The formula was not derived on the basis of weight, but on the basis of lean muscle mass. In this way, given formula ignores fat maintenance energy and its accuracy is lower for overweight people than for athletic people.

If you are in good physical form, the result of this equation will be accurate enough for you. If you have just stepped on the path of improving your figure, use the Mifflin-St. Jeor formula.

WHO Formula

The World Health Organization formula is based on the Schofield formula (sex, age, weight) adjusted for height and is currently in use. Previously used in US Dietary Guidelines. Based on basal metabolic rate, thermic effect of food, physical activity and thermoregulation.

Based on body area

The formula is suitable for people over 20 years of age. Energy expenditure (or metabolic rate) at rest is proportional to body surface area, usually expressed in kcal per square meter body surface area per hour (kcal/m2/m). Body surface area can be calculated from your height and body weight

Calorie calculation

Why is it necessary to calculate the number of calories per day?

The answer is simple - to keep, gain or lose weight, you need to know how many calories your body consumes. If you want to lose weight, you need to spend more calories than you consume. You only get calories if you eat or drink something. And you have to spend calories constantly - for the work of the body itself, for physical and mental stress.

Average number of calories per day

Generally, women need 1500-2000 calories to maintain their weight. For men, this value is greater - 2000-2500 calories.

How many calories are required to lose weight or gain mass

By using online calculator you can calculate the calorie requirement you need for existence, and calculate the number of calories for losing weight, gaining or maintaining weight. Calories are calculated by weight, height, age and activity. Based on the data and your desired weight, the calculator will calculate the number of calories you need to consume per day to lose, gain or maintain weight. As a rule, calculations are made by several methods that will show an approximate range. This is done to minimize the error of each individual calculation method.

Minimum calories per day for weight loss

The calculation of the number of calories is shown in the "Weight Loss" column. "Extreme Weight Loss" will show you the minimum possible calorie values ​​for reference, but it is not recommended to use them. If you reduce the amount of calorie intake below the minimum, then the body will begin to burn not only fat, but also muscle to get energy. The metabolic rate will drop and even a slight excess of calories will be stored by the body. In addition, muscles consume several times more energy than fat cells. Therefore, burning muscles does not lead to positive results.

Zigzag calories

The results of the calculation include a table for calculating calories by day, the so-called "zigzag". It is believed that the best results are obtained if the daily calorie content is slightly varied, observing the average value.

How to count kilocalories

A kilocalorie is a thousand calories. One calorie is how much energy it takes to heat 1 ml of water by 1 degree. But there is also a food or dietary calorie equal to a kilocalorie. On product packages, the calorie content of products can be indicated both "kkak" and "cal", and this will denote kilocalories.

Calorie Calculation Example

Anna, office worker, two children. Does household chores when not at work. He goes in for sports three times a week. Height 163 cm, weight 65 kg, age 35 years. Wants to reduce weight to 57 kg. According to the Mifflin-San Zheor formula, the daily calorie intake will be 1833 kcal, with an average of 1918. To lose weight, Anna needs to reduce her daily calorie intake by about 500 calories per day, that is, consume 1400 kcal.

Should You Eat the Same Number of Calories?

You can stick to the same number of calories per day, or you can move 200-500 calories to the previous or next day from the day of training. Also, if the weight has suddenly stopped (weight plateau), then eating calories according to the Zigzag scheme will help move it off the ground.

Can you lose weight on a diet alone?

You can lose weight, but by reducing the daily calorie intake, a person loses not only fat, but also muscles. Try to drive more active image life, do exercises, add small physical activity

Weight loss rate

Weight gain rate

Ideal for increasing muscle mass is 1 kg per month for men and 0.5 kg per month for women. A large increase will lead to an increase not only in muscle, but also in fat.

Should you drink water?

Drinking pure water is essential for weight loss.

Warning

All calculations are based on mathematical and statistical formulas. But only a doctor can give an accurate assessment and recommendations. Please consult your doctor before starting a diet or changing your exercise level.

Women need to consume fewer calories per day than men. This is due to the peculiarity of metabolism. Consumption is higher for people who exercise various types sport or lead an active lifestyle. Pregnant women also need more calories, just like children. And older ladies, especially with a low level of physical activity, will have to constantly limit themselves due to low energy needs organism.

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Daily rate

The daily norm for men and women is fundamentally different. The role is played not only by age, but also by lifestyle, metabolism, and the goal that needs to be achieved. If you want to lose weight, the amount of food you eat should be reduced. If you need to gain weight, calories should exceed the daily allowance.

The course of metabolic processes in women and men is different. Therefore, the average consumption rate (in kcal) for a woman is 2000, and for a man - 2500. But with the help of formulas, tables and examples, you can calculate more accurately. The result must be correlated with respect to lifestyle.

First you need to understand what a calorie is. A person consumes 2000 kcal per day, but for convenience they are simply called calories (although thousands are meant everywhere). This is a unit of energy that a person spends on life processes.

When there is too much of it, the excess is deposited as fat. It happens that it is not enough for life support, then the energy is taken from the reserves. This results in weight loss. Any load, physical or mental, requires additional energy, so the calculation of the norm depends not only on the gender for which it is done, but also on the lifestyle. The following factors may influence:

• the activity that the person is engaged in;
• physical activities that are included in his life;
• age.

Young people require a lot of energy per day. This is due to the fact that a lot is spent on the development of organs and systems. At a more mature age, these needs are not present. For people who work in an office, calories are needed significantly less than for those who work in a factory. If a person regularly engages in intensive training, then the expense in this case is higher. Studies show that they need to consume twice the amount of the norm for his age. Main theses:

• the older a person becomes, the lower the norm;
• daily requirement in women is lower than in men;
• pregnant women and lactating women must provide energy for the child as well, so they eat more;
• people who do intense workouts should eat twice as much.



How to eat

Basically, everything is simple with quantity, more difficult with quality. Food should always be balanced. Approximately so: 30% should be fats, 50% - carbohydrates, 20% - proteins.

A slight deviation from these proportions does not fundamentally affect. However, a severe disorder, for example, fatty foods consumed in large quantities, with a small amount of proteins and carbohydrates, turns into body fat.

In most cases, the menu should contain a lot of fruits and vegetables. Then excess weight will not. If only carbohydrates are consumed, there is enough energy for life and few proteins. This can lead to pain.

Each element - proteins, carbohydrates, vitamins and minerals - is necessary to maintain health. If something begins to act excessively, then the second, of course, is not enough. In order to guarantee comfortable weight loss, it is necessary to remove confectionery, animal fats and sugar from the daily diet. This will ensure a sufficient level of health. To start fast weight loss, you need to limit the amount of calories consumed.



Norm calculation

The body spends one calorie to provide a kilogram of weight per hour. Let's say the weight is 60 kg, then multiplying by 24 you get a daily allowance of 1440 calories. This amount is enough to keep the body in working condition, but also:

• it takes about 200 more calories to digest food;
• active sports life consumes a lot;
• additional energy is also needed for mental work.

From the table you can see approximate examples of the daily allowance for women and men. But it can be set more precisely than shown above, as the data may differ.. For example, a person short stature requires fewer calories, and high - on average more.



Daily allowance for a woman

A woman needs less energy than a man. It depends on factors such as height, age, working conditions and even climate. A woman quickly gains weight, this is due to the physiological processes of the body, which is trying to put aside reserves in case of pregnancy. Therefore, the accumulation of fat mass occurs instantly. This is not the case for everyone, however, most have to limit the use of sweets and starchy foods.

How to calculate

It all depends on the purpose for which the calculation is made. If you need to maintain the body in its current state without losing weight, then you can choose one of the options below:

• With little or no activity:
  • girls aged 18-25 need about 2000 kcal;
  • aged 26 to 50 - about 1800;
  • from 50 - the norm is 1600.
• With moderate activity, you can use:
  • 18-25 years old - 2200;
  • 26-50 - 2000:
  • women over 50 - 1800.
• For high activity, the norm will be:
  • for young girls - 2400;
  • for the rest - 2200;
  • after 60, 2000 is enough.

When losing weight

In order to organize a comfortable weight loss, it is necessary to subtract 500 kilocalories from the daily norm. This will help to lose 0.5 kg of weight every week, eliminating the entanglement of the skin from its sudden loss. If you increase this number to 1000, a woman will lose 1 kg per week. It is necessary that the daily rate is not lower than 1200, because in this case the body will experience stress and go into an economical mode. The weight loss will stop there.

There are several formulas for calculating. The most popular of these is the Mifflin-San Jeor formula. He introduced it a few years ago. Today it is the most accurate calculation by which you can find out the daily rate:

10 x weight (in kg) + 6.251 x height (cm) - 5 x age - 161

The result obtained is multiplied by the following activity factor

Harris Benedict Formula

This formula was developed back in 1919, so for modern women it is a little inaccurate. But let's take it as an example:

655.2 + 9.562 x weight (in kg) + 1.85 x height (cm) - 4.675 x age.

The resulting number is multiplied by the coefficient from the list above.

The norm for a man

The daily calorie intake for men is different from that for women. Their body requires more protein to build muscle mass if a man leads an active life. Fat is deposited on the abdomen, not on the hips. Therefore, if you need to lose weight, then it is easier and faster to do it. Enough to increase physical activity, eat less flour products and sugar and in a week there will be a result.

They are more difficult to tolerate a variety of diets. When for women the rate of weight loss, which should not be exceeded, is 2 kg per month or half a kilogram per week, a man can easily lose weight twice as fast. It is more difficult for them to recover, since it is necessary to significantly increase the dose.

In order for the body to work without interruption (to maintain weight), it is necessary:

Formulas

The calculation is somewhat different from that for women and is as follows:

10 x weight (in kg) + 6.251 x height (cm) - 5 x number of years + 5

The resulting value must be multiplied by the activity coefficient, which is the same as for women. The Harris-Benedict formula is calculated as follows:

66.51 + 13.752 x weight (kg) + 5.0031 x height (smr) - 6.7751 x number of years

The result obtained is multiplied by the activity coefficient.

Norms for weight loss

Considering that the appropriate option from the list above has already been selected, it is necessary to subtract 20% for comfortable weight loss. For example: when determining the daily allowance of 2000 calories, in order to lose weight, you need to get up to 1600.

For fast weight loss it is necessary to remove 40% of the norm. In this case, you need to eat no more than 1200. The minimum amount, like for women, should not be less than 1200.

If we take the average rate for men and women, then it will look like this:

Labor intensity	Age
		Men				Women
Work is related to mental work
Work related to the service sector
Labor associated with significant physical effort
elderly people

Norm for children

Focused on the age of the norm per day are as follows:

The norm of a teenager is equated to adult women and men. It is worth paying attention to the child. Some children are very mobile, energetic. They need to eat more, they will burn more. Others behave more calmly, so their daily allowance may be lower. Mom and dad must determine how many calories a child needs to consume per day.

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My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to lose weight completely? How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure.

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And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...

Not all body shaping methods are suitable for everyone who wants to lose weight, because it can be difficult to give up your favorite foods and start regular physical training.

A suitable way to reduce excess weight is the method of calculating the calorie content of foods consumed. To do this, you need to figure out how many calories you need to eat per day and how to calculate them correctly in order to lose weight. Below are the main advantages and disadvantages of a diet based on weighing food and counting calories.

For those who are focused on results, it is important to know that calories are understood as the energy nature of the product. Energy is accumulated in proteins, fats and carbohydrates, on this basis, calories and kilocalories are subdivided.

Those who want to get their body in shape regularly resort to the method of calculating the calorie content contained in foods. It helps to remove overweight centimeters in body volume. With this method, you can not only reduce the weight category, but also gain the missing kilograms in muscle mass. Usually this method is practiced by professional athletes.

If you consume more calories than they manage to be used up, then the body begins to think about the "reserve". There is a deposition in adipose tissue, which is then difficult to "melt".

Therefore, in order to adjust the figure or maintain a constant weight, it is recommended to observe the daily proportions of calories consumed with food. The main enemy for losing weight people is glucose, which is present daily in human food. It is impossible to completely remove its use, so it is worth adjusting calories.

Good and bad calories

It is known that in order to get as much energy as possible, a person needs to resort to eating carbohydrate foods.

Carbohydrates are usually divided into:

• fast digestible;
• slowly digestible.

Fast carbohydrates include fruits, chocolates, nuts, various sweets. When they are split, the body receives a lot of energy resources at one time, but they are enough for a maximum of 2 hours. Such carbohydrates are useful for people involved in sports, mental work, or in moments of breakdown.

How many calories you need to eat per day to lose weight - everyone who monitors their health and weight needs to know. If there is no physical activity in the regimen, for which the received energy will be expended, then fast carbohydrates turn into potentially dangerous ones.

With a passive lifestyle, the body will not spend them, but simply put them in reserve in the form of body fat. Fast carbohydrates are not meant to be full for a long time. After eating them, a person will want to eat after 1.5 hours.

Slow carbohydrates include potatoes, legumes, vegetables, cereals and various cereals. Due to them, you can get long-term saturation with minimal losses.

Such kilocalories should be consumed by everyone without exception, because the body needs it. Breaking down slow carbohydrates, the body spends much more energy, not allowing the formation of fat in unnecessary places.

Calories found in fats are not good for the body. It is difficult for him to digest fats and often there is an increase in adipose tissue. Fats are not only harmful, but also beneficial. Useful include vegetable fats and fish oil.

Benefits of eating with calorie counting

How many calories should be consumed per day by people on a diet in order to lose weight without causing harm to health, is discussed in detail below. Calculating the energy content of foods is an easy and effective method that helps bring the body into the desired shape.

Advantages:

• excludes starvation, which is often practiced by losing weight people;
• there are no restrictions on the types of products used, you can make a different menu;
• quick adaptation of the body to a new diet without disruption and constant feelings of hunger;
• improvement of metabolic processes throughout the body;
• the ability to adjust the calorie value of products to reduce or gain a weight category;
• gradual transition to a healthy diet.

Disadvantages of the method

Reducing the weight category by calculating calories, in addition to the benefits, has negative sides:

For the female body

How many calories a woman should consume per day is an important issue in order to lose weight. Scientists in the course of their research came to the conclusion that for 1 hour the body spends 1 calorie to maintain its functions. In order for full-fledged chemical processes to occur, you need to consume 24 calories per day, provided that the body is not subjected to physical activity.

1. If a girl does not move much, the calorie content per day should be at least 1800 kcal.
2. For a moderately active woman, it is suggested to consume 2000 kcal.
3. For actively entertaining, you need 2200 kcal.

During pregnancy

How many calories should be consumed per day in order to lose weight for a woman carrying a child is usually of interest to those who have gained excessive weight. Maintaining the shape is the main component for the successful course of pregnancy and childbirth.

Overweight, first of all, affects the well-being of a pregnant woman. Shortness of breath and swelling appear, making it difficult for a woman to act. To normalize the weight category, you can count calories and find out for yourself how many of them are optimal.

According to dietary standards, pregnant women in the first trimester are recommended to consume 2200 kcal. Women who have crossed the border of the second trimester are supposed to consume 2500 kcal.

If the indicator exceeds the norm, the body will begin to form a fatty layer. The most important rule is to eat food containing many vitamin and mineral components.

For a nursing woman

calculation energy value food for nursing mothers will help the body to return to its usual form soon and without harm. It is necessary to calculate the optimal indicator individually. The following combination is recommended:

24 is indicated for low activity, 30 for extraordinary mobility, and 44 for exercise. The result is a numerical value indicating the recommended calorie intake.

Daily value for men

The diet, which is based on the calculation of calories, is suitable for both male and female bodies, but has distinctive features by their number. For the stronger sex involved in active sports, it is necessary to consume as much protein food as possible, since proteins affect the recruitment of muscle mass.

Men who want to lose weight do not particularly need to take additional measures to burn fat, because it is based only in the abdomen. As statistics show, in men faster than in women, adipose tissue is converted into muscle.

For men at a young age, on the advice of nutritionists, it is better to get 2600 kcal from food. From 35 to 50 years old, you need to stop consuming 2200 kcal. In old age, it is better to limit yourself to 2000 kcal.

An accurate calculation can be made by taking the weight value and multiplying it by 20. Based on the result, it will be known how many calories a particular type of man needs.

Daily allowance for a teenager

Men from birth require a large number of calories. This is especially true for guys in their teens, they need to consume as many calories as possible.

An increase in the calorie content of foods consumed by a teenager should be carried out every 6 months. This is necessary so that the growing child receives as many nutrients as possible.

The teenage age period lasts up to 14 years and is considered the most active. Nutritionists recommend consuming at least 2800 kcal per day. A teenager, who often leads a calm lifestyle, needs to consume 2500 kcal, no more. If the child is engaged in professional sports training, it is necessary that 3000 kcal be present in the diet.

Calorie formula for weight loss

Each of the presented combinations has special counting techniques. An accurate result can be obtained by taking all the necessary numerical data. All combinations are divided into 2 varieties, which are focused on the male and female population. The result obtained from the calculations must be multiplied by the numerical value of the activity.

Numerical designation of activity:

• "2" - minor physical activity, for example, a calm type of work;
• "375" - visits to the training hall, which occur 3/7 days;
• "4625" - regular training sessions 5/7 days;
• "550" - increased pace of training sessions 5/7 days;
• "6375" - attending training sessions every day;
• "725" - attending training sessions at an intensive pace;
• "9" - hard work, intense training sessions in the gym.

Complex Meal Calorie Calculator

How many calories you need to eat per day to lose weight - control over the calories consumed is expressed in the constant calculation of the weight of the products. This approach is the basis of a large number of diets.

For example, you can easily calculate the calorie content of morning porridge by weighing a portion on a food scale and subtracting the weight of the bowl. But it is more difficult to count calories from a ready-made complexly cooked dish, such as stew, soup, pilaf. Currently created recipes with detailed description and calculation of the calorie content of each ingredient. But it happens that you want to cook a completely different dish.

To count calories in complex cooked dishes, there are several important rules to be observed:

1. You do not need to take into account the calorie content of water, tea, coffee and natural spices, as they do not contain them.
2. 20% of its kcal is added to a cooked dish using oil. First of all, this is due to frying, because most of it remains in the pan. 100% oily calories are added to the gravy. Vegetables or mushrooms fried in oily composition also provide for the addition of their full calorie content. This is due to the fact that vegetables tend to absorb the full amount of added oil.
3. If you cook meat or fish, then in the thermal process they can lose 20% of their calories. The rest goes into the broth. This must be taken into account if the meat broth will be used separately.
4. In boiled vegetables, 20% of their calories are taken away, since the rest goes into the water. Such a calculation is necessary for the preparation vegetable salads.
5. If you plan to cook the dish in the oven, then you need to take into account that during the cooking process, the products in full retain their original calorie content.
6. When preparing cereals and pasta, it must be taken into account that the information on the pack refers to the dry type of the product. During the cooking process, the product acquires big sizes, which means that kcal after cooking will be less. From the list of cereals should be excluded semolina, since it increases up to 10 times.
7. Meat and fish cooked on an open fire has a 20% higher calorie content.
8. If a complex dish is being prepared, then initially it is necessary to calculate the calorie content of the products. Then weigh the bowl of water in which the dish will be prepared. If the broth is cooked on meat, then its kcal should also be taken into account. The weight value of food and water is added up, and calories are summed up in the same way.

Soup counting example: weight (5050) g, the sum of kcal ingredients (2045), we calculate the calorie content per 100g. (100) x (2045/50500) = 40.5 kcal per 100 g of cooked dish.

How to distribute calories throughout the day

According to the advice of nutritionists, the optimal formula for calorie distribution is the following proportion:

It is stipulated that a quarter of the calories consumed should come from breakfast. Two-fourths of the food is consumed during the lunch hours of the day. The rest of the calories come from dinner. Some adjustment should be made to this proportionality.

The largest part of the calories consumed should be consumed in the morning. This is due to the fact that it is at this time that the maximum activity of the body occurs. In the evening, you should reduce the calories consumed, as the body is preparing for a night's rest and it does not need to be fueled with energy.

Carbohydrate and fat-containing foods are best introduced into the diet before lunch time. Protein food splits for at least 2 hours, eaten fats are digested within a 5-hour time interval.

As for carbohydrates, the situation is slightly different. If carbohydrates were consumed in a complex form, then the digestion time increases significantly. Fast carbohydrates have instant digestion.

There are foods that have a long digestion time. These include legumes, mushrooms, meat. By eating such products, you can get heaviness in the stomach and long satiety.

At night, all food is digested longer than in the daytime, so if you feel hungry before going to bed, you need to have a snack with fast carbohydrates (kefir, baked fruits and vegetables).

An important factor that supports the distribution of calories is exercise. If during the day it is planned to actively engage in sports activities, then the menu should be planned with a slight excess of the calorie content of the products.

If a person who is losing weight does not engage in regular exercise, then it is necessary to adjust the diet in such a way as to exclude high-calorie foods.

To reduce the weight indicator, the cost of the energy resource must exceed the calories consumed during the day.

Calorie consumption tables

How many calories you need to eat per day to lose weight if you can’t attend sports in the gym is a common question for busy people.

It is important to understand that energy consumption occurs daily during the usual activities. The ideal option for body shaping would be to increase daily exercise in order to increase calorie expenditure.

All data given is approximate, because the weight category mainly affects the burning of calories. The higher the weight, the more calories are spent.

How many calories to burn to lose 5 kg

To lose weight by 1 kg, you need to spend at least 7000 kcal. If you plan to lose weight by 5 kg in two months, then you need to burn at least 900 kcal per day.

Proper nutrition will help to adjust the weight in conjunction with intense training. It is impossible to completely refuse meals, otherwise, when you enter a normal diet, the body will get stressed and begin to store the calories received in adipose tissue.

How many calories to burn to lose 10 kg

Losing weight sharply is not recommended by nutritionists, so in order to burn 10 kg, you need to spend at least 2-2.5 months. 7000 calories equals 1 kg. For a quick result, you need to spend 1500 kcal per day with enhanced training. It is important not to deviate from the goal and not to break, otherwise you can get a big increase in weight.

Daily diet options: menu for 1800 kcal

A calorie-based diet allows you to eat a variety of foods. Thanks to imagination, you can cook a lot of delicious and favorite dishes. You can change the menu according to taste preferences, but it is important to observe the daily calorie content.

Daily diet options: menu for 1200 kcal

When following a diet based on calorie counting, you should not reduce their value to the minimum mark, otherwise the body will perceive the changes taking place as stress, and even a small amount of calories consumed will be processed into adipose tissue.

Daily diet options: menu for 800 kcal

The products included in the menu can be packaged as you wish to lose weight. The main rule is not to reduce or exceed the recommended value of 800 kcal. But on the advice of nutritionists, you need to distribute calories correctly.

To follow such a diet, which is based on the calculation of the number of calories needed to consume per day in order to lose weight, is useful for every person, no matter how old he is.

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Video on the topic: How many calories to eat per day to lose weight

How many calories do you need per day to lose weight:

How many calories do you need per day to lose weight or gain muscle mass:

We recommend that you not only strictly monitor your diet and exercise regimen, but also calculate in order to maintain weight, since this figure will be your starting point for losing weight. This can be done in several ways - using mathematical calculations and empirically using a food diary.

The math is simple, but not accurate, because energy requirements depend not only on weight, age and height, but also on the level of daily activity, type of training, the presence of stressors, etc. The results of the formula can only be used as a starting point for subsequent dietary adjustments (calorificator). The disadvantage of calculating maintenance calories empirically is that this method will take you time, although it is considered more accurate.

To do this, you need to know your height (in centimeters), age (number of full years), level of your physical activity.

So, we consider how many calories you need to consume in order not to gain weight and maintain weight.

• 1 action: Height (cm) x 1.8 = A
• 2 action: Weight (kg) x 9.6 = B
• 3 action: Age (number of completed years) x 4.7 = C
• 4 action: 655 + A + B - C \u003d IUM

IMR is your individual metabolic rate.

• 5 action: IUM x your activity coefficient = KIUM

Activity coefficients:

• Low (sedentary lifestyle) - 1,20
• Small (1-3 times a week light workouts) - 1,38
• Medium (1-5 times a week moderate training) - 1,55
• High (5-7 times a week intensive training) - 1,73

KIUM is the calorie content of your daily diet, in which the weight remains unchanged.

EXAMPLE: Your height is 172 cm, weight 84 kg, age 34, sedentary lifestyle.

655 + (172 x 1.8) + (84 x 9.6) - (34 x 4.7) x 1.20 = 655 + 309.6 + 806.4 - 159.8 = 1611.2 x 1, 20 = 1933

Thus, the calorie content of your diet should be 1933 kcal. Because the formula doesn't account for many variables, use the resulting value as a starting point.

If you want to lose weight, then go in for fitness and reduce the calorie content of food by 200-400 kcal or 15-20%. If the weight doesn't come off, reduce calories another 10% and increase activity.

Empirical Calculation of Maintenance Calories

A more accurate, but also more time-consuming way to find out your maintenance calories is without changing anything in your diet at all. That is, before reducing portions, you analyze your current nutrition for seven days - eat as usual, but carefully weigh everything and enter data into. The more honest you are with yourself, the more accurate the result. Do not skip days as you will have to count again.

At the end of the week, you add up the calorie content of all days and divide by seven to find out the average value per week - how many calories you need to maintain weight (calorizator). AT Personal account there is a "My Reports" tab, where the average is displayed. You can do without mathematics at all - the system has calculated everything for you.