If you have long dreamed of losing weight or just burning unnecessary fat, there is a very important rule - to monitor the consumption of proteins, fats, carbohydrates per day. It is very important for each person to know the minimum amount.
This article is intended for persons over 18 years of age.
Are you over 18 already?
Daily calorie intake for teenagers
Naturally, every parent wants their child to be healthy and happy. That is why it is important to take into account all the nuances of how to properly compose a diet for children. When recruiting, both a girl and a guy need to clearly know how many calories you need to consume in one day. After all, there are a variety of cases: some teenagers, especially at the age of 13, may even refuse to eat. At this age, they worry too much, constantly thinking about being overweight. Moreover, everyone around is only talking about various kinds of weight loss programs, and the social influence is becoming greater.
But we will tell you how to avoid any obstacles from the outside and keep an excellent figure not only for mom and dad, but also for the child, no matter how old he is.
If you ask experienced nutritionists, they will all unanimously give the following tips:
- you need to eat at least five times a day, but it should not be huge portions of half a kilo, but on the contrary, very small, parents should follow this, because most often teenagers 13, 14, 15 years old do not follow this at all;
- often teenagers do not eat anything at all in the morning, and after school, returning home or before going to bed, they begin to overeat, this must be closely monitored;
- a very important point for a teenager is to completely abandon all harmful foods, chips, crackers, soda and other things;
- in addition to nutrition, physical activity is also needed, it is strictly forbidden to constantly sit down at the computer. We need to move more, walk, not sit still.
On average, the twenty-four-hour calorie intake for a 16-year-old teenager should be 2600, but this is provided that the child is constantly moving and leads a fairly active lifestyle. If the situation is exactly the opposite, you should not even consume 2000 kcal per day, because with a sedentary lifestyle there simply will not be time to drive them away. After all, you need to eat as many calories as you can burn, otherwise problems with being overweight and generally with well-being and health may arise.
daily calorie intake for women
Every woman is interested in how to calculate the calories they eat in order to keep their weight normal or even lose a little. Therefore, they begin to fanatically monitor what they eat daily. Many begin to simply refuse all flour, sweets and all the sweets that we are used to eating every day.
Also, ladies stop eating after six in the evening, but there are those who count calories. If we talk about women and their needs, you need to understand that the age at which the fair sex is located plays the most important role.
When a child grows, he needs a huge amount of energy, because he is in constant motion, running, jumping, playing with other children. An adult body feels much more need for calories. But you need to take into account the factor that many do not lead such an active lifestyle, but for the most part sit in front of monitors.
And if we talk about older ladies, then their daily calorie intake is much less than that needed by women and especially children. After all, every year a person stops growing, he does not need to develop. But here, too, there is a nuance: with a very active lifestyle, constant sports, the body receives other loads, and much more calories are needed to cope. The same thing with pregnant and lactating mothers: they need to eat a lot, unlike an ordinary woman, because they need to eat for two, themselves and the baby.
Remember that the diet must be balanced. This means that it contains both fats, and carbohydrates, and proteins. Otherwise, nothing good will come of it. After all, with the use of a huge amount of fats, carbohydrates, the fat layer will increase. And if you are overweight, then you do not need to consume more than 1500 kcal in twenty-four hours. And if you want not only to lose weight, but also to have a beautiful relief, you need to constantly train and play sports. And it is not necessary to visit the gym at the same time, you can do a little exercise at home every evening or in the morning, run.
Is everything good with weight and you want to be in shape? Then your norm is 2000 kcal, provided that you lead a passive lifestyle. If the opposite is true, then 2400. If you are not sure, it is better to go to the online calculator and make a calculation. Just enter your data, it will let you know how many calories should be consumed per day.
daily calorie intake for men
Every food you eat has its own energy value. And if the body consumes many more calories than necessary, they all turn into fat and remain on your body. Conversely, when there are few of them, one can observe a sharp deterioration in health. Since men often experience physical activity than women, they need much more kcal.
The consumption rate for the stronger sex 19-29 years old is 2400 calories, and already from 30 to 50 years old - 2200. Well, if a man leads a very active lifestyle, then you can safely add 400 kcal to all indicators. But you may have noticed that even after 50 years, a man should consume more than 2000 kcal. With an active image, the daily norm will be at least 3000 calories. For a man, there is also a calculator, with its help you can make a calculation at any time convenient for you.
Energy and strength every day give the body proteins, fats and carbohydrates. They are very important: if the body lacks, you will not be able to perform even basic daily activities. Every day, a person is simply obliged to provide his body with the necessary amount of calories so that it functions well. But if at the same time you do not want to gain excess weight, you need to start monitoring the ratio of proteins, fats and carbohydrates. Remember, the latter are the main resource from which we draw energy. Most of them are found in whole grains, vegetables, fruits.
What formula will help you find the norm?
Many people ask: how can and should all these calories be counted? It's very easy to keep count. Various formulas have been invented for this for a long time. There are a lot of ways to correctly calculate the daily calorie intake.
The first Muffin-Jeor formula. It was invented in 2005 and is used by many specialists. This is the basis for every calculator with which you can calculate online. With it, you can understand how many calories per day you have spent and how much you need to eat. But only people over the age of 18 can use it, otherwise the result may be incorrect.
- For woman: average calories = 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age - 161.
- For a man: average calories = 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age + 5.
You can also use the Harris-Benedict formula without any problems. With its help, you will understand how many calories to eat in one day. To do this, you will need to know only two quantities: basal and active metabolism. If you can calculate correctly, then you can adjust the diet correctly. To gain mass, you will need to consume a lot more. To maintain weight, everything will need to be left the same, but slightly adjusted to diversify the menu.
- Women: average calories = 655.1 + 9.6 * body weight (kg) + 1.85 * height (cm) - 4.68 * age (years).
- Men: average calories = 66.47 + 13.75 * body weight (kg) + 5.0 * height (cm) - 6.74 * age (years).
Now you can not worry about being overweight, because knowing how to calculate the daily calorie intake and how to calculate the required amount of energy consumed, you can maintain it at the same level or even lower it. After all, many do not always have time to go to the gym after a hard day's work, on the contrary, they want to return home as soon as possible and, after lying a little on the couch, fall asleep in front of the TV.
Keeping track of normal weight with the help of simple calorie counting is very simple and effective. You don't have to follow a strict diet. Sometimes you can let go and eat a little more, but you need to know when to stop and how to get back to normal. For this, there is an understanding of the daily calorie intake.
Very often there is information that the daily calorie intake for men and women who do not exercise is 2000 and 1800 kcal, respectively. I can authoritatively state that these statements have nothing to do with the truth and can only be beneficial to the McDonald's restaurant in order to explain to customers that 1300 calories in 1 burger is not so scary.
How to find out the daily need for KBJU?
It is impossible to accurately calculate the required number of calories using any formulas, because all people are very different. But for an approximate one, you only need to know weight, height, age and gender. These figures are used to calculate the basic calorie requirement, after which the protein, fat and carbohydrate requirements and the required calories can be calculated for those who wish to lose or gain weight. I won’t write any formulas about weight gain yet, this topic deserves a separate article, or even several. After all, everyone can gain a couple of fat folds, but gaining muscle mass and a small percentage of fat that is necessary for the body is already a delicate matter.
1. Calculation of basal metabolism
Calculate your metabolic rate according to the Mifflin-San Geor formula:
Female Basal Metabolism Rate = 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age - 161
Male Basal Metabolism Rate= 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age + 5
Here there is already that unaccounted for individual characteristics that I spoke about. Obviously, with the same height, weight and age, you can have completely different amounts of muscle mass. And the muscles are the "stove" in which calories burn. More muscles - more need
2. Calculation of the calorie content of the diet: activity coefficient
The activity coefficient was once calculated by someone on the basis of averaged data, we simply use - we multiply the basic metabolism by the coefficient
Low (sedentary lifestyle) - 1.20
Small (1-3 times a week light workouts) - 1.38
Average (1-5 times a week moderate training) - 1.55
High (5-7 times a week intensive training) - 1.73
Calculation example: the author of this blog, although he trains every day, but the rest of the time he works at the computer. Therefore, we take low activity, I consider the costs of training separately. 1360 * 1.2 \u003d 1630 kcal must be consumed so that the weight remains unchanged
3. Are we losing weight or gaining weight? Calculation of calorie needs for weight loss
In short, to gain muscle mass, you need an excess of calories and strength training, and to get rid of excess weight, a calorie deficit and preferably aerobic training (training at an increased heart rate) - running, swimming, aerobics, etc., but yoga and long walks are also suitable. walks.
In order not to harm yourself, you need to lose weight slowly, i.e. at a rate of 2-4 kg per month. With such weight loss, you will feel comfortable, the skin will not sag and your health will not be shaken.
To lose 2 kg per month, you need a deficit of 600 kcal per day. It is desirable to divide it equally between physical activity and diet. Those. 300 kcal per day we do exercises and another 300 less we eat. At least half of the deficit should be physical activity. More is possible, less is very undesirable.
Calculation example: 1630-300=1330 kcal. This daily calories for weight loss
4. Mandatory physical activity
There is no need to tell anyone about the benefits of physical exercise. We all know that regular activity is essential for health. But not everyone thinks why losing weight is bad only with the help of dietary restrictions? And here's what: when we starve, the body burns not only fat, but also muscles for energy. Moreover, muscles are almost more active than fat, because, as it turned out, it is easier for him to get energy from them. As a result, at the end of the diet, we have loss of muscle mass, which means that in addition to the fact that we have become a little weaker, our basic metabolism has decreased (remember, I said why the numbers are approximate), because. muscles began to burn fewer calories, and fat does not burn anything at all, it just hangs.
Example: For 300 kcal, you can run for 40 minutes, do yoga for 1-2 hours, walk for a couple of hours or swim for 40 minutes in the pool. More precisely, the calorie consumption for physical education can be found in special tables of physical activity.
I get more physical activity - an average of 500 kcal per day, so I only arrange a calorie deficit for myself by 150 kcal and at the same time I lose weight and feel good. Lost 3.5 kg in the past month.
5. What next?
At the end of each month, you need to recalculate the basic metabolism, because the weight has changed. As soon as the weight returns to normal, you need to continue to eat properly in accordance with the calculation and engage in physical education, as well as review the diet so that the daily calorie requirement is fully satisfied and there is no deficit.
Daily Calorie, Protein, Fat and Carb Calculator
A little about a balanced diet: I see different numbers in different sources - from those that are enough for a daily intake of 45 grams of protein to those where a diet is considered balanced, in which proteins are 30% of calories. Those. for me it would turn out that I should consume more than 100 grams of protein per day. I consider such a figure to be completely implausible, especially since most sources say that 1 g of protein per 1 kg of weight is more than enough.
So for the calculations, the ratio of consumption of proteins, fats and carbohydrates 15-20/20/60-65 will be used - i.e. from proteins we get 15-20% of calories, from fats - 20% from carbohydrates - 60-65%.
Low-carb, low-fat, high-protein diets are unhealthy in the long run, so I highly recommend sticking to the 15-20/20/60-65 ratio.
Even from the school biology course, everyone knows that 1 gram of fat is 9 kcal, 1 gram of protein or carbohydrates is 4 kcal. Therefore, we consider:
An example of calculating the need for BJU:
Protein requirement - 15-20% of 1330 kcal - 199-266 kcal. - 50-66 grams of protein
The need for fats is 20% of 1330 kcal - 266 kcal. - 30 grams of fat
The need for carbohydrates is 60-65% of 1330 kcal - 798-865 kcal. - 199-215 grams of carbohydrates
It is no secret that each of us has our own daily need for calories, it cannot be the same for everyone. This indicator is influenced by many factors: age, gender, lifestyle, sports or sedentary activity, etc. To calculate the number of calories needed in order to lose weight, you should find out how many calories you need per day to ensure the normal functioning of the body and maintain weight at the same level.
Our body produces energy through the processing of nutrients. The consumption of this energy is different for each person and depends on nutrition, lifestyle, degree of activity, etc. that is why, eating the same way, someone loses weight, and someone, on the contrary, gains weight. All energy processes carried out in our body are measured in kilocalories (kcal) (one kilocalorie is equal to the amount of heat that is needed to heat 1 ml of water by 1 ° C). As a rule, any product includes proteins, fats and carbohydrates in different proportions. When overeating, our body receives significantly more calories (energy) than it needs, as a result of which they begin to accumulate in the body in the form of body fat. Of course, gaining more calories is much faster and easier if you only eat fat-rich foods. On the other hand, healthy food is not always useful at our fingertips, especially when we are away from home. So how many calories do we need per day?
It is widely believed that a woman needs from two thousand to two and a half thousand kilocalories per day, for men this figure is even higher. And if, for example, a woman is very tall or, conversely, very short, pregnant or breastfeeding, a student or an athlete? Are the calories the same? Let's figure it out.
There is a formula that is very popular today by which you can calculate the number of calories required daily. This formula allows you to get an approximate result, for a more accurate one, you need to take into account many other information.
Important factors to consider when calculating daily calories are our age and gender. Over the years, the body's energy demand decreases. And yet, this formula is designed for adults, so you should not apply it to your children. In addition, men require much more energy than women, since their muscles burn more calories than fat.
So, let's go directly to the calculation itself. First you need to calculate the amount of calories (energy) required to maintain normal natural processes (breathing, thermoregulation, etc.), defined as 20% of your current weight.
Then you should calculate the number of calories expended through physical activity, for which the previous result obtained in the calculation should be multiplied by your activity level as a coefficient. With a sedentary lifestyle, when you spend most of the time of the day in a sitting position, your activity coefficient will be 0.2; if during the day you are busy with household chores (washing dishes, ironing, cleaning, etc.) - a coefficient of 0.3; if your daily routine, in addition to household chores, includes morning exercises, work on the land, work is accompanied by constant movement - a coefficient of 0.4; with active and constant sports - a coefficient of 0.5. The result should be added to the previous one.
After that, you need to find out the number of calories spent on the assimilation of food, it is 10% of the sum of the results obtained by previous calculations.
Now we need to sum up the results of the three calculations, thus we will find out how many calories we need per day. For clarification, 2% should be deducted from the amount received for every 10 years, starting from the age of twenty. For example, at thirty, subtract 2% from the amount, at forty, subtract 4%, etc.
In order to lose a pound of excess weight per week, you need to cut your diet by 500 kcal daily (or less, in which case you will need to make up the difference through exercise). This method is a gradual safer weight loss. Higher rates of weight loss as a result, as practice shows, contribute to its rapid return.
There is also another formula with which you can calculate your daily need for kilocalories, the so-called Muffin-Jeor formula, which was developed in 1990. In addition to this, the Harris-Benedict formula is famous, but studies have shown that it is less accurate.
So, calculation. First, we calculate the basal metabolic rate (RO), the number of calories needed to maintain the functioning of the body normally, according to the following formula:
OO \u003d 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age - 161
- sedentary lifestyle - 1.2;
- low activity (sport 1-3 days a week) - 1.375;
- average activity (sport 3-5 days a week) -1.55;
- high activity (sport 6-7 days a week) - 1.725;
- very high activity (daily active sports, high physical activity at work, training twice a day) - 1.9.
Another interesting and very simple formula for calculating the daily daily energy requirement was brought out by fitness trainer Lev Goncharov. The weight is multiplied by 28. For example, at a weight of 68 kg, getting about 1904 kcal per day, your weight will remain at the same level. This formula was calculated for those who have absolutely no physical activity in their lives and who do not play sports.
In order to find out the number of calories needed in order to lose weight, you should multiply the desired weight by 28. To calculate your ideal weight, you need: height minus 110, for men - minus 100, then multiply by 28.
There is a formula for determining the daily calorie content of the diet, taking into account the woman's age, body weight and physical activity coefficient.
18-30 years old - (0.062 × M + 2.036) × 240
31-60 years - (0.034 × M + 3.54) × 240
From 61 years old - (0.04 × M + 2.75) × 240
where M is body weight in kg. The result obtained is multiplied by the coefficient of physical activity: low activity - 1.1; moderate activity - 1.3; high activity - 1.5.
Count calories, eat right and give your body moderate exercise. Then the weight will be in order!
For the full functioning of the body, you need to consume a certain amount of calories. The energy consumption of each person is individual and is determined by his age, gender and physical activity.
You can get the energy you need from food. The normal functioning of all systems of the human body without them is simply impossible. Each food product has its own calorie content - the amount of energy that a person receives after digesting it. Energy is spent on various processes occurring inside a person. Unused calories turn into body fat and are stored in different parts of the body.
Daily calorie intake for men
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Basal metabolism is the energy that the body spends at complete rest only to maintain life: breathing, blood circulation, metabolic processes.
The table below shows the average numerical basal metabolic rate for men, depending on their age and body weight.
Table 1 - Basic metabolism for men, depending on age and body weight.
| Body mass | 50 kg | 55 kg | 60 kg | 65 kg | 70 kg | 75 kg | 80 kg | 85 kg | 90 kg and above |
|---|---|---|---|---|---|---|---|---|---|
| Age | |||||||||
| 18-29 years old | 1450 | 1520 | 1590 | 1660 | 1750 | 1820 | 1920 | 2000 | 2100 |
| 30-39 years old | 1350 | 1420 | 1500 | 1570 | 1650 | 1730 | 1820 | 1900 | 2000 |
| 40-59 years old | 1270 | 1350 | 1400 | 1470 | 1550 | 1620 | 1700 | 1790 | 1880 |
| from 60 years old | 1190 | 1250 | 1300 | 1370 | 1450 | 1510 | 1560 | 1650 | 1730 |
These indicators are calculated taking into account the characteristics of physical development and physical activity. Based on this, it is customary to distinguish 5 groups of men with different coefficients of physical activity (CFA).
Table 2 - Various coefficients of physical activity.
| Group | CFA | Who belongs here |
|---|---|---|
| 1 | 1,4 | Knowledge workers (government and tax officials, teachers and students, doctors and nurses, programmers, architects, librarians, brokers, dealers, sales managers, engineers and other similar activities) |
| 2 | 1,6 | Light laborers (drivers, conveyor operators, packers, machinists, salesmen, catering workers, hairdressers, guides, restorers, inspectors, photographers, etc.) |
| 3 | 1,9 | Medium-weight workers (locksmiths, drilling rig workers, heavy equipment drivers, machine operators, gardeners, greenhouse and fisheries workers, etc.) |
| 4 | 2,2 | People engaged in hard work (loaders, builders, forestry workers, road repairmen, metallurgists, woodworkers, etc.) |
| 5 | 2,5 | Workers in professions with a very high level of physical activity (athletes, machine operators, miners, concrete workers, miners, masons, reindeer herders, etc.) |
To determine the daily calorie intake, the basal metabolic rate is multiplied by the coefficient of physical activity.
Daily calorie intake = basal metabolic rate * CFA
To obtain more accurate values, the following calculation formulas are used:
- For men aged 18-29: (body weight * 0.063 + 2.9) * 240 * CFA.
- For men aged 30-59: (body weight * 0.05 + 3.65) * 240 * CFA.
- For men over 60: (body weight * 0.063 + 2.46) * 240 * CFA.
For men living and working in the Far North, energy consumption increases by about 15%. Therefore, for normal life they need a little more energy. The same applies to men who prefer to lead an active lifestyle. On average, an adult male should consume 2000-2500 kcal.
How many calories do you need to lose weight?
There are several ways to calculate the daily calorie intake for weight loss. It should be noted that sometimes it is necessary to introduce corrections into the data obtained during the calculation based on the results of practical application. After all, each organism has individual characteristics and needs.
For weight loss to be effective, it is enough to approximately adhere to the results obtained. There is another way to calculate the daily calorie intake for weight loss. From the daily calorie intake calculated earlier, you need to remove 20%. For example, the norm is 1800 kcal. This means that in order to lose weight, you need to consume 1800-20% \u003d 1440 kcal.
Guaranteed weight loss comes with regular physical activity. In addition, men who want to lose extra pounds should include more protein in their daily diet. Such nutrition contributes to the breakdown of fat reserves and muscle building.
Proper nutrition involves the use of whole grain products. They are rich in slow carbohydrates that keep you feeling full for a long time. Vegetables and fruits are an essential part of the diet.
If you want to lead a healthy lifestyle, you must follow daily calorie intake and try not to exceed them. The amount of calories consumed per day depends on gender, age, type of human activity, as well as on climate. Children, as they grow up and grow, require more and more calories for the full development of the body. In an adult, daily calorie intake decreases depending on age: the older the person, the less energy he needs. This, of course, does not apply to those who prefer to engage in physical education in old age! Men have a higher daily calorie intake than women. Pregnant women and breastfeeding mothers should remember to have enough kilocalories for themselves and their baby. Athletes can consume 1.5 to 1.8 times more calories per day than non-athletes. Do not forget that when thinking through your diet, you need to consider not only the number of calories that you consume per day, but also their "quality". It is completely wrong to think that it is only important not to exceed the daily calorie intake, and it does not matter what foods to gain it from. Your food should be balanced, contain a sufficient amount of proteins and a moderate amount of carbohydrates and fats, the excess of which, as you know, leads to the deposition of fat. Fats should account for no more than 20-30% of the daily calorie intake, carbohydrates - no more than 50%. Your diet should definitely include fruits and vegetables, preferably fresh, as well as cereals.
Daily calorie requirement of certain categories of people
| Children | |
| from 6 months to 1 year | 800 |
| from 1 year to 1.5 years | 1330 |
| 1.5 - 3 years | 1480 |
| 34 years | 1800 |
| 5 - 6 years | 1990 |
| 7 - 10 years | 2380 |
| 11 - 13 years old | 2860 |
| Boys 14 - 17 years old | 3160 |
| Girls 14 - 17 years old | 2760 |
| adults | |
| Pregnant women | 3200 |
| breastfeeding mothers | 3500 |
| Students (men) | 3300 |
| Students (women) | 2800 |
| Athletes: men | 4500 - 5000 |
| Athletes: women | 3500 - 4000 |
| Men doing heavy physical labor | 4500 and more |
Daily calorie intake by physical activity and age
| Population groups by labor intensity | Age | Men | Women | ||||||
| Big cities | Small towns and villages | Big cities | Small towns and villages | ||||||
| big cities | small towns | big cities | small towns | ||||||
| Persons whose work is not related to the cost of physical labor (knowledge workers, employees) | 18-40 | 2800 | 3000 | 3100 | 3300 | 2400 | 2600 | 2650 | 2850 |
| 40-60 | 2600 | 2800 | 2800 | 3000 | 2200 | 2400 | 2350 | 2550 | |
| Mechanized and service workers (telephone operators, salespeople, etc.) | 18-40 | 3000 | 3200 | 3300 | 3500 | 2550 | 2750 | 2800 | 3000 |
| 40-60 | 2800 | 3000 | 3000 | 3200 | 2350 | 2550 | 2500 | 2700 | |
| Mechanized labor workers whose work is associated with significant physical effort (machine operators, textile workers, etc.) | 18-40 | 3200 | 3400 | 3500 | 3700 | 2700 | 2900 | 2950 | 3150 |
| 40-60 | 2900 | 3100 | 3100 | 3300 | 2500 | 2700 | 2650 | 2850 | |
| Partially mechanized workers (miners, machine operators, metallurgists, etc.) | 18-40 | 3700 | 3900 | 4000 | 4200 | 3150 | 3350 | 3400 | 3600 |
| 40-60 | 3400 | 3600 | 3600 | 3800 | 2900 | 3100 | 3050 | 3250 | |
| elderly people | 60-70 | 2350 | 2500 | 2500 | 2650 | 2100 | 2200 | 2200 | 2500 |
| over 70 | 2200 | 2000 | |||||||