There are many methods to lose weight, the daily calorie calculation method is one of them. It has its own advantages and disadvantages. Benefits include a balanced diet. Indeed, unlike mono-diets and separate nutrition methods, you yourself choose what you will eat during the day, the main thing is that the calorie content of the daily diet fits into your daily calorie intake. In addition, satiety and calorie content are two different things, and you can end the feeling of hunger when dieting by eating the right, satisfying, but low-calorie foods.

In addition to the fact that this technique is used for weight loss, its application is more extensive: there is a downside to the coin, for example, people involved in intensive sports or working in physically hard work. For them, it is important not only to eat a balanced diet, but also to keep weight under control. For example, to gain weight before the competition or not to lose it by eating wrong and not enough.

Calorie Calculation Methods

How to calculate the daily calories you personally need? We suggest using the calculation method according to the Mifflin-Saint Geor formula. This is the latest method of counting, today is the most accurate formula for calculating the daily calorie intake. Metabolic rate calculation:

• men: 10 * weight (in kg) + 6.25 * height (in cm) - 5 * age (in years) +5;
• women: 10 * weight (in kg) + 6.25 * height (in cm) - 5 * age (in years) -161.

This is the rate of calorie intake at rest. Now we multiply the result by the coefficient of physical activity:

1.2 - sedentary lifestyle

1,375 - 1-3 times a week, light physical activity

1.55 - active lifestyle and training 3 times a week

If you want to lose weight, subtract 20% from the resulting amount. Although in order to lose 1/2 kg per day, it is enough to reduce the calorie content of the daily diet by 200 Kcal.

How to calculate daily calorie intake from food

In order to use calorie counting methods in your diet, you will need the following:

• food calorie tables;
• small scales for calculating the weight of food consumed during cooking;
• a notebook for recording the calculation of the caloric content of the daily diet;
• scales for weighing a person.

At the first stage, it is proposed not to change anything in food habits, but simply for several days (preferably on weekends) to fix the calorie content of all foods and dishes, weighing each (you will have to cook it yourself and weigh all the ingredients) and counting the calorie content of all foods and drinks consumed during the day . This way you can calculate your daily calorie intake.

Pure water can be ignored, it has 0 Kcal. If a dish like soup is being prepared from several products, its calorie content is calculated by the formula:

Total calorie content of the soup \u003d the sum of the calories of the ingredients up to * (the weight of the soup after cooking \ the weight of food other than water, before cooking).

Criticism of the Calorie Counting Method

This technique has been around for over a century and is one of the leading approaches in nutrition today. Criticism of this method now also actively exists. The main disadvantages of the method of counting daily calories are:

The inaccuracy in counting calories in finished products, and the inaccuracy in calculating the calorie content of “hypothetical products in a vacuum”, since even among one type of meat or sauce there are many side factors that affect the calorie content of a particular product on your table.

An inaccuracy in the calculation of the daily calorie requirement, based on the fact that the calorie consumption per day is again calculated approximately, because every day we can have a different physical activity (which is again given in the tables for approximately each type of activity).

An indication by dietitians that in fact there are differences between calories and calories: from the point of view of physics or chemistry, indeed, 1 Kcal in alcohol will be equal to 1 Kcal in an apple. But from the point of view of biochemistry, this is not so. Food in the body is digested and absorbed in different ways, for example, calories from carbohydrates are absorbed instantly and are either converted into energy or stored in fat stores. The existing system for calculating daily calories does not take into account the actual energy costs of digesting various foods. So, from this point of view, there really are “negative calorie foods”, the costs of digestion of which are greater than the calorie content of the products themselves. Losing weight with these will not work (the difference is too small), but they are. Well, in addition, the reaction of the bacterial environment of the stomach to various types of food is not taken into account, simply - to the speed and complexity for the body in digesting different products. Although methods for calculating daily calories, taking into account the needs for fats, proteins and carbohydrates, are trying to combat this shortcoming. How to calculate daily calories based on the nutritional composition of food? As a result of research by nutritionists, it has been established that a person should receive the following number of calories:

• 45%-65% of daily calories come from carbohydrates;
• 20%-35% of daily calories come from fat;
• 10% -35% - from proteins.

At the stage of losing weight or with intensive sports, the ratio of daily calories is proposed as follows: 30% from proteins, 20% from fats, 50% from carbohydrates. When losing weight, you need to consume at least 0.75-1 gram of protein per 1 kg of your own weight, while building muscle - twice as much. 1 gram of fat releases 9.3 kcal, 1 gram of protein and carbohydrates - 4.1 kcal each. Therefore, based on the calculations of your daily calorie intake, you can adjust the calorie intake by the ratio of proteins, fats and carbohydrates. For example, make it a rule to use 2 gr. protein \ 4 gr. carbohydrates \ 1 gr. fat per 1 kg of body weight. Or calculate the optimal ratio for yourself.

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Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1st category in weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

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This calorie burn calculator will calculate your average daily energy expenditure using Tom Venuto's formula. This is a fairly accurate formula, but I've made it even more accurate by adding adjustments for training and movement. In addition, you will not only know your calorie expenditure, but also see how many calories you need to consume in order to reach your goals. The program will select you the amount of kcal consumption per day based on the tasks you set. After all, as is well known,

Starting to get rid of excess weight by counting BJUK, you must initially correctly calculate calories for weight loss. Rather, determine how many calories a day you need to eat so that the weight gradually decreases. In the previous article, all indicators that affect the daily intake were considered, and a simple method for determining this value was given. Today we will look at complex, but also more reliable formulas for calculating calories.

How to count calories to lose weight

Harris-Benedict Formula

This formula for calculating the norm of calories was determined empirically and published in 1919 by famous anthropologists Francis Gano Benedict and James Arthur Harris.

1. BMR = 66 + + - - men
2. BMR = 655 + + - - women

Studies were conducted at the beginning of the last century on a group of active young people, so this method of calculation is not entirely correct to use to determine the daily energy requirement of an average resident of a metropolis. The calculated value obtained using the Harris-Benedict formula exceeds the real need of a modern person in calories. This should be taken into account when calculating the daily calorie intake for women, people with a BMI above normal and those who want to lose a lot of weight.

Over time, this formula has been repeatedly refined and revised. As a result, today there are several other ways to determine the daily calorie intake.

Calorie Calorie Calculation Formula Mifflin - San Jeora

This formula will be younger than the previous one, as it was developed at the end of the last century (in the 90s).

1. Men - BMR = + - + 5
2. Women - BMR = + - -161

To determine the required level of calories, this method of calculation is the most popular today. It is designed taking into account the specifics of nutrition and other realities of our time. However, this formula does not take into account the proportion of fat in the body. Based on this fact, and taking into account other nuances, it can be assumed that the result of the calculation using the Mifflin-San Geor formula is also slightly higher than the body's real calorie needs.

For ease of perception, study a visual example of how to correctly count calories using this formula.

Example

You are a woman. Weight -85 kg, age - 35 years, height - 170 cm. Calculate BMR for these conditions:

BMR = + - -161

Using the above formulas, the basic metabolic rate BMR (Basal metabolic rate) is calculated - the amount of energy needed to carry out life activities (lie down, sit, breathe). However, a healthy person who is not bedridden per day needs a little more calories for a normal existence. In order to calculate the final rate of calorie intake, which should be followed when planning a daily diet, it is necessary to multiply the obtained BMR values ​​​​by the corresponding coefficient of physical activity.

Some people do not adequately evaluate their activity, so it is possible to get not quite correct values ​​as a result of the calculation. When determining the level of your activity, try to objectively look at your life.

• 1.2 - the minimum level of physical activity or its complete absence (sedentary work, lack of sports);
• 1.3-1.4 light activity level (light exercise about 3 times a week, daily morning exercises, walking);
• 1.5-1.6 average activity (sport up to 5 times a week);
• 1.7-1.8 high-level activity (active lifestyle coupled with daily intense training);
• 1.9-2.0 extremely high activity (sporty lifestyle, hard physical labor, long hard workouts every day).

Example continued: BMR *1.2 = 1578.45*1.2= 1894.14

By multiplying the calculated BMR value by the activity coefficient, you get the boundaries of the caloric content corridor that must be observed when planning your meals. By accurately calculating how many calories you need per day to consume, you can control your weight for a long time and stay healthy without making any extra effort.

Why do we need to know the basic daily calorie intake?

You probably know your goal - to lose weight, maintain or gain weight. In order to adjust our diet to achieve the desired result, we need to know our daily calorie intake:

1. If you want to save weight - stick to the values ​​\u200b\u200bfor the calculation
2. Your goal is to lose weight - reduce the resulting value by 10-20%
3. Gain kilograms - add the same 10-20% of calories.

An example of calculating daily caloric intake for weight loss:

1894.14-1894.14*20% ÷ 1894.14-1894.14*10% = 1515.31 ÷ 1704.72

It is recommended to regularly monitor ongoing changes in weight and conduct a timely recalculation of daily calories. When changing weight by 5 kilograms or more, a revision of the daily norm is mandatory.

A balanced diet allows you to maintain a figure in shape and normalizes internal metabolism. If it is necessary to reduce or gain weight, it is necessary to make a daily diet taking into account the number of calories consumed and lifestyle characteristics, since the body spends more energy during physical exertion.

Energy balance of the body

Eating food, a person not only satisfies his appetite, but also receives the strength necessary for his life. The energy balance is determined by the ratio of the amount of energy received with food and the energy that the body spends on actions.

When calculating, it must be taken into account that not all nutrients are absorbed: as a result of metabolism, some elements are excreted from the body.

If the calorie content of the food consumed does not fully cover the energy expenditure of the body, then a negative energy balance appears. It can lead to dystrophy, insanity and other serious diseases.

Excess food or lack of exercise also negatively affects the body. A positive energy balance can result in obesity, atherosclerosis and hypertension.

How many calories does a person need

Calorie counting involves almost all diets, so now you can easily find the calorie content of not only individual ingredients, but even the most complex dishes. Each person has their own minimum calories that should be consumed daily.

Diets based on calorie counting do not have strict restrictions on food choices: you can consume a wide variety of foods. An interesting fact is that, overeating his norm by only 100 kcal daily, a person will gain about 5 kg in weight in a year.

How many calories should you consume

Table 1 - Daily kcal intake for men and women

How many calories to burn

Energy consumption by the body occurs constantly: a person spends kilocalories when walking, cleaning, watching TV. Even washing windows for an hour, you can use up to 100 kcal. Nutritionists have found that in order to lose 1 kg, a person must spend 7,700 kcal in 2 weeks. How many calories does a person need?

Many mistakenly cut their daily diet in half to lose weight. To lose weight, you need to gradually increase your daily energy expenditure through exercise.

How many calories does an athlete need

Athletes spend more energy than people leading a passive lifestyle, so the caloric content of their diet should be increased up to 1.5 times. The daily rate also depends on the sport: athletics requires endurance, so the need for these athletes in kilocalories reaches up to 44 units per 1 kg of weight.

Before competitions and tournaments, the loads increase, the number of training sessions increases, which implies an increase in the diet consumed.

Formula for calculating calories

The most popular and accurate is the Marfin-Jeor calorie counting formula. It is based on a preliminary calculation of the required minimum calorie intake for normal life. This energy is used for circulation, respiration and maintaining body temperature.

Basic metabolism in women \u003d 9.99 x weight (kg) + 6.25 * height (cm) - 4.92 * age - 161

Basic metabolism in men \u003d 9.99 x weight (kg) + 6.25 * height (cm) - 4.92 * age + 5

Let's calculate this indicator for a twenty-six-year-old housewife woman who has a weight of 61 kg and a height of 170 cm:
OO \u003d 9.9 x 61 + 6.25 x 170 - 4.92 x 26 - 161 \u003d 603.9 + 1062.5 - 127.92 - 161 \u003d 1337.48

The result is not final: the caloric minimum also depends on the degree of human activity.

Table 2 - Coefficient expressing the activity of a person's lifestyle

Housekeeping involves cleaning the room, ironing clothes, cooking, so the most suitable coefficient in our calculation is 1.375, which corresponds to little activity. Multiplying the number by the result obtained in the previous formula, we get - 1,839.035 kcal.

There is a simple way to calculate: it directly depends on the weight of a person. So, for 0.45 kg, you need to consume 10 kcal daily for women, and 11 kcal for men. If we calculate the OO indicator using this formula, it turns out that a woman weighing 61 kg needs 1355 kilocalories per day.

How many calories does a woman need

The calorie content of the diet is compiled individually, what you need to remember when asking yourself the question of how to count calories: on average, women should consume 1800-2000 kcal daily. With a pronounced negative energy balance, girls may experience problems associated with hair loss, thinning and brittle nails.

How many calories do you need to lose weight

To calculate calories for weight loss, you need to remember that when losing weight, the calorie intake decreases: for slow and more correct weight loss, it is recommended to multiply the result calculated in the Calorie Calculation Formula section by 0.8. The danger is caused by diets that require a reduction in the daily ration to 1,000 kcal.

After reducing your daily calorie intake, you need to increase your diet once a week. Such a zigzag prevents the process of slowing down the internal metabolism of the body.

How many calories should a pregnant woman eat

The basal metabolism in pregnant women increases by an average of 25%, therefore, during the bearing of a child, it is necessary to increase the caloric content of the diet consumed. When calculating, the trimester of pregnancy is also taken into account: the first 4-5 months, the need for calories is about 2600 kcal, in the second half of the term - up to 3000-3500 kcal.

It is important for pregnant women not to increase the amount of food, but to introduce a variety of foods into the diet. Excess weight can negatively affect the well-being of the woman and the fetus, so you should monitor your body weight regularly. On average, an increase of 8-10 kg in 9 months is considered successful.

How many calories does a breastfeeding mother need

The calorie intake for women of nursing mothers of the diet should vary between 3000 - 3200 kcal, since her body spends about 500 kcal every day when breastfeeding.

At the same time, the physical activity of the body associated with the care of the newborn and cleaning the premises increases. If a nursing mother wants to lose weight, her caloric minimum should not fall below 2000 kcal.

The need for a balanced diet

The body receives calories from various substances: it is important to balance the intake of proteins, carbohydrates and fats. Protein food should be 1/5 of the daily diet. Proteins are found in meat products, fish and legumes.

A slightly larger percentage (25-30) should be fats, and at least 2/3 of them are unsaturated fats. These include olive oil, nuts, dairy products. The rest of the daily diet is made up of carbohydrates, which are found in vegetables, fruits and other foods that are not in vain called "useful for a healthy lifestyle."

We make the power supply system correctly

It is easy to create the right nutrition system, knowing a few elementary rules:

• An accurate calculation of calories consumed will allow you to smoothly reduce weight and eliminate errors in excess of the daily allowance;
• Eat small meals 5 times a day;
• Limit the amount of sugar and salt you consume;
• Do not abuse alcohol: it causes appetite and has a high calorie content.

So, by determining the amount of energy your body spends daily, counting the caloric content of the diet consumed and following the rules of a balanced diet, you can easily and sharply reduce or increase your body weight and improve your well-being.

There are many things that mankind can easily refuse. But there is something that is necessary for survival and procreation - this is food and water. And if the water balance needs to be maintained by a certain number of liters of fluid daily, then with food everything is much more complicated.

Proper nutrition is the source of fitness and well-being. The correct calculation of the calorie intake per day will allow you to keep yourself in good shape, forgetting about ailments.

Any activity requires a certain amount of energy costs. Without them, physical and mental abilities do not manifest themselves to the fullest. A diet that provides a large amount of energy increases fat mass. On the contrary, with a low-calorie diet, gradual weight loss begins.

The whole difficulty lies in finding the golden mean. To lose weight or gain muscle mass should, first of all, be guided by proper nutrition, and the number of calories must be selected as accurately as possible.

There is a conclusion of experts about how many calories you need to consume per day. For the stronger sex - about 2500 cal., For the weak - 2000 cal. These figures are approximate.

There are many factors that affect these values:

• Lifestyle;
• labor activity;
• schedule;
• meal time;
• age;
• the amount of physical activity.

You can not put on the same level, for example, a manager in an office and a worker in the construction of a residential building.

However, it is possible to take out some axioms:

• the older the person, the less energy he needs;
• a man needs more energy than a woman;
• pregnant and young mothers form a reserve for themselves and the baby;
• with heavy physical exertion, the diet should be doubled.

Impact of the quality of calories consumed

Food should consist of a uniform amount of fats, proteins and carbohydrates. As a percentage of 30, 50 and 20. Not observing these proportions, excess fat remains in the body.

And with excessive consumption of carbohydrates with a decrease in the value of proteins, you will immediately feel a lack of strength, lethargy, and a decrease in immunity. Losing one, gaining another.

Calculation of daily caloric intake

If we proceed from the fact that 1 calorie per 1 kg of weight is burned hourly, then further calculation will show how much energy you need to get with a weight of 75 kg in the amount of 1800 cal.

This value is only sufficient for normal operating condition. If you add here the digestion of food, physical and mental stress, the figure will immediately increase.

Currently, the approximate calculation is as follows: on average, 24 calories per 1 kg of body weight must be expended in 1 hour. Calculating the norm of calories per day for women is more difficult to perform, due to the special physiology of the body.

The weaker sex, according to statistics, gains weight faster. And in the case of expectation or the birth of a child, the weight grows by leaps and bounds.

Lifestyle plays an important role here. With low mobility, middle-aged women will need 1800 per day, with an average - 2000, with high - 2200.

When losing weight, subtract 500 units from the value you derived. This scheme will allow you to lose weight by 0.5 kg per week. The main thing is not to get carried away with weight loss. Reduce calories below 1200 units. undesirable.

The calorie intake for men is significantly different compared to women. A man needs protein. And to get it, energy reserves will have to be increased.

With a sedentary lifestyle, middle-aged men need 2200 cal., With average mobility - 2500 cal., With high mobility - 3000 cal.

Daily calories for weight loss

In order to find out how many calories you need to consume in order to lose weight, you should calculate the daily energy spent. After you have calculated your daily allowance, feel free to subtract 20% from this value, but, recall, this figure should not be less than 1200 units.

This will be your calorie intake for weight loss. Strive to stick to the result and you will soon feel the change yourself.

Proper diet for children

If the adult male and female organisms are fully studied, the issue of proper nutrition of children from year to year remains on the surface. Each child is individual.

The quality of food is paramount. Depending on age, a child needs 800 calories at 1 year old, 1500 at 3 years old, 2000 at 6 years old, 2900 at 13 years old.

Keeping yourself in good shape throughout your life is not an easy task. Her decision is up to you.

For questions about proper nutrition, cleansing the body, choosing the right diet, you can always contact us. We, in our case, are always ready to help you.

Photo examples of calculating the optimal calorie intake per day