The daily calorie intake is the total number of kilocalories that you can consume during the day so as not to gain weight. Weight loss according to this scheme at the time of the diet will be gradual and correct. With this approach, you can consume different foods without limiting yourself to your favorite dishes. Of course, each candy or sandwich with white bread will need to be calculated in your menu.
Calorie calculation for weight loss during the diet period, you can use formulas manually, or you can use our online calorie calculator. To calculate, just enter your age, weight and height. Your attention will be presented to the formulas of famous nutritionists, so you should not doubt their accuracy. This article will help you choose the right path to lose weight, based on the exact calculation of calories for each day. You will also learn the basic rules for compiling your menu. A balanced diet and accurate calorie counting are the two main levers that affect the gradual weight loss.
online calorie calculator
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Calorie burn calculator
Why you need to count calories
Milk products
| PRODUCT | PROTEINS | FATS | CARBOHYDRATES | KKAL |
| Kefir low fat | 3 | 0,1 | 3,8 | 30 |
| Kefir fat | 2,8 | 3,2 | 4,1 | 59 |
| Milk | 2,8 | 3,2 | 4,7 | 58 |
| Ryazhenka | 3 | 6 | 4,1 | 85 |
| Sour cream 10% | 3 | 10 | 2,9 | 116 |
| Sour cream 20% | 2,8 | 20 | 3,2 | 206 |
| Curds and special curd mass | 7,1 | 23 | 27,5 | 340 |
| Processed cheese | 24 | 13,5 | 0 | 226 |
| Low-fat cottage cheese | 18 | 0,6 | 1,5 | 86 |
| Mayonnaise | 3,1 | 67 | 2,6 | 627 |
| Vegetable oil | 0 | 99,9 | 0 | 899 |
| Butter | 0,6 | 82,5 | 0,9 | 748 |
Bread and cereals
Vegetables and fruits
| PRODUCT | PROTEINS | FATS | CARBOHYDRATES | KKAL |
| Zucchini | 0,6 | 0,3 | 5,7 | 27 |
| White cabbage | 1,8 | — | 5,4 | 28 |
| Cauliflower | 2,5 | — | 4,9 | 29 |
| Potato | 2 | 0,1 | 19,7 | 83 |
| red carrot | 1,3 | 0,1 | 7 | 33 |
| cucumbers | 0,8 | — | 3 | 15 |
| Radish | 1,2 | — | 4,1 | 20 |
| Salad | 1,5 | — | 2,2 | 14 |
| Beet | 1,7 | — | 10,8 | 48 |
| tomatoes | 0,6 | — | 4,2 | 19 |
| Spinach | 2,9 | — | 2,3 | 21 |
| Bananas | 1,5 | — | 22,4 | 91 |
| Cherry | 0,8 | — | 11,3 | 49 |
| Pomegranate | 0,9 | — | 11,8 | 52 |
| Pear | 0,4 | — | 10,7 | 42 |
| Apples | 0,4 | — | 11,3 | 46 |
| Orange | 0,9 | — | 8,4 | 38 |
| Grapefruit | 0,9 | — | 7,3 | 35 |
| Lemon | 0,9 | — | 3,6 | 31 |
| Grape | 0,4 | — | 17,5 | 69 |
| Raspberries | 0,8 | — | 9 | 41 |
Dried fruits and beans
Meat
| PRODUCT | PROTEINS | FATS | CARBOHYDRATES | KKAL |
| Mutton | 16,3 | 15,3 | 0 | 203 |
| Beef | 18,9 | 12,4 | 0 | 187 |
| Rabbit | 20,7 | 12,9 | 0 | 199 |
| Lean pork | 16,4 | 27,8 | 0 | 316 |
| Pork fat | 11,4 | 49,3 | 0 | 489 |
| Veal | 19,7 | 1,2 | 0 | 90 |
| Beef Heart | 15 | 3 | 0 | 87 |
| beef tongue | 13,6 | 12,1 | 0 | 163 |
| Pork liver | 18,8 | 3,6 | 0 | 108 |
| Pig's heart | 15,1 | 3,2 | 0 | 89 |
| Pork tongue | 14,2 | 16,8 | 0 | 208 |
| Turkey | 21,6 | 12 | 0,8 | 197 |
| chickens | 20,8 | 8,8 | 0,6 | 165 |
| ducks | 16,5 | 61,2 | 0 | 346 |
Sausages
Eggs
| PRODUCT | PROTEINS | FATS | CARBOHYDRATES | KKAL |
| Chicken egg | 12,7 | 11,5 | 0,7 | 157 |
Fish and seafood
Sweets
It is necessary to use a calorie counter not only during the diet period, but also during normal nutrition. The main thing is to strictly monitor the minimum and maximum threshold of daily coloration. Accurate calculations in the process of losing weight are the key to proper and balanced nutrition.
A calorie is a unit of heat or the amount of heat required to raise one gram of water by one degree Celsius. Taking the calories found in foods, first of all, we get heat and energy. But for women, this is often not enough, they need not just to consume them, but to know how much energy is needed for a slim figure or for weight loss. We will reveal below the main secrets hidden in the energy value of nutrition, and try to understand what is the daily calorie intake for women.
Food quality
Everyone knows that in any product there is nutritional value that gives the body some amount of energy. Often this value is expressed in calories. When you plan your diet, be sure to take into account how much a woman needs to maintain her figure and for optimal well-being.
In addition, it is important not to forget that food does not just provide energy, it provides the level of nutrients and vitamins that is needed to maintain the optimal life of a woman. This means that the foods consumed are better balanced in terms of fats, proteins, carbohydrates, minerals and vitamins. Planning your diet in this way is often not easy, since at least some initial knowledge is needed on the energy value and nutritional value of certain foods, so many women regularly receive excess calories in their diet, which leads to excess weight and even vitamin deficiency. It is always necessary to take into account the optimal amount of calories and vitamins.
Optimal calories for women
The daily calorie intake per day for a woman can vary significantly, given the goals achieved. If it is important to reduce weight, the amount of caloric content of the food consumed must be below the average, but if it is necessary to gain, then, accordingly, the caloric content of the products must be increased. However, the ideal amount of calories is an ambiguous number, because it depends on a large number of parameters. For example, in adolescence and youth, more calories are needed than an adult woman, since much more energy is spent, and the body is still growing. In addition, they have an increased metabolism.
Small portions are enough for older people to get a feeling of satiety and cover their need for calories, since their metabolism is lowered and they do not need to have a large supply of energy, because they practically do not spend it.
If you exercise hard or have an active lifestyle, you need a diet with a higher nutritional value in order to have enough energy to achieve your goals. Even the climate affects the number of calories consumed, as well as their required daily amount. It has been established that the rate of calorie intake per day for women is significantly less than for men. But the female representatives, for the most part, quickly gain extra pounds, because of this, you need to be careful with the consumption of products in "empty" calories (sweets, pastries, etc.).
Calculate the optimal amount of calories
Before the calculation, it is necessary to make a reservation that it will not be possible to calculate an absolutely exact figure, since not a single calculation can take into account the motor activity of a woman by 100%. For example, today is a day off, and you plan to lie on the couch, and tomorrow you will go to the mountains for the whole day to snowboard. The amount of energy needed for these activities will vary significantly.
The positive fact is that a thorough calculation for weight loss is not needed. First of all, you need to use any of the formulas below to calculate your daily volume. Then remove from this result from 10% to 25% (it all depends on the desired rate of weight loss). The result is the amount of calories you need per day to lose weight.
It is recommended to stick to this figure for two weeks, during which time it will be possible to understand the rate of weight loss and reduce / increase calories, if necessary. But it is highly undesirable to reduce the daily energy value below 1200, because the metabolism will slow down, which is unacceptable with a decrease in volumes. If you are the owner of a petite physique and the calculation of the norm showed a mark below the daily 1200 kcal, we recommend that you add training, but do not reduce the nutritional value of the consumed products below this figure.
Simple calculation of the optimal daily indicator
Daily calories = K in kcal * Weight in kg
Below is the decryption:
What kind of metabolism she has, a woman can understand by how quickly she gains unnecessary kilograms. If even with an increased calorie content there are no extra pounds, but this is an accelerated metabolism, if she recovers from a spoonful of sugar, then, accordingly, it is low.
Complex calculations
1. Harris-Benedict Formula
Daily Energy Need = Physical Activity Index * Basal Metabolic Rate (BMR)
The Physical Activity Index is defined as follows:
- absence or low volume of activity - 1.2;
- slightly more than average load (within 3-5 days weekly) - 1.55;
- high level of loads (up to 7 weekly) - 1.725;
- high level of activity (training daily or twice a day) - 1.9.
Calculating BMR = 447.593 + (9.247*weight expressed in kilograms) + (3.098*height in centimeters) - (4.330*age in years).
2. Mifflin Formula - San Jeora
This figure is considered the most reliable to date.
Daily optimal calorie level for the weaker sex = (10 * weight in kilograms + 6.25 * height in centimeters - 5 * age in years - 161) * Physical Activity Index.
Physical Activity Index:
- 1.2 - no or minimum movements;
- 1.375 - fitness for 3 classes per week;
- 1.4625 - fitness for 5 lessons weekly;
- 1.550 - high level of loads at least 5 lessons per week;
- 1.6375 - fitness daily;
- 1.725 - two sports per day or high-intensity daily exercise;
- 1.9 - physical activity every day.
Calories in age
It was noted above that the daily calorie intake for a woman depends on many parameters: the woman’s activity, her metabolism, climate, lifestyle, etc.
Let us dwell on one more parameter - the woman's age.
It is known that metabolism slows down with age. Based on this, the norm of calories per day for a woman of 40 years old (more correctly, 30-50 years old), leading a not very active lifestyle, will be 1800, more active - up to 2000. If the lifestyle is very active, the amount of energy consumed will be 2200 calories .
Separately, it is worth mentioning such an indicator as the norm of calories per day for a pregnant woman and the calorie content of her diet. Doctors do not advise changing the calorie intake during the first five months. Then it is highly desirable to add another 300 kcal to the diet. Nursing mothers can increase the energy value of food by another 300 kcal.
Lose weight in comfort
For the purpose of optimal and easy weight loss up to 400 g during the week, the daily calorie intake for a woman for weight loss should be less than the daily one (calculated above using any of the proposed methods) by 20%. Remember that for performance and optimal functioning, calorie content must be maintained at a level of at least 1600 kcal.
Calculating the nutritional value of prepared dishes is extremely difficult: you need to have a special kitchen scale. It is important not to forget that the energy value of ready-made meals differs from the calorie content of the products from which it was prepared. This fact is explained by the absorption of products of fats and water.
Calories are not an indicator of healthy food
Each product has its own calorie content, however, there is no direct relationship between its calorie content and usefulness. In other words, there is no need to eat exactly the calculated calorie intake per day for a woman in order to maintain the health of the body. The most important thing is that a woman's nutrition is optimal and balanced.
When planning a meal schedule, it is necessary to take into account the energy value of each product, but still it is much more important to consider their composition. Only a balanced and rational diet will maintain your health in optimal condition and maintain a slender figure.
Finally
When there is a desire to reduce weight and lead a healthy lifestyle, it is important to consider such an indicator as the daily calorie intake. For a woman when losing weight, it is important to count not only the calorie content of servings, but also the optimal ratio of carbohydrates, fats and proteins. By consuming more carbohydrates, all excess energy will be stored “in reserve” as body fat, while a lack of it will cause a bad mood and a feeling of chronic fatigue. A small amount of fat guarantees a constant feeling of hunger, and a lack of protein intake leads to metabolic disorders. Experts have deduced the optimal ratio of these substances: each serving should contain 15% fat and protein and 60% carbohydrates. Remember that these carbohydrates must be "slow", that is, not from refined foods.
When calculating the "norm of calories per day for a woman" indicator, in order to lose weight, it is important to remember that the body does not care what it gets into, even if the calorie content of the servings is the same (for example, the calorie content of 60 grams of chocolate cake is equal to the calorie content of a pack of fat-free cottage cheese, however it will be much more useful to eat a protein product than a portion of "fast" or "empty" carbohydrates). With any lifestyle, it is important to remember that food should be not only tasty, but also healthy.
Good luck in your endeavors!
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 a larger group, with data taken from the research papers 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 the muscle mass of the body, and is also calculated based on 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. Thus, this formula ignores the energy devoted to maintaining fat and its accuracy for obese people is lower than for people with an athletic physique.
If you are in good physical shape, 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 as kcal per square meter of 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
With the help of an online calculator, you can calculate the calorie requirement that you need for your 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 lead a more active lifestyle, 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.
Calorie counting is a step towards rapid weight loss. Every day a person spends in the order of 1500-2200 kcal. Energy expenditure and consumption is individual, based on age, height, weight and physical activity.
Content:
The calorie norm is the amount of energy value of food that the body needs for absolute assimilation. The determination of the calorie content of products, that is, the energy value, occurs by burning food in a calorimeter to measure the heat released. Calorie expenditure increases with increased physical activity. The most gentle method of rapid and effective weight loss is considered to be a decrease in the daily calorie intake in combination with physical exercises.
Calculation of calories per day
Everyone's calorie intake is different. The calculation is based on several criteria - weight, height, age. There are many tables on the web, but they are not suitable for everyone. The daily dose is determined on an individual basis, based on personal data and habitual lifestyle. To do this, use tables and formulas.
First of all, it is necessary to understand what happens to calories when food enters our body. Food products are involved in metabolism, that is, they enter into metabolism. This is the so-called chemical reaction, which is activated when food enters the body and does not stop until the products of processing are removed.
There are three popular formulas for calculating calorie intake:
- Harris-Benedict Principle. It was introduced to the public back in 1919. The calculation for women is as follows: 655.1 + 9.563 x body weight + 185 x for height in cm + 4.676 x for age (full years). For men: 66.5 + 13.75 x body weight + 5.003 x height in cm - 6.775 x age (full years). In the first and second options, the result obtained is multiplied by the coefficient of physical activity presented below.
- Mifflin-San Geor system. Enhanced for today's lifestyle and eliminates the 5% margin of error inherent in the Harris-Benedict design. The formula is as follows for women: 10 x body weight - 6.25 x height in cm - 5 x number of full years - 161. For men: 10 x body weight in kg + 6.25 x height in cm - 5 x number of full years + 5. The results are multiplied by the activity factor.
- Ketch-McArdle Formula. Based on research on the effect of lean body mass on calorie intake. The score is presented as follows: P = 370 + (21.6 x LBM), where the Latin abbreviation stands for lean body mass.
Counting calories in foods
Learn to eat healthy and balanced, count calories. This can be done manually using tables, or you can use special calculators. Tables of the energy value of products will help you in compiling a daily diet. The calorie content of food depends on the combination of proteins, fats and carbohydrates.
Consider a number of the most useful and least high-calorie foods per 100 g:
- Meat products and eggs within 200 calories: eggs, beef, brains, liver, hare and rabbit meat, chicken and turkey, liver and kidneys, veal and pheasant, chickens and beef tongue. Calorie content depends on the method of heat treatment. Fried foods should be avoided: calories increase, benefits decrease, and metabolism becomes more complicated.
- Fish and seafood in the range of 150 kcal / 100 g: beluga, pink salmon, pollock roe, boiled squid, flounder, fish cakes, boiled mullet, bream, smoked and boiled cod, boiled crabs, shrimps, tench, mussels, sterlet, catfish, hake , oysters, pike, hake.
- Dairy products with an energy value of up to 300 calories: kefir, milk, curdled milk, cream, sour cream, goat cheese, cottage cheese. It is worth noting that dairy products in reasonable proportions contribute to the improvement of metabolic processes in general.
- Cereals and flour products with a minimum energy value of up to 300 units: pancakes, bagels, dumplings, buckwheat and oatmeal porridge, dietary fiber, durum wheat pasta and wholemeal flour, oatmeal and wheat porridge, bran, barley on the water, dumplings with minced beef, boiled unpolished rice and milk porridge, Borodinsky and grain bread, rye bread, barley milk porridge.
Try to limit your intake of: light raisins, potato chips, fried potatoes, olives, white beans, dates. Among drinks, it is highly recommended not to drink high-strength alcohol - cognac, liquor and vodka.
Calculation of calorie content of ready meals
Plan a weekly or monthly meal plan. Here is an example menu for 5 days:
- First day. Breakfast: cottage cheese 2% (80 g/82.4 kcal), natural yogurt (100 g/66 kcal), rye bread with butter (80 g/132 kcal + 20 g/149 kcal). Lunch: borsch with beef (250 g/157.5 kcal), mashed potatoes (150 g/159 kcal) and chicken cutlet (90 g/129 kcal), Mimosa salad (120 g/254.4 kcal), juice tomato (200 ml / 42 kcal), Borodinsky bread (20 g / 41.6 kcal). Total: 1212.9 kcal/day.
- Second day. For breakfast: oatmeal porridge (100 g / 111.5 kcal) and an apple (100 g / 45.5 kcal). Lunch: vegetable soup (200 g/160 kcal), barley porridge (150 g/146.6 kcal) with beef liver stewed in sauce (70 g/122 kcal), grain bread (30 g/69.9 kcal), green tea . Dinner: milk rice porridge (150g / 194 kcal) and bagels-bagels (30 g / 100.8 kcal). Result: 793 kcal/day.
- The third day. Breakfast: yogurt 3.2% fat (100 g / 64 kcal), boiled egg (80 g / 127.7 kcal), almond cookies (80 g / 345 kcal). Lunch: pea soup (250 g/165 kcal), chicken pilaf (150 g/162 kcal), cabbage salad with cucumbers (100 g/49 kcal), rye bread (30 g/49.5 kcal), cherry compote (150 g / 148.5 kcal). Dinner: okroshka on kefir (130 g / 61.1 kcal), cracker with raisins (20 g / 79 kcal). Result: 1059.1 kcal.
- Fourth day. Breakfast: muesli with nuts and fruits (45 g/163.35 kcal), black coffee (100 g/2 kcal). Lunch: soup with meatballs (200 g/98 kcal), rice (100 g/344 kcal) and hake fish with sauce (80 g/100 kcal), carrot salad with garlic (50 g/118 kcal), rye bread (30 g / 49.5 kcal), dried fruit compote (150 g / 90 kcal). Dinner: pumpkin puree (100 g/88 kcal), oatmeal cookies (20 g/87.4 kcal), kefir 1% (100 g/40 kcal). Result: 1180.25 kcal.
- Fifth day. Breakfast: carrot juice (100 g/28 kcal), fruit salad (150 g/69 kcal), white bread toast (25 g/82.75 kcal). Lunch: light fish soup (150 g/34.5 kcal), buckwheat porridge (150 g/198 kcal) with mushroom sauce (40 g/32.8 kcal) and meatballs (80 g/137.6 kcal), wheat bread (30 g / 72.6 kcal), rhubarb compote (150 g / 39 kcal). Dinner: cottage cheese casserole (100 g / 168 kcal) and green tea. Result: 862.25 kcal.
How many calories do you need to lose weight
The norm is calculated individually. On average, the indicator ranges from 1500-2200 kcal / day. If the goal is to lose weight, then the daily energy value of the products must be reduced and the scheme should be followed until the extra pounds disappear. Then you need to follow a balanced diet and stick to a new diet.
Here are some examples and compare the formula calculation with the results of the calorie calculator:
- Woman, aged 30, height - 165 cm, weight - 75 kg. Lack of regular physical activity. For weight loss, you need to get up to 1411 kcal / day, 1764 kcal without changes - the result of the calculator. We consider according to the Mifflin-San Geor formula: 10 x 75 kg + 6.25 x 165 cm - 5 x 30 years \u003d 750 + 1031.25 - 150 \u003d 1631 x 1.2 (coefficient) \u003d 1957.5 kcal / daily norm.
- Girl - 17 years old, height - 160 cm, weight - 66 kg. Irregular sports activities, maximum 3 rubles / week. Calculator result: for weight loss - 1172 kcal / day, unchanged - 1944 kcal / day. We consider according to the Harris-Benedict formula: 655.1 + 9.563 x 66 + 1.85 x 160 - 4.676 x 17 \u003d 655.1 + 631.158 + 296 - 79.492 \u003d 1502.766 x 1.375 \u003d 2066.3 kcal / day - the norm.
Ready meals calorie counter
A calorie counter is an automatic or periodic system for calculating the energy value of individual foods or their combination. Used to properly distribute nutrients within the required daily allowance or monitor the balance of intake and consumption.
You can keep a calorie counter yourself, use online services, a program or a mobile application. Mobile applications are very convenient for keeping a food diary. Also as an option - keeping records in an Excel spreadsheet. Measure your weight and body measurements weekly, record and analyze the result.
If you like the innovation of progress, it is more rational to purchase a calorie counter on your hand in the form of a bracelet or buy a skipping rope with electronic functionality. Sports bracelets are equipped with a full-fledged interface that allows you to control and analyze your active lifestyle. To control and read data, the bracelet is connected to a smartphone.
Consider in detail the functions and benefits of such bracelets:
- Pedometer. The device not only counts the steps, but also determines the minimum required for you.
- Activity Analysis. By opening the application, you will find out the exact number of steps taken for the current period. When attending workouts, do not forget to include them in your schedule - this will allow you to monitor calories burned and weight loss.
- Calorie counter. This is perhaps the highlight of the interface. You can select products from a list or scan barcodes and enter a portion of what you eat. The program will determine how many more calories you can consume.
- lift function. It won't let you stay too long. It is enough to program the device and set the time interval (for example: 10.00 - 20.00, interval - 1 hour), how the bracelet will vibrate, reminding you that it is time to get up and move.
- Sleep analyzer. It will allow you to determine its quality, see a graph with all phases and periods of awakening.
- Adviser. Be prepared for the fact that the program will give advice several times a day. It is worth noting that they are not at all useless and are based on an analysis of the vital activity and physical form of your body. For example, if the quality of sleep does not reach the norm of 25%, you will receive a notification-recommendation that you need to alternately breathe through different nostrils before going to bed, as yogis do.
It should be noted right away that using the functionality of the bracelet is possible only if the smartphone has a special application that can be downloaded for free.
Food colorizer for Android
The calorizer is a calculator-analyzer of the energy value of products. Provides a report on the calorie content, amount of fat, protein and carbohydrates in a product or a finished meal.
If you have Android, install the free app from Google Play. The software add-on contains a table of products with a calculation of the energy value per 100 g. This application will help you think through the diet for each day. It works offline, that is, it does not require an Internet connection. It is enough to download the application and upload the product database.
Benefits of the Colorizer app from Google Play:
- Each viewed thematic material is saved in the history.
- Important information can be bookmarked by clicking on the star icon.
- "Favorites" and "History" can be edited, moved, deleted.
- Using the design settings, change the themes and graphic presentation of the interface, font and color.
- The "Article of the Day" widget randomly displays material from a previously loaded database on the screen.
Weight Loss Calorie Calculators
A calorie calculator for a computer or phone helps control metabolism and gradually reduce weight. The main function of such a program is the calculation of proteins, fats, carbohydrates and the analysis of the total energy value. Smartphone applications are equipped with wider functionality: barcode scanning of products, weight control chart, meal card, body mass index analysis function, etc.
Android Calorie Calculators
We present to your attention a brief overview of the best Android apps.
MyFitnessPal:
- The most advanced food database for 3 million items;
- User-friendly interface with a program for remembering your favorite dishes and food cycles;
- Synchronous work with the site allows you to keep a diary both from your phone and from a computer;
- About 400 exercises, strength and cardio training statistics, the ability to create custom fitness links;
- Ability to connect friends;
- Performance reporting, goal setting, English and metric chart support.
- Barcode scanner and manual input;
- food diary;
- Exercise diary;
- Journal of Progress;
- Diet calendar.
- Graphs of consumption of carbohydrates, fats, proteins and comparison with the norm;
- Accounting for water consumption;
- Nutrition and training plan;
- Protection against accidental deletion by storing data on the server;
- Body volume control (chest, waist, hips, arms, legs);
- The ability to choose a weight loss program and adjust the schedule.
iphone calorie calculator
Below is an overview of the best calculators for iPhone.
All-in Fitness:
- Base of audio-video materials in HD-quality on exercises for men and women;
- 100 ready-made complexes from fitness experts;
- Product database for 300,000 positions;
- Schedule for taking vitamins and minerals;
- BMI calculator.
- Recommendations from Mifflin-Jeor;
- Autonomous operation of the interface without connecting to the Internet;
- Goal setting (weight, volumes);
- Expanded database of glycemic indexes of products;
- Quick product search by first letters and in real time.
The highest energy value is found in fatty foods. In french fries and chips, it rolls over - this food is detrimental to health. Figs and butter are also high in calories, however, these products are very useful in reasonable proportions. Try to eat 4-5 times a day, including foods of different categories in the diet: grains, fruits and vegetables, dairy products, meat and poultry, seafood and fish. Breakfast should be energetically valuable - it sets the beginning of the day, lunch should be complete, including the first and second courses, and dinner should be light.
Calorie counting is the most effective way to lose weight. When used correctly, it can give 100% results. Knowing the individual daily calorie intake, you can adjust the diet and achieve your goals faster.
Parameters affecting the choice of diet
The diet should be based on the characteristics of the body and the required amount of nutrients. To calculate how many calories you need per day, you should consider:
- daily activity level;
- age and gender, since men need to consume more calories than women;
- the presence of training;
- figure parameters, which include height and weight;
- habitual diet.
Thus, having the necessary calculations on hand and knowing how many calories you need to eat per day, you can adjust your diet and achieve the expected results faster.
Women's and men's daily calorie intake
Fats, proteins, and carbohydrates are three key micronutrients that provide the body with the necessary energy and support biochemical processes.
The female body requires less daily calorie intake than the male body. This is due to the inherent genetic ability to quickly gain weight for full-fledged procreation.
The norm of kcal per day for a woman is on average about 2000 kcal. If it is necessary to lose weight, 500 kcal or 10-20% are taken away from the calorie norm for different age groups of women with different activities and diets.
At the same time, the number of calories per day should be reduced gradually, otherwise a sharp reduction in the intake of substances necessary for the body can provoke malfunctions in the menstrual cycle, a weakened immune system, a slowdown in metabolism, or problems with the heart.
In order to determine how many calories a day a man needs, it is necessary to take into account that they have an accelerated metabolism and are prone to rapid weight loss. Therefore, for representatives of the masculine gender, it should consist of a diverse set of products.
The average calorie intake per day for a man is 2400 kcal and may fluctuate due to age, intensity of exercise, lifestyle and weight. To lose weight, men, like women, need to consume 10-20% fewer calories than the prescribed norm.
The daily requirement for calories, as well as carbohydrates, proteins, fats for able-bodied women and men is presented in the table:
How many calories do you need to lose weight?
In order for the body to activate defense mechanisms by slowing down the metabolism, it is necessary to understand exactly what calorie deficit is needed for weight loss. Experienced nutritionists advise to calculate how many calories a person needs per day, and then subtract 10-25% from the results.
It is important not to reduce the calorie content of the daily menu below the needs of the basic metabolism, since such a process of losing weight will be accompanied by loss of muscle mass and general discomfort.
You can create a 40% daily calorie deficit for weight loss in a very fast way. But it should be remembered that the safe calorie limit without the supervision of a nutritionist and a doctor is 1800 kcal for men and 1200 kcal for women. Otherwise, a person will not only lose weight, but will reduce immunity and simply deplete his body.
Online calorie calculator
Calorie per day calculator will help you find out:
- how many calories you need to eat per day for the body to function normally;
- how many calories do you need to lose weight;
- how many calories it takes to gain weight.
To calculate calories for weight loss, you must specify your height, weight, gender, age, level of physical activity. You don’t need to do anything else, the online calculator will do everything by itself.
The calculation of daily calorie intake can be made using two different methods: one of the most modern, according to the Mifflin-St. Geor formula, derived in 2005, and according to the older, but still popular among nutritionists in our time, the Harris-Benedict formula, known from 1919.
Drying the body
Drying the body is a set of actions, the implementation of which reduces the percentage of adipose tissue in the body, highlights the muscle relief as much as possible, and also burns subcutaneous fat.
Drying the body for girls and men consists in cutting carbohydrates in the diet, drinking more water, increasing the consumption of high-protein foods and sports nutrition.
According to the advice of experienced nutritionists and trainers, to saturate the body with useful elements with protein, it is necessary to consume vegetables and fiber, as they combine perfectly and enhance the absorption of each other.
To draw up the correct diet, you should calculate the bju online using a calculator. Thus, you can find out not only the individual need for calories, but also the necessary ratio of proteins, fats, carbohydrates, based on the goal pursued.
The application of knowledge about proper nutrition and diet planning is one of the main factors influencing the process of weight loss. The effectiveness of losing weight depends on many circumstances, but only a comprehensive approach to the existing problem will help to solve it effectively.
Discussion
The article is bullshit and composed by mediocrity. It seems that the numbers in the table for calories and useful substances from the daily ration are taken from the ceiling. The brain during active work, during mental labor, consumes about 30% of ALL the energy received from food by the body, and in the article such people of mental labor are equated with those engaged in light physical labor.
That is, engineers and scientists in their rations and its nutritional value are equated to scrubbers and laundresses. It is from such idiots who compose such articles and tables that the degradation of society and the collapse of states begin.
22.01.2019 14:15:00, NwePR666
How many calories to eat per day for weight loss?
29.08.2018 16:42:03, MarinaSkin day I train
11.08.2018 10:36:23, VictoriaComment on the article "How many calories do you need per day to lose weight? Calorie calculator online"
And so the calorie calculator calculated for me that with my height and weight, and a sedentary lifestyle, in order to lose five kilograms, I need to eat 1300 kcal per day. so it seems that in calculators the limiter is, how many calories are from fats, how many are from carbohydrates, etc.
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