The required amount of calories per day for men

How many calories you need to consume per day? Calories per day for women and men:

Food gives the human body the necessary energy. Depending on the individual characteristics can calculate how many calories you need to consume per day and pick the best foods for your diet.

Where calorie consumption?

Every organism needs its "portion" of calories, which depends on lifestyle, age and gender. Performing various actions, a person spends a certain amount of calories.

The load in this case may not only be physical. Even in the state of complete rest third of the total energy consumed in the production of heat, metabolism, pumping blood through the vessels.

For a cheerful mood and beautiful waist is necessary to conduct calculation of calories per day.

Thanks to an active lifestyle and regular sports activities fats and carbohydrates slather. For example, one hour of running is possible to lose 530-540 calories.

If the time for jogging not, then you need to walk as much as possible. On the day a person must walk at least 6 km to keep in shape and good spirits.

To overcome this route need 220-230 calories and one hour of time.

Overeating is threatened not only by the problems with the stomach, but also overweight. The subcutaneous layer of fat - this extra energy that the body has not had time to spend. Knowing what calories per day is needed for a specific person, you can not be afraid of sagging belly and sides.

Learn to count calories

Getting rid of the extra kilos is better to start with a review of what is in the refrigerator and used every day. The number of calories per 100 grams is indicated on the packaging of all products. For convenience, you can start a notebook in which to record the time, type and amount of food eaten.

producing paymentcalories a dayTaken into account everything, even the smallest candy. With the help of kitchen scales necessary to weigh the vegetables, fruits, cereals and meat.

If a product without a label, on which there is information on the energy value, the necessary information, you can easily find in the vast online magazines about proper nutrition.

Count the calories in soups or salads is easy. Every ingredient necessary to separately weighed on the scales and record the results. Then, using the calorie chart, calculate the required number. For example, 100 g of raw potatoes 77 calories, and 750 grams - 577.5. When heat-treated cereals and pasta are increasing in weight, so the calculation of the dry product are.

How to calculate the required amount of calories a day?

So as not to harm its own figure need to know how many calories you need to consume. On the day for each person has his own rule. The statistics say that 2,000 calories - this is the average demand, that is, the necessary calories.

On the day you can no longer uportreblyat this norm, then the waist will keep the previous volume. In fact, this figure is not sufficiently accurate.

Determine what needs calories per day for men and women of different age and weight category, it is possible according to a special formula, Harrison-Benedict:

Women: 650+ (9,6 × weight in kg) + (1,8 × Length) -4,7 (age)

Male: 60+ (13,7 × kg) + (5 × Length) -6,8 (age)

The resulting number must be multiplied by a coefficient which is different and depends on the activity during the day:

• Rare sports or sedentary - 1.2;
• Visiting the gym 2-3 times a week - 1,375;
• Regular exercise 4-5 times a week, -1.55;
• Professional training every day - 1.7;
• Classes 2 times a day (or heavy physical work) - 1.9.

How many calories you need to eat per day to lose weight?

To lose weight you need to reduce the amount of energy products. But this does not mean that we should starve! Nutritionists recommend that no more than 20% reduction in the level of daily replenishment of energy reserves.

For example, if as a result of counting by the formula came in 1500, it is safe for the health of reduction up to 1200 calories per day. The menu should be as useful and contain fresh vegetables, fruits, protein.

Making the correct calculation is always consumed calories per day is about the plan products.

If the weight is significantly higher than normal, then the power supply is necessary to radically change and constantly monitor the daily calories. Restrictions on eating at first cause a feeling of hunger.

Gradually the body becomes accustomed to the restructuring and the extra weight will go away. It is important to give the body physical activity: training in the gym, aerobics, jogging, cycling.

If you spend more calories than you consume, then the result will not take long.

Menu for 1200 calories a day

Such an amount is considered optimal for weight loss without causing any harm to the body of women. The resulting energy will be enough to sustain the work of the body, and the feeling of hunger will not pursue all the time. By counting the number eaten "fuel", you must write everything down in a notebook or notepad.

First of all, "split" into several parts 1200 calories. On the day the menu is usually divided into 5 meals (every 3-4 hours). Version of the daily diet:

Breakfast:

• Oatmeal raisin water - 200 g;
• Tea without sugar

Lunch:

• Salad of cucumber and tomato, olive oil - 150 g;
• Nonfat yogurt - 200 ml;

Dinner:

• A vegetable soup or broth (available on low-fat broth) - 1 plate;
• Rye bread - 1 piece;

Snack:

• Apple (banana);
• Yogurt (tea);

Dinner:

• Boiled potatoes (jacket) - 2 units .;
• Vegetable salad - 150 g;
• Kefir (tea).

Ingredients can choose according to taste preferences within 1200 calories.

How many calories you need a female body?

Female half of the population of larger monitors consume foods and their quality, than men. Due to such vigilance sagging sides can avoid and prevent the lack of vitamins. Daily diet should consist of a woman of the products that leave a feeling of satiety for a long time.

All the calories eaten per day for women should not "float" orange peel. You can, of course, afford a slice of cake or some chocolates, but more useful bring fresh juice or yoghurt drenched cereal.

Be suitable diet, you can use a dietitian, who will take into account all the requirements of an organism depending on age and weight.

Girls in their teens need as many useful products as possible from which the energy will go to the process of the body's growth and mental labor. Norma consumed calories per day from 2700 to 2800.

After 25 years, the number of necessary energy and reduce the daily ration can be reduced to 1800-2000.

Using the formula for the calculation, you can see exactly how many calories needed per day for women of a certain age, and activity level.

Calories and pregnancy

During the childbearing woman's body needs constant nourishment, but "eating for two" at the same time is not necessary. On the quality of food affects the health of the expectant mother and the baby. So be sure you need to know how many calories you need to consume per day.

in the first months of interest law regime is not much different from the usual routine. Therefore, the calories consumed at the same rate as before. Hoping the daily rate, you must take into account body mass index (BMI), weight, and activity.

mass index is calculated using the formula:

BMI = weight (kg) / height (m2)

The normal rate is between 18.5 - 25. For these values ​​of the daily diet of a pregnant should consist of 2400-2800 calories. Accordingly, if the index is greater than the norm, the amount of food consumed should be reduced, not to gain extra kilos. Skinny girls with insufficient body weight, you can increase the amount of calories to 3200-3400 per day.

How many calories a day you need a man?

Male body always need more energy than women. This is related to body weight and a fast metabolism. Meals men should be wholesome and beneficial for the normal operation of the internal organs.

a man who goes to the gym daily ration of 2 times a week, should consist of 2500-2800 calories. Depending on the load, this value may vary up or down.

Find out how many calories a day should be the man to use, it can be on the same system.

Slimming need to calculate and reduce the rate of a specific day, using the formula Harrison-Benedict.

Weight loss for men can be up to 4 kg for the correctness of the menu, where the intake of calories per day will be reduced. I have to give up harmful preservatives and alcohol.

In the latter, by the way, also contain calories, but no benefit from them, the body is not present. In beer, for example, contains 42 calories per 100 g, and vodka -270 calories.

Nutrition for body drying in men

Protein diet is aimed at getting rid of fats and reducing carbohydrates. Due to this beer belly gradually reborn in the press. For the construction of the muscular system must be included in the daily menu longer protein. In addition, the body needs vitamins and minerals.

Calculate the amount of the basic "building" element simply, per 1 kg of body weight necessary to 1 g of protein. In the morning you must eat porridge (buckwheat porridge) on the water, seasoned with a teaspoon of honey. Fruit you can eat an apple or banana. At lunch - cheese cakes and a glass of drinking yoghurt.

Lunch should consist of soup on chicken breast and second dishes, such as stewed potatoes. But snack - cheese and tea. Dinner may be composed of boiled (man) dietary meat and vegetable salad. The number of calories per day is calculated according to weight and age.

Within 2 months of the protein diets result will be noticeable.

A source: https://www.syl.ru/article/182244/new_skolko-kaloriy-nujno-upotreblyat-v-den-norma-kaloriy-v-den-dlya-jenschin-i-mujchin

How many calories a day you need to eat a man: the rate and calculation formula

All people need food. After all of her person receives energy. For the full functioning of the whole body balanced nutrition is required, during which organism obtains sufficient concentration of lipids, proteins and carbohydrates, minerals, vitamins and et al.

useful components present in the product. How many calories a day you need to eat a man it depends on many factors.

These include physical activity, allowing you to quickly expend calories received, a man's age, as over the years, slowing metabolism and metabolic processes, and so forth.

The daily calories for men

So, how many calories a day you need a man? Nutritionists developed special caloric norm for a particular group of people, which are caused by the age group of men, the degree of physical activity. Presented better to stick to the rules. For the convenience of calorie is measured in kilocalories.

How many calories should be the man in the day, not difficult to calculate. To do this, take into account the age group person, CFA. Under this abbreviation refers to the image of a person's life, such as physical activity per day. Factor depends on the activity of men:

• CFA = 1.4. In this category are knowledge workers. For example, an architect, programmer, dealer, manager, broker, engineer, etc. Similar types of professional activity;
• CFA = 1.6. This group of workers are ranked light work, such as the driver, packer, driver, food service worker, a stylist, a restorer, etc .;
• CFA = 1.9. This group of men include locksmith, plumber, machinist, heavy equipment drivers, etc .;
• CFA = 2.2. Men whose profession is crossed with a strong physical exertion. For example, a builder, Loader, Woodworker, etc .;
• CFA = 2.5. Person whose profession is associated with the highest level of physical activity - an athlete, reindeer herder, concrete worker, and so on.

Calorie intake per day for men depends on age and activity.

When a man characterized by lack of exercise, as it relates to the knowledge workers - sedentary work for 5-8 hours a day, the diet is tailored to the information.

Men 18-30 years of age must be up to 2400 calories; aged 31-50 years - 2200 kcal; and after the age of 50 is sufficient 2000 kcal.

When a normal day is characterized by moderate intensity, the amount of calories per day for men increases. According to the medical tables can cause the following data:

1. 18-30 years - consume up to 2800 calories per day.
2. 31-50 - 2600 kcal per day.
3. 50 - up to 2500 kcal per 24 hours.

Against the background of excessive physical activity male body need a lot of energy component, respectively, need high calorie menu. At the age of 18-30 years to 2900 kcal, 31-50 - 3100 kcal, from 50 years of age in 2800 calories a day.

The role of calories in a person's life

How many calories a day you need a man discovered. Find out what calories, and why do they need the body? Previously, hardly anyone thought that such a calorie, and what is its "mission". But in a world where not only women, but men tend to slender body, interested in weight loss process, the question is quite relevant.

A calorie is equivalent to the energy that the body gets from food. At the use of food a person receives the calories that provide energy supply for the normal functionality of all organs and systems, as they lead to weight gain.

After consumption of a product body begins to consume energy obtained because the food is transformed into nutrients for the body. If the body does not have time to burn them, for example, against the background of sports activities or heavy physical work, the calories are deposited in the form of subcutaneous fat on the abdomen, thighs, etc.

The stronger sex should eat at least three times a day, dividing these tricks caloric intake depending on your rules. In the daily diet should be a balance of B / M / Y:

• Carbohydrates are needed in large numbers as they appear the main sources of energy supply. At night the male body should receive 60% of the carbohydrates of the total number of useful components. Adequate intake of carbohydrates - a normal operation of the kidneys, brain and central nervous system;
• Proteins are the building element. The day a man should consume at least 10%, in ideal - close to 30% of the total diet. They support the immune status, contribute to the preservation of muscle mass, take part in the regeneration of damaged tissues;
• Lipids are involved in the work of all organs and systems without exception. They protect the internal organs from damage. The daily rate is up to 30%. If you completely abandon this component, the man loses vitality.

How many calories per day should be a man, to calculate just enough. There are various formulas to facilitate this process.

Formulas for calculating the daily requirement

How many calories a day you want to man can be calculated by a formula Mifflin San Zheora. This method of calculation is relatively recent - about 10 years ago, is considered to be a modernized method of calculating daily calories. He determines exactly how many calories you need a man at rest.

The formula looks like this: 99.9 * on body weight in kilograms + 6.25 * growth in centimeters - 4.92 multiplied by the person's age + 5. The result is multiplied by the required activity factor, which we discussed above.

You can determine the number of calories per day for men using the Harris-Benedict formula. Formula: 88,36 13, 4 times the weight in kilograms multiplied by 4.8 + growth (in the figure to take in cm) - 5.7 times the number of years. The resulting sum is multiplied by the degree of stress in the day (CFA).

If a man wants to know their daily calorie to lose weight, you first need to figure out your optimal weight. It is calculated as follows: from 100 men rob growth.

For example, if a man height 185 cm, its ideal weight of 85 kg. If the formula we get a figure of 100 or even 120, it indicates the presence of excess weight.

Therefore, the calculation is carried out calorie menu based on the desired weight loss.

As a result: the daily calorie ranges for men from 2100 to 2800 kcal per day. When calculating the CFA must be considered (activity factor), age, body weight. The number of calories needed per day for each man individually. But the principle is the same calculation, so calculate their number will a representative of the stronger sex.

A source: https://ManExpert.ru/pitanie-dlya-zdorovya/skolko-kaloriy-v-den-nuzhno-upotreblyat-muzhchine.html

How many calories a day you need a man

In this article, we will examine the question of interest to many members of the stronger sex-conscious about the appearance of how many calories you need per day to the man?

• general information
• The influence of lifestyle
• calculation formula

Neobhodimle number of calories per day for men: important points

Everyone should understand that the required amount of calories per day for men is higher in comparison with the needs of the female body. This is explained by a higher rate of metabolic processes in the body.

Men are more easily given to losing weight, it is easier to keep the body in good shape. The daily amount of calories for men above in connection with greater muscle mass than women.

Musculature requires a certain amount of energy to function properly.

How many calories a day you need to man: physical activity

To determine how many calories a day you need to man, it is important to take into account the lifestyle and physical activity that affect energy consumption.

Sedentary work

Consider how many calories a day should be a man with a sedentary lifestyle (office workers). At the age of 18 to 30 years old need to consume daily to 2,400 calories from food and from 31 to 50 years - 2200 kcal, in older age need to restrict the diet of 2000 calories.

moderate activity

Now consider how many calories you need per day to the man with a moderately active lifestyle. people fall into this category are performing morning exercises, activities include hiking or evening jog. From 18 to 30 years old need to consume 2600 to 2800 calories for up to 50 years - in 2400-2600, and after 51 daily menu should be limited to 2200-2300.

high activity

Finally understand, as you need calories a day man, active in sports? should be consumed with food to 3,000 kcal, after 31 to 50 years to 30 years - 2800, and at the age of 50 is limited to the daily rate of 2500-2700.

How many calories you need per day to the man: the formula for calculating

Occurring in formulas index is equal to:

• 1.1 - with sedentary work;
• 1.3 - the average level of activity;
• 1.5 - with regular sports and physical activities.

Perform calculations and find out how many calories a day you need a man in order to maintain good physical shape. To lose weight, you need to reduce the caloric content of 500-800 kcal, and to set it to be increased by a similar amount.

A source: http://www.SportObzor.ru/diety-pravilnoe-pitanie/skolko-kaloriy-neobhodimo-muzhchine-v-den.html

Rate and calculation of calories per day for women and men

Diet calorie counting

09.02.2018

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11 min.

Every night and day activity requires the expenditure of force, accompanied by waste of calories. Calories - is an important element that allows a person to move, run, wash the dishes, work.

Every person, regardless of gender, age, race, body needs to replenish energy. The volume of calories for each person is different, but there are equations that are able to get close to the ideal number.

It depends on the sex, weight, lifestyle, daily activities.

Daily intake for men is usually higher than the norm for women. The younger a person is, the more calories he needs. An active lifestyle also requires more energy supply.

The higher the weight, the more thoughtful you need to pick a diet that will help bring it back to normal.

Are of great importance and health problems if a person is ill, his food is made with greater precision and responsibility.

An important component of the human diet - BZHU. They support the biochemical composition of the body, fill it with energy. People watching their daily diet and filling time of its proteins, fats and carbohydrates, helps your body to be healthy, strong and keep fresh appearance.

Carbohydrates are an energy source. They contain more than 50% of the daily requirement of calories the body needs.

When ingested carbohydrates come into the cleavage process to glucose and other important substances for the body, they are the fuel fed to humans. All the organs are functioning thanks to this fuel.

If the organs do not get enough energy, they cease to function properly. Carbohydrates are found in fresh fruits and vegetables, whole grains, berries, herbs and other products.

Protein is an element of the human body, which builds all its cells. It is necessary for muscles, nails, hair and skin, internal organs.

The protein is a structural element of virtually all systems of the human organism. Approximately 15% of the calories it gets from protein.

Most of the protein is present in many foods derived from animals, eggs, cottage cheese, meat, fish, nuts and a variety of other products.

Fats are also very important for the body. 25% of calories ingested with them. They contain essential for the human body and to maintain its macro life.

They are forced to operate the defense mechanism of the human body, are involved in metabolic processes, and only a small part of the functional importance. Fats tend to accumulate in the event of excessive intake.

In the case where a person will miss them, it will feed the fat reserves the body with energy. However, there is a downside - the excessive accumulation of fat can lead to problems with weight, obesity. Begin diseases of the digestive system, heart.

But a negative effect on the body trans fats, unsaturated considered useful. They are found in olive oil, fatty fish, nuts, dairy products, avocados, eggs and other products.

If every day to eat the required amount of the above elements, the body will always be on our toes.

Ezhendnevnoe number of calories for each person individually. It is determined by the following factors:

• A way of life.
• Weight.
• Age.
• Paul.
• Features presented in the following table:

Lifestyle	calories
Sedentary	Suitable for men who commit a minimum of movements every day. Spend a minimum of energy. This is typical for the unemployed, working in the office, and so on. D. The number of calories needed depends not only on the way of life, but also by age. For example, for men the age group 19-30 years, a sufficient number of daily calories - about 2,400 to age group 31-50 years, the rate - about 2,200, more than enough for adult men only 2 after '51 thousand. calories
Moderate	Can approach men last group, but which are involved in sports. Calories are needed for men younger age group 19-30 years - 2800 kcal, for the middle age group 31-50 years - about 2,600 kcal for men older age group after 51 - 2400 calories daily will enough
Active	Suitable for active people who are always on the road or driving. Also - a good option for professionals who need to spend a large amount of force. Calorie daily allowance for men 19-30 years old - 3 thousand, the age group 31-50 years -. 2900 kcal for men 51 need approximately 2600 calories

For women usually require a smaller amount of strength and energy, and therefore calories, unlike males. The daily rate depends on the sex, age, weight and lifestyle:

Lifestyle	calories
Sedentary	Suitable for girls and women who are doing good work in mental rather than physical. Girls age group of 19-25 years old on the day you want to eat about 2 thousand. kilocalories, between 26-50 years of daily diet should contain 1,800 calories, aged more than 51 years for the normal operation of the body only needs 1,600 calories a day
Moderate	Such a diet is required to girls with a sedentary lifestyle, but sometimes involved in sports, went on nature, and the like. Age between 19-25 years - 2200 calories, the age group 26-50 years - 2 thousand. calories a day, after '51 caloric needs about 1800 kcal
Active	Sedentary life involves constant movement and spending power, which means that these forces must somehow fill. Daily norm of the female body in 19-30 years is considered to be 2400, women 31-60 years of age must not consume less than 2200 calories and for women over 61 - 2 thousand. kcal

Do not forget about the weight category in the selection rules. You can not torture the body of malnutrition or overeating. It threatens health problems and not only. If a person suffers failure in weight - it is necessary to increase the daily rate. If a person is overweight - must be reduced. The same standards are suitable for teenagers.

Daily intake of calories for pregnant women is slightly different from the norm is not in position.

Girls and women awaiting replenishment, you must know what to drop extra weight, yet continues breastfeeds, is contraindicated. To gain excessive weight also prohibited, not necessarily eat a double standard.

For proper development of children need to eat right, consume a moderate amount of food a day, with the correct calculation of the calories.

In this case the daily rate depends not only on gender, height, weight, age, but also the duration of pregnancy. The higher the term, the higher the calorie content. food begins with 2500 calories a day, with each passing month increases by a certain amount. Finish need 3200 calories per day.

Such power is required due to changes in a woman's body, in a hormonal background. Calories spent not only on the mother at this time, but also to the child. The energy necessary to both. Norma persists after birth, as the mother starts to breastfeed. During this period, daily intake of calories is about 3500, after the cessation of feeding and reduced rate. Thus it will be easier to lose too much.

Scientific researchers have created a variety of options for vyschityvaniya ideal daily calories. These formulas enable us to find the perfect diet.

The most popular are the following kinds of calculation of calories.

The formula described below was developed in 2005 year. Of all the currently existing is more accurate, it is designed to produce a diet and nutrition standards for adults.

The downside of this formula is considered that the selection of diet and daily calorie intake is not taken into account the ratio of muscle and body fat layer.

It is known that muscle mass depends on this ratio.

Formula for men:

• Total weight (kg) x 10 + full length (cm) x 6.25 - full age (years) x 5 + 5.

The formula for women:

• Weight (kg) x 10 + full length (cm) x 6.25 - full age (years) x 5 - 161.

Further, in calculating the daily calories important factor to take into account physical activity. CFA - any kind of activity, whether it is training or walking. The results obtained when the formulas must be multiplied by the CFA. What comes out, and there is a daily intake of calories.

calculation factor physical activity:

• Minimum load = 1.2.
• Small load (light, several times a week) = 1.375.
• Average load (exercise about 4 times a week) = 1.4625.
• Increased stress (exercise intensity increased about 5 days a week) = 1.550.
• Lesson daily trainings = 1.6375.
• Daily workouts of high intensity = 1.725.
• Hard training every day = 1.9.

He appeared back in 1919 year, for this reason inaccurate in some calculations. Accuracy is about 4-5%.

Formula for men:

• 13.75 + 66.5 x total weight (kg) + 5.003 x full height (cm) - 6.775 x full age (years).

The formula for women:

• 655.1 + 9.563 × n. in. (Kg) x 1.85 + full height (cm) - 4.676 x full age (years).

Just as in the previous formula for calculating the results should be multiplied by the CFA.

This formula is based primarily on the CFA calculations.

counting rate physical activity:

• Load Minimum = 1.2.
• Small load (light, several times a week) = 1.375.
• Average load (exercise 5 times a week) = 1.4625.
• Increased stress (exercise intensity increased up to 5 times a week) = 1.550.
• Lesson daily trainings = 1.6375.
• Daily workouts of high intensity = 1.725.
• Hard training every day = 1.9.

The formula for women:

• 18-30 s = (0,062 × total weight (kg) + 2,036) × 240 × CFA;
• 31-60 years = (0,034 × n. in. (Kg) + 3,538) × 240 × CFA;
• after 60 years = (0,038 × n. in. (Kg) + 2,755) × 240 × CFA.

Formula for men:

• 18-30 s = (0,063 × total weight (kg) + 2,896) × 240 × CFA;
• 31-60 years = (0,484 × n. in. (Kg) + 3,653) × 240 × CFA;
• over 60 years = (0,491 × n. in. (Kg) + 2,459) × 240 × CFA.

This formula takes into account the percentage of body fat in the body, but does not take into account age, gender, height. This reduces the quality and efficiency of the formula.

Calculation formula:

• Basal metabolism = 370 + 21,6 × x (the total weight).

Lose weight can and should, if there is excess weight. Lose weight must be properly, if dramatically reduce the number of daily calories, the body's response is most unexpected. He will go into protection mode, during which the fat will accumulate in the body even from a small amount of food.

Factors affecting body weight and health condition are:

• Floor.
• Age.
• Lifestyle.
• The daily amount of calories and others.

It is important to know about the calories:

• The calculations are approximate.
• When calculating basal metabolic rate does not take into account the ratio of muscle and fat.
• Daily limit - 1182 calories.
• Selecting a set of products and methods of food does not matter.
• We need a food diary.
• The diet should be combined with massage.

Menu:

• Breakfast first: two slices of rye breads with 1 tablespoon jam (raspberry, strawberry, banana, etc...), Half a banana, a cup of tea or coffee with 1.5% cream.
• Breakfast the second: a small plate of buckwheat, one apple.
• Lunch: soup with chicken meat with a bit of home-made noodles, boiled chicken.
• Snack: 5% curd, hot beverage (coffee, tea, etc...).
• Dinner: fish hake steamed, light vegetable salad with olive oil, tomato juice without salt.

Menu:

• First breakfast: salad of fruit (apple, banana, kiwi, yogurt), a hot drink.
• Lunch: 2 boiled eggs, a glass of milk.
• Lunch: cereal (barley, buckwheat, corn), vegetable salad with olive oil (cabbage, cucumber, tomato), cod, baked in the oven or steamed.
• Snack: a casserole of cheese (cottage cheese, sour cream, sugar), tea.
• Dinner: boiled egg, boiled hake fillets, vegetable salad, tomato juice.

Menu:

• First breakfast: tea or coffee with milk and sugar.
• Lunch: milk porridge with dried fruit, raisins, nuts or berries.
• Lunch: vegetable soup with meatballs.
• Snack: mushroom casserole (champignons or any other mushrooms, potatoes, chicken, any cheese), berry biscuit, fruit juice.
• Dinner: cheese meal from (.. Casserole curd, cheese additives, etc.), tea or coffee with sugar.

Menu:

• First breakfast: oatmeal with sugar and fruit (oatmeal, milk, fruit, sugar).
• Second breakfast: a croissant with sweet filling, chocolate drink (tea or coffee), milk chocolate bar.
• Lunch: pasta with chicken meat (pasta, meat, chicken, spices, cheese), vegetable salad (cabbage, boiled egg, sour cream, spices).
• Snack: Fresh fruit (banana, apple, pear, etc...), Peanuts or nuts.
• Afternoon snack: chocolate drink (chocolate bar, milk, ice cream), shortbread, chocolate bar.
• Dinner: baked potato, baked cod, tea or coffee with sugar shortbread.

In order for the body to function properly, you need to take care of their lifestyle and diet. Not only engage once a week or sports occasionally go on a diet.

When losing weight you need to calculate the necessary amount of calories to live, to determine the flow forces to make diet and sports program. Even the minimum rate of calories a day is important.

All this can be done independently, but it is advisable to turn to a professional who will make the table consumption.

A source: https://nadietu.net/weight-loss-diet/calculation-calories/norma-kalorij-v-den.html

The number of calories per day for weight loss, the need for women and men

All Dietitians and Nutritionists unanimously argue that for proper metabolism you need to know individual amount of calories per day to lose weight and eat according to the daily calories - it will help lose weight gently. However, the number of formulas and various online calculators knocks beginners confused. How to make all the calculations and what to do with the received digits?

All food which enters the body, has a certain "weight". Commensurate with this indicator is allocated the amount of energy from food, when it begins to be burned. This "weight" or the energy value is indicated in kcal.

If a person eats so many calories per day, which is equal to the volume of energy produced, not a single gram of food goes to the "fat depot." When the "weight" of the food exceeds energy expenditure, the body unnecessary delays, turning into fat.

The reverse situation gives rise to weight loss, because the shortfall would be made up for from the existing reserves of glycogen.

WHO was removed daily energy intake threshold below which can not be omitted because these numbers - the basic minimum required by the body to maintain life.

By this I mean not only physical activity, but also the work of all the organs, blood circulation and even cell renewal. Later, however, nutritionists found that the 'general' rate of calories a day is not quite reasonable, because

it only takes into account the division by sex, absolutely not taking into account age features, motor activity, muscle mass.

According to WHO girls required to consume 1200 kcal or more per day. Such an amount is intended as a minimum, even with weight loss, and weight maintenance calories for women can increase up to 1600 kcal. After these data were supplemented with regard to age, have been translated, and as a result, reached the following mean daily caloric intake:

• Girls under the age of 25 years need to keep the scope of 2000-2400 kcal.
• Women up to 50 years, these frameworks need to be reduced to 1800-2000 kcal.
• After 51 years it is advisable not to consume more than 2000 kcal in the presence of physical activity, and 1600 kcal - the complete absence thereof.

For men the daily

Representatives of a strong half need much more energy than women because their body mass priori more, they often have higher levels of activity. The minimum daily rate of calories for men - 1800 kcal, but more accurate nutritionists consider the following data:

• Boys under 25 should eat 2,400 to 3,000 calories.
• Men up to 50 years longer required 2000-2800 kcal.
• After 51 years the frame shifted to 1800-2400 kcal.

How to calculate calories for weight loss

It was mentioned above that the floor simple division does not give correct results, since both sexes are able to have a completely different complexion and needs. Experts say that individual calorie calculation rules for weight loss and even weight maintenance should be based on the following parameters:

• age (in years);
• growth (in cm);
• level of physical activity.

For children the number of discretionary calories per day for weight loss do not believe, because their food is mainly on "construction" of the body and internal organs, is deposited in the fat stores only clear excess.

Older people, on the contrary, it is necessary to consume less, especially if they are aimed at losing weight, because metabolism slows down at them. The important role played by human activity, which refers to, and exercise, and walking, and domestic affairs (ironing, cleaning, etc.).

In addition, it should be understood that the calculation of calories for weight loss:

• It requires consideration of hormonal levels, which often brings about changes;
• for pregnant women is made on individual formulas, as they immediately fed and fruit;
• takes into account the physical status - during illness the body will not be as active to burn calories.

Harris-Benedict formula

The oldest, but still works by counting the number of calories per day for weight loss called formula derived in the early 20th century. It is based on 3 main parameters - weight, height and age.

According to this formula, specialists receive basic metabolic rate and to calculate calories per day for weight loss, it is required to find work and the result of energy consumption rate, and after that number reduced by 20%.

Similarly, it can be used to calculate the number of calories per day for increasing muscle mass.

Basic caloric intake in the Harris-Benedict is calculated as follows:

• Women: 655.1 + 9.6 * 1.85 * CCG + HSM - 4.68 * Hlet.
• Men: 66.47 + 13.75 * CCG + 5 * HSM - 6.74 * Hlet.

Formula muffin-dzheora

One way, the result of which physicians recognized as valid, it is relatively recent (2005) compiled by the American Dietetic Association's formula, named Muffin San Zheora.

To memorize it a bit easier than the previous one, since only changes the last digit, and the rest are identical for both sexes. The accuracy of the data that will be obtained when counting, slightly lower than the Harris-Benedict formula.

Priority should know dose of calories at - 9.99 * weight, add to this growth and 6.25 * 4.92 * subtract age. After:

• women on the result of consuming 161 unit;
• men added 5 units.

How to calculate the number of calories for weight loss online

If you use formulas and carry out independent computations you do not want or have no time, will help counter online calorie.

This calculator which operates on one of the above schemes, although it may be used and Catch-McArdle formula or same principle which governs WHO staff.

All these counters to help count the number of calories, which can maintain the shape. However, if you aim to lose weight, it is necessary:

1. Additionally, to determine the level of daily physical activity.
2. Find 80% of the resulting number. If you plan to weight loss in obesity, 90% or even 95%. Deficit should not be more than 20% of basic metabolism.

The quantity of basal metabolism

To calculate the daily amount of calories, as already mentioned, it makes a number of formulas, the choice between them is carried out individually. Basal metabolic rate per day, which is a measure calorie consumption without much activity, you need to learn to take care of the figure.

On the activity coefficient is multiplied it is mandatory if a person does not shut-in since fact move between home and place of work / study also suggests additional energy costs. Note that the online calculator is only suitable for persons older than 18 years.

The level of physical activity determine

Gently lose weight possible and without multiplying the minimum energy intake on the level of activity, but only in the absence of serious physical exertion. For a man who has a sedentary job, those 20% of the difference that there is between the base of the result of the calculation according to formulas and refined, will be a simple way to lose weight. In other cases the basal metabolism existing value must be multiplied by:

• 1,375 - if there are short workouts up to 3 per week;
• 1.55 - during training to 5 times per week duration 1-1.5 hours;
• 1,725 ​​- for the daily workouts of 3-4 hours;
• 1.9 - with professional sports (preparation for competitions, etc.).

Table calorie foods and ready meals

Kalorazh day to lose weight - diet is not hungry. If you study provided herein in calories and foods allowed on the diet, you will notice that the menu can be formed even with some "irregularities" in the form of cookies or dried fruits. Vegetables, berries and fruits are not listed, because their caloric content ranges from 22 to 70 kcal. Approximate picture is:

Product

Calorie (100 g)

Dish

Calorie (100 g)

Oat groats	303 kcal	Boiled chicken	170 kcal
Buckwheat grain	343 kcal	Chicken baked	102 kcal
white rice	344 kcal	Boiled potatoes	82 kcal
black rice	260 kcal	Boiled beef	254 kcal
Pasta	371 kcal	Mashed potatoes with milk	65 kcal
nuts	550-670 kcal	omelet protein	39 kcal
Curd 2%	103 kcal	trout baked	102 kcal

Alternative name of this method of weight loss - cheating. This program is designed for individuals who at some point have noticed weight stop, although caloric intake did not change in a big way.

Zigzag calories for weight loss does not slow down the metabolism, therefore burning fat is about the same speed.

There is even a day, when the rate of the number of calories above the base - is allowed indulgence in food.

How to count calories to lose weight zigzag? the following system:

1. 3 days minimum amount of carbohydrate, calorie diet reduced by 10% on a daily basis.
2. 2 days - large amounts of carbohydrate, calorie diet in basic metabolism or 5% higher.
3. 3 days - BZHU balanced proportions and the number of calories jumping like "normal surplus by 10%, the deficit of 15%."

Minimum calories per day for weight loss

It was mentioned above that women not desirable to lower the caloric content of their diet for a day below 1200 kcal, and men - less than 1800 kcal. However, there is a safe calorie deficit, ie

reduction individually defined basic metabolism for a fixed amount. According to doctors of both sexes need to eat every day, "SBI - 500 kcal."

So, if your SBI - 1480 calories, lose weight quickly cross the border into the 980 kcal prohibited if desired.

Video: The consumption of calories for weight loss

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