We expect the daily rate of calories for men: formula

Do you want to know the daily calories for women or men? It's very simple to do! Enter your age, gender, weight, height, and choose the level of physical activity (how many times a week you are engaged in fitness), click calculate and online calculator will generate for you calculation of daily calories taking into account the weight loss without it!

In additional parameters can select a formula that will calculate the number of calories, - Mifflin - San Zheora or Harris-Benedict and unit - or kilojoules. more on this below in more detail.

The daily calories for women

Formula Mifflin - San Zheora:

Although the formula Mifflin San Zheora appeared only a few years ago, but it is recognized the most accurate today.

The daily calories for women is given by:
10 x weight (kg) + 6.25 x Height (cm) - 5 x age (years) - 161

Now, the result must be multiplied by the factor of exercise:

1.2 - or at least lack of exercise
1.375 - fitness training 3 times a week
1.4625 - fitness training 5 times a week
1.550 - intense physical activity 5 times a week

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1.6375 - fitness classes every day
1,725 - every day intensely or twice a day
1.9 - Daily exercise plus physical work

Harris-Benedict formula:

Harris-Benedict formula is displayed back in 1919 and for the modern man is no longer sufficiently precise, it has an error of about 5%.

Basic daily rate of calories for women it is calculated as follows:

655.1 + 9.563 x weight (kg) + 1.85 x height (cm) - 4.676 x age (years)

The result is also multiplied by the activity coefficient.

The daily calories for men

Formula Mifflin - San Zheora:

Calories per day for men is calculated as follows:

10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5

As calculated for women, the obtained result is multiplied by a factor of physical activity:

1.2 - minimum or no
1.375 - 3 p. in Week
1.4625 - 5 p. in Week
1.550 - intensive 5 p. in Week
1.6375 - every day
1,725 - every day intensely or 2 p. in a day
1.9 - + daily physical work

Harris-Benedict formula:

The daily calories for men is determined by this formula:

66.5 + 13.75 x weight (kg) + 5,003 x height (cm) - 6.775 x age (years)

Do not forget to multiply the result by a factor of exercise.

Daily norm of calories for weight loss

to learn daily requirement of calories for weight loss (Which provide loss of fat), it is necessary from the obtained (read from the one of the formulas and multiplied by the activity factor) to subtract 20% (for rapid weight - 40%). However, the daily rate of your calorie needs to be not less than: weight (kg) ÷ 0,450 x 8.

Knowing your calories, you can easily plan your menu for the day, using rhymes calories or table calorie products, as well as reading information about the energy content on the packaging of products power. However, do not forget at the same time adhere to the principles of proper nutrition with fitness classes.

Calculations of daily calories can be made in kJ (true for products manufactured abroad): 1 Kcal = 4,184 KJ

A source: http://doma-fitnes.ru/sutochnaya-norma-kalorij

Daily Value Calories

To lose weight and burn fat, remember the universal rule: you have to spend more calories than you consume with food. Then the body begins to break down fat and muscle mass in order to obtain the required energy. Spend calories can be through sport. And in order to lower their use with food, you need to be able to count their daily calories.

One of the most popular formulas for the calculation of the daily norm. One of the most popular formulas for the calculation of the daily norm. As a result, you get the amount of calories to maintain weight. And in order to lose weight, you need to create a deficit.

The daily calories of formula Lyle McDonald

Women with a slow metabolism	K = 31 kcal
Women with a fast metabolism	K = 33 kcal
Men with slow metabolism	K = 33 kcal
Men with fast metabolism	K = 35 kcal

TO - a fixed number of calories needed per 1 kg of weight

TO It consists of:

base metabolism: 22 kcal (women), 24.2 kcal (men)
thermoeffect sports training: + 30% (6.6 kcal) - women, 50% (12.1 kcal) - men
thermoeffect meal: 10% + - 2.2 kcal (women) 2.4 kcal (male)

Calculation of calories actually upotreblonnyh food

To count calories, use the table calorie products, as well as looking at the energy value of the packages. For a more accurate calculation is to acquire electronic kitchen scales (they weighed food weight from 5 g to 5 kg).

First, this process may seem tedious, but we use about the same set of products every day, and with time energy value of cereals, fruits, vegetables, meat deposited in the memory and does not require constant checking with table caloric.

This makes the calculation easy and fast.

Correctly Do you count calories?

Common mistakes when in the calculation of daily calories:

Not taken into account physiological features that are even two "identical" people - the same age, height, weight. For example, precise metabolic rate can only be determined empirically. According to the formula you feel rough.
Hormonal disorders, such as hypothyroidism and hyperthyroidism.
Hypothyroidism slows down the metabolism (during the day organism consumes less calories at rest) may cause disturbances water-salt metabolism (edema formation, "masking" loss in weight). Hyperthyroidism has the opposite effect. Hormone replacement therapy recommended by your doctor, can reduce the negative impact of hormonal imbalance.
Water retention by the body. Swelling occur due to improper diet (high in salt, carbohydrates), before and during menstrual periods (in women). For example, at a moderate pace slimming (2 kg per month), a delay of 1-2 kg water may adversely affect the motivation, it will be difficult to see out there really weight (fat), and whether the correct counted calories. For this reason, to assess progress in losing weight in the complex: weigh yourself, take body measurements and photos. The effectiveness of the diet / exercise can be evaluated by the end of the month.
Random error when calculating calorie products - errors in weighing, improper caloric packaging, etc.
It is impossible to calculate exactly how many calories invest in sport - there are ready-made figures, but they give only a rough estimate. The daily rate of calories calculated by the formulas - just a starting point. Follow the scheduled meal plan and exercise for a month, and then you can draw conclusions.

If you are not satisfied with the pace of weight loss - change the calorie diet, add / remove physical exertion.

In the future, having the experience of weight loss, it is applicable to your body, the process of power correction and selection of appropriate exercise will be more accurate.

A source: https://FitBreak.ru/diet/sutochnaya-norma-kalorij

Daily calories for women and men: particularly, the calculation of norms and recommendations

Every day the human organism consumes calories features that provide normal activities, such as respiration, sleep, digestion.

Intake and consumption of calories obtained depend on the person's age, fitness and lifestyle.

Therefore it is always worth remembering that the calculation of daily calories produced for each person individually, which alone account for all physical features.

General idea of the calories

Before we talk about how to calculate daily calories should focus on the basic concepts. Calorie is a common unit of measurement of energy, in which during their life spends organism for various processes. Man receives calories in the process of digestion by gastric tract.

As noted above, the amount of energy consumption for each person is different and depends on the the degree of daily physical and mental stress, food intake, weight, and condition health.

If the body with food was a lot of calories and could not spend it during the day, the excess is deposited in the body as fat. Thus, increasing the daily intake of calories leads to weight gain. But when the body does not get during the day it needs a portion of calories is burned fat reserves.

Thus, there is weight loss.

However, it is worth remembering: if the stock is not fat, and the person is in good physical condition, lack of calories leads to severe depletion organism that is fraught with deterioration of the overall physical condition and development of various pathologies, such as the breach of vascular function, nervous and digestive system.

Influence of age on the calorie intake

It is extremely important to remember that one of the key points for the calculation of daily calories is age. This fact is due to the fact that the rate of energy consumption at different ages will also be different.

Young people, especially teenagers, need more energy, as occur in the body a variety of physiological changes.

Older people need energy much less, since the age of physical activity decreased significantly.

Knowing and being able to properly use the calories a person is able to regulate and adjust their health and weight. For example, the calculation of daily calories for weight loss will get rid of the extra kilograms, even without extra sports training. And, conversely, gain weight in the case of exhaustion.

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Calories for women

As a rule, the fair sex more scrupulous approach to the issue of his appearance and body weight. Calories for women as for men, determined based on the image of everyday life and the age index. Forma daily calories for women considered to be the data that are shown in the table below.

Age women	At the sitting (inactive) lifestyle	In moderately active lifestyle	With the active lifestyle
From 18 to 25 years	2000 kcal	2200 2300 kcal	2400 2500 kcal
From 26 to 50 years	1800 kcal	2200 kcal	2200 2300 kcal
After 50 years	1500 1600 kcal	1800 kcal	2000 kcal

Using these data, we can determine the rate of daily calories for women, but it is worth remembering that the best way to make their own calculations of special formulas. For information on how to do this properly, you will learn a little lower.

Calories for men

Male body spends energy more intensively than women, so the number of calories obtained from representatives of a strong half of mankind should be more. The median daily calories for men are considered the data presented in the table below.

Age men	At the sitting (inactive) lifestyle	In moderately active lifestyle	With the active lifestyle
From 18 to 25 years	2400 2500 kcal	2800 kcal	2900 3000 kcal
From 26 to 50 years	2000 kcal	2500 2600 kcal	2900 kcal
After 50 years	1700 1800 kcal	2100 2300 kcal	2400 2700 kcal

However, it should be remembered that these data daily calories for men are average values and in order to properly coordinate your diet, it is best to use as soon as the individual calculations.

Calories for pregnant women

A girl who is preparing to become a mother, it is necessary to monitor their diet and the quality of products. Calories per day for women in the state depends on the duration of pregnancy.

It is extremely important to discuss nutrition with your doctor gynecologist who monitors the progress of pregnancy. However, the average number of calories consumed in the early stages should be approximately from 2500 up to 3200 calories a day, in the later stages - within 3,100 3,200 kcal, and already during lactation - 3500 kcal.

The norm of calories for weight loss

Nutritionists strongly recommend lowering the amount of calories for weight loss gradually. If the body is not getting the usual norm for him food, he will be under stress, which is fraught with disorders of the stomach and nervous system.

And it is worth remembering that if the fight against overweight person starts to live an active lifestyle and is interested in sports, he drastically lowering calorie norm is strictly prohibited.

Keep in mind that exercise also require a lot of energy.

Considered optimal embodiment, when the number of calories consumed gradually reduced by 15 20%.

So, for example, if the daily rate when the girl was sitting, measured way of life of 2000 kcal, the daily intake of calories for a woman to lose weight will be 1700 kcal in 1600.

Subsequently, when the body is reconstructed, it is possible to reduce the amount of calories to 30 or 40%. But you should definitely keep in mind that use the best individual calculations.

If a man was decided to lose weight and bring the figure into shape, without building proper nutrition achieved this goal will not be fast and extremely hard. Even the most exhausting exercise will not bring the desired results if the body's energy supply in the form of fat will exceed your daily calorie consumption.

It is important to note that the process of losing weight with the help of balancing the balance of calories the body will not be able to give the desired shape without the minimum exercise.

If the body ceases to receive the usual dose of calories, it will gradually refining muscle mass, which negatively impact on the shape and health.

Thus, the process of weight loss has two key factors - proper nutrition and moderate exercise.

How to calculate your calories?

For correct calculation of the daily calories by experts in the field of dietetics were developed special formulas.
However, using different methods of calculation, it is possible to obtain different figures, which often becomes the cause of improper construction of power.
If a person has seriously decided to approach the issue of calculation of calories, then it is best to consult a specialist who can help calculate an individual rate.
If we get to the doctor for some reason does not work, it is possible to calculate the rate of their own.
Today nutritionists recommend that clinicians use the formulas of daily calories scientists Mifflin San Zheora Harris and Benedict.

Indicators of the aforementioned techniques for calculating daily calories may differ from each other and have an accuracy in the range of from 100 to 300 Kcal.

When it is not necessary to calculate the calories on their own?

It should be noted that all calculations are useful for people who have reached puberty, and, as is commonly believed, this time is 18 years.

People with diseases of the digestive, circulatory or nervous system, does not fit the average calculations. In order for them to understand how many calories you need to eat, should be referred to doctors nutritionists, since only an expert will be able to properly coordinate the issue of daily calories.

How quickly calculate the calories in food?

In order to clean up your diet, not enough to know your calories, you also need to know how to count calories consumed in food. The simplest and most effective way to date are calorie calculators, which can be found on the Internet, installed on a personal computer or download as an attachment to your smartphone.

Algorithm of work of these programs is very simple - on the basis of official data on the caloric content of products is calculated and outstanding performance of the product or batch of the finished dish. Thus, it is possible to calculate and make your diet without too much difficulty and without unnecessary time and cost.

The best applications for the calculation of calories

With today's hectic lifestyle people often extremely difficult to independently calculate the calorie content of each food eaten portions.

As already noted, for the phone application is the most accessible, the best and fastest way to find out how many calories are in the food.

As well as the advantage of many of these applications is the fact that they can see how much has been spent calories throughout the day, and help create an appropriate list of foods and dishes.

The best applications for the calculation of calories for smartphones are:

YAZIO. Information base of this application contains data about the huge number of products and ready-made meals. Convenience and uniqueness of the program lies also in the fact that in YAZIO can find recipes, which you can make a meal with the necessary calories.
"Kalorijka". The app will help anyone who wants to not only control the daily calories, but also tells how many calories have been spent.
Lifesum. This app will not only learn about caloric intake, but also to make the right diet for a particular purpose. This program is a good helper, especially for those people who have decided to lose weight.
FatSecret. In this application, any user can find all necessary information about food, ranging from calorie, ending its nutritional value.

How to calculate calorie manually?

If it is not possible to calculate the number of calories consumed in food with today's technology, this can be done by hand, knowing the caloric content of the product or the finished dish.

To do this, the weight of the product multiplied by its caloric content. For example, knowing that 1 gram salad "Caesar" prepared by the classical prescription contained 1.9 kcal, in portions weighing 250 grams would be 475 kcal.

In conclusion, it is worth noting that the food is the basis of human life. It is vital to listen to your own body and give due attention to the calculation of calories consumed, as their excess or, on the contrary, deficiency can cause adverse effects, such as diseases of the digestive system or nervous disease system.

A source: https://autogear.ru/market/article.php? post = / article / 29884 / dnevnaya-norma-kaloriy-kakoy-ona-doljna-byit

The calculation of calories for weight loss | How to count calories to lose weight - the formula for calculating the daily requirement

Starting to get rid of excess weight by counting BZHUK, you must initially correctly calculate the calories for weight loss. Or rather to determine how many calories a day you need to eat to weight decreased gradually.

In a previous article, it was considered all the parameters that affect the daily rate of consumption, and is a simple method of determining this value. Today we look at the complex, but also more reliable formula for calculating calories.

Harris-Benedict formula

The formula for calculating the calorie norms determined empirically and made public in 1919, well-known anthropologists, scientists, Francis Gano Benedict and James Arthur Harris.

BMR = 66 + [13.7 x weight (kg)] + [5 x Height (cm)] - [6.76 x age (years)] - male
BMR = 655 + [9.6 x weight (kg)] + [1.8 x Height (cm)] - [4.7 x age (years)] - female

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The studies were conducted at the beginning of the last century on a group of active young people, so this method of calculation does not quite correctly be used to determine the daily requirement of an average inhabitant of energy metropolis.

The calculated value obtained using the Harris-Benedict formula exceeds a real need in modern man calories.

This should be taken into account when calculating the daily calorie norm for women, people with a BMI higher than normal and strongly wishing to lose weight.

With this formula repeatedly refined and revised over time. As a result, today there are several other methods of determining the daily calories intake.

The formula for calculating calorie norm Mifflin - San Zheora

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

Men - BMR = [9.99 x weight (kg)] + [6.25 x Height (cm)] - [4.92 x age (years)] + 5
Women - BMR = [9.99 x weight (kg)] + [6.25 x Height (cm)] - [4.92 x age (years)] -161

To determine the required level of calories, this method of calculation is the most popular to date. It has been designed taking into account the specificity of food and other realities of our time.

However, this formula does not take into account the proportion of fat in the body.

Proceeding from this fact, and taking into account other details can be assumed that the result of the calculation using the formula Mifflin - San Zheora also slightly higher than the actual needs of the organism in calories.

For simplicity learn a good example of how to count calories on this formula.

Example

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

BMR = [9.99 x 85] + [6.25 x 170] - [4.92 x 35] -161

BMR = 1578,45

Using the above formula, calculated basic metabolism BMR (Basal metabolic rate) - the amount of energy necessary for life activity (lie, sit, breathe).

However, a healthy person is not confined to his bed on the day you need a little more calories for a normal existence.

To calculate the final rate of calorie intake, which should be followed when planning daily ration necessary values obtained BMR multiplied by a respective coefficient of physical activity.

Some people are not adequately evaluate their activity, so it is likely to receive as a result of the counting is not quite correct values. Determining the level of their activity, try to objectively look at your life.

1.2 - the minimum level fiznagruzki or complete lack thereof (sedentary work, lack of sport);
1.3-1.4 light activity level (light exercise about 3 times a week, daily morning exercise, walking);
1.5-1.6 average activity (sport to 5 times per week);
1.7-1.8 High-level activity (an active life, coupled with intensive daily training);
1.9-2.0 extremely high activity (sports lifestyle, heavy physical labor, long hard training every day).

Continuing the example: BMR * 1,2 = 1578,45 * 1,2 = 1894,14

By multiplying the calculated value on the BMR activity factor, you get a calorie limit of the corridor which should be observed when planning your meals. After making an exact calculation of how much you need to consume calories per day, you can control your weight for a long time and remain healthy, not applying for this extra effort.

Why do we need to know the basic daily requirement of calories?

You probably know your goal - to lose weight, keep or gain weight. In order to adjust your diet to achieve the desired result, we need to know your rate of calorie consumption per day:

Do you want to keep the weight off - stick received in the calculation of values
Your goal to lose weight - reduce the value obtained by 10-20%
Dial kilograms - Priplyusuet the same 10-20% of calories.

Example of calculation of daily caloric diet:

1894,14-1894,14*20% ÷ 1894,14-1894,14*10% = 1515,31 ÷ 1704,72

It is recommended to regularly monitor changes in weight and carry out timely recalculation of daily calories. When the weight change of 5 kilograms and a review of the daily norm to make sure.

A source: http://fordiets.ru/poxudenie/sovety-dlya-poxudeniya/formuly-rascheta-normy-kalorij-dlya-poxudeniya.html

Calories per day for men: how to calculate the

Hello, my dear readers! This man should look after their health. To do this, you need to know what and how much can be eaten. The first thing you need to determine what the rate of calories per day for men.

Important as the composition of dishes. It should eat balanced. Each person must receive a certain amount of fat, protein and carbohydrates. We need vitamins and minerals contained in the products. But if you decide to engage seriously in his health, first calculate your daily requirement of calories. It is the primary task.

Everyone needs food. Because of it we get energy. Many of us remember that measurement is a measure of its kilojoules. Indeed, the energy value of many foods on the point and in kilojoules. But for the average person, not carried away by physics, it is inconvenient. Therefore, it was decided to equate 1 kilojoule to 4,186 calories.

The number of calories varies depending on the composition of the products. In 1 gram of fat 9 kcal. A 1 gram of carbohydrate and 4 kcal carbohydrates. But it is important not only to the number of members.

All elements are digested differently. Carbohydrates are simple and complex. The latter are digested more slowly, and it spent more energy. Therefore, they are useful.

But let's take a closer look so far on quantitative indicators.

Do you know how many calories you need per day? Everything depends on the power consumption. If you exercise, then your body spends more energy. Early also influences. Young energy needs more.

What you need to know your rate?

If we begin to consume more put, our body reacts instantly. On his stomach and sides begin to appear extra centimeters. Unspent calories in processed fats. Figure loses relief and begins to "float". In addition, overeating negative impact on health. Because obesity leads to many diseases of the cardiovascular system, liver and kidneys.

Hunger, too, do not benefit us. Since sharply reduce the number of calories, we force our bodies "panic." As a result, destroyed muscle mass, not fat. We become lethargic and irritable. This does not give the desired result.

To keep yourself in great shape, you need to monitor their diet and exercise. To always look at the "excellent", should not be afraid to ask for help.

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Known approximate numbers of daily calories. On average, every man needs from 2400 to 3000 kcal. However, this figure may increase or decrease depending on lifestyle. Plus not insignificant goal. If a person wants to lose weight, the amount of calories you need to cut.

For a young man of 19 to 30 years is the norm in 2400 kcal. Provided that it leads a sedentary lifestyle. A man at the same data, but from age 31 to 50, requires 2200 kcal.

And from '51, and even less - 2000 kcal per day. If a man goes in for sports, the power consumption increases. Therefore, the daily rate of calories should be increased.

To be more precise, your daily norm of calories depends on the 4-eh main factors:

Your weight - the higher it is, the need to consume more that the weight has not changed.

Your height - tall people need to eat more

A source: https://takioki.life/norma-kalorij-v-den-dlya-muzhchin/

The daily calories: a calculator for women and men online

In everyday life, our every movement leads to burning a certain number of calories. The energy consumed even when we sing the dishes, cleaned the apartment and walk in the park.

The use of insufficient quantities of them can lead to a weakening of the organism. At the same time, when eating too much, it often leads to weight gain. It is for these reasons, a person must eat a certain set of food, and for each it is evaluated individually.

For example, active people and children spend a lot more calories than adults with a passive way of life.

From the standpoint of the amount of energy value of food is measured in kilocalories per 100 grams of product. The energy value of each product - a number of proteins, carbohydrates and fats. The volume of these components, the consumption of food affect our activity, appearance, performance and overall health.

Calories per day for women (including pregnant and breastfeeding)

female body you need a smaller amount of calories compared to male. But nature is so ordered that female gains weight faster. This is due to the body's defense function for fruitful procreation. However, each woman wants to look beautiful and to be in shape. In this case,

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The number of allowable calorie depends on the level of physical activity. Representatives of the fair half of mankind with sedentary way of life you must use the following number of calories:

for young girls from 18 to 25 years will be enough about 2,000 calories;
if the age is from 26 to 50 - would be enough, and 1,800 calories;
women over 50 years is better to use a maximum of 1,600 calories.

Ladies who are lifestyle, average activity, You need to stick to this diet:

without fear of the figure, girls from 18 to 25 years old can eat 2200 calories;
aged 26-50 to better focus on 2000 kcal;
after 50 years, it is recommended 1800 kcal per day.

At high activity required:

from 18 to 30 years - it is necessary to use products that contain 2400 calories;
daily diet for females aged 31-60 years totals about 2200 kcal;
enough to eat 2000 calories a day for women after 60 years.

but a sharp decrease in energy intake can lead to significant violations: Disruption in the menstrual terms, the problem of cardiovascular nature, as well as the deterioration of the body's system, which is responsible for immunity. Keeping in mind these reasons, the number of calories you need to reduce graduallyBy canceling some food with high energy value. These measures will help the process of losing weight go without harmful effects to the body.

Expectant mums need to remember that they have to lose weight during the period of gestation is strictly prohibited. The daily ration of a woman waiting for a child depends on what stage of pregnancy she is.

With increasing gestational age should be increased daily food intake of 2500 to 3200 calories per day.

the necessary amount of food is a very important food throughout the gestation of the child after its birth.

Breast milk is water almost 87%. therefore breastfeeding women should drink lots of water - at least two to three liters per day.