To lose weight the average man

How many calories you need per day to lose weight without harm

How many calories you need per day to lose weight? Subject to certain rules to make thinner pieces really. It should actively engage in physical exercises, regulate diet, adhere to the correct mode of the day.

Weight loss and contributes to the calculation of caloric content of products, taking into account its own weight, height, age and other parameters.

What is meant by calculating the calories

According to nutritionists, you should stick to the rules - eat fewer calories, compared with those who consumed per day. In order not to cause harm to health can reduce the calorie content of 20% per day. For the calculation you need:

1. possible to calculate the calories consumed per day (using a calculator or formulas);
2. calculate how to reduce calories.

Norma day

On average, women are advised to consume 2000 kcal during the day, the rate for men - 300 kcal more. Calorie is recommended to reduce up to 1500 kcal, otherwise there will be problems with health.

This calculation of the surface as for each organism characteristic features. To achieve results, consider them when calculating.

Calculation of daily requirement of calories is done taking into account:

• how physically active people;
• age value;
• height;
• weight indices;
• Metabolic characteristics.

Calculation of calories for females

Women need fewer, because there is a difference in how physiological processes occur in organisms. Sexual activity is also different.

Average is considered to be 2000 kcal. As we age, the body no longer needs such a rich energy food, therefore, requires less elderly ladies.

There are different formulas to calculate caloric intake. According to the average data for the hour there is 1 calorie consumption. For the allowed rate, multiply body weight for 24 hours.

However, it is taken into account the way of life. If women move a little, do not go in for sports, it will approach such rules calories:

• from 18 to 25 years - 2,000 calories;
• from 26 to 45 - the same amount;
• 45 - 1800 kcal.

When active life calculation changes:

• from 18 to 25 years - in 2400;
• from 26 to 45 - 2200 kcal;
• 45 - 2000.

How many calories you need men

For young people enough use 2400 - 2600 calories throughout the day. Older people, aged 30 to 50 - 2200 kcal, the elderly - not more than 2000. These are approximate figures without taking into account physical activity.

To obtain valid indicators of the number of calories required for weight loss man using a simple formula. Take the weight and multiplied by 20, and the result will be the normal use of calories, if not to take into account physical activity.

In sports added to the obtained number 5 kCal per minute loads if power training conducted, then added to 10 kcal.

The main rule to lose weight

The main thing - is to use most of the energy than the one that came with the food. Calculation of calorie balance is not complicated. To find out how many calories you need per day to lose weight, your weight figure should be multiplied by 20 and reduce to 200 or 300. Get the amount of calories needed by the body for proper weight loss.

However, these figures vary, it depends on how active a person spends day. To calculate the need to multiply the result for the index of activity:

• 1.5 - at daily training;
• 1.4 - if the sport is given at least three times a week;
• 1.3 - this applies to office employees;
• 1.2 - recommended for those who are inactive.

Even if you know how many calories you need per day to lose weight, exercise is important, but the combination of these programs will help in getting rid of excess weight.

A source: http://www.diet-menyu.ru/diety/skolko-kalorij-nuzhno-v-den-chtoby-poxudet.html

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

Daily motion occurs during the combustion of calories, energy consumption continues while walking, cleaning the apartment and even at rest.

a certain amount of calories, with a decrease of which is a weakening of the body is required for functioning of the organism.

In the opposite case, with an increase in calories comes weight gain, so to lose weight or keep fit well know the daily caloric.

The number of calories per day to lose weight, the calculation of calories in the diet

The number of calories is determined on the basis of age, lifestyle and physical activity. food value measured in calories per 100 g product Energy value includes the amount of fat, carbohydrates and proteins.

In order to be effective weight loss requires daily monitoring of calories consumed with food. For men and women require different energy consumption:

1. For men: for weight loss need to consume no more than 2,000 calories based on physical activity.
2. For women: weight loss requires 1200 calories to maintain form: no more than 1,600 calories.

To determine the recommended calorie intake for several days to record everything eaten products, and then using the products table we can calculate the number of calories consumed. When above the threshold should be adjusted diet, consideration being given to physical activity that requires a lot of energy.

How many calories to consume per day is normal for men?

When calculating the daily calories for men it is necessary to consider the fact that the male metabolism is much faster Women, therefore, strong floor requires a larger amount of protein, which is a building material muscle masses. Due to the rapid metabolism of men it is much easier to throw scored kilograms, enough to increase physical activity and reduce the use of harmful products.

To keep in shape, depending on the activity of life to men requires the following daily rate of calories:

• aged 18 to 30 years: with low activity - 2500 Kcal, average - 2700 Kcal, high activity - 3000 Kcal;
• from 31 to 50 years: in the passive way - 2000 Kcal, average - 2500 Kcal, active - 3,000 Kcal;
• older than 50 years: the passive - 2200Kkal, average - 2400 Kcal, active - 2800 Kcal.

Subject to these provisions, the man will be in good health, and forms of activity at any age.

Calories per day in the products that should normally eat women

Slimming female body requires less consumption of calories than the male. Due to the protective functions of the weight gain in women is much faster. For calculation calorie diet you must take into account the age, lifestyle and physical activity:

1. At the age of 18 to 25 years: when inactive lifestyle needs about 2000 kcal, the average - 2200 Kcal, active - 2,400 Kcal.
2. From 26 to 50 years: with low activity - 1800 calories, average - 2200 high - in 2400.
3. After 50 years: the low activity - 1,600 calories, the average - 1800 high - no more than 2000 calories.

Indicators are the norm for the female body, in order to lose weight need to reduce the daily intake of calories, but keep in mind that the threshold should not be less than 1200 kcal.

When the decision to throw off excess weight reduction in caloric intake should be gradual, because the sharp decrease can lead to disturbances of body systems: health deterioration, failure of the menstrual cycle, reduced immunity, cardiovascular problems system.

First, we should reduce the consumption of junk food - roasted, salted smoked, sweet, include vegetables, lean meats, fruits, grains and fiber.

Such a balanced diet with calorie calculation will help effectively and without harm to health to lose weight.

An overview of trace elements

For effective weight loss is not only a daily intake of calories, but also the right of distribution, namely the observance of proportions between proteins, fats and carbohydrates.

Carbohydrates - should be 60% of the daily ration.

There are simple and complex carbohydrates, the first species to be excluded from the diet, as they contribute to a spike in blood sugar, triggering soon the feeling of hunger and fatigue.

These products include sweets, fat, potatoes, flour, chocolate. To lose weight you need to include complex carbohydrates: fruits, vegetables, cereals.

Protein should make up 15% of daily calories. Useful in both plant and animal proteins, first found in nuts and legumes, the latter - in meat, fish, milk products, cheese.

Fats - should make up 25-30% of the diet, but it should be noted that the choice should be primarily unsaturated fats found in olive oil, fish, dairy products and nuts.

Why some are failing to lose weight

The main reason for the lack of results - the wrong diet. Some people mistakenly think that the hunger strike is the best way to lose weight, but it is not. Defective breakfast and dinner the evening leads to overeating.

In addition it was shown that the use of food in the morning is converted into energy, so it is very important that the breakfast was the most nutritious.

The diet should be divided into 5-6 meals, so to not have the feeling of hunger and reduce the risk of failure to diet for the day.

Who could not lose weight, say that they consume only healthy and right food, not counting snacks and calorie content. Cookies, sandwiches, nuts, candy, used in snacks, may replace a full-calorie meal. Therefore it is best to give preference to dried fruits, berries, unsweetened fruit containing a minimum of calories.

Calculation formula for the ideal shape

The main challenge in losing weight is to reduce daily caloric. It should not be too limiting in food, such actions only lead to poor health and after the transition to a normal diet - the return of the lost weight. So the first thing you want to start the metabolism.

To calculate the rate of consumption of calories per day, you must use the following formula:

• Men: (weight in kg + 5 * 13.6 cm * Growth) - (6.7 * age) + 66;
• for women (body weight in kg * 9.8 + 1.9 * height in cm) - (4.7 * age) + 655.

Formula suitable for people with a passive lifestyle. To calculate the calorie at different levels of activity, it is necessary the obtained rate multiplied by the factor:

• 1.2 - moderate load, office work;
• 1.38 - with loads of cardio;
• 1.56 - exercise more than 5 times per week, duration of 60-90 minutes;
• 1.73 - daily training and hard work.

These indicators help to keep your figure in shape, but to lose weight should reduce daily caloric by 15-20%, which will preserve the nutritional all nutrients, and in a short time to lose weight.

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How many calories you need per day person daily norm of calories for weight loss

How many calories to consume per day to lose weight? - Good question. To begin, let's find out the daily requirement to maintain a stable weight. On average, the rate of caloric content ranges from 1800-2700 kcal.

How many calories a day you need depends on your gender, age, body weight, lifestyle and so on. But to lose weight, you must create a calorie deficit. To do this, burn more than consume, that is, to move more or less lean on food.

Unfortunately, to lose weight, maintain health, it is simply impossible without exercise. But today is not about that.

To begin, let us define, in what rhythm will get rid of extra pounds - slow, average or fast pace. From your chosen speed depends on how many calories to consume per day to lose weight.

1. slow weight loss - the nutritional value of the diet below 10-15% of the daily norm.
2. Losing weight at a moderate pace - calorie intake below 20-25%.
3. Quick weight loss pace - the amount of calories consumed per day is reduced by more than 25%.

How much should you spend the energy to lose weight by 1 kg of fat? - You need to "nedoest" or lose during exercise 7700 calories (or combine the two steps). Calculation Example discussed below:

As you can see in the table, the daily caloric intake in people of different weights differ. But to lose weight by 1 kg, in both cases, you need to spend the same amount of energy.

How many calories a day you need to lose weight slowly

Let's start with the calculation of the actual weight loss in these circumstances, where a calorie deficit - is 10-15% of the daily requirement:

The percentage should be calculated from the base caloric given body weight (see table below). In our case, the nutritional value of the diet is different - 2000 and 2700 respectively, the deficit of calories is also different. In the first case - it is 200-300 kcal in the second - 270-405. In both embodiments, the weight loss is due to the burning of fat tissue.

Benefits of slow weight loss:

• Low levels of caloric deficit - 10-15%. You do not need to reduce the daily amount of calories to 1000-1200. And the food is not radically changed, a little more adjusted. As an example, reduce fat content of dairy products - instead of the 25% cream buy 10%.
• Not disturbed metabolism. Small adjustments in the diet does not affect the metabolism disorders, and therefore, do not affect your health.
• Psychologically easier to bear. To lose weight, you have to only slightly reduce the amount of food consumed per day. In fact, your usual diet will change little and the body will not be in a state of stress.

Follow a "diet" for women and men is easy enough, as dietary restrictions, virtually none. How much time you can eat? - How long until you reach the result.

This method of weight loss, there are disadvantages, however there are only 2:

1. Slow weight loss rate. This is not an option for those who need to lose more than 20 kg, so the process of weight too long. It's an option for those who want to lose weight within 5 pounds.
2. Errors in the calculation. Due to the fact that the lack of calories is too small, you can easily make a mistake in the calculations. A small error even 100 kcal matter.

So, slow weight loss for those who want to get rid of two or three kilograms. And as for those who are willing to monitor their diet on a daily basis, taking into account the caloric value of each portion. For other suitable embodiments below.

The average weight loss pace: keep health

This version of the "diet" is the most popular, especially among women. It is recommended even nutritionists, so it is not harmful to health. Indicator of the average calorie deficit of up to 20-25%.

That is to lose weight, you need to reduce the nutritional value of products by 20-25% every day.

This lack of caloric restriction is easier to create at power and increase physical activity (any types of fitness, jogging, cycling, and so forth).

.
How many calories you need per day? - If the daily norm of 2000 kcal deficit of 400-500 calories, a total of 1500-1600 kcal per day. Similar actions were carried out with the second indicator (2700) and receive 2025-2160.

Advantages of this approach:

1. No severe restrictions. Reducing the intake of calories per day, and a simultaneous increase in physical activity is quite feasible task for everyone. It is an ideal average option. But there is another, when the lack of calories is created exclusively by the food and then we need to seriously restrict your diet.
2. The average weight loss pace - a great option for those who want to lose 10-15 kg. If you want to lose weight more than 25 kg, then such a diet and fitness need to adhere to at least a year.

shortcoming one - slowing metabolism. This happens with any diet, as fat reserves flow process slows the synthesis of a number of hormones.

Lose calories: high speed fat loss

A calorie deficit is more than 25% of the daily food rations.

Take the average, for example, 30% (Table):

How many calories a day you need? - The first embodiment - 1400 kcal, in the second - 1890.

Now, do calculations for 50% (Table):

How many calories are in this case? - There restrictions supply a lot tougher. In the first case - 1000 kcal, in the second - 1350.

How to make your own calculations? - Calculates your daily requirement of calories (eg 2500 kcal). The latter is calculated caloric deficit. To do this, you need to find 30%, 40%, 50% (or how much you need per cent) from the 2500 figures.

Outline one indisputable advantage Use of this method - Fast Weight Loss. Suitable for people who want to lose weight more than 25 kg.

This approach is also relevant when you want to quickly get rid of body fat to some significant event (wedding, vacation, etc.). Every week, you can lose about one kilogram (or even more).

Severe dietary restrictions provide incredible opportunities. First of all - discipline. Then after leaving the "diet" you do not rush for food. You will also quickly part with harmful food and go to a proper diet. Especially when it makes sense to continue losing weight. But be careful, anything can happen the other way around.

shortcoming rapid weight loss is just one - severe restriction of calories per day. You can not play due to increased physical activity, without cutting down the power.

In this long to sit on a "diet" vnelzya - strong metabolism slows, which can then lead to health problems.

To fear and psychological breakdowns, because then the weight comes back, so even with a vengeance.

For those who want to lose weight more than 25 kg, you can start with a fast pace and in a month or two to move to the average deficit of calories. Then the stress on the body is minimal.

As the option is best?

Nutritionists believe that the surest way to lose weight once and for all - to lose weight slowly. This task copes low caloric deficit. His performance only 10-15% lower than the daily norm. Using this approach, you can lose weight "at minimal cost." You do not need to greatly restrict your diet and add overload.

How many calories to eat a day to lose weight, it's up to you. All depends on the starting weight of indicators, presence of concomitant diseases and the desired weight loss rate. Good luck!

There are many more interesting things

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Each of us wants to live a full and colorful life, but that it was probably necessary to have good health. A guarantee of good health is proper nutrition, which allows to achieve harmony in the body. Thanks to the power circuit and controlled food intake, you can achieve the desired weight and lose Weight without unpleasant fasting.

Why not have a sense of satiety and overeating hurts constantly

It often happens is that people get up from the table full, after not feel the saturation, no matter how much eaten. It is for this reason that there is overeating, snacking "wrong" foods, and as a result of weight gain. To cram in every meal you need to learn a few important points.

Saturation comes within half an hour after the feast. To eat and there was no feeling of heaviness, because you need to get up the table with a slight feeling of hunger, a little after eating. Then over time, the body, starting to digest food, will gradually obtain the necessary substances.

If you do not listen to your body and eat in excess of, the unpleasant consequences may arise over time. One of them is a metabolic disorder that entails a number of other issues (weight gain, heart disease, cancer, diabetes, and others).

Also on the satiety effect obtained from food nutrients and vitamins. The body may require certain vitamins and minerals, and we give him all that. Eating more and more, in our opinion nourishing products still do not gorge. Because you need to figure out what to eat and how much to the body, as well as to determine the daily rate of calories.

If you do not meet the body's need for vitamins, it will continue to signal desired. And overeating again and again will torture you, and the body also suffer from the shortage of necessary minerals.

How to lose weight if you want to eat

The most common mistake of all, who wants to lose weight is the belief that the less you eat, the faster grow thin. No, and no again, remember, if the body does not get the required amount of calories each day, on the contrary, he begins to accumulate so to speak, as a reserve.

Another danger of starvation that the body, lose weight, when you return to normal diet, your weight will return, and in greater numbers.

Of course, the body begins to receive an insufficient amount of vitamins and as a result of reduced immunity, there is a risk of disease.

A few rules in the diet every day

Proper nutrition is the foundation of good health, a beautiful body and sporting achievements. Because it is important to eat right, but, just as important to know how many calories you need to consume during the day, so the body to function properly.

In order to most accurately calculate the necessary amount of calories specifically for yourself, you can use the formula based on the growth performance, weight and age.

The formula for calculating calories per day

(6.25 x A + 10 x B - C x 5 - 161) x E

• A - growth, taken in cm;
• B - Weight in kg;
• C - age, the total number of years;
• E - an indicator of relative physical exertion;

With the first three figures clear, but how to determine the fourth component (E). Figures correspond to your physical energy consumption choose from this list:

• The highest rate among those who work physically, plus playing sports (1.9)
• If there is a constant exercise in a fitness workout or 5 lessons per week, the index will be lower (1,550)
• Catching up on 3 times a week, take a figure lower than the previous figure (1,375)
• If almost no exercise and small loads, there will be the lowest number E (1.2)

Substituting the indicators into the formula, it will be easy to calculate how many calories you need to consume during the day. The minimum number of calories per day in 1300.

For those who decided to lose weight, this formula is also nice, the only difference from the final result, subtract 1/5.

Menu daily diet

That there was no daily calculations that exhausting mentally, better once to take up your own menu and already, then just stick composed of proportions.

No need to deprive yourself of your favorite foods completely, just need to equate them to the desired number of indicators, and in the future only intended to correct the power scheme. If any of the days you wanted to eat foods that are not part of your usual menu, just Adjust the amount of calories, building on the new product.

But there are three food categories, which have to be careful: sweet, baked goods and salty or too spiced food. These foods are bad for your metabolism is fast carbohydrates, which are deposited on the tummy, sides, and in other places in the form of unnecessary fat. It is unlikely that it is necessary for someone, and therefore it is better to reduce these foods in your diet.

Just keep in mind that during the day is best to eat often, but little by little, what is rare, but large portions. Considering how many calories you need a day, divide by about 5-6 meals. Three of them are basic: breakfast, lunch and dinner, and the rest will be just a light snack (fruit, nuts, dried fruit, etc).

Calorie most common foods and dishes

Firstly, every day you need to eat vegetables and fruit, quite a large number. They are the main satellites under the system of proper nutrition, but try not to combine fruit and vegetables in the same reception. If breakfast you will have a vegetable salad, then eat an apple should not be.

Calories are based on 100g

Fruits

• Apple - 45 kcal
• Peaches - 45 kcal
• Orange - 45 kcal
• Grapes - 70 kcal
• Cherry - 25 kcal
• Kiwi - 50 kcal
• Lemon - 30 kcal
• Pear - 42 kcal

Vegetables

• Sprouts - 23 kcal
• Tomatoes - 20 kcal
• Cucumbers - 15 kcal
• Potatoes (boiled) - 60 kcal
• Eggplant - 28 kcal
• Parsley - 23 kcal
• Carrots - 33 kcal
• Green onions - 18 kcal
• Onions - 43 kcal

Milk products

• Kefir (1%) - 38 kcal
• Milk (3.2%) - 60 kcal
• Kefir - 85 kcal
• Yoghurt (1.5%) - 51 kcal
• Sour cream (10%) - 115 kcal
• Cheese - 350 calories (depending on grade)
• Curd - 230 kcal (average)

Meat

• Gus - 300 kcal
• Chicken cooked / fried - 135/210 kcal (respectively)
• Veal - 90 kcal
• Duck - 405 kcal
• Roast beef - 170 calories
• Pork stew - 350 kcal

Fish and seafood

• Canned fish - 320 kcal
• Shrimp - 85 calories
• Fish perch - 95 kcal
• Crayfish - 75 kcal
• Carp - 46 kcal
• Smoked salmon - 385 kcal
• Sprat - 250 kcal

Other products

• Fried mushrooms - 165 calories
• Walnuts - 650 kcal
• Hazelnut - 670 kcal
• Seeds - 580 kcal
• Beans - 330 calories
• Peas - 280 kcal
• Dried apricots - 290 kcal
• Cheese - 270 calories
• Prunes - 220 kcal
• Green peas - 75 kcal
• Eggs (1 pc.) - 65 kcal
• Rye bread - 210 calories

Kashi

• Buckwheat - 135 kcal
• Corn - 335 kcal
• Semolina - 85 kcal
• Oatmeal - 350 kcal
• Barley - 105 kcal
• Rice - 115 kcal
• Millet - 135 kcal

Based on these products, you can create a menu and to determine how much to eat every day to adhere to proper nutrition and calories to maintain a balance in the body. This is not all that you can eat, but these products will be enough to daily meals were varied. In drawing up the menu, consider the same calorie dressings and sauces (butter, sour cream, mayonnaise, if using).

Remember, too, that the more calories your body is better to give in the morning, that is best served at breakfast more high-calorie food, and then spread evenly. Before going to bed do not need to eat junk food, it is better to be yogurt or fruit salad can be.

Daily rate video calories

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> Miscellaneous> How many calories a person needs in a day

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How many calories does a person need per day? Table to lose weight, gain weight. Standards for children, adults

The habit of maintaining a healthy weight requires commitment and knowledge of the metabolic processes. Conscious person should understand how many calories and nutrients the body needs a day to be healthy. Table for calculation of daily caloric and ratios BZHU products simplify this task.

What is kcal BZHU and their main tasks

Kilocalorie measures the amount of heat released from the digestion products. One calorie is equal to 4.2 joules - characteristic energy level. This component body spends to maintain vital functions.

One unit of heat measurement gives the same amount of energy. Products vary BZHU ratio, and digestion of each of these components takes a different amount of energy. Therefore, from the original calorie deducted that part of the heat that the body loses during the decomposition of food.

Each element BZHU body expends in its own way:

• Carbohydrates provide 4 calories. Once in the metabolism, are converted into glucose and raised blood sugar levels, which gives the body energy to work. Most of this resource is removed from the food and consumed immediately. Remains of the body stores as fat.
• Proteins provide 4 kcal and cleaved to amino acids which project builder and muscle tissue, and deliver oxygen to the cells. The body produces some of the components of this material alone. Protein the body is not stored and only receives from the food leftovers are displayed naturally.
• Fats provide 9 kcalUsed to protect organs, provide energy and other body functions. The body is constantly stored lipids and spends these reserves last.

How many calories a person needs per day table shows volumes about the diet, but does not consider at this energy value of food. That the resulting body of energy is spent properly should adhere KBZHU.

Calorie or BZHU balance: what is more important:

Useful and harmful calories

Calories do not harm or benefit, because it's just the heat source. Such property shall be carriers of energy: fats, proteins and carbohydrates.

Each of these compounds is different origin, and therefore affects the body specifically:

• Carbohydrates are divided into fast and slow. The first sharply raise blood sugar, which triggers the body to postpone the excess energy into fat reserves. The latter are digested for a long time because of the complex structure and is gradually consumed by the body. To fast carbohydrates belong to refined products, and to slow - food with high fiber content.
• Proteins do not bear harm, but harm to their excess. Some products containing amino acids are composed of harmful lipids and antibiotics. Not suitable for consumption of fatty meats. Vegetable protein is defective composition of amino acids, therefore it is necessary to complement the menu due to the complex of the types of legumes and nuts.
• Fats are divided into saturated and unsaturated. The first type is useful for the organism only conditionally, however assumes the role of an energy source that is consumed last, and therefore is deposited in the reserve. Unsaturated fats are the body actively uses to regulate brain function, hormone replenishment and protective functions of the skin and other means.

BZHU ratio is calculated individually for certain purpose. If the goal is to increase the percentage of muscle mass and reduce fat reserves selected menu, which is dominated by proteins and fats are not used at one point with carbohydrates.

Rates for women, men and children

How many calories does a person need daily chart may show more clearly. It should be taken into account, that exercise require replenishment expended during exercise extra energy. In addition, to ensure the muscles on a daily basis expended more calories.

group of persons	It is necessary to consume calories per day
Children 6 months-3 years	800–1500
Children 3-11 years	1500–2500
Boys and girls 14-17 years	2700–3100
Pregnant and lactating women	3200–3500
Athletes women and men	4000–5000

With the help of the table is possible with sufficient accuracy to determine how many calories a day you need a person considering his or her age, sex and physical activity

Such a difference between certain groups of people of different physical activity justified. In addition, pregnant and lactating girls need to increase your diet to further provide the child the necessary connections, as well as to replenish spent on those resources.

The volume of calories for women is slightly less than that of men. Age and working environment also affect the amount of energy consumed:

Women age in years / calories	Men age in years / calories
21–26	27–50	>50	21–26	27–50	> 50
1900	1700	1600	2400	2100	1800

Calories is determined by many factors, as well as the ratio BZHU. For a more accurate calculation of their need to use one of the special formulas. And on the basis of these results can then adjust their calories.

Why do I need to adhere to the daily requirement of calories

Restrictions on the amount of food - the main rule slimming people. However, most of those seeking to lose weight, some time later, return to the previous form, with the look fuller.

When returning to the usual diet the body quickly replenishes the lost resources and backup stored fat in case of famine. If you exceed the calories the body is also inevitably puts extra weight.

Therefore, the only stable state in which the body does not make fat reserves and provides all the required functions to it - following daily rate of caloric balance and BZHU.

The lower limit of normal

How many calories does a person need daily chart can show without taking into account the individual characteristics that affect metabolism. Making a calculation using special formulas can learn your daily calorie ratio. To the obtained result should be added to 200 Kcal, and then subtract 400.

These values ​​are the upper and lower limit of normal. Another way to calculate these data - subtract or add 10-15% of calories to basic metabolism.

Within the range of these numbers is called the corridor calories. This means that changes in daily calories should not go beyond the limit of normal. Otherwise the body will start to slow metabolism and weight will cease to decline, and the energy will be extracted due to the breakdown of muscle fibers.

The consequences of under- and over-consumption of calories

Getting insufficient or excessive consumption of calories can not be felt.

However, this way of life systematically harms the body, causing the accumulated habit can lead to negative consequences:

• lowered immunity;
• eating disorders, such as compulsive overeating;
• disturbances in the gastrointestinal tract;
• oncology;
• disturbances in mental and physical development.

In addition to the lack of calories in the diet, their excess creates a lot of problems, which lead to obesity and its accompanying diseases:

• diabetes;
• diseases of the cardiovascular system;
• atherosclerosis;
• irregularities in the musculoskeletal system.

It should be understood that the calorie norm factor for one person may be elevated or depressed for another. Only the amount of the reserve fat can tell whether the chosen diet correctly.

Formula Muffin-Dzheora to count the daily calories

The number of calories used during the day is selected for each individual, because here plays the role of age, height and weight. To this end, in 2005, scientists Muffin and Dzheor brought together a formula that takes into account these factors. Another method approved by the American Dietetic Association.

In addition, the formula is added indicator of regular physical activity, which adds to the accuracy of the resulting volume of calories.

Calculate the daily value can be for women:

DAE = 9.9 * Weight (kg) + height (cm) * 6.3 - 4.9 * age - 161

and for men:

DAE = 9.9 * Weight (kg) + height (cm) * 6.3 - 4.9 * age + 5.

Thus, the calculation for a woman age 23 years old, weight 50 kg, height 165 cm can be obtained: 9,9 * 50 + 165 * 6.3 - 4.9 * 23 - 161 = 1256 kcal. Likewise, a man 26 years old, weighing 70 kg, 180 cm tall would need to have in 1535 kcal.

Thus it is necessary to take into account the component of physical activity. The resulting value is multiplied by the coefficient of activity.

The minimum value for sedentary work is 1.2, and for heavy loads with exercises 2 times a day - 1.9. The level of physical activity in this range changes in steps of 0.1.

Harris-Benedict formula

Prevalence formula for computing was invented in 1991. However, the method is inferior to the applicability of other methods. Compared to other formulas used herein insufficient number of individual characteristics that gives a strong uncertainty in the calculations - more than 5%. The technique does not take into account when calculating the daily rate exercise.

The formula looks like this:

Female gender: 655 + (9.5 * weight in kg) + (1.86 * height in cm) - (4.67 * age).

Male gender: 66.48 + (13.74 * weight in kg) + (5 * height in cm) - (6.75 * age).

Thus, a woman with a performance of 50 kg, 23 years old, 165 cm will need to consume 1332 calories. Male the source data 70 kg, 26 years old, 180 cm in 1703 kcal needs to remain in its weight.

Ketch-McArdle formula

This technique does not take into account in calculating the body mass index and the number of years of growth. In terms involved only individual parameter percent body fat. The error in the calculation on the basis of this coefficient is large.

However, the accurate measurement of fat content in the body along with the result of the formula Harris - Benedict's calculations give a minimum error rate.

Formula Ketch - McArdle does not require complex calculations and is as follows:

The last variable is the percentage of fat in the body. It can be measured with the help of special equipment, which is present in hospitals and gyms.

Also, this indicator can be a rough estimate by dividing weight in kilograms by height in meters, erected in the square:

• Body mass index (% fat) = weight (kg) / height (cm) 2.

How many calories you need per day person data table for certain groups can be predicted with a high degree of error. However, the multiplication factor obtained from the formula Catch - McArdle on the result of calculation by the method of Harris - Benedict increase measurement accuracy.

For women with parameters 50 kg, 165 cm, and in 1332 kcal diet, calculated from the above formula, the basic metabolism will be:

BM = 1332 * (371 + 21.61 * (50 / 1,652)) = 1021 kcal.

For men with a weight of 70 kg, 170 cm in height and the daily norm of 1703 kcal:

BM = 1703 * (371 + 21.61 * (70 / 1,702) = 1521 kcal.

Such a result is more accurate, however, body mass without the fat, calculated according to the formula considerably inferior in error measurements using special equipment.

WHO formula

The formula of calories from the World Health Organization (WHO) based on the same principle as the method Muffin - Dzheora. However, there is placed in the age ranges and for each individual calculation is conducted using the coefficient of physical activity (CFA).

How many calories a person needs per day is determined by means of additional tables, taking into account the degree of the load, where 1 - low, 1.3 - average, 1.5 - high physical activity.

Women	GLD	men	GLD
18-30 years	(0.062 * weight + 2.0359) * 240 * SC	18-30 years	(0.063 * weight + 2.895) * 240 * SC
31-60 years	(0.034 * weight + 3.539) * 240 * SC	31-60 years	(0.484 * weight + 3.654) * 240 * SC
Over 60 years	(0.038 * weight + 2.756) * 240 * SC	Over 60 years	(0.491 * weight + 2.458) * 240 * SC

Male with parameters 27, 70 and CFA kg - 1.3 by the formula has a ratio:

(0.063 * 70 + 2.895) * 240 * 1.3 = 2279 kcal.

The formula based on body surface area

Another name for this method of calculation of calories - Formula Harris - Benedict. Through such calculations may be prepared as close to reality result. Expression contains weight indicators, height and age, and for women and men use different initial numbers in the calculations.

The percentage of body fat does not appear in the calculations. Therefore, this method does not show the precise result for people who exercise regularly and have a greater muscle mass. In this case, the coefficient of basic metabolism will actual below. For obese people, this value is too high.

For men, the daily rate of calories is calculated as follows:

DAE = 66 + (13.699 * weight in kg) + (5 * height in cm) - (6.809 * age in years).

And for women:

GLD = 65 + (9.599 * weight in kg) + (1.799 * height in cm) - (4.8 * age in years).

Coefficient of daily calories for men with rates of 70 kg, 170 cm, 27 years is:

DAE = 66 + (13.699 * 70) + (5 * 170) - (6.809 * 27) = 1691 kcal.

For women with baseline data 23 years, weight 50 kg, height 165 cm, this figure is:

DAE = 65 + (9.599 * 50) + (5 * 165) - (6.809 * 23) = 1213 kcal.

In addition, the result can be multiplied by the index of physical exertion. It serves for the range in which 1.2 - low mobility, 1,729 - heavy physical labor.

How many calories you need to eat to lose weight or weight set

Significant overstatement or understatement of the volume is always harmful to the body. It causes the body to destroy the resources that are necessary for a healthy life and to accumulate those that interfere with this process.

Changing your diet should be weighed at the beginning and end of the week and evaluate the result. If the lost weight reaches more than 1-1.5 kg mean body loses weight due to dehydration and destruction of the muscle cells to a greater extent than fat.

The rate of weight loss

Losing weight by 2-3% from the current weight per week is considered safe by nutritionists. At large body weight loss begins to destroy itself and to extract energy from these substances. The biggest plummet observed at the beginning of the diet, then it slows down the loss.

It is important to understand that nutrition supplement active physical exercise can cause weight stop. It is caused by accumulation of fluid in the muscles, as well as their growth. In this case it is necessary to observe a decrease in the visual volume.

The rate of weight gain

Between intentional weight gain and uncontrollable power there is a difference. In the first case, the system and the process used for visual effect and the opening step in the method of counting calories. In these cases, a set of muscle mass will be much slower.

However, with the gradual increase in the volume of diet to their own standards in increments of 50 kcal weekly weight gain will not occur at all.

This is due to the fact that the body gradually rebuilds its work under the new diet. However, with a deficit of calories a sharp transition to the new power system will lead to overweight.

Advice of doctors and nutritionists abandon proper balanced menu

Experts in medicine was assessed by counting calories as a comprehensive system approach to getting the desired weight. They recommend not to go beyond the boundaries of the corridor calories, as well as to maintain its replacement method of cooking.

In addition, harmful food, which keeps track of calories should be replaced by its useful analogs and caloric intake at lunch should be reduced by the end of the day.

Pregnant and nursing women should abstain from such a diet, as food restrictions may adversely affect their health. People with diabetes, high blood pressure and problems with the gastrointestinal tract is necessary to introduce such a diet only under medical supervision.

Initially, these calculations may seem complicated, but, over time, the method of selection is possible to calculate the optimal amount of diet. It must be remembered that without the knowledge of how many calories you need per day, and the man on the table of the optimum ratio BZHU products impossible to maintain weight correctly. This method will also help to improve the health and appearance.

Registration of the article: Svetlana Ovsyanikova

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