Women need to consume fewer calories per day than men. This is due to the peculiarity of metabolism. Consumption is higher in people who engage in various sports or lead an active lifestyle. Pregnant women also need more calories, just like children. And older ladies, especially with a low level of physical activity, will have to constantly limit themselves due to the low energy needs of the body.
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Daily rate
The daily norm for men and women is fundamentally different. The role is played not only by age, but also by lifestyle, metabolism, and the goal that needs to be achieved. If you want to lose weight, the amount of food you eat should be reduced. If you need to gain weight, calories should exceed the daily allowance.
The course of metabolic processes in women and men is different. Therefore, the average consumption rate (in kcal) for a woman is 2000, and for a man - 2500. But with the help of formulas, tables and examples, you can calculate more accurately. The result must be correlated with respect to lifestyle.
First you need to understand what a calorie is. A person consumes 2000 kcal per day, but for convenience they are simply called calories (although thousands are meant everywhere). This is a unit of energy that a person spends on life processes.
When there is too much of it, the excess is deposited as fat. It happens that it is not enough for life support, then the energy is taken from the reserves. This results in weight loss. Any load, physical or mental, requires additional energy, so the calculation of the norm depends not only on the gender for which it is done, but also on the lifestyle. The following factors may influence:
- the activity that the person is engaged in;
- physical activities that are included in his life;
- age.
Young people require a lot of energy per day. This is due to the fact that a lot is spent on the development of organs and systems. At a more mature age, these needs are not present. For people who work in an office, calories are needed significantly less than for those who work in a factory. If a person regularly engages in intensive training, then the expense in this case is higher. Studies show that they need to consume twice the amount of the norm for his age. Main theses:
- the older a person becomes, the lower the norm;
- daily requirement in women is lower than in men;
- pregnant women and lactating women must provide energy for the child as well, so they eat more;
- people who do intense workouts should eat twice as much.
How to eat
Basically, everything is simple with quantity, more difficult with quality. Food should always be balanced. Approximately so: 30% should be fats, 50% - carbohydrates, 20% - proteins.
A slight deviation from these proportions does not fundamentally affect. However, a severe disorder, for example, fatty foods consumed in large quantities, with a small amount of proteins and carbohydrates, turns into body fat.
In most cases, the menu should contain a lot of fruits and vegetables. Then there will be no extra weight. If only carbohydrates are consumed, there is enough energy for life and few proteins. This can lead to pain.
Each element - proteins, carbohydrates, vitamins and minerals - is necessary to maintain health. If something begins to act excessively, then the second, of course, is not enough. In order to guarantee comfortable weight loss, it is necessary to remove confectionery, animal fats and sugar from the daily diet. This will ensure a sufficient level of health. To start fast weight loss, you need to limit the amount of calories consumed.
Norm calculation
The body spends one calorie to provide a kilogram of weight per hour. Let's say the weight is 60 kg, then multiplying by 24 you get a daily allowance of 1440 calories. This amount is enough to keep the body in working condition, but also:
- it takes about 200 more calories to digest food;
- active sports life consumes a lot;
- additional energy is also needed for mental work.
From the table you can see approximate examples of the daily allowance for women and men. But it can be set more precisely than shown above, as the data may differ.. For example, a person of short stature requires fewer calories, while a tall person requires more on average.
Daily allowance for a woman
A woman needs less energy than a man. It depends on factors such as height, age, working conditions and even climate. A woman quickly gains weight, this is due to the physiological processes of the body, which is trying to put aside reserves in case of pregnancy. Therefore, the accumulation of fat mass occurs instantly. This is not the case for everyone, however, most have to limit the use of sweets and starchy foods.
How to calculate
It all depends on the purpose for which the calculation is made. If you need to maintain the body in its current state without losing weight, then you can choose one of the options below:
- With little or no activity:
- girls aged 18-25 need about 2000 kcal;
- aged 26 to 50 - about 1800;
- from 50 - the norm is 1600.
- With moderate activity, you can use:
- 18-25 years old - 2200;
- 26-50 - 2000:
- women over 50 - 1800.
- For high activity, the norm will be:
- for young girls - 2400;
- for the rest - 2200;
- after 60, 2000 is enough.
When losing weight
In order to organize a comfortable weight loss, it is necessary to subtract 500 kilocalories from the daily norm. This will help to lose 0.5 kg of weight every week, eliminating the entanglement of the skin from its sudden loss. If you increase this number to 1000, a woman will lose 1 kg per week. It is necessary that the daily rate is not lower than 1200, because in this case the body will experience stress and go into an economical mode. The weight loss will stop there.
There are several formulas for calculating. The most popular of these is the Mifflin-San Jeor formula. He introduced it a few years ago. Today it is the most accurate calculation by which you can find out the daily rate:
10 x weight (in kg) + 6.251 x height (cm) - 5 x age - 161
The result obtained is multiplied by the following activity factor
Harris Benedict Formula
This formula was developed back in 1919, so for modern women it is a little inaccurate. But let's take it as an example:
655.2 + 9.562 x weight (in kg) + 1.85 x height (cm) - 4.675 x age.
The resulting number is multiplied by the coefficient from the list above.
The norm for a man
The daily calorie intake for men is different from that for women. Their body requires more protein to build muscle mass if a man leads an active life. Fat is deposited on the abdomen, not on the hips. Therefore, if you need to lose weight, then it is easier and faster to do it. It is enough to increase physical activity, eat less flour products and sugar, and in a week there will be a result.
They are more difficult to tolerate a variety of diets. When for women the rate of weight loss, which should not be exceeded, is 2 kg per month or half a kilogram per week, a man can easily lose weight twice as fast. It is more difficult for them to recover, since it is necessary to significantly increase the dose.
In order for the body to work without interruption (to maintain weight), it is necessary:
Formulas
The calculation is somewhat different from that for women and is as follows:
10 x weight (in kg) + 6.251 x height (cm) - 5 x number of years + 5
The resulting value must be multiplied by the activity coefficient, which is the same as for women. The Harris-Benedict formula is calculated as follows:
66.51 + 13.752 x weight (kg) + 5.0031 x height (smr) - 6.7751 x number of years
The result obtained is multiplied by the activity coefficient.
Norms for weight loss
Considering that the appropriate option from the list above has already been selected, it is necessary to subtract 20% for comfortable weight loss. For example: when determining the daily allowance of 2000 calories, in order to lose weight, you need to get up to 1600.
For quick weight loss, you need to remove 40% of the norm. In this case, you need to eat no more than 1200. The minimum amount, like for women, should not be less than 1200.
If we take the average rate for men and women, then it will look like this:
Labor intensity
Age
Men Women
Work is related to mental work
Work related to the service sector
Labor associated with significant physical effort
elderly people
And some secrets...
The story of one of our readers Alina R.:
My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...
But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.
And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...
When a person decides to lose weight, he is faced with a number of questions: how many calories should be consumed per day, how to adjust the menu, what types of physical activity should be preferred?
The issue of nutrition in the process of losing weight is perhaps the key.
The diet you choose, the nutritional value of the products and the size of the portions depend on 75% of the success of the enterprise.
We will help you determine how many calories you need to consume per day in order to lose weight, provide information on the best products for weight loss and help you choose the best menu.
Each person needs a certain amount of energy for normal life and the proper functioning of all organs, which is provided by the food consumed.
The calorie content of foods is, in other words, their energy value for our body.
Some foods have the same calorie content, but some are beneficial for us, while others contribute to the appearance of extra pounds.
Our goal is to saturate the body not with fats, fast carbohydrates or nutritional supplements found in unhealthy foods, but with fortified and satiating ones that restore the necessary balance in the body.
Every losing weight person should learn that food intake is carried out to maintain life, so you should not be like a hamster and stock up for the coming day, because the products are now freely available.
Calorie intake and expenditure must be balanced. If you consume more food than you need and do not use the energy received, then an imbalance occurs in the body. Excess energy leads to the deposition of fat and the appearance of extra pounds. If you have an active lifestyle, then insufficient calorie intake can lead to negative consequences.
Then how many calories can you eat per day for weight loss?
Calculate the optimal calorie content
The Internet space is replete with statements about how many kilocalories a person should eat per day, but this indicator is individual for everyone and depends on your weight, height, gender, age, lifestyle, goal and time to achieve it.
(Weight in kg x 9.99) + (Height in cm x 6.25 for women and 5 for men) - (Age x 4.92) - 161 = Optimal number of calories for you.
To compare the calorie content of the diet with your lifestyle, you should multiply the result by 1.2 for low physical activity, by 1.375 for moderate (irregular exercise), by 1.55 for high (regular physical activity).
In this way, you can calculate the number of calories that will help you maintain your current weight and not gain extra. For weight loss, reduce your calorie intake by 10-15%.
If you are going on an expedition to the North Pole, then your daily intake will be 5,000 kcal to maintain your current weight. No wonder people gain weight with the approach of the cold season: the body adapts to the temperature and stores energy in case of crisis conditions.
How many calories should you ideally consume? Under normal climatic conditions, the daily norm for an ordinary person is 2,500 kcal.
How many calories per day should people who want to lose weight eat?
When choosing a menu for yourself in accordance with the optimal number of kilocalories for you, concentrate not only on whether you have invested in the allowable limit or not, but also check whether your body has received enough proteins, fats and carbohydrates per day. You can find information about the calorie content and energy content of foods on the Internet.
It is necessary to form a diet so that each meal necessarily consists of protein, carbohydrates and fiber.
25% of the total calorie intake should be eaten for breakfast, lunch will be 35%, and dinner - 20%, and 10% for two snacks before the main meals.
Number of calories for weight loss
When calculating calories per day for weight loss, you must first of all proceed from your lifestyle.
As a standard for weight loss, the following menu calorie options are advised, which are guaranteed to help you lose weight.
With a sedentary lifestyle, your limit will be no more than 1,200 kcal.
Based on personal experience, I can say that by reducing the usual diet to this figure and excluding harmful foods from the menu, properly forming the diet and drinking 1.5 liters of water, you can lose up to 0.5-1 kilogram per day without active training.
It is worth making a little effort and controlling yourself, and soon the kilograms will begin to melt.
Consuming 1,200 kcal per day, the main thing is to choose nutritious foods that will relieve hunger and discomfort for a long time. Sticking to this limit per day, you can treat yourself to 30 grams of hard cheese, dried fruit or dark chocolate. Showing cereals without adding oil (at least try to reduce its amount), non-starchy vegetables, fruits and berries (do not get carried away with high-calorie bananas and sweet grapes), low-fat dairy products and meat, pure protein. By reducing the consumption of carbohydrates and fats, weight loss is carried out.
How many calories should be eaten per day to lose weight for people with moderate physical activity?
Approximately 1400-1500 kcal. Within this limit, you can afford to eat more diverse foods, not only quantitatively, but also taking into account their "value". When using mayonnaise, give preference to a low percentage of fat content, choose pasta of firm varieties, and bake potatoes in the oven with a peel.
With high activity during the day, allow yourself to consume up to 1,600-1,700 kcal per day so as not to damage the body. Rice containing slow carbohydrates, seafood and fish, baked meat and many vegetables, dairy products, eggs, mushrooms and nuts will suit you to restore vitality.
Many supporters of rapid weight loss are interested in how much weight can be lost if there are 1000 calories a day. People who followed this diet claim that in a month you can get rid of weight up to 9 kg!
Eat more light vegetables, vegetable soups, eggs, low-fat dairy products and a small amount of chicken meat, and you will achieve the desired result.
And how to lose weight even faster and how much weight can you lose if you eat 500 calories a day?
I think that the figure of more than 12 kg will amaze you and inspire you to achieve.
The menu will not please with variety and will consist mostly of vegetables, vegetable soups, a small amount of chicken fillet, together with small portions of buckwheat porridge.
Is it safe for our body?
Supporters of an active lifestyle are not recommended to resort to this daily calorie intake. Otherwise, it is fraught with hungry fainting and health problems. There will certainly be a visible result, but what is more important to you: quick weight loss for the sake of generally accepted standards of beauty or your well-being?
Not getting the necessary trace elements and vitamins from food, the body will begin to lose ground and respond to your negligence with hair loss, exfoliating nails, rough skin, diseases of the digestive system and heart failure.
Be prudent and make healthy choices and avoid foods that prevent weight loss.
Stop list for losing weight:
- sweet;
- flour;
- fatty;
- fried;
- products containing starch;
- sauces;
- sweet carbonated drinks;
- sausages.
Are there foods that help you lose weight?
These are:
- green tea;
- ginger;
- grapefruit;
- a pineapple;
- cinnamon + honey;
- cabbage.
Having decided on the calorie content, we face another question: how many calories do you need to burn per day in order to lose weight?
You need to work out so that the calorie deficit is no more than 500.
The most effective workout for burning fat is cardio. Cycling, running, and swimming will help eliminate excess calories and strengthen the cardiovascular system. As for the intensity and frequency of classes, we advise you to consult a trainer so as not to overwork the body and train with the greatest efficiency.
Norm of calories per day
So how do you learn to eat right? First of all, you need to find out how many calories you "eat" daily. To do this, using the calorie tables, count the number of "eaten" calories. As a rule, as a result of calculating daily calorie intake, most overweight people get numbers from 2 to 3-4 thousand kilocalories per day, or even more. In order to lose weight, you must "eat" 1000-1400 kilocalories per day. The more the number of calories you consume differs from the above figure, the less result from following the diet, and if the number of calories is 1800 - 2000 kcal per day, you will not lose weight at all.
How to calculate how much to eat per day?
However, for fans of mathematical calculations, we present a formula by which you can more accurately determine the amount of energy expended per day and thus know how much you need to eat in order to lose weight. We repeat once again that it is desirable to switch to a consumption of 1000-1400 kcal per day without any complicated calculations.
So, energy consumption consists of the following components: basic metabolism + energy spent at work + energy spent during leisure + energy spent on digestion.
BX
This is the amount of energy needed to maintain the life of an organism that is at rest, that is, in the morning, lying in bed on an empty stomach at a comfortable temperature. For men, this value is 1 kcal per 1 kg of body weight per hour, and for women - 0.9 kcal / kg / hour. That is, if you weigh 90 kg, then the main metabolism per day will be: 0.9 kcal x 90 kg x 24 h = 1944 kcal. At the same time, we calculated the basic exchange for a woman who does not want to lose weight. If a person calculates his nutritional balance in order to lose weight, then it is necessary to determine the number of calories per desired body weight. Let's go back to our example: let's say the desired weight is 60-65 kg. Therefore, the main exchange should be: 0.9 kcal x 65 kg x 24 h = 1404 kcal.
The energy that is spent in the process of work
Approximately 26% of the basic metabolism is enough to cover energy costs during sedentary work. If your basal metabolism to lose weight was 1404 kcal, then muscle work during sedentary work requires 365 kcal. For people of various specialties, there are already calculated values \u200b\u200bof energy costs during an 8-hour working day:
- with light physical work for mechanized labor professions (laboratory assistants, cashiers, programmers), approximately 1000 kcal is required to cover energy consumption;
- for persons performing moderately hard work (workers, machine operators, drivers of vehicles), 1500 kcal is needed;
- to cover the costs of physically hard work, 2000-2500 kcal is required, and sometimes more (miners, diggers, athletes).
Energy consumption throughout the day 
Energy consumption during leisure consists of housework, sports and recreation. The table shows the approximate energy consumption for various activities.
Leisure energy expenditure per standard person weighing 60 kg.
Type of activity kcal/hour
sleep 50
rest lying down 65
reading aloud 90
household work such as washing dishes, ironing, cleaning 120-240
calm walking 190
brisk walking 300
jogging 360
skiing 420
rowing 150-360
swimming 180-400
cycling 210-440
skating 180-600
Nutritional thermogenesis
For the consumption and further utilization of food, the body expends a certain amount of energy. It has been established that protein foods are most difficult to digest, and the utilization of carbohydrates and fats requires 10 times less energy than for protein foods. With a mixed diet, which is the most physiological, the metabolic rate is 6.5% of the main metabolism, that is, in our case, 91 kcal / day will be spent.
Calorie calculation
To calculate how many calories enter the body every day, just look at the corresponding table of caloric content (energy value) of products. In addition, the calorie content is usually indicated on the package.
Correction of body weight should begin with determining the basic caloric content of the daily diet, in which the body does not lose weight and does not get fat. Then, depending on the goal - to lose weight or gain weight - adjust it with the appropriate menu.
First way. For a week or two, leading a normal life, write down the amount of food you eat every day. Then, using the calorie tables, determine the average daily number of calories.
The second way. It is believed that for every kilogram of body weight, approximately 30 kcal is required. Thus, to determine how many calories you need to consume per day, you need to multiply 30 kcal by body weight in kilograms.
How to regulate your diet
The resulting figure will allow you to adjust the daily diet depending on the goal:
- if body weight remains constant, nothing needs to be changed: the body spends as many calories as it consumes;
- in case of excess weight, the tendency to increase it is to reduce the calorie content of the daily diet, but not completely refuse food;
- with excessive thinness, it is worth increasing the energy value of the daily diet.
Even with a slight imbalance of calories - for example, the intake of only 100 extra kilocalories each day - 4.5 kg of body fat accumulate per year. That is why it is so important to return not only the optimal body weight, but also to maintain it at this level, to fully consume all calories, preventing them from turning into fat.
Having determined the basic calorie content of the diet, for weight loss, you can reduce the daily diet by 200-300 kcal. In any case, you should not lose weight faster than 100g per day. Otherwise, the body will not have time to adapt to changes, there may be disturbances in the work of internal organs and systems.
How many calories does a healthy person need? Recent studies have shown that a person consumes an average of 3,000 calories per day.
How many calories do you really need to eat? The norm should vary between 2000 and 2500 calories. Thus, people usually eat more than they need. The daily calorie intake does not correspond to the real needs of the human body and, with low physical activity, reserves of excess fat are formed. To keep yourself in shape, you need to change your diet. 
If you want to follow a strict diet and lose weight quickly, you can use the following menu, which is based on a daily intake of 1200 calories.
Try at least 30 minutes of daily exercise to speed up your diet. In addition, you will tone your muscles! As they say, kill two birds with one stone.
Calories are units of heat, or the amount of heat required to raise a gram of water by one degree Celsius. By eating food, a person receives energy and warmth. In order to keep the body in shape, lift or lose weight, you need to know how much food you need to eat, focusing on their calorie content.
daily calorie intake for women
A woman's body requires fewer calories than a man's. To maintain weight, you need to focus on age, activity, living conditions and individual characteristics.
Daily calorie intake rates for sedentary women and girls are as follows:
- age 18-25 years - 2000 kcal;
- age 26-50 years - 1800 kcal;
- over 50 years old - 1600 kcal.
The fair sex with an average level of physical activity should be consumed per day:
- age 18-25 years - 2200 kcal;
- age 26-50 years - 2000 kcal;
- over 50 years old - 1800 kcal.
For girls and women actively leading their lives, the daily indicators are as follows:
- age 18-30 years - 2400 kcal;
- age 31-60 years - 2200 kcal;
- over 60 years old - 2000 kcal.
A more accurate daily calorie intake for women can be calculated using the following formulas:
- Harris-Benedict: BBI \u003d 665 + (9.6 x weight (kg) + (1.8 x height (cm)) - (4.7 x age (number of years)
The results are adjusted depending on mobility: with a sedentary lifestyle, you need to multiply the result by 1.2, with an average - 1.55, when visiting the gym - 1.725, for athletes - 1.9.
Example: A 24-year-old girl visits the gym three times a week. Her height is 168 cm and her weight is 65 kg. BOO \u003d (665 + (9.6x65 + 1.8x168-4.7x24)) x1.725 \u003d 2550 kcal.
- Mifflin-St. Jeor: (10xweight (kg) +6.25xheight(cm)-5xage(year)-161)xKa (activity coefficient). Example: A woman is 65 years old, weighs 72 kg and has a height of 165 cm. Her daily calorie expenditure is: (10x72+6.25x165-5x65-161)x1.2=1518 kcal.
- Ketch-McArdle: BMR=370+(21.6xLBM), where LBM = [weight(kg)x(100-%fat)]/100. To get the desired value, you need to multiply by the activity factor. Example: Woman, 30 years old, weight - 60 kg, height - 170 cm, athlete, has a body fat percentage of 14%. BMR \u003d 370 + (21.6x (60x (100-14) / 100)) \u003d 1484 kcal. We multiply this indicator by KA \u003d 1.9. As a result, we get: 1484x1.9 = 2820 kcal.
- WHO. This calculation is based on CFA on this scale: 1 - low, 1.3 - medium, 1.5 - high. The rate of calorie expenditure for women aged 18-30 is determined by: (0.062xweight (kg) + 2.036)x240xCFA; 31-60 years old: (0.034xweight (kg) + 3.538)x240xCFA; 60+ years: (0.038 x weight (kg) + 2.755) x 240 x CFA. Example: Woman, 45 years old, weight - 80 kg, low activity. Metabolic norm: (0.034x80+3.538)x240x1=1500 kcal.
Daily calorie intake for men
Men who want to maintain physical fitness at an optimal level, in turn, leading a sedentary lifestyle, should adhere to the following daily allowance:
- 18-30 years = 2400 kcal;
- 31-50 years = 2200 kcal;
- 50+ years = 2000 kcal.
A man with an average activity indicator should adhere to the following daily calorie intake:
- 18-30 years = 2600-2800 kcal;
- 31-50 years = 2400-2600 kcal;
- 50+ years = 2200-2400 calories
- 18-30 years = 3000 kcal;
- 31-50 years = 2800-3000 kcal;
- 50+=2400-2800 kcal.
So, the Mifflin-St. Jeor formula for the stronger sex is as follows: 10xweight (kg) + 6.25xheight (cm) -5xage + 5
Example: Guy, 18 years old, weight - 70 kg, height - 178 cm. His daily calorie intake: 10x70 + 6.25x178-5x18 + 5 \u003d 1727 kcal.
According to the Harris-Benedict formula, the male daily calorie intake looks like this: 66.5 + 13.75 x weight (kg) + 5.003 x height (cm) -6.775 x age (years).
Example: A man, 55 years old, leads an active lifestyle, weighs 70 kg, has a height of 170 cm. He should consume per day: 66.5 + 6.25x170 + 5.003x170-6.775x55 = 1915 kcal.
According to the WHO formula, the daily metabolic rate for a man looks like this:
- 18-30 years old: (0.063xweight (kg) + 2.896)x240xCFA;
- 31-60 years old: (0.484xweight (kg) + 3.653)x240xCFA;
- 60+ years: (0.491 x weight (kg) + 2.459) x 240 x CFA.
CFA is evaluated on the following scale: 1 - low, 1.3 - medium, 1.5 - high.
Calculation example: A 23-year-old male is actively involved in sports, height - 182 cm, weight - 90 kg. Its daily metabolic rate: (0.63x90 + 2.896) x240x1.5 = 3083 kcal.
According to the Ketch-McArdle formula, the male daily metabolic rate is: 370 + 21.6xweight (kg)
Calculation example: Man, 67 years old, height 190 cm, weight 100 kg. Its daily calorie content: 370 + 21.6x100 \u003d 2530 kcal.
How to calculate daily calorie intake for weight loss
To determine how many calories you need to eat for weight loss, you should subtract 20% from the result obtained in the formulas (calculated using any of the formulas, taking into account the activity coefficient), and 40% for faster weight loss. In turn, the daily metabolic rate should not fall below this indicator: weight (kg) / 0.450x8.
Example: A 20-year-old girl weighs 68 kg and is 167 kg tall. Runs three times a week for 8 km. It turns out that her daily calorie intake is: BOO \u003d (665 + (9.6x68) + (1.8x167) - (4.7x20)) x1.725 \u003d 2629 kcal. To lose weight, she needs to reduce her calorie intake: 2692-2692 x 0.20 = 2166 kcal.
Knowing your own calorie intake, you can easily plan a menu for the day using the calorie count and reading the information on the energy value of the products on the packaging. It is also important to keep physically active.
How to calculate daily calorie intake for mass gain
To calculate the required number of calories, there is a formula:
weight (kg) x30 = kcal.
For example, a guy weighs 74 kg, so his daily calorie intake is 74x30 = 2200 kcal.
But, this figure indicates the approximate number of calories to maintain the body in an unchanged state. Since the goal is to gain weight, you need to add at least 500 calories on top of the calories received. Those. 2200+500=2700 kcal. It is also important here to take into account the type of physique: mesomorph, ectomorph, endomorph. You can safely add 1000 calories to the first and second, and it is better for the latter to raise the bar to 500 kcal.
As body weight increases, calories should also be increased. More precisely, if the guy initially weighed 74 kg, and he needs 74x30 = 2200 + 500 = 2700 kcal per day, then when the weight has risen to 80, you need to recalculate again: 80x30 = 2400 + 500 = 2900 kcal.
What percentage of proteins, fats and carbohydrates should be in the right diet
Having dealt with the daily metabolic rate, you should take up the compilation of the diet. The best ratio of nutrients for a proper meal, including weight gain, is the following:
- proteins - 20-30%;
- fats - 10-20%;
- carbohydrates - 50-60%.
Based on the above ladies, it is important to select the right amount of healthy products for each category in the required amount.
How to calculate how many calories you burn per day
To calculate the total calorie expenditure per day, you need to know how much is spent on a particular type of activity. Sleep takes about 60-70 kcal per hour, if sleep lasts more than 8 hours, a person did not experience stress during the day and went to bed in a calm state, in a cool environment, did not consume fats and carbohydrates before going to bed.
For work, for an 8-hour working day, depending on the type of activity, it takes:
- office workers - 550 kcal;
- education and service workers - 1050 kcal;
- drivers, machine operators, workers with a moderate-heavy load - 1500 kcal;
- athletes, builders, porters and other hard workers - 2050 kcal.
When walking, the indicator of energy expenditure can vary. A slow pace allows you to lose 190 kcal, and brisk walking - 300 kcal. You also need to take into account the weight of the person.
On average, with a weight of 80 kg, a person loses the following amount of energy per hour:
- lying down - 69 kcal;
- household chores - 120-250 kcal;
- reading books aloud - 90 kcal;
- jogging - 380 kcal;
- swimming - 200-240 kcal;
- skiing - 420 kcal;
- cycling - 220-450 kcal;
- roller skating or skating - 200-620 kcal;
- dancing - 359 kcal;
- volleyball on the beach - 290 kcal;
- jumping rope - 360 kcal.
During breakfast, a person loses 60 kcal, at lunch - 85 kcal, for dinner - 60 kcal.
Accurately calculating the number of calories burned is quite difficult, since it is important to take into account every action. If you need to lose extra pounds, then the most important thing is to use more calories than get them from food intake. Help to control this entries in the food diary and an active lifestyle
The caloric content or energy value of food is one of the most important characteristics of food. It is determined by the amount of energy that the body receives with the complete assimilation of the components included in the food consumed.
The daily calorie intake of a person depends on age, weight, height, gender, lifestyle, it is determined by the body's energy costs for various activities. The minimum amount of energy required to ensure the normal functioning of the body in women is less than in men - by about 15-20 percent.
How many calories per day do women need?
Most nutritionists agree that the average woman needs 2000 kcal. However, the number of allowable calories depends on the level of physical activity.
Women with a sedentary lifestyle need to consume the following number of calories:
- from 18 to 25 years old - about 2000 kcal;
- from 26 to 50 years - 1800 kcal;
- after 50 years - up to 1600 kcal.
For women leading a moderately active lifestyle, the following indicators are the norm:
- from 18 to 25 years - up to 2200 kcal;
- from 26 to 50 years - about 2000 kcal;
- after 50 years - 1800 kcal.
- from 18 to 25 years old - 2400 kcal;
- from 26 to 50 years - about 2200 kcal;
- after 50 years - up to 2000 kcal.
A woman carrying a child needs a lot more calories. The daily diet in this case depends on how long the pregnancy is. With increasing gestational age, you should increase your daily food intake from 2500 to 3200 calories per day. The diet of a woman who feeds a baby should be at least 3500 kcal.
In 1919 there appeared Harris-Benedict formula, for a modern person, it is no longer accurate enough, it has an error of about 5%.
The daily calorie intake for women is calculated as follows:
655.1 + 9.563 x weight (kg) + 1.85 x height (cm) - 4.676 x age (years)
- 1.2 - minimum or no physical activity;
- 1.375 - fitness classes 3 times a week;
- 1.4625 - fitness classes 5 times a week;
- 1.550 - intense physical activity 5 times a week;
- 1.6375 - fitness classes every day;
- 1.725 - every day intensively or twice a day;
The result is also multiplied by the activity coefficient.
The most accurate to date is recognized Mifflin-St. Jeor formula:
10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161
The result must also be multiplied by the activity factor.
How many calories per day do men need?
The metabolic process occurs much faster in men, so the daily diet of a man differs significantly from that of a woman. An adult man of average build needs about 2500 kcal. in a day. But, if we take into account the level of physical activity, the picture looks like this:
Men who lead a sedentary lifestyle need:
- from 18 to 30 years old - about 2400 kcal;
- from 31 to 50 years - 2200 kcal;
- after 50 years - 2200-2400 kcal.
For men leading a moderately active lifestyle, the following indicators are the norm:
- from 18 to 30 years old - 2600-2800 kcal;
- from 31 to 50 years - 2400-2600 kcal;
- after 50 years - 1800 kcal.
When active, men need to consume the following number of calories:
- from 18 to 35 years old - about 3000 kcal;
- from 31 to 50 years old - 2800-3000 kcal;
- after 50 years - 2400-2800 kcal.
66.5 + 13.75 x weight (kg) + 5.003 x height (cm) - 6.775 x age (years)
We multiply the result by the coefficient of physical activity:- 1.2 - minimum or absence;
- 1.375 - 3 times a week;
- 1.4625 - 5 times a week;
- 1.550 - intensively 5 times a week;
- 1.6375 - every day;
- 1.725 - every day intensively or 2 times a day;
- 1.9 - daily + physical work.
According to Mifflin-St. Jeor formula The calorie intake per day for men is calculated as follows:
10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5
Here, too, the result is multiplied by the activity factor.
How many calories per day do children and teens need?
Daily children's diet depends on age. The caloric content of food should be increased every six months in order for the growing body of the child to develop well.
The norm of calorie intake for children and adolescents looks like this:
- up to 2 years - 1200 kcal;
- from 2 to 3 years - 1400 kcal;
- from 3 to 6 years - 1800-2000 kcal;
- from 6 to 10 - 2000-2400 kcal;
- from 10 to 13 years - no more than 2900 kcal.
