How to count kilocalories correctly. Weight loss plateau - why weight stops falling when you reduce calorie intake

Depositphotos/esp2k

Surely there is not a person on earth who, wanting to lose weight, has not heard the word calories. At the same time, for those losing weight, this word evokes fear. After all, unwanted kilos appear precisely from calories, and for everyone who follows a diet, a significant reduction in the calorie content of the menu will certainly lead to perfect proportions bodies.

1. There are no restrictions in the choice of food. Dishes are prepared exclusively according to your own preferences.
2. When calculating calories, it is possible to independently adjust the quantitative indicator of food, i.e. serving size.
3. A person who counts calories per day can easily track the fluctuations in his weight, while the usual nutritious diet will remain at the same calorie level, or possibly decrease.

How to count calories for weight loss: table

1. The first thing you need to understand is that to burn 1 kg of body weight you need to spend 7700 kcal. The same amount of calories will be needed to gain 1 kg.
2. Most best option- This is to keep a weight loss diary. It needs to record all the results obtained, as well as plans that will stimulate achievement. You will need to make notes throughout the day with the portions of what you eat, so it will be more convenient to monitor the correct diet.
3. At the same time, it will be necessary to record all physical activities that are carried out during the day.
4. The third table records data on weight lost.

It is also worth noting that the weighing process is carried out daily, in the morning, immediately after waking up. Conducting comparative characteristics notes in three tables. A person has the opportunity to independently decide on a diet and the amount of physical activity, which together will help to quickly get rid of extra pounds.

Calorie table for weight loss: number of calories per 100 g of product

Fruits	Kcal	Vegetables	Kcal
Bananas	90	Boiled potatoes	60
Grape	70	Green onion	18
Cherry	25	Onion	43
Grapefruit	30	Carrot	33
Pear	42	cucumbers	15
Melon	45	Sweet bell pepper	19
Blackberry	32	Parsley	23
Kiwi	50	Tomatoes	20
Apricots	47	Eggplant	28
Avocado	100	Green peas	75
Quince	30	Zucchini	18
Pineapple	44	White cabbage	23
Orange	45	Cauliflower	12
Watermelon	40	Sauerkraut	28
Strawberries	38	Red cabbage	27
Dogwood	41	Rhubarb	16
Cranberry	33	Radish	16
Gooseberry	48	Radish	25
Lemon	30	Turnip	23
Raspberry	45	Lettuce leaves	11
Mandarin	41	Beet	40
Peaches	45	Pumpkin	20
Plum	44	Dill	30
Currant	43	Horseradish	49
Cherries	53	Garlic	60
Blueberry	44	Spinach	16
Apples	45	Sorrel	27

Flour products	Kcal	Dried fruits	Kcal
Butter buns	301	Raisin	270
Baranki	330	Figs	290
Black bread	206	Kishmish	310
Wheat bread	266	Dried apricots	290
Rye bread	213	Dates	290
Flatbread made from rye flour	375	Prunes	220
Sugar	295	Apples	210

Meat and poultry	Kcal	Dairy products	Kcal
Mutton	316	Brynza	261
Ham	366	Yogurt	51
Beef stew	180	Full fat kefir	61
Beef	170	Kefir (1.5%)	39
Brisket	475	Low-fat kefir	31
Goose	301	Milk (3.2%)	62
Turkey	150	Whole cow's milk	68
Sausage var.	250	Ice cream	220
Sausage p/k	380	Curdled milk	59
Korean	430	Ryazhenka	85
Rabbit meat	115	Cream (10% fat)	120
Boiled chicken	131	Cream (20% fat)	300
Fried chicken	212	Sour cream (10%)	115
Beef liver	100	Sour cream (20%)	210
Kidneys	66	Dutch cheese	357
Sausages	160	Lambert cheese	377
Pork chop	265	Parmesan cheese	330
Pork stew	350	Russian cheese	371
Heart	87	Sausage cheese	267
Sausages	236	Curd cheeses	380
Veal	90	Cottage cheese (18% fat)	225
Duck	405	Low-fat cottage cheese	81
Language	165	Cottage cheese with sour cream	261

Mushrooms	Kcal	Nuts	Kcal
Dried porcini mushrooms	211	Seeds	580
Boiled mushrooms	26	Walnuts	652
Mushrooms in sour cream	230	Ground nuts	470
Fried mushrooms	165	Pine nuts	620
Honey mushrooms	20	Almond	600
boletus	30	Pistachios	620
Boletus	30	Hazelnut	670

Fish and seafood	Kcal	Butter sauces	Kcal
Granular caviar	250	Rendered fat	930
Pollock caviar	130	Ketchup	80
Squid	95	Mayonnaise	625
Fried carp	145	Light mayonnaise	260
Shrimps	85	Creamy margarine	745
Crabs	70	Sandwich margarine	670
Pollock	70	Margarine for baking	675
Sea kale	16	Corn oil	900
Perch	95	Olive oil	825
Eggs		Butter	750
Chicken egg 1 pc.	65	Soybean oil	900
Egg powder	540	Melted butter	885

Cereals and legumes	Kcal	Ready salads	Kcal
Green peas	280	Korean carrots	134
Wheat flour	348	Sea kale	80
Rye flour	347	Salad with squid	240
Cocoa	375	Salad with crab sticks	217
Buckwheat	346	Mimosa salad	183
Oatmeal	374	Olivier salad	198
Pearl barley	342	Vegetable salad (tomatoes, cucumbers, sweet peppers)	30,7
Millet	352	Vinaigrette	130
Barley	343	Vinaigrette with herring	179
Corn	369	Radish with sour cream	103
Pasta	350	Caesar salad	303
Rice	337	Greek salad	188
Soybeans	395	Sauerkraut salad	77
Beans	328	Herring under a fur coat	193
Lentils	310	Young cabbage salad	120

Calorie consumption per day

Few people do not know the well-known statement that the number of calories consumed should be less than their consumption. A person who leads a sedentary lifestyle must follow a diet with a caloric content of 1200 cal per day; for an adherent of an active pace of life who engages in any kind of sport, the menu should be composed of 1800 cal per day.

To perform physically demanding work, a man will expend approximately 3200 kcal, a woman - 2700.

Let's look at how to correctly count calories to lose weight. In order to make the calculation, you need to use the calorie content table. Don't panic if the numbers differ from one source to another - these are averages, so a difference of a few calories isn't significant. The best option is to use a table with an extensive list of products, or even easier, print it out for clarity and place it in a convenient place for use, for example, in the kitchen.

Over time, becoming familiar with the caloric content of dishes will become a habit, and it will also become easier to calculate the required portion. For example, the average of a cheese sandwich, pork cutlet, oven pie and side dish will be 370 kcal. A small portion of oatmeal, a coffee drink with cream and sugar, plus a boiled chicken egg - 130 kcal.

200 ml of freshly squeezed vegetable or fruit juice, milk and spring vegetable slices - 120 kcal. Tea with sugar or coffee - 70 kcal.

It is worth realizing that weight loss will not be immediate. The result will be clearly visible after at least 5 days from the moment you start counting calories.

Snacking before bed is taboo. Dinner should be no later than 18:00. For example, you can prepare vegetable salad, oatmeal in water with raisins and green tea with jasmine. A few hours before bedtime, you can drink kefir or natural yogurt (up to 200 ml). If you still feel hungry, you can drink a cup of tea with mint and honey and eat ½ an apple. You can also use a small slice of hard cheese (20 g).

Full breakfast- This is a very important aspect in the calorie diet for weight loss. It should be 1/3 daily norm calories. Suitable options would be porridge, boiled eggs, lean steamed meat and salad with vegetables.

In order to be full, and this means that the volume of one serving should not be less than before the diet, you should completely eliminate sugar, white bread, foods high in fat and oil. The optimal way to prepare any dish is baking or steaming.

By eliminating several high-calorie items from your menu, the amount of daily calorie consumption will decrease by 10-15%. These products include: baked goods, fatty meats, smoked meats, fats and sugar. Meals are divided into 6 times a day, while the serving size is reduced. This method reduces calorie intake by another 5-7%.

You need to know this! By drinking 200 ml of cool water, you can burn up to 50 kcal. This method also works for a calorie-counting diet. The norm is 2 liters of water per day. The liquid helps the body cleanse itself of accumulated waste and toxins.

How to count calories for weight loss

To correctly calculate the calorie content of a dish, you should pay attention to the product label. It is worth remembering that the calorie content of the dry and finished product will be different. For example, the calorie content of 100 g of dry pasta is 300 kcal. When cooked, their weight increases, so 100 g of boiled pasta will have almost half as many calories.

Counting calories for weight loss means converting each meal into numerical ratios. This is not a grueling fast, but a correct calculation of an individual weight loss program.

Calculate the number of calories per day for weight loss

Initially, a notebook is created in which you need to write down each meal for one week, and calculate the calorie content of the dish accordingly. To calculate the calorie content of a dish, you need to sum up the calorie content of each ingredient, taking into account its quantity.

The next step is to reduce the calorie content of each serving, and you need to begin the process of daily weighing. It is necessary to achieve a result of 200 g of daily weight loss. Having reached this point, you need to stop and no longer reduce the calorie content of your dishes - this will happen individual indicator required calorie content.

Continuing to eat as prescribed, while losing 200 g per day excess weight, in a month the scales will show a result of 6 kg less than before starting the calorie counting diet.

For many people, the word “diet” is synonymous with hunger, restrictions and grueling workouts. We don’t want to go on a diet; we expect to lose weight by eating our favorite foods at any time. Losing weight comfortably is not always possible, and a calorie weight loss diet is direct proof of this.

Calculation of calorie content of foods

Products in alphabetical order

Your ideal weight- this is the weight at which you can walk up to the 5th floor without shortness of breath, easily run after a departing bus and are not embarrassed by your body. But if you still think that you need to lose weight, then the surest way is to calculate the daily calorie content of the menu.

It's no secret that healthy female body 2.5 thousand calories are enough for normal work, and 700 units more for men. Many " good diets“It is recommended to cut this norm by 2 times; in the end, only 1 thousand calories remain, which is catastrophically low.

Therefore, before starting a diet, completely review your menu and remove unnecessary foods from it.

So, for example, you like to eat candy or chew crackers, and this is already about 300 kcal per day. A sandwich with sausage and sweet tea - all 500 calories, and also add alcohol, chips, fast food eaten before work.

counting calories. My experience) positive and negative sides

How to lose weight? PP diet for 1200 kcal [Workout Laboratory]

Menu for the day. 1200 kcal. 6 meals a day. How to lose weight without fasting.

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

It often happens that after calculating the calorie content of a menu, an interesting figure is obtained: a person overeats 1–2 thousand calories more than he should. You may have to significantly reduce portions and divide what you ate at one time by 3.

Therefore, before starting a diet, you should follow 5 simple steps to lose weight:

1. Reviewing the menu, counting all the “invisible” food. Let us note that sweet tea and coffee are high-calorie drinks, and not “just water - it will slip by and I won’t notice.”
2. Choose foods that your body needs. Replace pasta with butter with vegetable salad, a butter bun with a plate of low-fat cottage cheese or oatmeal cookies, and rich cabbage soup with lean rabbit or veal broth.
3. Do not suffer from hunger, but eat often, but the weight of the portion should not exceed 150–250 grams, including liquid.
4. How much water do you drink per day? If it’s less than 1 liter, then you’ll have to retrain yourself and drink 1.5–2.
5. Buy a book or bookmark the electronic version of caloric content tables for foods and ready meals.

How to lose weight by counting calories?

We already have a magic book with calorie content of foods and dishes, so you can start losing weight. Food and methods of preparing it play a significant role in this process. After all, fried meat is less healthy than boiled meat.

Do not start your diet with extreme menu cuts - 1.5–1.8 kcal will be enough for weight loss. Pay attention to the rhythm of your life:

1. For active people involved in sports and hard work, they need from 1.5 to 1.8 thousand calories per day.
2. With a sedentary lifestyle, the norm can be reduced to 1200 kcal.

Remember that even without exercise, you are expending energy and losing calories every minute. In the first half of the day this process is more intense than in the second. Let's do the math: in 1 hour of training, a professional dancer loses up to 300 kcal. That is, for 10 hours of classes – 3000 kcal, let’s add here general norm 1500 kcal and sleep costs, which amount to about 1.5 thousand kcal.

It turns out that the fragile girl spends more than 5 thousand calories, but the dancers eat very little. But they are also accustomed to this rhythm. What to do? Focus on yourself. If you previously consumed 3500 kcal in 24 hours, then during the diet eat 2 thousand.

How to choose the right recipes and products for weight loss with calorie counting?

1. Limit your fat intake. It has been proven that the caloric content of animal fat is 2 times higher than the caloric content of carbohydrates (9.1 kcal versus 4 kcal). If the percentage of fat in the menu is no more than 30, then the body does not feel the need to increase the amount of protein and carbohydrates, due to which the total caloric content of the diet is reduced by 10%.
2. Limit your sugar intake. Any sugar and its substitutes increase appetite due to the natural properties of metabolism. As a result, frequent overeating occurs. A healthy sugar menu should contain no more than 20 grams per day. And we have already reduced the calorie intake by as much as 20%.
3. Increase your consumption of foods with dietary fiber, such as fiber (porridge, vegetables and fruits), pectins. This food is digested slowly and satisfies better. After eating 100 grams of porridge, you will not feel hungry for 3-4 hours, which means you will not overeat.

The diet of the regular and dietary menu should contain at least 2 side dishes, 1 first liquid course, several pieces of bread with bran, 2-3 fruits or 200 grams of fresh berries, more than 300 grams of fresh vegetables.

Calorie diet: chemical composition of the menu and some recommendations

The chemical composition of your menu will look like this:

1. Breakfast – 25% off daily value, which means 300 kcal.
2. Second breakfast – 10% (120 kcal).
3. Lunch – 35% of the norm (420 kcal).
4. Afternoon snack – 10%, that is 120 kcal.
5. Dinner – 20%, which means 240 kcal.

How to survive on 1200 kcal: sample menu for a week for a calorie-counting diet

• Breakfast: 200 grams of fresh cabbage and grated carrot salad, season the salad with a drop of vegetable oil. For the salad - 50 grams of boiled sausage or chicken, 1 piece of bread and tea without sugar.
• Second breakfast: a glass of lemon jelly (60 kcal), 100 grams of citrus jelly (69 kcal).
• Lunch: 150 grams of bean soup (100 kcal), 150 grams of roast pork with vegetables (150 kcal), 200 ml of rowan tea (20 kcal), 100 grams of potato cookies (69 kcal).
• Afternoon snack: 200 ml of kvass made from extract (20 kcal), 2 loaves of bread (20 grams) with a thin layer of apricot jam (90 kcal).
• Dinner: 100 grams of crumbly buckwheat (100 kcal), 100 grams of boiled chicken fillet (113 kcal), 200 ml of tea with apple (34 kcal).
• Before bed, a glass of kefir (55 kcal).

Calorie table and online calculators

Today there are electronic assistants that count not only calories, but also the amount of protein, fat, carbohydrates, vitamins and minerals in a particular dish. The calculator calculates losses useful components during heat treatment meat, fish, vegetables and fruits.

Calorie diet: how to turn a hungry week into a delicious holiday

The calorie content of food is indicated per 100 grams of ready-made food.

First courses:

1. Soup puree of zucchini, carrots, ginger root, lentils, celery with salt - 34 calories.
2. Cheese cream soup with processed cheese, champignons, potatoes and onions - 36 calories.
3. Soup puree based on celery, onion, ginger root and sour cream 10% - 50 calories.
4. Soup with rice, chicken liver, onions and carrots - 42 calories.

Second courses:

1. Stewed cabbage with champignons, cooked in 1 tbsp. spoon of vegetable oil – 66 calories.
2. Vegetable stew of sweet peppers, eggplants, tomatoes and carrots - 102 calories.
3. Casserole of cod, 1 egg, 1.5% milk and onions - 75 calories.

1. Champignon caps stuffed with shrimp and sour cream – 55 calories.
2. Salad of cucumber, cabbage, chicken breast and low-fat hard cheese with olive oil - 62 calories.
3. Scrambled eggs with tomatoes, green onions for 1 tbsp. spoon olive oil– 150 calories.

1. Kefir cocktail with ginger, red pepper – 60 calories.
2. Smoothie with strawberries, kefir 1% - 34 calories.
3. Latte – coffee with milk 1.5% - 38 calories.

1. Eggless Oat Bran Muffins - 132 calories.
2. Cheesecake made from milk, gelatin and honey, a slice of dark chocolate - 111 calories.
3. Cake made from low-fat cottage cheese, poppy seeds, bran, 1.5% milk, oat bran with honey – 140 calories.

Each product has its own level of caloric content - energy given to a living organism in the process of its complete assimilation. Correctly determining the energy value of food is important, first of all, for those people who care about their figure, because it is on reducing the calorie content of the daily diet that most modern diets are based. And even if you don't want to lose weight, knowing what you eat will help you avoid unnecessary overeating and health problems in the future.

How to determine the calorie content of a product?
The simplest thing is to use existing calorie tables, in which all foods are divided by thematic groups. Each group has its own average calorie level, within which you can find both high- and low-calorie foods. The calorie content of the product in the table is indicated per hundred grams.
Independent groups sometimes include:

1. Melons (low-calorie).
   
2. Legumes (medium calorie).
   
3. Citrus fruits (low calorie).
   
4. Dried vegetables (medium calorie).
   
5. Cereals (calorie content almost the same as cereals).
   
6. Raw materials (edible agar - 16, compressed yeast - 85, granulated sugar - 380, etc.).
   
7. Eggs (chicken - 157, dry white - 336, dry yolk - 623).
   
8. Caviar (medium calorie).
   

When counting calories in each specific product, you need to look at its weight and whether we are dealing with the original, independent element or with a whole set of ingredients mixed into one dish.

Let's say we want to eat an apple. It's easiest to calculate its calorie content. First, you need to weigh the apple. Then you need to look at the calorie table and see how many kilocalories are contained in one hundred grams of the product - 45. If our apple weighs less than one hundred grams, then its calorie content can be calculated based on the fact that 10 grams of the product contains 4.5 kcal (100: 10 = 10; 45:10 = 4.5), in 5 – 2.25, in 1 – 0.45

If we want to make a salad, then we need to calculate the calorie content of the dish by adding up all the ingredients used in it: tomatoes, cucumbers, dill, vegetable oil. Salt is not taken into account since it has zero calories.

The calorie content of the soup is calculated using the same table of calorie content and weight of each ingredient. The calorie content of the water in which the soup is cooked is not taken into account, since it is zero. The energy value of products during cooking remains the same as indicated in the table - kilocalories do not disappear during heat treatment.

The calorie content of fried foods is calculated using the above formula, with the only difference being that the oil used for frying fits into the total calorie content at the rate of 20% of its energy value (the rest of the oil either burns or evaporates, that is, it does not take any part in creating dishes).

You need to calculate the calorie content of complex dishes based on fresh ingredients. During the process of heat treatment, many products are boiled or fried and, accordingly, their calorie content per hundred gram volume increases, and it is difficult to say exactly what it will be, since each of us cooks in our own way.

The calorie content of prepared food is usually indicated on the packaging - bag, box, plastic container etc. In factory-produced products (bagels, breakfast cereals, chocolates etc.) the real energy value usually corresponds to the declared one. In prepared foods (salads, pilaf, fried chicken), which is made directly in stores, the declared calorie content of the dish (if it is indicated at all) may not coincide with the real one.

Not everyone can endure exhausting diets, and not everyone has time to visit fitness clubs and prepare special dietary foods. Meanwhile, the secret to losing weight is essentially simple - you need to spend more than you consume.

You can define your daily diet using a special diary. There you will record the calorie content of the food you consume during the day and energy consumption during physical activity. As a result, this will allow you to adjust either your diet or the loads you receive during the day.

It is important to consider some features:

• women with an inactive lifestyle need to consume 1000-1200 kcal per day, an active lifestyle requires up to 2500 kcal;
• For men leading an inactive lifestyle, 1500-1700 kcal is enough, for an active lifestyle - 2700.

First, determine the intensity of calorie expenditure during the day.

Type of activity	Calories per hour
Boxing, wrestling	1100
Running at a speed of at least 8 km/h	570-600
Swimming, intense gymnastic exercises	480-500
Bike ride	400
Walking at a fast pace	300
Housework/garden work	150-170
Singing, reading aloud	120-125
Needlework	115
Rest	70-100

If you choose the most effective type of exercise, the process of losing weight will significantly accelerate. Maintain your results with the right diet. If you initially exclude all unhealthy foods from your menu and eat small portions up to 5-6 times a day, your calorie intake will already drop by up to 20%.

In order to calculate the calorie content of food consumed, you can use one of the many existing tables that contain information about the value of basic food products. After several days of using such a table, the need to constantly check it will practically disappear; you will be able to navigate the ingredients you choose on your own. So the calorie content of vegetables and fruits is generally from 30 to 50 kcal, cereals - 130 kcal, fish and poultry meat - up to approximately 170 kcal, and a chicken egg has nutritional value 80 kcal in one piece.

Perhaps it will be more convenient for you to use the calorie table of ready-made foods and, based on this, create a daily menu for yourself, taking into account the planned energy loss.

Unique Bormenthal method

I took an innovative approach to losing weight. Already today, many people who want to lose weight prefer the specialists of this center.

Work with the patient begins with psychological correction. By the way, it is the psychological impact that is one of the integrally important tools on the path to improving your own shape and accompanies the entire process of losing weight using this method. As for calculating calories within the framework of the Bormenthal method, everything is very simple - you are allowed to consume 1000-1200 kcal per day (with physical activity up to 1700 kcal). And it doesn’t matter what kind of food will be in your diet - absolutely any of your gastronomic preferences, but within the acceptable range.

There are several important rules For those who want to lose weight this way:

1. The most important thing is to carefully monitor calories, weigh food and calculate everything accurately. To simplify the task, it is recommended to keep a special diary.
2. Be sure to stay within the acceptable limits for the number of calories per day.
3. Every day, one third of your menu should consist of protein foods, such as poultry or fish, veal, eggs and cheese.
4. Drink pure regularly still water, preferably half an hour before meals.
5. It is advisable to eat food little by little, but more often.
6. Don't exhaust yourself by fasting.
7. It is advisable to take various vitamins and minerals during the process of losing weight.
8. Do not use artificial sweeteners or sugar substitutes.
9. The variety of foods allowed within the diet is not limited.
10. Don’t forget about hot food; soups are highly recommended.

Curiously, Dr. Bormenthal does not encourage patients to increase physical activity and exercise. He bases his method on the principle of maximum comfort and minimum restrictions. And any physical activity tends to increase appetite, which negatively affects compliance with the basic rules of the diet.

It is worth noting that the principles of the diet according to Dr. Bormenthal’s method are somewhat incorrect if we consider it specifically for weight loss. The daily norm of calories consumed by the human body cannot be less than 1200. This is the minimum, regardless of body size, gender and lifestyle. Therefore, you should not lose sight of the damage that may be caused to your health and do not go to extremes in order to speed up the result. An organism weakened by a diet will regain lost weight faster than it will recover, remember this.

Kitchen scales

Today manufacturers household appliances For your home, they can offer a huge range of special kitchen scales that will help you determine the weight of a portion as accurately as possible and calculate its calorie content.

The operating principle of this smart electronics is based on indexes of about 1000 products that are loaded into the device’s memory. Accordingly, only one product can be weighed. The amount of proteins, fats, carbohydrates and calorie content in a certain weight of the product will be displayed on the screen.

A useful feature of these scales is the function that allows you to reset the tare weight and determine only the net weight of the product.

As a result, we can say that electronics are an indispensable assistant in losing weight using a calorie counting system. They are accurate, easy to use and have the ability to record weekly food weighed.

Calorie calculator

On the World Wide Web, if you wish, you can easily find a calorie calculator that is suitable for its functionality. Also using online calculators you can calculate the required number of calories taking into account the energy expended and vice versa. This is very convenient; such programs contain special formulas that previously had to be calculated manually.

• women under 30 years old must multiply their own weight in kilograms by 0.062 and add 2.036. We multiply the resulting amount by 240 and obtain the desired individual number of calories per day.
• for women under the age of 60, the formula will be calculated as follows (B × 0.034 + 3.54) × 240.
• women over 61 years of age (B×0.04+2.75)×240.

The formula for manually calculating the required number of daily calories consumed for men will naturally be different:

• (B×0.063+2.9)×240, aged 18 to 30 years.
• (B×0.05+3.65)×240, up to 60 years.
• (B×0.05+2.46)×240, from 61 years old.

It is possible to make a more accurate calculation of calories; for this it is necessary to take into account one more value - basal metabolism. It determines energy expenditure during sleep (rest). The only caveat of such calculations is the error due to unaccounted muscle mass or excess fat (severe obesity). In these cases, the values ​​will have to be adjusted - increased for the first case and decreased for the second. So, the formula for women is as follows:

• 655 + (1.8 × height, value in centimeters) + (9.6 × weight, in kilograms) - (4.7 × age, full years)
• 66 + (5 × height) + (13.7 × weight) - (6.8 × age) is the calculation for men.

Minimal physical activity, sedentary work	1,2
Light physical activity, occasional light exercise	1,375
Average physical activity, systematic simple training	1,55
High physical activity, constant training	1,725
Increased physical activity, regular training, twice a day	1,9

Based on the value of the corresponding coefficient, the number of required calories per day is derived by multiplying one value by another.

Such a detailed calculation of the calorie content of food consumed is very important during a diet. There is a high probability of harming the body in the process of losing weight if the energy value supplied with food is insufficient.

Phone apps

How to lose weight with maximum results?

Take a free test and find out what is stopping you from losing weight effectively

Answer questions honestly ;)

For absolute convenience modern man Software developers have created many special applications available on your mobile device. Among them there are adapted for Android and iPhone. The principle of operation of such applications is practically the same; you can enter data about the foods you eat and the intensity physical actions during the day. Many of them can even offer diet options and ways to prepare healthy meals. Here are the most popular apps with a pocket calorie calculator feature:

1. YAZIO, calorie calculator. It is important that this application does not require material costs. You only pay for the use of the application without advertising or additional features of the program. The standard interface includes more than a thousand different product names and about 200 varieties physical activity. There are also recipes for preparing dietary dishes and the ability to scan barcodes. All information entered into the application about food consumed during the month and physical activity performed structures them into a results graph.
2. Lifesum, calorie calculation. It features an original slogan - “Eat fat - lose weight.” But don't let this seem absurd to you. The developers present a special approach to the diet, not limiting the choice of products, but reducing the serving size. The application is an excellent assistant in choosing available products and possible options dishes. Compatible with Google Fit Android service.
3. Calorie. The application has a synchronization mode with Google Fit, so all information about physical activity can be downloaded automatically. You must enter information about the products you consume. The application shows the achieved results on a graph.

The most important rule when calculating the calorie content of foods is to calculate before eating, and not after. If you want to eat something, count the calories, then eat, and then be sure to write it down. Moreover, you need to write both the calorie content per 100 grams (or serving) and how many calories you ate.

Those who have never counted calories before will have a hard time. Firstly, you will have to accustom yourself to the regime. Secondly, you will need to start eating breakfast or dinner by grabbing not a fork, but a notepad with a pen. Thirdly, you will have to become familiar with mathematics, even if your certificate shows a solid “C”.

Any habit is formed within a month. It’s enough to meticulously calculate calories for 30 days, so that later you can make up proper diet almost automatically

Step one

Before changing your diet or losing weight, have a clean notebook, pen, and calculator ready. In addition, you need to choose a calorie table that is suitable for you. The secret to correct calculation is to use the same table. Review everything you find on the Internet and choose the sign that contains the maximum number of products. If you are preparing something from a pack or box, take the calorie content indicated on the package as a basis. Also to you in mandatory You will need an electronic kitchen scale that can determine the mass of a product with an accuracy of up to a gram.

At first, it will be important for you to figure out what and how much you eat. Study the table carefully. Some products are listed there in grams, others in pieces, others in packs. Try cooking lunch and counting its calorie content. Didn't work out? It's OK. You will learn over time.

Step two

Calculation of individual calorie corridor.

For men: 660 + (13.7 x body weight) + (5 x height in centimeters) – (6.8 x age in years) For women: 665 + (9.6 x body weight) + (1.8 x height in centimeters) – (4.7 x age in years)

The resulting figure must be multiplied:

• if you lead a sedentary lifestyle, then by 1.2
• if you go to the pool or jog 1–3 times a week, then by 1.375
• If you do a lot of sports or physical labor regularly, that is, you have the opportunity to spend some calories, then by 1.725

This final number is the number of calories that are required to maintain the body at the current moment in time, that is, so that you can avoid gaining weight. It is defined as the upper boundary of the corridor. Subtract 20% from the resulting figure and get the average caloric content needed to lose excess weight. This is the number of calories at the lower limit of the corridor.

For example, if an unmarried 28-year-old woman is 165 centimeters tall, weighs 80 kilograms and works as a secretary in an office, then her corridor will be as follows: 665 + (9.6 x 80) + (1.8 x 165) – (4.7 x 28) x 1.2 = 1918 kcal (upper limit) 1918 kcal – 20% = 1534 kcal (lower limit). All proper nutrition in the near future it will be built precisely on the calorie corridor from 1534 to 1918 kilocalories.

Step three

Your third step is to learn how to count correctly simple dishes. Simple ones include tea, toast, sweets, cookies. There are 2 calories in a glass of tea without sugar. To calculate how many calories are in one candy, buy exactly 100 g of your favorite caramels or “Bears in the North”. At home, count the number of sweets in 100 g. Find the calorie content of 100 g on the label and divide by the number of pieces. You should do about the same with dumplings. Divide the number of dumplings in a half-kilogram pack by 5 (find out how many pieces are in 100 g), and then look at the calorie content on the package. Calculate the number of calories per dumpling and cook for lunch as much as you can afford, based on the calorie range.

You should write down absolutely all food and drinks that enter your mouth in a notebook. There are no trifles in the matter of losing weight

Step four

Write down all the ingredients you will need:

• potatoes (10 medium tubers)
• onion (1 head)
• carrots (1 piece)
• lean pork (400 g)
• sunflower oil (50 g)

Now weigh each product separately on a scale and carefully write down all the numbers, correlating the weight with the calorie content in the table. 10 potatoes = 720 g = 83 (kcal per 100 g) x 7.2 = 597.6 kcal 1 onion = 50 g = 43 x 0.5 = 21.5 kcal 1 carrot = 65 g = 33 x 0.65 = 21.45 kcal Pork = 400 g = 316 x 4 = 1264 Sunflower oil = 50 g = 899 x 0.5 = 449.5

Onions and carrots are fried in oil, diced pork is added and after some time chopped potatoes are added. All this is filled with water and simmered until cooked. The calorie content of a whole pan of stewed potatoes will be 2354.05.

1. Place a plate on the scale, write down its weight, then put the portion of potatoes you plan to eat on the plate and calculate the calorie content of your usual portion.

Don't forget to subtract the weight of the clean plate from the total mass.

2. Using a large spoon, transfer the finished dish from one pan to another, counting the number of spoons. Put it on the scale plastic bag. Scoop exactly one spoonful of the prepared food and place it on the bag. This way you will find out how many calories are in one spoon of ready-made stewed potatoes with pork and how much you can eat in one meal. This method is good because you are not tied to any particular dish. The next time you cook the same dish, you no longer need to count calories. Just add the desired portion and enjoy your meal.