Daily calorie intake. What happens if there are too few calories? And is it possible to lose weight through diet alone? How to properly create a diet based on daily calorie intake

Calories are a word that should be known not only by people trying to lose weight, but by everyone without exception. After all, this is not just an indicator that regulates how much we need to eat in order not to gain weight; our health, performance, well-being and mood directly depend on the number of calories consumed.

Minimum number of calories per day

Calories are necessary for the direct life processes of the human body: breathing, work internal organs, blood pumping, physical exercise, sleep, etc. It is calories that provide nutrition to our cells and organs. Therefore, under no circumstances should you reduce your caloric intake to a minimum. Remember how long a person can live without food, which is the source of calories. The minimum limit on how many calories a person needs per day is 1200 kcal for women and 1500 units for men. If you fall below this norm regularly, the body will simply have nowhere to get energy for its own life support, which will eventually lead to dystrophy and the consequences that arise from it. Therefore, if you have your eye on a diet based on consuming a super-low amount of calories (below 1000 kcal), think about whether you really need to lose weight at the cost of health and beauty?

Meanwhile, nutritionists have proven that the most effective and healthy method of losing weight is counting calories. And there is no contradiction in this: you just need to know how many kcal a person needs per day, and, if necessary, gradually reduce the amount of calories consumed. The fact is that the indicators of 1200 and 1500 kcal for women and men, respectively, are highly averaged, and reflect the minimum that cannot be exceeded. But how many calories a person needs to consume per day for the normal functioning of the body is determined individually. Especially for this, nutritionists have developed several formulas for calculating the required caloric intake for each person. This rate is easily calculated using special formulas. Here is one of them.

How to determine how many calories you need per day

First you need to calculate your basal metabolic rate (how many calories a person needs per day at rest).

For women:

9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age - 161

For men:

9.99 x weight (kg) + 6.25 x height - 4.92 x age (years) + 5

Then we multiply the resulting basal metabolic rate by a coefficient that depends on physical activity a specific person.

This coefficient is equal to:

• With a sedentary lifestyle 1.2
• With little activity (sports once a week) 1.375
• Average physical activity (sports at least 3 times a week) 1.54
• Active lifestyle (daily sports) 1.725
• Very high level of physical activity (heavy physical work, heavy loads in the gym) 1.9

Of course, high or low levels of activity are not always expressed solely by training in the gym. This could be active housework, brisk walking, a certain level of professional physical activity, etc.

By calculating the numbers using this formula, we will get the answer to the question of how many calories are required per day. You can find out here. If you adhere to the calorie intake calculated using the above formula, your weight will be stable: you will not lose weight or gain weight. This figure is necessary for your body to maintain normal vitality, for the proper functioning of organs, for your wellness. If you consume more calories than the formula shows, you can gain a lot of weight over time. Indeed, if there is insufficient energy consumption from food, nutrients will be converted into fat.

Average daily caloric intake

Many people know the phrase that a woman needs to consume about 2000 kcal per day. In fact, this figure should be slightly lower: approximately 1800 kilocalories. In general, when calculating calorie intake, you need to take into account not only gender, weight, profession, physical activity, but also age. For example, in adolescence the body needs more calories, because during the period of growth the human body spends much more energy than in adulthood, when the body is already fully formed. To maintain the body in a normal state, 1 kilocalorie is needed per 1 kilogram of a person’s weight for 1 hour.

Where are calories spent?

Calories are burned by the thermic effect of digestion. Approximately one third of the calories burned per day are spent, strange as it may sound, on the process of digesting food. The body spends more energy digesting proteins than digesting fats and carbohydrates. About 15% of calories are burned during exercise and any physical activity in general. This could be a workout in the gym, professional classes, a run to the bus, etc. But basal metabolism (energy expenditure at rest) burns 70% of calories!

Electronic assistants for calculating calorie intake

If you want to most accurately calculate how many calories you need to consume per day, buy yourself electronic assistants. This could be: pedometer, heart rate monitor, calorie counter. For example, with the help of a pedometer you will find out how many steps you take per day, and the calorie content of your diet greatly depends on this. After all, as we said above, the more you move, the more calories you need to consume. And if you find yourself moving less than normal, you will need to reduce your caloric intake. Similar electronic gadgets health will help you reach the required daily mobility norm. After all, every time you look at the pedometer display, you will want to break your own “record”, take more steps than yesterday or the day before. This will motivate you to be more active, which will have a great effect on your health, mood and appearance.

A calorie is a unit of heat or the amount of heat required to warm one gram of water by one degree Celsius. By taking in the calories found in foods, first of all, we gain heat and energy. But for women this is often not enough; they need not just to consume them, but to know how much energy is needed for slim figure or for weight loss. Below we will reveal the main secrets hidden in the energy value of nutrition and try to understand what the daily calorie intake for women is.

Food quality

Everyone knows that any product has nutritional value that provides the body with some amount of energy. Often this value is expressed in calories. When you plan your diet, you must definitely take into account how much a woman needs to maintain her figure and for optimal well-being.

In addition, it is important not to forget that food does not just provide energy, it provides that level nutrients and vitamins, which are needed to maintain optimal functioning of a woman. This means that the foods consumed are better balanced in terms of fats, proteins, carbohydrates, minerals and vitamins. Planning your diet in this way is often not easy, since at least some initial knowledge of the energy value and nutritional value of certain foods is required, so many women regularly receive excess calories in their diet, which leads to excess weight and even vitamin deficiency. The optimal amount of calories and vitamins must always be taken into account.

Optimal number of calories for women

A woman's daily calorie intake can vary significantly depending on her goals. If it is important to lose weight, the amount of caloric content of food consumed must be below the average, but if it is necessary to gain weight, then, accordingly, the caloric content of foods must be increased. However, the ideal caloric intake is a controversial number because it depends on a large number of parameters. For example, in adolescence and adolescence, more calories are needed than in an adult woman, since much more energy is spent, and the body is still growing. In addition, their metabolism is increased.

Older people need small portions to feel full and cover their calorie needs, since their metabolism is low and they do not need to have a large supply of energy, because they practically do not spend it.

During heavy physical activity or an active lifestyle, a diet with increased nutritional value so that you have enough energy to achieve your goals. Even climate affects the amount of calories consumed, as well as the required daily amount. It has been established that the norm of calorie consumption per day for women is significantly less than for men. But female representatives, for the most part, gain quite quickly extra pounds, because of this, you need to be careful with consuming foods with “empty” calories (sweets, baked goods, etc.).

We calculate the optimal amount of calories

Before calculating, it is necessary to make a reservation that it will not be possible to calculate a completely accurate figure, since not a single calculation can take into account a woman’s physical activity 100%. For example, today is a day off, and you plan to lie on the couch, and tomorrow you will go to the mountains for the whole day snowboarding. The amount of energy required for these activities will vary significantly.

The positive fact is that detailed calculations are not necessary for weight loss. First of all, you need to calculate your daily volume using one of the formulas proposed below. Next, remove from 10% to 25% from this result (it all depends on the desired rate of weight loss). The result is the amount of calories needed per day for weight loss.

It is recommended to stick to this figure for two weeks, during which time it will be possible to understand the rate of weight loss and reduce/increase calories if necessary. But it is extremely undesirable to reduce the daily energy value below 1200, because the metabolism will slow down, which is unacceptable when reducing volumes. If you are the owner of a miniature physique and the calculation of the norm showed a mark below the daily 1200 kcal, we recommend adding training, but not reducing the nutritional value of the foods consumed below the specified figure.

Simple calculations of the optimal daily indicator

Daily calories = K in kcal * Weight in kg

Below is the transcript:

A woman can tell what kind of metabolism she has by how quickly she gains unnecessary pounds. If even with an increased caloric intake there are no extra pounds, but this is an accelerated metabolism, but if she gains weight from a spoonful of sugar, then, accordingly, it is low.

Complex calculations

1. Harris-Benedict formula

Daily Energy Requirement = Physical Activity Rate * Basal Metabolic Rate (BMR)

The Physical Activity Index is defined as follows:

• absence or low volume of activity - 1.2;
• slightly more than average load (within 3-5 days weekly) - 1.55;
• high level of loads (up to 7 weekly) - 1.725;
• high level of activity (exercise daily or twice a day) - 1.9.

Calculation of BMR = 447.593 + (9.247*weight expressed in kilograms) + (3.098*height in centimeters) - (4.330*age in years).

2. Mifflin - St. George formula

This indicator is considered the most reliable to date.

Daily optimal calorie level for the fairer sex = (10 * weight in kilograms + 6.25 * height in centimeters - 5 * age in years - 161) * Physical Activity Indicator.

Physical Activity Index:

• 1.2 - no or minimal movements;
• 1.375 - fitness 3 classes weekly;
• 1.4625 - fitness 5 classes weekly;
• 1.550 - high level of loads of at least 5 classes weekly;
• 1.6375 - fitness daily;
• 1.725 - two sports a day or high-intensity daily exercise;
• 1.9 - physical activity every day.

Calorie intake at age

It was noted above that the norm of calories per day for a woman depends on many parameters: the woman’s activity, her metabolism, climate, lifestyle, etc.

Let us dwell in more detail on one more parameter - the woman’s age.

It is known that metabolism slows down with age. Based on this, the norm of calories per day for a woman of 40 years old (more correctly, 30-50 years old), leading a not very active lifestyle, will be 1800, for a more active one - up to 2000. If the lifestyle is very active, the amount of energy consumed will be 2200 calories .

Separately, it is worth mentioning such an indicator as the norm of calories per day for a pregnant woman and the calorie content of her diet. Doctors do not recommend changing caloric intake during the first five months. Then it is highly advisable to add about 300 kcal more to the diet. Nursing mothers can increase the energy value of food by another 300 kcal.

Losing weight comfortably

In order to optimally and easily lose weight up to 400 g within a week, the calorie intake per day for a woman for weight loss should be less than the daily calorie intake (calculated above using any of the proposed methods) by 20%. Remember that for performance and optimal functioning, caloric intake must be maintained at at least 1600 kcal.

Calculation nutritional value preparing dishes is extremely difficult: you need to have special kitchen scales. It is important not to forget that the energy value of ready-made dishes differs from the calorie content of the products from which it was prepared. This fact due to the absorption of fats and water by foods.

Calorie content is not an indicator of healthy food

Each product has its own calorie content, however, there is no direct connection between its calorie content and usefulness. In other words, there is no need to eat a precisely calculated amount of calories per day for a woman in order to maintain the health of the body. The most important thing is that a woman’s nutrition is optimal and balanced.

When planning a nutrition schedule, it is necessary to take into account the energy value of each product, but it is still much more important to take into account their composition. Only a balanced and rational diet will maintain your health in optimal condition and maintain a slim figure.

In conclusion

When you want to lose weight and healthy image life, it is important to take into account such an indicator as calorie intake per day. When losing weight, it is important for a woman to calculate not only the caloric content of portions, but also the optimal ratio of carbohydrates, fats and proteins. By consuming more carbohydrates, all excess energy will be stored “in reserve” as fat deposits, and the lack will cause bad mood and feelings of chronic fatigue. A small amount of fat guarantees a constant feeling of hunger, and a lack of consumed protein leads to metabolic disorders. Experts have determined the optimal ratio of these substances: each serving should contain 15% fats and proteins and 60% carbohydrates. Remember that these carbohydrates should be “slow”, that is, not obtained from refined foods.

When calculating the “calorie norm per day for a woman” in order to lose weight, it is important to remember that the body does not care what goes into it, even if the calorie content of the portions is the same (for example, the calorie content of 60 grams of chocolate cake is equal to the calorie content of a pack of low-fat cottage cheese, however it would be much healthier to eat protein product rather than a portion of “fast” or “empty” carbohydrates). With any lifestyle, it is important to remember that food should not only be tasty, but also healthy.

Good luck in your endeavors!

The daily calorie intake is the total number of kilocalories that you can consume during the day to avoid gaining weight. Losing weight according to this scheme during the diet will be gradual and correct. With this approach, you can consume different foods without limiting yourself to your favorite dishes. Of course, each candy or white bread sandwich will need to be calculated on its menu.

Calorie calculation for weight loss during the diet, you can do it manually using formulas, or you can use our online calculator calories. To calculate, just indicate your age, weight and height. Formulas from well-known nutritionists will be presented to your attention, so you should not doubt their accuracy. This article will help you choose the right way for weight loss, based on accurate calorie calculations for each day. You will also learn the basic rules for creating your menu. A balanced diet and accurate calorie counting are the two main levers that influence gradual weight loss. excess weight.

Online calorie calculator

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KBZHU calculation calculator

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Why you need to count calories

Dairy products

Bread and cereals

Vegetables and fruits

Dried fruits and beans

Meat

Sausages

Eggs

Fish and seafood

Sweets

It is necessary to use a calorie counter not only during the diet, but also during normal eating. The main thing is to strictly monitor the minimum and maximum threshold for daily coloring. Accurate calculations in the process of losing weight are the key to proper and balanced nutrition.

People who are faced with the problem of excess weight sooner or later ask themselves the question: how many calories do you need to consume per day to lose weight? To do this, you need to learn how to count the arrival and consumption of energy units. The daily requirement depends on how active a person’s lifestyle is. There are several formulas by which this rate can be calculated.

To maintain vital functions, even in a state of complete rest, a person needs a certain amount of energy. The more we move, the more food the body needs for normal functioning. The calorie intake per day for weight loss, weight gain or weight maintenance is calculated using an individual formula for men and women. This is the first step in creating a personalized diet. Gender, weight, height, age, muscle mass and energy expenditure per day are important.

1. The simplest way: calculation per kilogram of body weight. If we're talking about about losing weight, the daily norm is 26-29 kcal. 33-35 units of energy will help you stay in shape. You can gain weight if you consume 40 or more calories per 1 kg of your weight per day. But this method does not take into account human physical activity, and therefore is imperfect.

2. The Harris-Benedict equation allows you to determine your basal metabolic rate based on weight, height and age.

• Formula for men: 66 + (13.7 x weight) + (5 x height) – (6.8 x age).
• Formula for women: 655 + (9.6 x weight) + (1.8 x height) – (4.7 x age).

The result must be multiplied by the physical activity index:

• 1.2 – lifestyle with extremely low physical activity;
• 1.3 – exercise or exercise in the gym 1-3 times a week;
• 1.9 – extra load ( professional sports, especially power types).

3. The Mifflin-San Geor method is one of the newest calculations (2005) of American nutritionists. There is a simplified and more advanced version of this formula.

• For men: 10 x weight + 6.25 x height – 5 x age + 5.
• For women: 10 x weight + 6.25 x height – 5 x age – 161.

Multiply the stated formulas by the physical activity index given above.

4. Ketch-McArdle method. Its difference from previous formulas is that, in addition to the indicated parameters, it also takes into account the mass of the body muscles, which means it is more accurate. Basal metabolism in men and women is calculated using the formula 370 + (21.6 x muscle mass). To find it out, you need to subtract the amount of fat from the total weight. It can be 10, 20, 30%.

The most important thing in losing weight is a negative calorie balance. Only their deficiency will be able to burn excess weight, so food consumption should not exceed energy consumption. Losing weight without reducing muscle mass, without disrupting metabolism and thyroid function is the main task. Having calculated the required number of energy units, you need to reduce them by at least 500. And only you can decide whether to increase physical activity or reduce the amount of certain foods.

Calculation example

Many specialized websites are equipped with calculators. Let's summarize how many calories you need to consume per day to lose weight in each individual case.

1. If you are guided by the method of calculating per kilogram of body weight, then it is easy to calculate that a person weighing 70 kg, in order to lose weight, needs to receive 1820-2030 calories. To maintain weight, energy consumption will be 2100-2450 kcal.
2. Using the Harris-Benedict method, you need to know your height and weight. For example, you are a 40-year-old man whose height is 176 cm and weight 82 kg. You work mostly while sitting and like to lie down. The individual formula for calculating calorie intake looks like this: 66 + (13.7 x 80) + (5 x 176) – (6.8 x 40) = 2341.4. Multiplying this number by the coefficient motor activity 1.2, we get 2809.68 calories per day. You will be able to lose weight if you reduce by 500 kcal, a total of 2309. This is your norm per day.
3. To calculate according to Mifflin-San Geore, let's take, for example, a 41-year-old woman who is not involved in sports, whose height is 156 cm, weight - 67 kg. 10 x 67 + 6.25 x 156 – 5 x 41 – 161. The resulting 1689 kcal is multiplied by the lowest activity index of 1.2. To stay at this weight, a woman needs to eat food with an energy value of 2026.8 kcal. Subtract 500 from this figure. In order to lose weight, a lady with curvy figures will have to cut her diet to 1526 kcal.
4. And finally, the most complex, but most realistic Ketch-McArdle formula. It is only suitable for those who have tested their muscle mass. For example, you are a woman who weighs 64 kg, of which 10% is fat (6.4). This means the muscle mass is 57.6 kg. Your basal metabolic rate is 370 + (21.6 x 57.6) = 1614.16 calories.

You can lose weight comfortably, without feeling hungry or stressing your body. Use some tips.

1. Reduce the number of calories gradually. A sharp jump slows down metabolism. Stretch this process for 2-3 weeks, the body must adapt to the new diet. Experts recommend reducing consumption day by day by 20%. Smoothly achieve their deficit.
2. The calorie content of the daily diet should not be lower than 1200 for women and 1800 for men, this is the so-called limit. If you eat less than the threshold value, the body will soon begin to become exhausted, and instead of fat, muscle mass will be lost.
3. Buy a kitchen scale if you haven't already. Train yourself to weigh your food, this is necessary to find out the calorie content of a dish. Soon you will be able to determine your weight visually.
4. Eat often, but in small, low-calorie portions. Multiple meals while losing weight promote better metabolism.
5. Don't exclude carbohydrates and fats from your diet. There should be less of them than proteins, but not getting them at all is wrong and unhealthy. In the first half of the day, nutritionists advise consuming simple carbohydrates in the form of porridges, vegetable fats are used.
6. Be more active. If for some reason visiting the gym is impossible, include at least a light workout or cleaning the apartment in your daily routine. There are days when you happen to eat something high in calories. Punish yourself for weakness with a walk or other physical activity. Losing weight is impossible with low physical activity, otherwise, in order to lose weight, you have to practically starve yourself.

When starting to get rid of excess weight by counting BZHUK, you must initially correctly calculate calories for weight loss. It would be more accurate to determine how many calories you need to eat per day in order to smoothly lose weight. In the previous article, all indicators that affect the daily intake were considered, and a simple method for determining this value was given. Today we will look at complex, but also more reliable formulas for calculating calories.

How to count calories to lose weight

Harris-Benedict formula

This formula for calculating calorie norms was determined experimentally and published in 1919 by famous anthropologists Francis Gano Benedict and James Arthur Harris.

1. BMR = 66 + + - - men
2. BMR = 655 + + - - women

The studies were conducted at the beginning of the last century on a group of active young people, so this calculation method is not entirely correct to use to determine the daily energy requirement of the average metropolis resident. The estimated value obtained using the Harris-Benedict formula exceeds the actual need modern man in calories. This should be taken into account when calculating daily norm calories for women, people with a BMI above normal and those who want to lose a lot of weight.

Over time, this formula was repeatedly refined and revised. As a result, today there are several other ways to determine daily value calorie consumption.

Mifflin-San Jeora Calorie Calculation Formula

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

1. Men - BMR = + - + 5
2. Women - BMR = + - -161

To determine the required level of calories, this calculation method is the most popular today. It is designed taking into account the specifics of nutrition and other realities of our time. However, this formula does not take into account the proportion of fat in the body. Based on this fact, and taking into account other nuances, we can assume that the result of the calculation using the Mifflin-San Jeor formula is also slightly higher than the body’s actual calorie needs.

For ease of understanding, study a visual example of how to correctly count calories using this formula.

Example

You are a woman. Weight -85 kg, age - 35 years, height - 170 cm. Let's calculate BMR for these conditions:

BMR = + - -161

Using the above formulas, the basal metabolic rate (BMR) is calculated - the amount of energy required to carry out life activities (lying, sitting, breathing). However healthy person A person who is not bedridden needs a little more calories per day to function normally. In order to calculate the final calorie intake that should be followed when planning your daily diet, you must multiply the obtained BMR values ​​by the corresponding physical activity coefficient.

Some people do not adequately assess their activity, so there is a possibility that the calculation will result in incorrect values. When determining your activity level, try to look at your life objectively.

• 1.2 - minimal level of physical activity or its complete absence (sedentary work, lack of sports);
• 1.3-1.4 light level of activity (light exercise about 3 times a week, daily morning exercises, walking);
• 1.5-1.6 average activity (sports up to 5 times a week);
• 1.7-1.8 activity high level(active lifestyle coupled with daily intense training);
• 1.9-2.0 extremely high activity (sports lifestyle, hard physical work, long hard workouts every day).

Continuation of the example: BMR *1.2 = 1578.45*1.2= 1894.14

By multiplying the calculated BMR value by the activity coefficient, you get the calorie limits that must be observed when planning your meals. By making an accurate calculation of how many calories you need to consume per day, you can control your weight for a long time and stay healthy without making any additional efforts.

Why do we need to know our basic daily calorie intake?

You probably know your goal - to lose weight, maintain it or gain weight. In order to adjust our diet to achieve the desired result, we need to know our calorie intake per day:

1. If you want to maintain weight, stick to the values ​​obtained when calculating
2. Your goal is to lose weight - reduce the resulting amount by 10-20%
3. Gain kilograms - add the same 10-20% of calories.

An example of calculating daily caloric intake for weight loss:

1894.14-1894.14*20% ÷ 1894.14-1894.14*10% = 1515.31 ÷ 1704.72

It is recommended to regularly monitor ongoing changes in weight and timely recalculate daily caloric intake. If your weight changes by 5 kilograms or more, it is necessary to revise your daily intake.