Daily calorie intake for weight loss per day. Calorie content is not an indicator of healthy food

Food gives the human body the necessary boost of energy. Depending on individual characteristics You can calculate how many calories you need to consume per day and choose the optimal foods for your diet.

Where do calories go?

Each body needs its own “portion” of calories, which depends on lifestyle, gender and age. When performing various actions, a person spends a certain amount of calories. The stress can be not only physical. Even in a state of complete rest, a third of all energy is spent on generating heat, metabolism, and pumping blood through the vessels. For a cheerful mood and a beautiful waist, you need to calculate calories per day.

Thanks to an active lifestyle and constant exercise, fats and carbohydrates are burned in greater quantities. For example, in an hour of running you can lose 530-540 calories. If you don’t have time for morning jogging, then you need to walk as much as possible. A person should walk at least 6 km per day to stay fit and good mood. To overcome this path you will need 220-230 calories and one hour of time.

Overeating threatens not only stomach problems, but also excess weight. The subcutaneous layer of fat is excess energy that the body did not have time to spend. Knowing what caloric intake per day is needed for a particular person, you can not be afraid of a sagging belly and sides.

Learning to count calories

It is better to start getting rid of extra pounds by reviewing what is in the refrigerator and consumed every day. The number of calories per 100 g is indicated on the packaging of all products. For convenience, you can keep a notebook in which you need to record the time, type and volume of what you eat. Producing calculation calories per day, everything is taken into account, even the smallest candy. Using a kitchen scale, you need to weigh vegetables, fruits, cereals, and meat. If a product does not have a label containing information about its energy value, then the necessary information can be easily found in online magazines about proper nutrition.

Counting calories in soups or salads is quite simple. Each ingredient must be weighed separately on a scale and the results recorded. Then, using the calorie table, calculate the required numbers. For example, 100 g of raw potatoes contains 77 calories, and 750 g - 577.5. At heat treatment Cereals and pasta increase in weight, so the calculation is based on the dry product.

How to calculate the required number of calories per day?

In order not to harm your own figure, you will need to know how many calories you need to consume. There is a daily norm for each person. Statistics say that 2000 calories is the average requirement, that is, the necessary calories. You can consume no more than the specified norm per day, then your waist will retain its previous volumes. In fact, this figure is not accurate enough. Determine the daily calorie intake for men and women of different ages and weight category, using the special Harrison-Benedict formula:

Women: 650+(9.6 ×weight, kg)+(1.8×height)-4.7(age)

Men: 60+(13.7×kg)+(5×height)-6.8(age)

The resulting figure must be multiplied by a coefficient, which is individual and depends on activity during the day:

• Rarely playing sports or sedentary lifestyle - 1.2;
• Visiting the gym 2-3 times a week - 1,375;
• Regular physical activity 4-5 times a week -1.55;
• Professional training every day - 1.7;
• Exercises 2 times a day (or heavy physical work) - 1.9.

How many calories should you eat per day to lose weight?

To lose weight you need to reduce the amount of energy consumed in food. But this does not mean that you have to starve! Nutritionists recommend reducing the level of daily replenishment of energy reserves by no more than 20%. For example, if the result of calculation using the formula is 1500, then reducing to 1200 calories per day is safe for health. The menu should be as healthy as possible and contain fresh vegetables, fruits, and protein. Having made the correct calculation of calories consumed per day, it is compiled rough plan products.

If your weight is significantly higher than normal, then your diet needs to be radically changed and constantly monitored. daily calories. Restricting food at first will make you feel hungry. Gradually the body will get used to the restructuring, and extra pounds will leave. At the same time, it is important to give the body physical activity: exercise in the gym, aerobics, running, cycling. If you spend more calories than you consume, the results will not be long in coming.

Menu for 1200 calories per day

This amount is considered optimal for losing weight without causing harm to a woman’s body. The energy received will be enough to maintain the functioning of the body, and the feeling of hunger will not haunt you all the time. When counting the amount of “fuel” eaten, you need to write everything down in a notebook or notepad.

First of all, we “break” 1200 calories into several parts. On the day, the menu is usually divided into 5 meals (every 3-4 hours). Daily diet option:

• Oatmeal with raisins on water - 200 g;
• Tea without sugar

• Cucumber and tomato salad, dressed olive oil- 150 g;
• Low-fat kefir - 200 ml;

• Vegetable soup or borscht (can be made with low-fat broth) - 1 plate;
• Rye bread - 1 piece;

• Apple (banana);
• Yogurt (tea);

• Boiled potatoes (in their jackets) - 2 pcs.;
• Vegetable salad - 150 g;
• Kefir (tea).

Ingredients can be selected according to taste preferences within 1200 calories.

How many calories does the female body need?

The female half of the population pays more attention to the products they consume and their quality than men. Thanks to such vigilance, sagging sides can be avoided and vitamin deficiencies can be prevented. A woman’s daily diet should consist of foods that leave her feeling full for a long time. All calories eaten per day for a woman should not “float up” like an orange peel. You can, of course, allow yourself a piece of cake or several chocolates, but freshly squeezed juice or muesli topped with yoghurt will be more beneficial. You can create a suitable diet with the help of a nutritionist, who will take into account all the necessary requirements of the body, depending on age and weight.

Girls in adolescence need as much as possible healthy products, from which the energy will go to the process of body growth and mental work. The norm of calories consumed per day is from 2700 to 2800. After 25 years, the amount of energy required is reduced and the daily diet can be reduced to 1800-2000. Using the calculation formula, you can find out exactly how many calories are required per day for a woman of a certain age and activity level.

Calories and pregnancy

While carrying a child, a woman’s body needs constant nourishment, but “eating for two” is not necessary. Health depends on the quality of nutrition expectant mother and baby. Therefore, it is imperative to know how many calories you need to consume per day. Regime in the first months interesting situation not much different from the usual routine. Therefore, calories are burned at the same rate as before. When calculating the daily intake, it is necessary to take into account body mass index (BMI), weight and activity. The mass index is calculated using the formula:

BMI= weight (kg)/height (m2)

The normal value is in the range of 18.5 - 25. With these values, the daily diet of a pregnant woman should consist of 2400-2800 calories. Accordingly, if the index more than normal, then the amount of food consumed must be reduced so as not to gain extra pounds. Skinny girls with insufficient body weight, you can increase the amount of calories to 3200-3400 per day.

How many calories does a man need per day?

The male body always needs more energy than women. This is due to body weight and fast metabolism. A man's diet should be nourishing and healthy for normal work internal organs. The daily diet of a man who goes to the gym 2 times a week should consist of 2500-2800 calories. Depending on the load, this value can change up or down. You can find out how many calories a man should consume per day using the same system.

To lose weight, you need to calculate and reduce a specific daily norm using the Harrison-Benedict formula. Weight loss for a man can be up to 4 kg with a properly designed menu, in which calorie intake per day will be reduced. You will have to give up harmful preservatives and alcohol. The latter, by the way, also contains calories, but there is no benefit from them to the body. Beer, for example, contains 42 calories per 100 g, and vodka contains 270 calories.

Nutrition when drying the body in men

The protein diet is aimed at getting rid of fats and reducing carbohydrates. Due to this, the beer belly will gradually degenerate into abs. To build a muscle corset, you need to include more protein foods in your daily menu. In addition, the body needs vitamins and microelements.

Calculating the amount of the main “building” element is simple: 1 g of protein is needed per 1 kg of body weight. In the morning you need to eat porridge (buckwheat, oatmeal) with water, seasoned with a teaspoon of honey. For fruits, you can eat an apple or a banana. For second breakfast - cheesecakes and a glass of drinking yogurt. Lunch should consist of chicken breast soup and a second dish, for example, stewed potatoes. But the afternoon snack is cottage cheese and tea. Dinner can be made up of boiled (steamed) dietary meat and vegetable salad. The number of calories per day is calculated by weight and age. After just 2 months of a protein diet, the result will be noticeable.

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 immediate life processes of the human body: breathing, functioning of internal organs, pumping blood, 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 for 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 physical activity (hard 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 include 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, with insufficient energy consumption obtained from food, nutrients will turn 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. These 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.

To feel well and maintain vital functions, a person needs a source of energy. You can get it from various foods that contain useful substances - fats, proteins and carbohydrates. The indicators of these components affect the calorie content of food. To calculate how many calories a person needs per day, you need to know your activity level, that is, energy expenditure.

Basics of Dietetics

Dietetics is the science of proper nutrition. Essence energy balance is as follows:

1. The intake of food into the body must be equal to its consumption.
2. Food must contain carbohydrates, proteins and fats in the prescribed proportions.
3. Must be present in food daily diet vitamins and microelements.

If a person does not receive enough natural active substances, he begins to develop various diseases (hypertension, obesity, diabetes and others), which leads to a decrease in average duration life.

Rational nutrition

To know how many calories you can consume per day, you need to know your energy expenditure (metabolic rate). The general metabolism in a person depends on the main and additional ones.

Basic metabolism is the number of calories the body expends to perform all important functions. How many calories a person normally needs per day depends on the main metabolism and the following factors:

• height;
• body constitution;
• level of hormone production.

Accordingly, the calorie intake per day depends on the listed criteria. For example, in men, chemical processes in the body occur faster than in women. Young people spend more energy than older people. The average daily metabolism in the adult population is 25 kcal per kilogram of weight.

How much protein should a person consume per day to be healthy? Athletes and active young people should consume 1.5-2.5 grams per 1 kg of body weight per day. A person weighing 80 kg can eat 200 grams of protein daily. People with moderate activity can consume up to 1.5 grams per 1 kg of body weight. If you have a sedentary lifestyle, then it is enough to eat up to 1 gram per 1 kg per day.

Where do calories come from?

As mentioned above, food contains carbohydrates, fats, proteins, vitamins, microelements and water. The last three components do not provide energy to the body. The calorie content of food is expressed in the energy value necessary to maintain life in the human body.

The human body consumes food to perform a variety of functions, such as heat generation, respiration, blood transport through cells, for rest and work, and sports. If a person consumes more than he expends, some of the calories are stored as fat, and the person gets fat.

What are they spent on?

Calories are burned in the following activities:

1. Warming the body. To warm up, a person uses up fat reserves.
2. The process of movement. When a person moves, his muscles contract, so when playing sports or when cleaning the apartment, the body spends energy.

To find out how many calories a person spends per day, you need to know his active activity: studying, working, professional athlete, housewife, etc.

What happens when you don't have enough calories?

When calculating daily norm Every little thing needs to be taken into account: putting butter in porridge or mayonnaise in a salad. An excess of calories, just like a deficiency, is fraught with consequences for the body. If there are few nutrients coming from food, the body begins to use energy from muscle tissue rather than from excess fat.

Lack of fats and carbohydrates in the diet can reduce basal metabolism. The body, maintaining a constant supply of sugar to the brain, uses up its own supply of glycogen, which is stored in the liver. Glycogen is gradually removed from muscle tissue, and as a result, a person begins to lose weight. If reserves are depleted, a person stops losing weight.

Fat tissue is not used to nourish the brain. During the period of weight loss, the body uses fat deposits as energy, but the decrease in these reserves is much less than the loss of muscle and bone tissue. If a person deprives himself of fatty foods during a period of time, weight loss occurs due to bone and muscle tissue. This is fraught with danger for the body, as it threatens exhaustion.

Formula for calculating daily value

How many kilocalories does a person need? The norm is determined based on the following data:

• basal metabolism is the expenditure on the vital functions of the body: breathing, digesting food, supplying organs with blood, and so on;
• daily expenditure on physical labor.

• OM for women = 6.26*(height in cm) + 10*(weight in kg) - 5*(age in years) - 161;
• OM in men = 6.26*(height in cm) + 10*(weight in kg) - 5*(age in years) + 5, where (OM) is general metabolism.

Norm for women

Young women aged 18-30 spend an average of 2000 kcal. If a woman is actively involved in sports or works a lot, the daily norm increases.

The norm of kilocalories per day for a woman depends on the same parameters as for men:

1. Sedentary lifestyle or no physical activity – 1300-1500 kcal per day.
2. Low physical activity – 1500-1700 kcal.
3. Moderate activity – 1800-2000 kcal.
4. Heavy loads – 2000-2400 kcal.

These are approximate values. How many calories a woman needs to consume per day can be calculated using a formula that takes into account weight, height and index (physical activity value).

Harris-Benedict formula:

447.6 + 9.2 * weight in kg + 3.1 * height in cm – 4.3 * age.

The result obtained must be multiplied by the activity index.

For example: a 26-year-old girl, 163 cm tall and weighing 64 kg. Goes to the gym two to three times a week.

447.6 + 9.2 * 64 + 3.1 * 163 – 4.3 * 26 = 1430 kcal.

Let's multiply by the activity index (1.375) and get a daily requirement of 1966 kcal.

Women over 50 need slightly fewer calories as their basal metabolism declines.

A woman during pregnancy and lactation needs more calories. But this does not mean that pregnant women should eat for two; in case of edema or excessive weight gain, they may prescribe a diet. With a normal initial weight before pregnancy, pregnant women should consume from 2500 to 3500 kcal per day.

Norm for men

A man's diet should be high enough in calories to maintain all functions in the body. The daily calorie intake per day for men with moderate activity is 2500-2800 calories. If motor activity is absent, energy is consumed in different ways.

There is another formula for calculation: (13.4 * weight in kg + 88.37 + 4.8 * height in cm – 5.7 * age) * activity index.

Norm daily consumption calories per day for a man depends on his activity. The result must be multiplied by the index, which corresponds to the level of physical activity:

• sedentary work or no activity - 1.2;
• light physical labor – 1.4;
• moderate physical activity – 1.55;
• heavy physical work – 1.7;
• hard physical labor + active sports training – 1.9.

Here is an example of calculating the amount of kcal per day for men:

A man with a height of 181 cm weighs 88 kg, moderate activity. Substituting the values ​​into the formula, it is easy to calculate how many calories a man needs per day: 6.25*(height in cm) + 10*(weight in kg) - 5*(age in years) + 5 = 1781 kcal.

When asked how many calories a man needs to consume per day if he wants to lose weight, the answer is that he must reduce his diet by 20%.

Weight correction

Systematic consumption of calories less than the daily norm promotes weight loss and weight correction, especially if you combine a diet with sports activities. The daily calorie intake for a woman when losing weight is 80% of the usual per day.

The same indicator is used when you need to calculate the daily calorie intake for men. For harmless weight loss, nutritionists advise reducing the calorie content of food gradually. If the norm of kilocalories per day is 2000, then using 1600 kcal per day, you can achieve gradual weight loss.

The norm of kilocalories per day for men to maintain weight is 1800 kcal. It is not recommended to reduce this value below to avoid health problems. Daily norm calories for weight loss depends on the individual consumption rate of a particular person.

The required nutrients must be contained in the exact ratio:

• proteins – 30%;
• carbohydrates – 50%;
• fats – 20%.

With classic weight loss, all these components should be present in the diet of any person. The lack of one of these components will negate all efforts. You need to plan your daily diet taking into account physical activity, and then your body will delight you with beauty and grace for a long time!

Video

You will learn a lot more useful information about nutrition and calories from the video.

Not only people who are on a diet and losing weight need to adhere to their individual calorie intake. In order to keep your body in shape, while feeling cheerful and energetic, you need to calculate exactly how many calories you need to consume per day.

In our material you will learn how to do this correctly, and what the calorie content of the diet of men and women should be, depending on physical activity and age. The calculation formula and tables will help you understand this topic with ease.

The calorie intake per day is calculated taking into account the age and physical activity of women and men. For example, if you play sports or use mental abilities during work, then your caloric intake should be higher. For young girls, the daily norm should be higher than for older women.

What are calories?

A calorie is usually called the unit of energy contained in each food product or a ready-made delicacy and is released during the process of their splitting.

A kilocalorie is a thousand calories. The energy value of food is indicated in these units (kcal).

The norm refers to the required amount of energy that your body expends every day on moving, sleeping, and digesting food.

Menu taking into account fats, proteins and carbohydrates

1. Protein-containing foods should make up 15 to 30% of your total caloric intake. You can determine this norm using simple calculations: multiply your weight in kilograms by 0.8.
2. Don't believe the myths that fats are very harmful and lead to weight gain. Your body needs them. Their amount should be at least 25-35% of the diet. It is recommended not to consume trans fats, which can actually cause illness and weight gain.
3. Carbohydrates should form the basis of your menu - at least 45-65% per day.

Daily calorie intake

Norm for men

The daily caloric intake should be calculated based on the physical activity and age of the man.

• For example, young people from 18 to 30 years old who follow a sedentary lifestyle need to consume 2400 kcal, under 50 years old - 2200. But for men after 50 years old, 2000 kcal will be enough. per day.
• For moderately active physical activity, the calculation is accordingly: 18-30 years old - 2800, 31-50 - 2600, after 50 - 2400.
• If a man is actively involved in sports, goes to the gym, then, consequently, the caloric content increases daily ration. Before the age of 30, it is advisable to regularly consume at least 3000 kcal, after 31 and up to 50 - 2800, and for men over 50 who continue to exercise, doctors advise to eat 2400 kcal. daily.

Norm for women

• With a sedentary lifestyle: from 18 to 25 years - 2000 kcal, after 25 and up to 50 - 1800, then the daily norm should be reduced by another 200 units.
• With average activity: from 18 to 25 - 2200, up to 50 - 2000 kcal, from the age of 51 - 1800 kcal.
• With regular sports activities: up to 25 years - 2400, from 26 to 50 - 2200 kcal. If a woman continues to exercise after 50 years, then the daily calorie intake should be reduced to 2000 units.

Daily value for pregnant women

Under no circumstances listen to those around you who say that during pregnancy you need to eat “for two.” It is recommended to increase the calorie content of your diet by 300-500 units (this is exactly how much energy a pregnant woman needs daily for normal fetal development.

Calculating calories

Formula for calculation

There are special formulas that will help you calculate how many calories you need to consume daily to keep your body functioning. When entering data, do not forget to indicate your physical activity rate. After all, you must agree that there is no point in regularly exhausting your body in the gym and cutting your daily caloric intake by 50%. Not only will you not lose weight, but you will also lose the muscles that you managed to gain.

To make the correct calculation of kilocalories for the required consumption per day, we will use the Harris-Benedict formula.

Formula for men: 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age).
Formula for women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age).

• with a sedentary lifestyle - 1.2;
• for lungs physical exercise several times a week - 1.375;
• with intense sports activities 4-5 times a week - 1.55;
• when training 5-7 times a week and active recreation - 1.725.

Let's consider the calculation using the example of a 23-year-old girl who does fitness at home 3 times a week and weighs 55 kg. Using the formula for women, we got the basal metabolism:

655 + (9.6 x 55) + (5 x 170.5) – (6.8 x 23) = 655 + 528 + 852.5 – 156.4 = 1879.1

1879.1 x 1.375 = 2583

Thus, in order not to gain excess weight and lose muscle, a girl should consume 2583 kcal.

It is important not only to calculate the daily calorie intake, but also to adjust it in time. After a month of such nutrition, it is worth evaluating the results. If you have not been able to lose weight, then perhaps you should recalculate your individual caloric intake and add more physical activity to your life.

You can see the approximate daily caloric intake below.

Table for calculating daily calorie intake

Diet for losing weight

• If you're trying to lose weight, you don't need to keep writing down how much you eat during the day. It will be enough to carefully monitor your diet for one to two weeks to calculate how much food you usually eat.
• Women and men who want to lose weight should be concerned not only with the quantity of calories they eat, but also with their quality. Of course, you can calculate your diet so as to fit several gummies or sweets into the menu. But don’t overdo it with sweets, alcohol or your favorite unhealthy treats. This will very quickly affect the figure - in the form of “ orange peel"or belly fat. Moreover, this applies not only to women, but also to men.
• Don't forget what to find golden mean. You shouldn’t go to extremes by eating less than 1000 kcal. Your body will go into saving mode and will store energy in case of the next hunger strike. Thus, by drinking a glass of kefir and eating one apple a day, you will not lose weight, but will even gain weight.
• There is a myth that to lose weight you only need to reduce your caloric intake, but this is not true. Weight loss only happens if you create a calorie deficit (that is, you need to burn more than you eat). That is why, without connecting physical activity to the process of losing weight, the scales will not move.

How to properly cut your daily calories

To lose weight, you need to create an energy deficit. But don't cut your diet too much. Optimally - by 15-20%. This ideal option for gradual weight loss that will not entail any negative health consequences. In the process of losing weight, it is worth recalculating the calories in your diet from time to time, since your weight will change.

For most women, the process of losing weight is much slower than for men (due to physiology). So don’t rush to reduce the calorie content of your daily menu.

Diet for 1200 kcal. for weight loss: video

How many calories does sport burn?

To understand how many calories per day you need, you should know how many are burned when various types sports and other physical activity.

Table of kilocalorie consumption per hour when playing sports

If you have long dreamed of losing weight or simply burning unnecessary fat, there is a very important rule- monitor the consumption of proteins, fats, carbohydrates per day. It is very important for each person to know the minimum amount.

This article is intended for persons over 18 years of age

Have you already turned 18?

Calorie intake per day for a teenager

Naturally, every parent wants their child to be healthy and happy. That is why it is important to take into account all the nuances of how to properly create a diet for children. When gaining weight, both girls and guys need to clearly know how many calories they need to consume in one day. After all, there are the most different cases: Some teenagers, especially those aged 13, may even refuse to eat. At this age they worry too much, constantly thinking about overweight. Moreover, everyone around is just talking about various kinds of weight loss programs, and the social influence is becoming greater.

But we will tell you how to avoid any obstacles from the outside and maintain an excellent figure not only for mom and dad, but also for the child, no matter how old he is.

If you ask experienced nutritionists, they will all unanimously give the advice below:

• you need to eat at least five times a day, but these should not be huge portions of half a kilo, but on the contrary, very small ones, parents should monitor this, because most often teenagers 13, 14, 15 years old do not monitor this at all;
• often teenagers do not eat anything at all in the morning, and after school, returning home or before bed, they begin to overeat, this needs to be closely monitored;
• a very important point for a teenager is to completely give up all unhealthy foods, chips, crackers, soda, etc.;
• In addition to nutrition, physical activity is also needed; it is strictly forbidden to constantly sit down at the computer. We need to move more, walk, and not sit still.

On average, the calorie intake per twenty-four hours for a 16-year-old teenager should be 2600, but this is provided that the child is constantly moving and leads a fairly active lifestyle. If the situation is exactly the opposite, you shouldn’t consume even 2000 kcal per day, because with a sedentary lifestyle there simply won’t be time to burn them off. After all, you need to eat as many calories as you can burn, otherwise problems with excess weight and general well-being and health may arise.

Daily calorie intake for a woman

Every representative of the fair sex is interested in how to calculate the calories they eat in order to keep their weight normal or even lose a little. Therefore, they begin to fanatically monitor what they eat daily. Many begin to simply give up all flour, sweets and all the goodies that we are used to eating every day.

Also, ladies stop eating after six in the evening, but there are also those who count calories. When talking about women and their needs, you need to understand that vital role plays the age at which the fair sex is.

When a child grows, he needs a huge amount of energy, because he is in constant motion, running, jumping, playing with other children. An adult body feels a much greater need for calories. But you also need to take into account the fact that many do not lead such an active lifestyle, but mostly sit in front of monitors.

And if we talk about older ladies, their daily calorie intake is much less than that needed by women and especially children. After all, every year a person stops growing, he does not need to develop. But there is also a nuance here: with a very active lifestyle, constant exercise, the body receives other loads, and much more calories are needed for it to cope. The same goes for pregnant and nursing mothers: they need to eat a lot, unlike an ordinary woman, because they need to eat for two, themselves and the baby.

Remember that the diet must be balanced. This means it contains fats, carbohydrates, and proteins. Otherwise, nothing good will come of it. After all, when consuming a huge amount of fats and carbohydrates, the fat layer will increase. And if you are overweight, then you do not need to consume more than 1500 kcal in twenty-four hours. And if you want not only to lose weight, but also to have a beautiful figure, you need to constantly train and play sports. And you don’t have to go to the gym; you can do a little exercise and run at home every evening or morning.

Are you okay with your weight and want to get in shape? Then your norm is 2000 kcal, provided that you lead a passive lifestyle. If it's the other way around, then 2400. If you're not sure, it's better to go to an online calculator and do the calculation. Just enter your details, it will let you know how many calories you should consume per day.

Daily calorie intake for a man

Every food you eat has its own energy value. And if the body consumes many more calories than necessary, all of them turn into fat and remain on your body. Conversely, when there are few of them, a sharp deterioration in health can be observed. Since men often experience physical stress than women, they need much more kcal.

The norm of consumption for the stronger sex 19-29 years old is 2400 calories, and from 30 to 50 years old - 2200. Well, if a man leads a very active lifestyle, then you can safely add 400 kcal to all indicators. But you may have noticed that even after 50 years a man should consume more than 2000 kcal. With an active lifestyle, the daily intake will be at least 3000 calories. There is also a calculator for men; you can use it to make calculations at any time convenient for you.

Energy and strength are given to the body every day by proteins, fats and carbohydrates. They are very important: if the body is deficient, you will not be able to perform even basic daily activities. Every day a person simply must provide his body with the necessary amount of calories so that it functions well. But if you don’t want to gain excess weight, you need to start monitoring the ratio of proteins, fats and carbohydrates. Remember, the latter are the main resource from which we draw energy. Most of them are found in whole grains, vegetables, and fruits.

What formula will help you find out the norm?

Many people wonder: how can and should you count all these calories? It's very easy to count. Various formulas have long been invented for this. There are many ways to correctly calculate your daily calorie intake.

The first Muffin-Jeor formula. It was invented in 2005 and is used by many specialists. This is the basis for every calculator that can be used to calculate online. With it you can understand how many calories you burned per day and how much you need to eat. But only people over 18 years of age can use it, otherwise the result may be incorrect.

• For woman: average number of calories = 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age - 161.
• For a man: average number of calories = 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age + 5.

You can also use the Harris-Benedict formula without any problems. With its help you will understand how many calories to eat in one day. To do this, you will need to know only two values: basal and active metabolism. If you can calculate correctly, you can adjust your diet correctly. To gain weight you will need to consume much more. To maintain weight, everything will need to remain the same, but slightly adjusted to diversify the menu.

• Women: average number of calories = 655.1 + 9.6 * body weight (kg) + 1.85 * height (cm) - 4.68 * age (years).
• Men: average number of calories = 66.47 + 13.75 * body weight (kg) + 5.0 * height (cm) - 6.74 * age (years).

Now you don’t have to worry about excess weight, because knowing how to calculate your daily calorie intake and how to calculate the required amount of energy consumed, you can maintain it at the same level or even lower it. After all, many people don’t always have time to go to the gym after a hard day at work; on the contrary, they want to quickly return home and, after lying on the couch for a while, fall asleep in front of the TV.

Keeping track of your normal weight using regular calorie counting is very simple and effective. You don't have to stick to a strict diet. Sometimes you can cut yourself some slack and eat a little more, but you need to know when to stop and how to get yourself back on track. This is why there is an understanding of the daily calorie intake.