All nutritionists and nutritionem unanimously affirm that for a healthy metabolism we need to know the individual number of calories per day to lose weight and eat according to daily calories – this will help to gently reduce weight. However, the number of formulas and different online calculators confusing beginners. How to make all the calculations and what to do with the numbers?
Which means the number of calories per day for weight loss
All food that enters the body, has a certain "weight". In proportion to this index for an allocated amount of energy from food, when it starts to burn. This "weight" or energy value is indicated in kcal. If a person eats this amount of calories per day, which is equal to the volume of producitur energy, a gram of food does not go into "fat depots". When the "weight" of the food exceeds energy expenditure, the body puts excessive turning into fats. The opposite situation gives rise to weight loss because the shortfall will be filled from existing stocks of glycogen.
Norm of calories per day for weight loss
Who was launched the daily energy intake threshold below which fall not because these figures are the basic minimum required by the organism to maintain life. This refers to not only motor activity, but the work of all organs, blood circulation, and even cell renewal. Later, however, nutritionists have found that the "General" norm of calories per day is not quite reasonable, because it takes into account only the division by sex, totally not taking into account age peculiarities, physical activity, muscle mass.
For women daily
According to the who girls have to consume 1,200 calories or more a day. This amount is assumed as the minimum even when losing weight, and maintaining weight calorie allowance for women may increase to 1600 kcal. After these data were supplemented with the age calculated, and as a result, left the following daily averages calories:
- Girls under the age of 25 to keep the frame 2000-2400 kcal.
- Women up to 50 years, these frameworks need to downgrade to 1800-2000 calories.
- After 51 years it is advisable not to consume more than 2000 calories in the presence of physical activity, and 1600 kcal, with their absence.
For men daily
Representatives of a strong half need much more energy than women because their body mass is a priori more they tend to have a higher level of activity. Minimum daily allowance of calories for men and 1800 kcal, but more accurate nutritionists believe the following:
- Young men under 25 years of age should eat between 2,400 and 3,000 calories.
- Men under 50 years old you should already 2000-2800 kcal.
- After 51 years the scope move up to 1800-2400 calories.
How to calculate calories for weight loss
We have mentioned that the simple division on the floor does not give correct result, since both sexes can have completely different physique and needs. Experts argue that the individual calculation of calories for weight loss and even weight maintenance should be based on the following parameters:
- age (years);
- height (in cm);
- the level of physical activity.
For children the number of allowable calories per day for weight loss is not considered, since their food goes mainly for the "construction" of the body and internal organs, is deposited in fat stores only obvious excess. The elderly need to consume less, especially if they are committed to losing weight because the metabolism they have slowed down. An important role is played by human activity, which means playing sports, walking, and household works (Ironing, cleaning, etc.). Additionally you need to understand that the calculation of calories for weight loss:
- requires consideration hormonal background, which often brings about changes;
- for pregnant women produced by a separate formula, as they feed from the fruit;
- takes into account physical status – during illness the body will not actively burn calories.
The Harris-Benedict Equation
The old but still working method of counting the number of calories per day for weight loss called formula, which was developed in the early 20th century. It is based on 3 main parameters – body weight, height and age. The following formula is specialists get increased calories and to calculate calories per day for weight loss, you need to find the product of the result and coefficient of energy consumption, and after this number to decrease by 20%. Similarly, it can be used to calculate the amount of calories per day to increase muscle mass.
The basic caloric intake according to Harris-Benedict calculated as:
- Women: 655,1 + 9,6*kg + 1,85* cm - 4,68 * years.
- Male: 66,47 + 13,75 *kg + 5 * cm - 6,74 * years.
Formula jeora muffin
One of the ways, which physicians recognized as the authentic, this is a relatively recently (2005) compiled by the American Dietetic Association formula, named muffin - San Giora. To remember it a little bit easier than the previous one, because you are changing only the last digit, and the rest is identical for both sexes. The accuracy of the data that will be obtained when the counting is slightly lower than the Harris-Benedict equation. First is to know the caloric intake in – 9,99*weight, add to that a 6.25* height and subtract 4,92*age. After:
- women result take 161 unit;
- men add 5 units.
How to calculate the amount of calories for weight loss online
If you use the formulas and to conduct an independent calculation you do not want or have no time, will help calorie counter online. This is a calculator that works for any of the above schemes, although it may be used and the formula Ketcha-McArdle, or the principle which guides who staff. All these counters help count the number of calories that you can maintain the shape. However, if your aim is to lose weight, you will have:
- Additionally, to determine the level of daily physical activity.
- To find 80% of the resulting number. If you plan weight loss for obesity, 90% or even 95%. The deficit should not be more than 20% of the base metabolism.
The value of basal metabolism
To calculate the daily number of calories, as already mentioned, helps a number of formulas, the choice between them is individually. Basal metabolism per day, which is a measure of consumption of calories without much activity, we need to learn to watch my figure. The activity coefficient is multiplied by it necessarily, if the person is not sick, because the fact of movement from home to work/study also involves additional expenditure of energy. Keep in mind that the online calculator is only suitable for persons over 18 years of age.
The level of physical activity to determine
Gently you can lose weight without multiplying the minimum energy intake of the level of activity, but only in the absence of serious physical exercise. For a man whose sedentary work, the 20% difference that there is between the reference result of the calculation formulas and refined, will simple way to lose weight. In other cases, the available value of basal metabolism is multiplied by:
- 1,375 – if you have short workouts to 3 per week;
- 1,55 – when training to 5 times per week lasting 1-1. 5 h;
- 1,725 for daily trainings for 3-4 hours;
- 1,9 – professional sport (training to compete, etc.).
Table calorie foods and ready meals
Calories per day to lose weight – it's not a hungry diet. If you examine the calories and foods allowed on the diet, you will notice that you can generate a menu with some "violations" in the form of biscuits or dried fruit. Vegetables, berries and fruits are not listed, because their calorie content ranges from 22 to 70 kcal. A rough picture is this:
|Product||The caloric content (100 g)||Dish||The caloric content (100 g)|
|Oatmeal||303 kcal||Chicken fillet boiled||170 kcal|
|Buckwheat||343 kcal||Chicken fillet baked||102 kcal|
|Rice white||344 kcal||Boiled potatoes||82 calories|
|Figure black||260 kcal||Boiled beef||254 kcal|
|Pasta||371 kcal||Mashed potatoes with milk||65 calories|
|Nuts||550-670 kcal||Omelette protein||39 kcal|
|Cheese 2%||103 kcal||Trout baked||102 kcal|
Alternative name for this method of weight loss – cheating. This program is designed for individuals who at some point noticed stopping weight, although caloric intake was not changed in a big way. Zig zag calories for weight loss prevents the metabolic slow down, therefore fat burning is approximately the same speed. There is even a day when the normal amount of calories above the base – may be relief in food.
How to calculate calories for weight loss zigzag? The system is the following:
- 3 days of minimal carbohydrate, caloric intake reduced by 10% daily.
- 2 days – large amounts of carbohydrates, caloric intake at the level of basic metabolism, or 5% higher.
- 3 days – balanced proportion of protein, fat and carbohydrates, and amount of calories as jumping "rule, the surplus to 10% deficit at 15%".
Minimum calories per day for weight loss
The above-mentioned, it is undesirable to lower the calorie content of your diet for the day below 1200 calories and men below 1800 kcal. However, there is a safe calorie deficit, i.e. a decrease in individually specific base metabolic rate for a certain number of units. According to doctors both genders need to consume every day, "VOO - 500 calories". So, if your VOO – 1480 kcal, if you want to lose weight quickly to cross the border in 980 kcal prohibited.