Daily calories for women. The formula for calculating the daily calorie intake. How many calories do you need to lose weight

Not only women, but also men want to have an attractive appearance. This requires regular exercise, proper nutrition. And in order to achieve the desired fit, it is important to know what daily calorie intake is accepted for men. After all, the physical form and endurance of each person depends on calories and carbohydrates. What is the main function of carbohydrates? And how to correctly calculate your rate?

Why does the body need calories?

We all need food. It is from regular meals that we are charged with energy, strength. The unit of measure for energy is the kilojoule. On many food products, the energy value is indicated in this particular measurement system. But it turned out that it is difficult for an ordinary person to calculate, translate, and remember kilojoules. Therefore, the world organization decided to transfer from kilojoule to calories. So, 1 kJ equals 4.18 kcal.

What determines the level of calories? From the composition of the product itself. For example, there are 9 calories in 1 gram of fat. And in the same amount of carbohydrates - 4 calories. But, carbohydrates are simple and complex. Simple foods are digested and absorbed very quickly. Because of this, the feeling of hunger comes back quite quickly. Complex carbohydrates are digested for a long time, it takes much more energy and strength. Therefore, the body burns more calories. It is these carbohydrates that are useful, since there is no fat deposits in the body.

So, we need them not only for a surge of energy, but also for the full functioning of the whole organism. The rate of calories per day for men differs depending on the goal pursued. For two men of the same age, height and weight, the daily allowance may differ. Why is that? If a guy performs hard physical labor during the day, professionally goes in for sports, he needs the maximum amount of the component. If a man has a sedentary lifestyle, a minimum of calories is required to maintain the body's work.

Norm for men per day

There is an average established norm of this component for the stronger sex. Don't rely on these numbers. After all, the number of calories varies depending on the parameters of the male body, and lifestyle in general. So, the average male norm is 2400-3000 kcal per day. If a man follows a diet to lose weight, he needs to consume a minimum of calories. And devote a lot of time to physical activity. To lose weight, the number of calories burned must exceed the number consumed.

When determining the norm, it is worth considering the age indicator:

• 19-30 years old - 2400 kcal. This is an average figure acceptable for young people with a sedentary lifestyle who do not play sports.
• 30-50 years - 2200 kcal. This amount is also acceptable for men with an inactive lifestyle.
• After 50 - 2000 kcal. This amount is acceptable for all men of this age with low physical activity.

But, many men are engaged in hard physical labor, which is energy-intensive. In such cases, the calorie content of food is calculated taking into account the type of activity. Therefore, the indicator should be maximum. Many nutritionists, when calculating the required calories for a guy, take into account the following parameters:

• Age. A young body needs more energy.
• Growth. A taller man needs more calories.
• The weight. The lower the weight, the fewer calories you need to consume.
• Physical activity. Regular training, hard physical work oblige the use of the maximum norm.

Daily Calorie Calculation

In dietetics, a large number of forms are painted, according to which you can calculate the calorie intake per day. But, the most true and often used are the formulas of Benedict-Harris and San Jeor Mifflin. These two formulas have completely different coefficients. But, their basis is the main indicators - age, weight, height. The Benedict-Hprris formula is more than 100 years old, and it is still relevant today.

So, in order to choose the necessary coefficient for each of the formulas, you need to take into account the lifestyle. The coefficient number can be as follows:

• No regular physical activity — 1.2;
• The gym is visited three times a week - 1,375;
• Gym visited 5 times a week - 1,462;
• Daily sports activities (bodybuilding), hard work - 1,637;
• Training in the gym is intense, several times a day - 1,725;
• Daily intense training combined with hard physical work - 1.9.

Benedict-Harris calculation

This form looks like this: (88.36 + weight (kg) * 13.4 + 4.8 * height (cm) - age * 5.7) * coefficient. For example, let's take height parameters - 185 cm, weight - 90 kg, age - 42 years, with physical activity - visiting the gym up to 3 times a week. The calculation will be like this:

(88.36 + 90 * 13.4 + 4.8 * 185 - 42 * 5.7) * 1.375 \u003d (88.36 + 1206 + 888 - 239.4) * 1.375 \u003d 2671.5 kcal.

It is this amount that is considered ideal for this man to maintain the full functioning of all systems and organs of the body.

Determination of the daily requirement according to San Geor Mifflin

The original wording looks like this: (body weight * 10 + growth * 6.25 - age * 5 + 5) * coefficient. For example, we take the same initial data of a man: height - 185 cm, weight - 90 kg, age - 42 years, physical activity - gym three times a week.

(90 * 10 + 185 * 6.25 - 42 * 5 + 5) * 1.375 \u003d (900 + 1156.25 - 210 + 5) * 1.375 \u003d 2545.5 kcal.

As you can see, the calorie requirement is slightly different. But this difference is not critical. After all, these formulas are based on the same basic parameters.

What else determines the daily need of the male body in calories?

Very often, sports trainers, when compiling dietary nutrition, rely on the growth parameter of a young person. Knowing this characteristic, you can set the permissible ideal weight for a person. And, already starting from the obtained value, adjust his training and diet. So, the formula for calculating the ideal weight is as follows:

Height - 100 = ideal weight.

For example, a guy's height is 185 cm. So, his ideal weight would be 85 kg. If it is higher, it has excess body weight, which is better to get rid of. Consequently, the number of calories decreases, and physical activity increases.

For men, the following body mass index values ​​​​are acceptable:

• Dystrophy, underweight - less than 20;
• Normal weight - 20-25;
• Increased body weight - 26-30;
• The initial stage of obesity is 31-40.

If your body weight is too high according to BMI, you should adjust your diet in order to lose weight. The daily diet should consist of a large amount of fiber and protein, especially for breakfast. This will help speed up metabolic processes, activate the set of muscle mass due to adipose tissue. Not the last role is played by the liquid. During the day, an adult man needs to drink about 2 liters of purified water. The food itself should be fractional - 5-6 times a day in small portions. And 2-3 hours before bedtime, it is recommended to drink a glass of kefir. If you can’t get back to normal on your own, it’s better to seek help from a nutritionist.

The daily calorie intake is the total number of kilocalories that you can consume during the day so as not to gain weight. Weight loss according to this scheme at the time of 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 sandwich with white bread will need to be calculated in your menu.

Calorie calculation for weight loss during the diet period, you can use formulas manually, or you can use our online calorie calculator. To calculate, just enter your age, weight and height. Your attention will be presented to the formulas of famous nutritionists, so you should not doubt their accuracy. This article will help you choose the right path to lose weight, based on the exact calculation of calories for each day. You will also learn the basic rules for compiling your menu. A balanced diet and accurate calorie counting are the two main levers that affect the gradual weight loss.

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KBJU Calculator

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Why you need to count calories

Milk 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 period, but also during normal nutrition. The main thing is to strictly monitor the minimum and maximum threshold of daily coloration. Accurate calculations in the process of losing weight are the key to proper and balanced nutrition.

Human activity is associated with the expenditure of energy. Its amount is measured in calories. For normal life, it is necessary to constantly replenish the body with energy that enters it in the form of food.

The daily calorie intake depends on the gender, type of activity and age of the person. For example, men need more energy per day than women. And active young people who are still growing and developing spend more calories daily compared to adults.

Daily calorie intake for men

For active men

• under 30: 3,000 calories;
• from 30 to 50 years: within 2800 - 3000 calories;
• over 51: 2800 - 2400 calories.

For men with a sedentary lifestyle

• under 30: 2400 calories;
• 31 to 50 years old: 2200 calories;
• after 51 years, 2000 calories per day is enough.

For men with a moderate lifestyle

• 19-30 years old: 2600 - 2800 calories;
• 31-50 years old: 2400 - 2600 calories;
• from 51 years old: 2200 - 2400 calories.

daily calorie intake for women

For moderately active women

• up to 25 years, it is enough to consume 2200 calories per day for the normal functioning of their body;
• in 25-50 years, the recommended daily allowance is 2200 calories
• Over 51: Just 1,800 calories is enough.

With a sedentary lifestyle

• young girls under 25 years old will be enough for 2000 calories;
• women from 26 to 50 years old optimally consume no more than 1800 calories;
• after 51 years, you need to reduce your intake to 1600 calories.

With an active lifestyle

• young women 19 - 30 years old can consume 2400 calories;
• women in adulthood 31 - 60 years old need 2200 calories;
• women over 61 are recommended a daily allowance of 2,000 calories.

Individual calculation of the daily calorie intake

The above daily calorie intake values ​​are generalized and approximate. But each person is individual and has his own height, weight, muscle mass and degree of activity. Therefore, scientists have derived formulas that allow you to calculate the daily calorie intake for different people.

First, the number of calories needed by a person in a state of complete inactivity and at a comfortable temperature is calculated. In other words, first of all, you need to find out how much energy the body needs for the functioning of its internal organs without physical and emotional stress. Usually this indicator in the laboratory is measured in a supine position and in the absence of violent emotions. To measure it at home, formulas were derived for determining the value of basal metabolism (BMO).

Formulas for calculating BOO

• For men :

66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

• For women :

655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

For example:

For a 39-year-old woman weighing 70 kg and 168 cm tall, the BVR is calculated as follows:

655 + (9.6 * 70) + (1.8 * 168) - (4.7 * 39) = 1446.1 calories

Formula for Calculating Daily Calorie Need (DCA)

SPK = activity factor x BRO

Determining the activity factor value

• 1.2 - with a lifestyle without physical exertion;
• 1.375 - with light physical labor;
• 1.55 - with medium, moderate physical exertion;
• 1.75 - with heavy physical exertion;
• 1.9 - with especially hard physical labor.

For example:

With BOO = 1446.1 and with average activity (we take a coefficient of 1.55), the daily norm is determined as follows:

SPK \u003d 1446.1 * 1.55 \u003d 2241.46 calories

It is convenient to use a calorie calculator to calculate the daily allowance.

Daily calorie intake for weight loss

Knowing your SEC value, you can solve the problem of being overweight. To do this, you just need to reduce the energy intake into the body with food. So you can create a calorie deficit, which will lead the body to the need to use up its reserves - fat.

To what extent is it safe to cut calories for weight loss? This is a very important question, because with an incorrectly created energy deficit, the well-being and health of the person losing weight will certainly suffer. To lose extra pounds, you need to reduce the value of the SEC by 500 - 1000 units. But at the same time, the minimum amount of daily calories consumed when losing weight for men is 1800, and for women - 1200. Below these values, it is very dangerous to create an energy deficit in the body.

In order to lose weight, there is no need to live on pasture and eat a leaf of lettuce with some water. You just need to know how to calculate calorie rates in order to spend more than you receive, and then eat according to the calculated result, and then a positive result will not be long in coming.

Daily calorie content

Calorie is the energy value of all products without exception, which is released in the body as a result of the complete assimilation of the food consumed. Accordingly, the daily caloric value is the energy value of all the food that we ate during the day and which is completely absorbed by our body. If we eat well, we get plenty of energy, which means we look full of energy, vigorous, healthy and can work to our fullest. If the food is not enough, then less energy is released, which means that there is a breakdown and we become broken. If we go over the calorie intake, then a certain part of the food is absorbed by the body and converted into energy, and the other part is deposited on our waist, stomach and hips. Therefore, it is very important to correctly calculate the calorie intake per day on a calculator or manually, so that you can then consume exactly as much as you need. To make this calculation is very simple - for this you need only elementary knowledge of algebra and a couple of minutes of free time.

How to calculate daily calorie intake using the Harris-Benedict formula

Francis Benedict is an eminent nutritionist who was one of the first researchers of metabolic rate, who dedicated his scientific work to him in 1919. His co-author in writing this Talmud was the botanist James Harris, so one of the formulas for determining the daily calorie content is named after these scientists who invented it:

1. Daily kcal for men = 88.362 + (weight in kg × 13.397) + (height in cm × 4.799) - (age in years × 5.677).
2. Daily kcal for women = 447.593 + (weight in kg × 9.247) + (height in cm × 3.098) - (age in years × 4.33).

1. If a man is 31 years old, his height reaches 1.76 meters, and he weighs 83.4 kg, then the daily calorie intake for him is: 88.362 + (83.4 × 13.397) + (176 × 4.799) - (31 × 5.677) = 1874.3 kcal/day.
2. With the same parameters for a woman, her daily calorie intake is: 447.593 + (83.4 × 9.247) + (176 × 3.098) - (31 × 4.33) = 1629.8 kcal / day.

Mifflin - Jeor formula for calculating calorie intake

Before you figure out how many calories you need per day to lose weight, you must first find out how many calories a person needs per day for normal life. The second formula that will help you find out is the Mifflin-Jeor formula, created in 1990 and allowing you to create an optimal diet for an adult man or woman over 18 years old:

1. Daily kcal for men \u003d 5 + (weight in kg × 10) + (height in cm × 6.25) - (age in years × 5).
2. Daily kcal intake for women \u003d (weight in kg × 10) + (height in cm × 6.25) - (age in years × 5) - 161.

Let's calculate the calorie rate using examples:

1. If a man is 31 years old, his height reaches 1.76 meters, and he weighs 83.4 kg, then the daily calorie intake for him is: 5 + (83.4 × 10) + (176 × 6.25) - (31 × 5) = 1784 kcal/day.
2. With the same parameters for a woman, her daily calorie intake is: (83.4 × 10) + (176 × 6.25) - (31 × 5) - 161 = 1618 kcal / day.

Calculation of the rate of calorie intake according to the Katch-McArdle formula

Calculating the daily calorie intake, you can arm yourself with the Katch-McArdle formula, which, however, has a number of drawbacks. Firstly, to calculate the calorie content, you need to know your weight without taking into account the fat layer, and secondly, such important factors as gender, height and age of a person are not taken into account here. According to this formula, the daily rate of kcal \u003d 21.6 × body weight in kg minus fat + 370.

That is, if we assume that a twenty-five-year-old guy's weight, excluding body fat, is 70 kg, then he needs to consume 1882 kilocalories per day, which can be seen from the calculations: 21.6 × 70 + 370 = 1882.

Calculation of the daily calorie intake according to the WHO formula

When calculating the norm of calories for weight loss, you can be guided by the formula of the World Health Organization, which takes into account the person's gender, age, weight and physical activity coefficient. If a person does a lot of sports, his CFA will be equal to 1.5, if he does physical labor from time to time, his CFA is 1.3, and if not, it is 1.

The daily rate of calories needed by the body is calculated by the formulas:

• for girls from 18 to 30 years old: CFA × 240 × (body weight in kg × 0.062 + 2.036);
• for young ladies from 31 to 60 years old: CFA × 240 × (body weight in kg × 0.034 + 3.538);
• for women over 60: CFA × 240 (body weight in kg × 0.038 + 2.755);
• for guys from 18 to 30 years old: CFA × 240 (body weight in kg × 0.063 + 2.896);
• for the stronger sex from 31 to 60 years old: CFA × 240 (body weight in kg × 0.085 + 3.653);
• for men over 60: CFA × 240 (body weight in kg × 0.091 + 2.459).

Now let's see how you can calculate the daily calorie content using the famous WHO formula, using an example:

1. If a man is 31 years old, weighs 83.4 kg and is actively involved in sports, then the daily calorie intake for him is: 1.5 × 240 (83.4 × 0.085 + 3.653) = 3867 kcal / day.
2. If a woman is 27 years old, weighs 83.4 kg and leads a sedentary lifestyle, her daily calorie intake is: 1 × 240 (83.4 × 0.062 + 2.036) = 1729.6 kcal / day.

How many calories per day are needed for pregnant women, children and adolescents

Separately, you should remember how to calculate the daily calorie intake for pregnant women, children and adolescents. Actually, you don’t need to calculate anything here, but you just need to remember that they shouldn’t lose weight and undereat, and they shouldn’t abuse overeating either. It’s better to just eat healthy food in plenty and roughly focus on the daily calorie limits established by doctors:

1. In the early stages, pregnant women should consume about 2500 kilocalories, and at the 8th-9th month of pregnancy they should eat healthy food for 3200 kilocalories per day.
2. In adolescent boys, the daily calorie content should be in the range of 2200-2500 kilocalories per day, and in adolescent girls - 1800-2200.
3. The daily calorie content of the children's diet will depend solely on their age.

• Babies aged 1-2 years should consume 1200 kcal per day.
• Children 2-3 years old should consume 1400 kcal per day.
• Children aged 3-6 years should eat food in the range of 1800-2000 kcal per day.
• Children 6-10 years old should consume approximately 2000-2400 kcal per day.
• Children from 10 to 14 years old should receive a daily allowance of 2900 kcal.

The need for BJU

However, it is very important not only to know how to correctly calculate the daily calorie intake, but also to find out a person's need for BJU (proteins, fats and carbohydrates). The main thing is not to focus here on popular formulas like 40-40-20 or 30-40-30, as they are completely wrong. When calculating the need for BJU, it is better to focus on your weight and lifestyle:

1. The need for proteins in a person who is actively involved in sports is 1.8 g / kg, and for someone who plays sports for weight loss only from time to time, it is about 1.6 g / kg.
2. To find out the need for fats, those who want to lose weight should know their weight without taking into account body fat, since for overweight people it will be 1-2 g / kg of dry body weight, and for owners of thin and medium build, the need for fats is the same most 1-2 g/kg of body weight.
3. To find out the need for carbohydrates, first of all, you should calculate the daily calorie intake on the calculator, and then subtract fat and protein from the total calorie content of the day. The main thing here is to remember that 1 gram of fat contains 9 kilocalories, 1 gram of protein - 4 kilocalories, and 1 gram of carbohydrates - again 4 kilocalories.

and the rate of consumption of kilocalories

It is also very important before you start to figure out how many calories you need per day to lose weight, calculate the body mass index of this person. After all, if it is within the normal range, then you don’t need to lose weight, but you can simply eat according to your daily calorie content without reducing your calorie intake. You can find out your body mass index by calculating it using the formula

BMI = weight in kg / (height in meters) 2 .

That is, for a person who weighs 83.4 kg with a height of 1.76 m, BMI \u003d 83.4 / 1.76 2 \u003d 26.8.

And then we determine the need to reduce daily calories according to the international classification of obesity and underweight, according to which BMI:

• 16-18.5 is observed during a deficiency of body weight, so with this result, an urgent need to increase calorie intake;
• 18.5-24.99 corresponds to normal body weight, so you can continue to eat as usual;
• 25-29.99 threatens with pre-obesity, so you need to slightly reduce the rate of calorie intake;
• 30-34.99 is inherent in obesity of the first degree, so you need to urgently start the process of losing weight;
• 35-40 is inherent in obesity of the second degree;
• more than 40 is inherent in obesity of the third degree, when a specialist should be consulted to return the weight to normal.

In our case, the BMI is 26.8, so you just need to slightly reduce the daily calorie content.

The need for kilocalories, taking into account physical activity

It is equally important to remember how to calculate the amount of calories you need to consume per day, taking into account your physical activity on that day. After all, if you only rest during the day, then you will need to eat food with one number of calories, and if you exercise hard, the result will be completely different. So, depending on your activity per day, the calculated calorie content should be multiplied by the coefficient:

• 1.2 with a sedentary lifestyle and lack of sports;
• 1.3-1.4 with light activity such as regular walks or minor sports exercises;
• 1.5-1.6 with moderate activity such as playing sports or fitness, as well as doing any physical work at home or at work;
• 1.7-1.8 with high activity and heavy physical exertion;
• 2 at ultra-high activity.

Calculating calorie needs for weight loss

Now that we have calculated BMI and daily calorie intake, we can begin to figure out how to reduce their consumption in order to lose weight without harm to health. The simplest rule for reducing daily calorie content, which is recommended by leading nutritionists, involves reducing the daily calorie intake by 500 kilocalories per day. If you can’t eat food for a certain number of calories every day, then you can reduce the total weekly calorie content by 3500 kilocalories. Thus, the weight should be reduced for six months, after which the BMI and daily calorie content should be determined again and, if necessary, continue to lose weight, reducing your daily intake by 500 kilocalories, which will allow you to lose 500 grams of fat mass per week.

Note to those who are losing weight

1. You should try to eat at the same time, at least three times a day.
2. From time to time, at least once a month, it is worthwhile to arrange fasting days for your body on green tea or buckwheat porridge.
3. Sometimes you can allow yourself to eat fast carbohydrates, but they should be eaten in the morning.
4. It is necessary to make it a rule to keep a food diary and enter there all the food that was eaten during the day, in accordance with the norm of calories for weight loss.
5. Every day you need not only to gain the right amount of calories, but also to drink about 1.5-2 liters of plain water.

Step-by-step instructions for determining your daily calorie intake. Accurate formulas and an online calculator to calculate your basal metabolic rate and recommendations for weight loss or weight gain.

The main mistake when you want to get in shape is a sharp restriction of the caloric content of the diet. Accordingly, a logical question arises - how many calories do you need to get in order to start losing weight?

Of course, counting calories is not the most pleasant thing to do, but, to put it exaggeratedly, in order to start losing weight, you have to spend more energy than you get. That is to create a deficit. Therefore, at least approximately, you should know how much you “spend” and how much you “receive”.

It surprises me when everyone is given one recommendation - you need 1500 kcal or 1800. There is no universal figure for all. Everyone has a different weight, height, percentage of muscle and adipose tissue in the body, lifestyle, different metabolism. Accordingly, we must approach the issue of determining our daily energy requirement in different ways. There is a concept basic metabolism or basal metabolism. This indicator is expressed in the energy that your body spends in a state of absolute rest. After all, even if you just lie on the couch, the body works. He breathes, metabolic and digestive processes take place in him, and even energy is spent on sleep. Naturally, we cannot accurately calculate this figure, but, nevertheless, there are formulas that allow you to approximately determine this value, taking into account your age, height, weight and gender. One of the most common is

Harris-Benedict Formula

For women:

• 655 + (9.6 * weight) + (1.8 * height in cm) - (4.7 * age)

For men:

• 66 + (13.7 * weight) + (5 * height in cm) - (6.8 * age)

By substituting your data into this formula -. It ensures the normal functioning of your body.

This is the energy consumption under ideal conditions. But we are still working, training and generally showing all sorts of activity. To understand how much energy we need for this, we need to multiply the resulting figure by the corresponding activity factor:

• minimum level (sedentary lifestyle) - 1.2
• low (light exercise 1-3 times a week) - 1.3
• medium (high-intensity training 3-5 times a week) - 1.5
• high (high-intensity classes 6-7 times a week) - 1.7
• very high (classes several times a day) - 1.9

Online Calorie Rate Calculator

For example, your basal metabolic rate is 1500 kcal and your activity factor is 1.5. Accordingly, you spend approximately 2250 kcal per day. In order to start losing fat, you need to create a deficit. And here, too, the main thing is not to overdo it. Everyone gives different recommendations, but it is better to cut calories by about 20%. In this case, "lightning weight loss" will not occur, but you will not harm your health and, with the right balance in your diet, you will not lose muscle mass.

In our case, 20% is 450 kcal, which we need to subtract. That is, with such data, for weight loss, it is necessary that the calorie content of your diet varies between 1500 - 1800 kcal per day. Now exists many mobile applications, which allow you to count the number of kcal received from food, so it's not so tedious. Difficulty arises with the definition of the volume of servings. This can be done by eye, or you can buy a kitchen scale.

Over time, you will get used to it and will be able to determine the approximate calorie content of your diet without calculations. And yet, at the initial stage, I advise you to try for a week to lead calorie counts eaten by you and then you will be able to understand the real numbers. Very often we ourselves do not realize how much we eat, and, as a rule, we do not take into account all possible snacks and drinks.

Watch this for a week, analyze what you eat and what "weighs the most" in your daily calorie intake. Sometimes it’s enough to just stop eating simple carbohydrates in the form of chocolates and cookies or replace them with pp-dessert recipes and this will already create a deficit. In addition, we usually eat sweets not because we are hungry, but because we are used to “pampering” ourselves.

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