All nutritionists and nutritionem unanimously confirm that it is for a healthy metabolism we need to know the specific number of calories per day to lose weight and eat after of daily calories – this will help to gently reduce weight. However, the number of formulas and different online calculators confusing to beginners. How to make all the calculations and what to do with the numbers?
Which means that the number of calories per day for weight loss
All the food that enters the body, it has a certain "weight". In proportion to this index for an assigned amount of energy from food, when it starts to burn. This "mass", or the energy value is given in kcal. If a person eats this amount of calories per day, which is equivalent to the volume of the producitur of energy, a gram of food which does not go into "fat storage". When the "weight" of food, which exceeds energy consumption, the body puts excessive turning into fat. Otherwise it results in loss of weight, because otherwise it will be filled from existing stocks of glycogen.
Norm of calories per day for weight loss
Who was introduced to a daily energy input threshold, below which fall not because these figures are the basic minimum required by the organism for maintaining life. This refers to not only motor activity, but the work of all the organs, bloodstream, and also cell regeneration. Later, however, nutritionists have found that the "General" norm of calories per day, which is not entirely appropriate since only take into account the distribution by sex not fully take into account the age peculiarities, physical activity, muscle mass.
For women, on a daily basis
According to the girls, who were consuming 1,200 calories or more per day. This amount is assumed as the minimum, even when the weight loss and maintenance of weight calories supplement for women can be increased up to 1600 kcal. After these data were supplemented with the age calculated, and as a result, left the following daily averages calories:
- Girls between the ages of 25 to keep the frame 2000-2400 kcal.
- Women up to 50 years, these frameworks, you 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 its absence.
For men daily
Representatives of the strong half need a lot more energy than women because their body mass is a priori more, tend to have a higher level of activity. A minimum daily intake of calories for men and 1800 kcal, but the more accurate nutrition professionals consider the following:
- Young men, younger than 25 years old should eat between 2,400 and 3,000 calories.
- Men up to 50 years should already 2000-2800 kcal.
- After 51 years, range move up to 1800-2400 calories.
How to calculate calories for weight loss
We have mentioned that the simple division on the ground, not giving the correct result, because both sexes may have a 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, which is deposited in the fat stores just obviously too much. The elderly need to consume less, especially if they are committed to losing weight because the metabolism have slowed down. An important role is played by human activity, which means playing sports, walking, and domestic work (Ironing, cleaning, etc). In addition, you need to understand that the calculation of calories for weight loss:
- it is necessary to take into account the hormonal background, which often brings change;
- for pregnant women, that prepare a separate formula, as a is kept, with fruit;
- take into account the physical condition – during illness the body will not actively burn calories.
In The Harris-Benedict Equation
Old, but still working method of counting the number of calories per day for weight loss called formula, which was developed in the beginning of the 20. century. It is based on 3 main parameters – weight, height, and age. The following formula is experts get increased calories and to calculate calories per day for weight loss, you need to find the product score and the coefficient of energy consumption, and when this number is decreased by 20%. It can also 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.
- Men: 66,47 + up 13,75 *fc + 5 * cm - 6,74 * years.
Formula jeora muffin
One of the ways that doctors recognized as the authentic, this is a relatively recently (2005) compiled by the American Dietetic Association formula, called the muffin - San Giora. Don't forget that it is a little easier than the previous one, since changing only the last number, and the rest is the same for both sexes. The accuracy of the data that will be obtained when the counting is slightly lower than the Harris-Benedict equation. The first is to know the calories in – 9,99* * weight, add, to 6.25* height and subtract 4,92*age. By:
- women result a duration of 161 units;
- men add 5 units.
How to calculate the amount of calories for weight loss online
If you are using a formula and the implementation of an independent calculation, you do not want or do not have the time, will help calorie counter on the web. This is the calculator that works for any of the above schemes, although it can be used formula Ketcha-McArdle, or is the principle that guides staff. All of these counters help count the number of calories that you can maintain their shape. However, if your goal is to lose weight, you need to:
- In addition, to determine the level of daily physical activity.
- To find 80% of the resulting number. If you plan for weight loss, for obesity, 90% or even 95%. The deficit must not be more than 20% of the basic metabolism.
The value of basal metabolism
For the calculation of the daily number of calories, as already mentioned, helps a number of formulae, the choice between them is individually. The basal metabolic rate 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 with this necessarily, if the person is not sick, because it is the fact that the movement from home to work/study also means extra energy consumption. Keep in mind that the online calculator is suitable only for persons over the age of 18 years.
The level of physical activity to determine
Gently you can lose weight without multiplying the minimum energy input levels of activity, but only in the absence of the serious physical exercise. For the man of sedentary work, 20% of the difference which exists between the reference result of the calculation formulas and refined, it will be a simple way to lose weight. In other cases, the available value of the basal metabolic rate is multiplied by:
- 1,375 – if you have a short workouts to 3 per week;
- 1,55 – when training for the 5-times per week, duration of 1-1. 5 h;
- 1,725 for the daily trainings for 3-4 hours;
- The 1.9 – professional sport (training to compete, etc).
Table of calories of food products and ready meals
Calories per day to lose weight – this is not a hungry diet. If you look at calories and food allowed on the diet, you will notice that you can create a menu with a few "breach" in the form of biscuits or dried fruit. Vegetables, berries and fruits, which 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 cooked||170 kcal|
|Buckwheat||343 kcal||Chicken fillet baked||102 kcal|
|Rice, white||344 kcal||Boiled potatoes||82 calories|
|Picture black||260 kcal||Cooked beef||254 kcal|
|Pasta||371 kcal||Mashed potatoes with milk||65 calories|
|Nuts||550-670 kcal||Omelette protein||39 kcal|
|Cheese 2%||103 kcal||Baked trout||102 kcal|
Alternative names for this method of weight loss – cheating. This program is designed for individuals who at some point noticed stopping weight, although calorie intake is not changed in a big way. Zig zag calories for weight loss, prevents the metabolism slows down, therefore fat burning is approximately the same speed. There is also a day when a normal amount of calories over the base – you can have pain in the food.
How to calculate calories for weight loss zigzag? The system is the following:
- 3 days with minimal carbohydrate, caloric intake declines by 10% per day.
- 2 days – large amounts of carbohydrates, calorie intake at the level of basic metabolism, or 5% higher.
- 3 days – balanced proportion of protein, fat and carbohydrates, and the 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 desirable to lower the calorie content of your diet for the day under 1200 calories and men below 1800 kcal. However, it is safe to a calorie deficit, which means a reduction in each specific base metabolic rate for a certain number of units. According to doctors of both sexes should enjoy 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.