How many calories to eat for weight loss. The ratio of BJU in the diet

Explain how we calculated how many calories does a person need per day. For some reason, there is a strong opinion that for an ordinary woman the norm is 2000-2500 kcal per day, for a man even more. Well, if a woman is short, or vice versa, very tall - do they really need the same number of calories to maintain life? Let's count.

At the moment, one of the most accurate formulas is the Muffin-Jeor formula, developed in 1990 (the Harris-Benedict formula is still widespread - but it has been proven to be less accurate)

For women: OO \u003d 10 * weight (kg) + 6.25 * height (cm) - 5 * age - 161

For men: OO = 10 * weight (kg) + 6.25 * height (cm) - 5 * age + 5

2. To get the total calorie consumption per day it is necessary to multiply the basic exchange by the following coefficients:

• Sedentary lifestyle: GS x 1.2
• Light activity (sport 1-3 days per week): GS x 1.375
• Average activity (sport 3-5 days a week): OO x 1.55
• High activity (sport 6-7 days a week): GS x 1.725
• Very active (very active sports every day, high physical activity at work, exercising twice a day): RR x 1.9

We consider a woman height 160cm, weight 70kg, age 30, office worker.

OO \u003d 10 * 70 kg + 6.25 * 160 - 5 * 30 - 161 \u003d 1389 kcal

Calorie consumption: OO * 1.2 \u003d 1389 * 1.2 \u003d 1667 kcal.

It turns out that in order not to gain weight, a 30-year-old woman engaged in office work, 160 cm tall, weighing 70 kg, needs to consume no more than 1667 kcal daily, and not the mythical 2000 kcal. Moreover, with age and weight loss, calorie consumption still falls (see the formula).

Calculate how many calories you need per day to lose weight

Now you can determine how many calories you need to lose weight. Purely theoretically - you need to get fewer calories than the total consumption per day calculated by the formula. How much less?

To safely lose weight, experts advise reducing daily calories by 20%, i.e. Multiply daily calories by 0.8. Of course, you can also reduce calories (and many counting calories do this), losing weight will be faster, but here it is important to find a balance between speed (and when you see the result right away, then strength appears) and the safety of losing weight (without slowing down metabolism, which can happen if you reduce calories too much).

For very fast weight loss, a deficit of 40% is created. That is, for our example, 0.6 * 1667 \u003d 1000 kcal.

But you should remember: Safe calorie limit without medical supervision - 1200kcal (for women) and 1800kcal (for men).

For our woman - 0.8 * 1667 kcal = 1334 kcal is necessary for safe and comfortable weight loss

Why do we need a zigzag (or roller coaster) of calories?

Such an uneven intake of calories throughout the week does not allow the metabolism to decrease. The zigzag method is also used to overcome the plateau effect. In addition, there are days with a high calorie content (for example, Saturday). It is convenient to guess such days for various events: holidays, picnics, barbecues and so on.

Modern people want to be slim and watch their figure in every possible way. After all, the appearance of a person can say a lot about him. If in the case of clothes everything is much simpler, one day is enough to radically change your style, if only there was money and desire for this, then the figure is corrected much longer and more difficult. It takes people months, if not years, to lose those extra pounds and put their body in order. But it's worth it. You yourself will notice that people will begin to treat you differently, with more respect and attention. If a person has a slender and fit figure, then most likely he is very diligent, purposeful and always achieves his goal. If a person has started his appearance, then, probably, he has a similar attitude to everything else, including business. Although this does not apply to all people, sometimes there is simply not enough time and energy to go to the gym. What conclusions do other people draw about you?

Many women and men also often wonder how many calories they need to eat per day in order to lose weight. And really, how much? There is an opinion that for women the daily calorie intake is 2100-3000 kcal, and for men a little more - 2600-3200 kcal, but is this true? If you believe this statement, it turns out that all people have approximately the same height, weight and lifestyle. Can this be? Of course not! These indicators are only approximate, which to one degree or another are suitable for most people.

Let's start by counting BX- the energy consumption of the body, necessary to maintain life in a state of complete rest. To do this, we use the following formula:

For women: OO = 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age - 161
For men: OO \u003d 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age + 5

Since we still have a women's blog, as an example, let's take a 30-year-old girl with a height of 170 cm and a weight of 60 kg. Now let's plug these values ​​into our formula:

OO \u003d 9.99 * 60 + 6.25 * 170 - 4.92 * 30 - 161 \u003d 599.4 + 1062.5 - 147.6 - 161 \u003d 1353.3 kcal

It turns out that 1353.3 kcal needs to be spent by a 30-year-old girl with a height of 170 and a weight of 60 to stay in a state of rest, but where do we find a girl who would lie at home in comfortable conditions all day and do nothing else? There simply aren't any. Every person does something during the day. Therefore, the resulting value must be multiplied by a certain coefficient:

• sedentary lifestyle - by 1.2;
• low activity (doing sports 1-3 times a week) - by 1.375;
• average activity (doing sports 3-5 times a week) - by 1.55;
• high activity (playing sports 6-7 times a week) - by 1.725;
• very high activity (daily sports, physical activity at work) - by 1.9.

1353.3 * 1.375 = 1860 kcal

That is, our girl needs 1860 kcal per day to feel normal, work and play sports 2-3 times a week. But she is interested in how many calories you need to consume per day in order to lose weight, and this is a completely different value, which should be less than what we calculated with you above. Hence the main truth is born: the number of calories burned must exceed the number consumed . Under no other conditions, you will not be able to lose weight, no matter how much you want it.

In principle, we already have a completely slender girl: with a height of 170, she weighs only 60. But everyone has different views on the ideals of beauty. If she wants to lose a few more kilograms, let her drop it, we will not interfere with her, but, on the contrary, we will help.

So, how many calories do you need per day to lose weight? According to many diets, it is enough to consume 700-1000 kcal per day, but we don’t want to harm our body, which means we won’t stick to these numbers. Experienced nutritionists say that the minimum mark for an average person who wants to lose extra pounds should be at least 1300-1500 kcal per day. Well, this figure is also very approximate. For each person, the daily calorie intake is calculated strictly individually, we have already found this out. Experts recommend reducing this figure by 20 percent in order to start the process of losing weight. In the case of our girl, we get the following numbers:

1860 * 0.8 = 1488 kcal

Through simple mathematical calculations, we come to the conclusion that our girl needs to reduce her daily calorie intake by 372 kcal, while leaving her activity level unchanged in order to lose weight. You can, of course, reduce this figure by more than 20 percent, but, most importantly, do not overdo it. You should not feel sick or dizzy during the day. If this happens, then you need to increase your daily calorie intake. Also, do not forget to reduce the daily intake gradually, by about 50 kcal per day.

In today's world, people are waging a brutal struggle with being overweight. Of course, there are people who justify kilograms with health problems, hormonal disruptions, genetics. In most cases, these are excuses behind which lies banal laziness, a person’s unwillingness to switch to proper nutrition.

A healthy lifestyle, daily exercise is gaining immense popularity. However, we recall that the main step is to calculate how many calories you need to consume in order to lose weight. If you eat a lot of sweet, harmful, unhealthy food every day, but even go to the gym, actively engage in. The result will not come. Therefore, today we will talk about how to count calories in order to lose weight.

Calculate kilocalories for weight loss: the main rules

How many calories to eat per day to lose weight is an individual question. You can’t trust popular opinions, the universal advice of nutritionists. Remember that for weight loss, calories per day are calculated individually for each person, taking into account his physical activity, gender, weight, height, age.

The second rule - you can not eat less than 1200 kilocalories per day for women, 1600 kcal for men. Remember, calories are the energy needed by the human body to carry out daily life activities (breathing, heart function, internal organs, sleep, wakefulness). With a significant reduction in daily calorie intake, the body simply will not have enough energy for life expectancy.

How many calories to eat to lose weight calculator

There is a special formula for calculating calories for weight loss, developed back in 1990 by Muffin Jeor. It is considered one of the most accurate formulas for finding out how many calories you need to lose weight.

Height (cm) and weight (kg) must be accurately measured. Also prepare, if you want to know how many calories you need to eat to lose weight, a calculator. This will help not to be mistaken, to accurately calculate the data.

To calculate the minimum number of calories for weight loss, you first need to find out the basic metabolism, which is data on the energy consumption to maintain the basic human activity:

For women: 10 x weight (kg) + 6.25 x height (cm) - 5 x age - 161

For men: 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5

Example: calculate how many calories you need to consume to lose weight, with a calculator for a woman of 25 years old, height 165 cm, weight 60 kg:

10 x 60 + 6.25 x 165 - 5 x 25 - 161 = 1345 kcal.

The second stage is to find out the amount of total energy consumption per day, depending on the physical activity of a person:

• Basic metabolism x 1.2 - with a sedentary lifestyle (office worker who does not go in for sports)
• Basic metabolism x 1.375 - a person who goes in for sports 1-3 times a week;
• Basic metabolism x 1.55 - a person is engaged in physical activity up to 5 times a week;
• Basic metabolism x 1.725 - if a person goes in for sports every day;
• Basic metabolism x 1.9 - a person involved in active sports every day (2 workouts per day) + physically active daily work

At this stage, everyone himself determines the amount of physical activity required, depending on the state of health and the availability of free time) and sets the bar for how many calories you need to burn per day (week) in order to lose those extra pounds.

Example: let's calculate the number of calories per day for a woman for weight loss if she goes to the gym 2 times a week:

1345 kcal x 1.375 = 1849 kcal.

This is the number of calories a woman needs daily to ensure her life. Using this amount of kilocalories, a woman will not get better and will not lose weight. The weight will be stable.

To lose weight, you need to consume fewer calories than you expend. So how many calories can you eat per day to lose weight? Doctors advise reducing daily calories by 20% for safe weight loss, multiply the last number obtained by 0.8. Let's calculate how many calories to consume per day to lose weight for an example woman:

149 x 0.8 \u003d 1479 kcal - the optimal, safe number of calories per day for weight loss.

You have learned how many calories you need to eat in order to lose weight. Calculator, scales, centimeter tape will help to accurately measure. Now it is important to choose the right foods for food. Here are some helpful tips to help you lose weight:

• Eliminate sugary, carbonated drinks, semi-finished products, sweet, flour products from the diet;
• Add proteins to your daily diet, they will help increase the number of calories burned, reduce appetite;
• Drink more clean, non-carbonated water (2 liters per day). Drink a glass of water half an hour before meals, the number of calories burned will increase by 44%.
• Sports, cardio exercises - salvation in any situation;
• Keep a record of your calorie intake.

If you are interested in the reverse process (how many calories you need to burn per day to lose weight), try to count on getting rid of one kilogram of fat: this effort will cost you 7700 calories, but it is not recommended to exceed the limit of 4 kg per month when reducing the body fat . So, minus 2 kg of fat for 4 weeks (500 g - 7 days) is created by a calorie deficit of 550 units per day.

How to calculate calories to lose weight: video

To consolidate the result on how many calories you need to eat (and not how many calories you need to burn per day), in order to lose weight, we suggest watching a video from Tatyana Rybakova. She was able to get rid of 55 kg by trial and error. Being a certified nutritionist, fitness trainer, she tells how to calculate calories per day for weight loss:

A person needs a certain number of calories per day. How much is it, and how to determine what is the norm?

You can calculate the required amount using the Muffin-Jeor formula. This formula was created back in the nineties of the twentieth century. In the world for so many years, what formulas have not been invented, but the Muffin-Jeor formula is the most accurate so far.

It will turn out the amount of kcal necessary for each person, which is contained in a variety of products. After the calculation, the result must be multiplied by the indicated coefficients.

• For people who sit a lot: BMR (Basal Metabolism) x 1.2;
• If there is minimal physical activity (one to three workouts per week): WWS x 1.375;
• If the load level is average (three to five workouts per week): RWS X 1.55;
• If high (up to seven workouts per week): WR x 1.725;
• At the maximum intensity of loads (a combination of hard physical labor and everyday training): OSV x 1.9;

This number is the optimal calorie intake for twenty-four hours that a person needs. If you do not consume kcal in excess of the amount that was calculated, then you will not gain excess weight.

Calorie counters: fats, proteins, carbohydrates - how many kilocalories should you eat per day

Children and their growing bodies require a decent amount of calories. Children need them, because their growth and full-fledged all-round development depend on it. Weight during this period may be unstable.

For a boy between the ages of fourteen and seventeen, the daily norm is 3160, and for a girl of the same age - 2760.

For men

In order to determine how many calories you need, you need to pay attention to lifestyle and the frequency of physical activity in your life. The number of kcal per knock for men depends on:

1) lifestyle;
2) the specifics of the work;
3) age.

For those whose lifestyle or work requires a long sitting position:

A man aged 19 to 30 years old - you need to consume 2400 kilocalories per day;

If there is physical activity, but they are not too frequent and intense:

An active lifestyle will determine that the norm will be slightly higher than in other cases:

The more weight, the more effort to reduce it needs to be applied. In addition to being not very aesthetically pleasing, being overweight has a negative impact on overall health.

For women

The required number of calories is also determined by lifestyle and the presence or absence of any type of physical activity. A woman needs fewer calories than a man. To understand how many calories a woman needs, one must also proceed from data on her lifestyle and the load that the body is exposed to.

For women whose sitting posture prevails over all others:

From 19 to 25 years old - you need to consume 2000 kilocalories per day;
From 26 to 50 - 1800;
From the age of 51 - 1600.

If there is physical activity, but they are not very strong or irregular:

From 19 to 25 years old - you need 2200 kcal;
From 26 to 50 - 2200;
From the age of 51 - 1800.

If the lifestyle is active, then the increased rate is natural:

From 19 to 30 years old - you need 2400 kcal;
From 31 to 60 - 2200;
From 61 years old - 2000.

Sudden weight loss is fraught not only with a deterioration in well-being. Hair becomes brittle, as well as nails. The whole appearance can deteriorate dramatically - keep this in mind when choosing a radical method of losing weight.

Athletes

For athletes, the number of calories is calculated individually. It mainly depends on:

1. The level of sports activity;
2. Hormones;
3. Physiological status (meaning what kind of athlete is he - is he healthy, sick, injured, pregnancy or youth is also taken into account - which means active growth of the body);
4. Gender and age.

It should be borne in mind that sometimes it is necessary to consume those foods that will help gain muscle mass.

You can make a simple calculation, which is based on the correspondence between the number of calories and weight, that is, it determines how much the body needs:

1. You need 26-30 calories per 1 kg of weight: with simple physical exertion;
2. 31-37 per 1 kg: physical activity of medium intensity;
3. 38-40 per 1 kg: maximum load.

For athletes, such calculations will be different:

• 41-50 calories: if strength training lasts 15 to 20 hours a week;
• 50 and over: for athletes practicing extreme training

How many calories you need is determined by the type of exercise. On the day you need to consume as many kilocalories as you need to maintain the strength of the body.

How to lose weight

For productive weight loss, you need to remember this nuance. Sharply or gradually reducing the number of calories that are consumed per day, do not forget to increase your diet. This increase should be done once a week. This specific dietary zigzag is needed in order to interfere with the internal process of slowing down metabolism.

You need to reduce the rate of calories slowly, but gradually. Eating fewer calories stimulates the body. This provokes him to use the energy of adipose tissue.

All diets in which the daily ration is less than 1200 calories per day are dangerous to health. So that the diet does not cause harm, use common sense in your desire to lose weight.

In order not to gain excess weight again, you need to not exceed your calorie intake. Losing weight requires patience and a rational approach. What will bring you the use of this type of products? And this one?
Mindless consumption of products will lead to a regression of the process of losing weight. Try not to exceed the norm that you have determined for yourself for the day.

How many calories do you need per day to lose weight? Calorie intake

Calorie consumption table

The table allows you to visually see how this or that action and activity affects the burning of calories per day. For convenience, the number of calories burned is shown in the table for the duration of the action / hour-long session.

The table will help you figure out what to do in order to increase the productivity of the weight loss process. In addition, the table will help streamline: decide on the priority of loads and actions if you want to change your weight indicator. Your day can be comprehensively productive: and you will have time to do everything, and the extra pounds will disappear.

food calorie table

For more motivation: look at how many calories are in sweets. But often it is “thanks” that they manage to gain annoying extra weight. For weight loss, it is better to choose those foods that do not have such a big load on the body.

The table shows the calorie content of products based on one hundred grams of it. The table will help you balance your diet and understand how much you can eat per day of certain foods, and which of them have a particularly negative effect on weight. In addition, perhaps the table will arouse your interest in any product. Take a closer look: what if there is something here that you have not tried yet? After all, now, in addition to curiosity, you also have a desire to lose weight.

For many people today, the dream of losing weight is one of the most important. At the same time, there are enough of those who just want to maintain the achieved weight. And to achieve their goal, they try a variety of weight loss methods. One of them is the calorie-based diet. Despite its apparent simplicity, it is highly effective. Determining how many calories a person should receive per day is not so difficult. To do this, you need to use one of the available formulas.

We count in thousands

It does not hurt to first refresh your knowledge of what a calorie is. It is commonly understood as a unit of heat, which is necessary to heat one gram of water by 1 degree Celsius at a pressure of one atmosphere. 1 gram of carbohydrates and proteins equals 4 calories, and the same amount of fat - 9 calories. Quite a long time ago, a unit of measurement of thermal energy, the joule, was introduced in physics. But this was not enough, and therefore it was decided to add a new unit - calories. Due to the fact that calories have a very small dimension, they are usually counted in thousands. And when it comes to calories, it is usually kilocalories that are meant.

Calorie is, first of all, a unit of energy that each product has. The calorie content of food can be defined as the amount of energy that is produced when food is broken down. If a person is accustomed to consuming foods that have a large number of calories, then he will regularly notice the appearance of excess fat in himself. Therefore, you need to be careful with them. If too much of them enters your body, they will accumulate in the form of fat deposits on the body.

Today, many nutritionists have come to a consensus: only the method of counting calories will help a person most effectively cope with excess weight. Nutrition is necessary for every person, because it is a source of energy. But the law of conservation of energy always works. Therefore, if the body received a certain number of calories that were not spent, then they will accumulate elsewhere. The following fact is scientifically proven: if the body receives 100 kilocalories more than it needs every day, then in a year its weight will increase by 5 kg.

How to determine the daily number of calories?

You can find out how many calories the body should receive for weight loss using various methods, but among them there are those that are recommended for use by experts.

Marfin-Jeor formula

Its creator came up with the idea of ​​the formula more than 20 years ago and today it is very popular, as it gives fairly accurate results. The first thing to do is to calculate the main exchange. It is understood as the number of calories, without which the human body cannot work normally in conditions of complete rest.

To define TOE the following formula is used:

• calculation scheme for women: 9.99 * weight (in kg) + 6.25 * height (in cm) - 4.92 * age (years) - 161;
• calculation scheme for men: 9.99 * weight (in kg) + 6.25 * height (in cm) - 4.92 * age (years) + 5.

Next, you will have to calculate the number of calories that the human body needs every day. But during the calculations it is necessary to focus on the way of life of a person. You can find this out by multiplying the ROI with one of the following coefficients:

It is believed that a woman who has set herself the goal of maintaining the achieved weight should consume no more than 2000 kilocalories of food per day. If you use this formula to determine the optimal number of calories for a woman at the age of 30, working in an office with a weight of 70 kg and a height of 160 cm, then the final figure will be 1669 kilocalories. In other words, if you consume 2000 kcal of food every day, then the woman will gradually get better. If you take a closer look at this formula, it becomes clear that the number of calories is depending on the weight and age of the person. Therefore, as age increases and weight decreases, the number of calories a person needs each day will decrease.

Another formula

It is very popular among fitness trainers who recommend using it to their wards.

The formula looks like this:

number of calories per day = individual weight times 28.

Say, for a person whose mass is 70 kg, it is necessary to consume food for 1960 kcal. If you make sure that this indicator is not exceeded, then you will be able to maintain the achieved weight for a long time.

This formula can be used by people who do not have the opportunity or desire to play sports.

How to determine the number of calories that a person needs per day who has set himself the goal of acquiring a slim figure? Everything is pretty simple here.

• We take the ideal weight and multiply it by a factor of 28. If you want to lose weight up to 65 kg, then the calorie content of meals should be no more than 1820 kcal per day.
• If you decide to stick to this diet, then follow the recommendations of nutritionists and continue to eat your usual delicious things. Let's say it can be three cookies. Surely this diet will appeal to anyone. In this case, it will be easier for you to master it.

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

If you follow the logic, then for weight loss a person must cut calories obtained by the above formula. How to determine how much it is necessary to reduce the energy value of dishes? If you follow the recommendations of healthy nutrition experts, then ideally, if the number of calories is reduced by 20%. To determine the optimal number of calories so that you can start losing weight, the result calculated in the previous step is multiplied by a factor of 0.8.

But do not expect rapid weight loss. The effect will show up over time. What is more important to you is that it will not harm your health. In principle, this should not be surprising, because you gained kilograms for several weeks, or even months. This technique will be even more effective if you can reduce calories even more.

It is very important to determine how much you will reduce it. Here it is necessary to strike a balance between safety for health and the speed of losing weight. Sometimes after reducing calories to 200 in humans had hunger pangs. Therefore, if you do not want to bring yourself to such a state, you need to ensure that the energy value of the dishes that you will eat is at least 1200 kilocalories per day, choosing dishes according to the table.

Conclusion

In recent years, the calorie-based diet has gained a lot of popularity. Its main principle is to count calories and limit them if their number exceeds the optimal. Many people like it because there are no restrictions, so you can eat your favorite food as much as you want. A person who wants to lose weight in this way can continue to eat their favorite foods. True, we will have to reconsider their number. As a rule, it is very difficult for an unprepared person to do this.

Therefore, you must clearly determine for yourself whether you are ready to lose weight at all costs. This diet assumes the full determination of a person to change his diet. Otherwise, this method of losing weight will be useless for him. Then you can not torture yourself in vain, but choose other alternative methods.