Calorie intake per day. How should you eat in order to lose weight? Determination of the level of basic metabolism

Calories is a word that not only people who want to lose weight should know, but everyone without exception. After all, this is not just an indicator that regulates how much we need to eat in order not to get better, our health, performance, well-being and mood directly depend on the number of calories consumed.

Minimum number of calories per day

Calories are needed for the direct process of the life of the human body: breathing, the work of internal organs, pumping blood, exercise, sleep, etc. It is calories that provide nutrition to our cells and organs. Therefore, in no case should you reduce the caloric content of the diet to a minimum. Remember how long a person can live without food, which is the source of calories. The minimum limit of 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 take energy for its own life support, which over time will lead to dystrophy and the consequences that appear due to it. Therefore, if you have looked after a diet based on the use of a super-low number 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 precisely 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 display a minimum that cannot be crossed. 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 calorie 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 the basic metabolism (how many calories a person needs per day at rest).

For women:

9.99 x weight (kg) + 6.25 x height (in 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 the physical activity of a particular person.

This ratio is equal to:

• With a sedentary lifestyle 1.2
• With little activity (sport 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 of physical activity (hard physical work, heavy loads in the gym) 1.9

Of course, not always a high or low level of activity is expressed exclusively by training in the gym. It can be active housework, brisk walking, a certain level of professional physical activity, etc.

By counting the numbers using this formula, we will get the answer to the question of how many calories are required per day. Here you can find out. If you stick to the calorie content of the diet, calculated according to the above formula, your weight will be stable: you will not lose weight and will not get better. This figure is necessary for your body to maintain its normal vitality, for the proper functioning of organs, for your well-being. If you consume more calories than you get according to the formula, you can get better over time. Indeed, with insufficient consumption of energy received from food, nutrients will turn into fat.

Average daily calorie 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 the caloric intake, it is necessary 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 consumes much more energy than in adulthood, when the body is already fully formed. To maintain the body in a normal state, 1 kilocalorie per 1 kilogram of human weight per hour is needed.

What are calories spent on?

Calories are burned on the thermal effect of digestion. Approximately one third of the calories burned per day is spent, oddly enough, on the process of digesting food. The body uses more energy to digest proteins than it does to digest fats and carbohydrates. About 15% of calories are burned during exercise and in general any physical activity. It can be a workout at the gym, professional classes, a run to the bus, etc. But on the main exchange (energy consumption at rest) burns 70% of calories!

Electronic assistants for calculating caloric intake

If you want to most accurately calculate how many calories you need to consume per day, get yourself electronic assistants. These can 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 depends a lot on this. After all, as we said above, the more you move, the more calories you need to consume. And, if you find that you are moving less than normal, you will need to reduce the calorie content of the diet. Such electronic health gadgets will help you get to the required rate of daily mobility. After all, every time you look at the display of the pedometer, you will want to break your own "record", take more steps than yesterday or the day before yesterday. This will motivate for greater mobility, which will have a great effect on health, mood and appearance.

The fight against extra centimeters is not easy, you will need a lot of strength and will to win. And a positive result can only be achieved by those who went straight to achieving their dreams.

Often, if a woman was overweight, she justified it not with her weak will, but with some kind of health problems, genetic predisposition, a riot of hormones - whatever. Indeed, sometimes it is difficult to admit that simple laziness is to blame.

So how many calories do you need to burn to get rid of 1 kg of fat?

It is believed that in order to burn 1 kg of fat, you need to spend 7700 kcal. Nutritionists advise losing weight by 2-4 kg per month (exactly). Accordingly, in order to safely lose 0.5 kg of fat per week for the body (keep in mind that the plumb line will be slightly larger due to lost water, muscles, etc.), it is necessary to create a calorie deficit of 3850 kcal per week, which is 550 kcal per day (3850:7).

It is this calorie deficit that needs to be created in order to remove 2 kg of fat per month.

If you have low physical activity, that is, you lead a sedentary lifestyle, do not do any kind of sports, you should multiply the number obtained by the formula by 1.2. If you do at least fitness 1-2 times a week, then you should multiply the result by 1.375. If your daily activity is average, that is, you play sports up to 5 times a week, multiply the resulting number by 1.55. With higher activity - by 1.725. Are you a professional athlete? Then at 1.9.

Let our example be a 38-year-old girl, her weight is 81 kg, her height is 160 cm. With this height, the excess weight is about 15-20 kg. The girl's activity during the day is average. So:

• 9.99 x 81 + 6.25 x 160 - 4.92 x 38 - 161 = 809.19 + 1000 - 186.96 - 161 = 1461.2 kcal;
• 1461.2 x 1.2 () = 1753.5 kcal to provide the body with the necessary energy and not gain weight (for those who have not been on diets before).

The woman in our example has, so she needs to reduce her calorie intake and add physical activity. In order to lose weight, it is recommended to reduce the intake of calories by 10-15%. So, in our example, 175-260 kcal.

So, for a woman in our example, the corridor of calorie intake during weight loss will be 1493-1578 kcal. That is, its calorie deficit will be 175-260 kcal per day.

Important!

Remember: under no circumstances should you reduce calories below 1200 kcal per day (for men, not below 1600 kcal), because you will introduce the body into a hungry position and lack of energy. Unfortunately, today many diets are advised to reduce the diet to 500-1000 kcal, and this is not safe and threatens with serious problems.

Our metabolism works non-stop, burning calories not only during exercise, but also during rest, sleep, and even digestion. To burn more calories, it is not necessary to force yourself to exercise for several hours a day. 3-5 workouts per week for just one hour are enough, but you will have to increase the level.

What everyone can do:

1. Choose one that you can maintain from week to week - it can be either three or five 60-minute sessions.
2. Increase your calorie expenditure by walking more often, skip the elevator, go shopping yourself, move more at home, find yourself an active hobby, or even get into the habit of doing light cardio on a simulator or a simple set of exercises while watching your favorite show.
3. Eat real whole foods - cereals from unrefined cereals, poultry / fish / eggs / cottage cheese instead of sausages and sweet curds, vegetables and fruits, unrefined oils, nuts and seeds. From whole foods, the body will receive more nutrients and spend more calories on absorption.

Accordingly, we will advise the girl from our example to reduce the calorie content of the diet by 175-260 kcal per day and keep the calorie corridor of 1493-1578 kcal. And every day to apply physical activity, burning an additional 290-375 kcal, achieving a calorie deficit of 550 kcal per day. How can you burn extra calories?

It will even be enough just 50-80 minutes daily, but if you start going to the fitness room, then it's just wonderful! So you will not only increase calorie consumption, but also unwind, strengthen the muscles of your body and improve the proportions of the figure.

Note that the calorie requirements of a person who exercises regularly are higher than those of someone who does not exercise at all.

Remember that the lower your weight, the fewer calories your body needs for overall metabolism. Therefore, you need to recalculate the calorie corridor after losing every 5 kg.

So, we have learned how to calculate how many kilocalories your body needs to burn per day in order to start losing weight. By counting calories, you do not have to deprive yourself of a variety of favorite foods.

The number of calories required for the normal functioning of the body varies in all people and is usually associated with BMR (Basic Metabolic Rate, or basic metabolic rate). The BMR number does not take into account physical activity - this applies not only to training, but to any physical activity in general.

When losing weight, keep in mind that reducing the number of calories to 1200 per day and less will ultimately lead to the fact that the body suffers from a severe lack of vitamins and trace elements, the state of health worsens, greatly metabolism slows down, as a result, weight is gained at a high rate and it becomes increasingly difficult to lose weight.

How to calculate BMR?

The desire to lose weight as quickly as possible is not enough to choose the lowest number of calories per day, this is the wrong approach. First, you need to analyze your lifestyle, habits and physical activity. Secondly, it should calculate your BMR for weight loss to be successful and easy.

Walking, working at the computer, exercising - everything burns calories. They need to be added to the calculated BMR.

Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years).

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years).

So the result of these calculations is necessary minimum for your body to maintain basic functions. Now we calculate how many calories the body needs, taking into account physical activity, using the following Harris-Benedict formulas:

Sedentary work (little or no physical activity): Calories required per day = BMR x 1.2

Light physical activity (1-3 days per week): calories required per day = BMR x 1.375

Moderate physical activity (3-5 times a week): calories required per day = BMR x 1.55

Heavy physical activity (6-7 days per week): calories required per day = BMR x 1.725

Very hard physical activity (2 extra days of very hard training): Calories required per day = BMR x 1.9

It should be remembered that all these calculations are approximate and only partly correspond to the real needs of the body. However, they will help you find out approximately how many calories you need per day, just to maintain existing weight.

Listen to the body

No need to blindly follow all kinds of calorie calculators and gadgets that calculate the number of calories used. Always pay attention to how the body reacts to food. For example, if you are following a plan for 1200 kcal per day and after meals you still feel hungry, you should increase the number of calories. By listening to the body, you will achieve better results than by ignoring its needs and earning yourself all sorts of sores due to strict diets. This will not only undermine health, but also significantly lower metabolism, which is completely unacceptable when losing weight.

What's next?

So you've counted BMR and the Harris-Benedict formula. This final number is the starting point for calculating the required amount. calories for weight loss. We repeat once again: in no case do not reduce the daily calorie content to less than 1200 kcal. So, in order to lose weight, you need to create 500 calorie deficit per day.

To make it clearer, let's take an example. You are a woman, your height is 168 cm, your weight is 70 kg, your age is 25 years old, your physical activity is light. We calculate BMR \u003d 655 + (9.6 x 70) + (1.8 x 168) - (4.7 x 25) \u003d 655 + 672 + 302.4-117.5 \u003d 1511.9. Now we calculate the Harris-Benedict formula: 1511.9 x 1.365 = 2063.7. Result: you need 2063.7 kcal per day to maintain weight. Let's round up to 2000 kcal. How many calories do you need per day to lose weight? 2000 kcal - 500 = 1500 kcal. Add to this regular exercise, and the calorie deficit will increase (depending on the type of training). The maximum calorie deficit per day for weight loss should not exceed 1000 kcal, otherwise the lost weight will quickly return back, and the metabolism will greatly decrease.

Now the fun part: how long can you lose weight? In 1 kg 7616 kcal. With a deficit of 500 kcal per day, about 0.5 kg is lost per week. If we add to this a deficit of 500 kcal from physical activity, then in a week you will lose 1 kg. This is the safest and healthiest way to lose weight. Moreover, by losing no more than 1 kg per week, you can easily maintain the weight lost all the time in the future.

Variation in calorie deficit

The number of calories consumed per day can be changed depending on physical activity. For example, if you usually eat no more than 1400 kcal per day, then on some day, if you are very active in sports, in addition to this, you were on your feet all day, went shopping, you can increase the number of calories to 1600.

In addition, depending on the state of health, on the availability of energy, on the general tone of the body, the number of calories can vary. Here is another example. On some day, instead of the planned 1300 kcal, you ate 1600. Then the next day you can eat 1200 kcal. Etc. The main thing is to maintain the overall balance, for example, for a week. That is, eating an average of 1400 kcal per day, 9800 kcal comes out per week. On one day you can eat 1600, on the other - 1200, etc., but so that for the whole week there are no more than 9800 kcal. You can also calculate monthly.

And finally, about unhealthy weight loss

Everyone wants to lose weight as quickly as possible, this is natural. You may decide to use no more than 1000 or even less kcal per day. But, before you decide to take such a step, think about this. It is better to set yourself up for a healthy, long life, always eating right, including all the necessary nutrients in the diet and not depriving your body of a vital minimum of energy - this will lead to better weight loss results. Weight loss is not just a diet. Health, longevity, a slim figure - everything is interconnected. Set yourself up that a healthy, nutritious diet and regular physical activity is your lifestyle!

Calorie counting is the most effective way to lose weight. When used correctly, it can give 100% results. Knowing the individual daily calorie intake, you can adjust the diet and achieve your goals faster.

Parameters affecting the choice of diet

The diet should be based on the characteristics of the body and the required amount of nutrients. To calculate how many calories you need per day, you should consider:

• daily activity level;
• age and gender, since men need to consume more calories than women;
• the presence of training;
• figure parameters, which include height and weight;
• habitual diet.

Thus, having the necessary calculations on hand and knowing how many calories you need to eat per day, you can adjust your diet and achieve the expected results faster.

Women's and men's daily calorie intake

Fats, proteins, and carbohydrates are three key micronutrients that provide the body with the necessary energy and support biochemical processes.

The female body requires less daily calorie intake than the male body. This is due to the inherent genetic ability to quickly gain weight for full-fledged procreation.

The norm of kcal per day for a woman is on average about 2000 kcal. If it is necessary to lose weight, 500 kcal or 10-20% are taken away from the calorie norm for different age groups of women with different activities and diets.

At the same time, the number of calories per day should be reduced gradually, otherwise a sharp reduction in the intake of substances necessary for the body can provoke malfunctions in the menstrual cycle, a weakened immune system, a slowdown in metabolism or problems with the heart.

In order to determine how many calories a day a man needs, it is necessary to take into account that they have an accelerated metabolism and are prone to rapid weight loss. Therefore, the diet for the representatives of the masculine gender should consist of a diverse set of products.

The average calorie intake per day for a man is 2400 kcal and may fluctuate due to age, intensity of exercise, lifestyle and weight. To lose weight, men, like women, need to consume 10-20% fewer calories than the prescribed norm.

The daily requirement for calories, as well as carbohydrates, proteins, fats for able-bodied women and men is presented in the table:

How many calories do you need to lose weight?

In order for the body to activate defense mechanisms by slowing down the metabolism, it is necessary to understand exactly what calorie deficit is needed for weight loss. Experienced nutritionists advise to calculate how many calories a person needs per day, and then subtract 10-25% from the results.

It is important not to reduce the calorie content of the daily menu below the needs of the basic metabolism, since such a process of losing weight will be accompanied by loss of muscle mass and general discomfort.

You can create a 40% daily calorie deficit for weight loss in a very fast way. But it should be remembered that the safe calorie limit without the supervision of a nutritionist and a doctor is 1800 kcal for men and 1200 kcal for women. Otherwise, a person will not only lose weight, but will reduce immunity and simply deplete his body.

Online calorie calculator

Calorie per day calculator will help you find out:

• how many calories you need to eat per day for the body to function normally;
• how many calories do you need to lose weight;
• how many calories it takes to gain weight.

To calculate calories for weight loss, you must specify your height, weight, gender, age, level of physical activity. You don’t need to do anything else, the online calculator will do everything by itself.

The calculation of daily calorie intake can be made using two different methods: one of the most modern, according to the Mifflin-St. Geor formula, derived in 2005, and according to the older, but still popular among nutritionists in our time, the Harris-Benedict formula, known from 1919.

Drying the body

Drying the body is a set of actions, the implementation of which reduces the percentage of adipose tissue in the body, highlights the muscle relief as much as possible, and also burns subcutaneous fat.

Drying the body for girls and men consists in cutting carbohydrates in the diet, drinking more water, increasing the consumption of high-protein foods and sports nutrition.

According to the advice of experienced nutritionists and trainers, in order to saturate the body with useful elements with protein, it is necessary to consume vegetables and fiber, as they combine perfectly and enhance the assimilation of each other.

To draw up the correct diet, you should calculate the bju online using a calculator. Thus, you can find out not only the individual need for calories, but also the necessary ratio of proteins, fats, carbohydrates, based on the goal pursued.

The application of knowledge about proper nutrition and diet planning is one of the main factors influencing the process of weight loss. The effectiveness of losing weight depends on many circumstances, but only a comprehensive approach to the existing problem will help to solve it effectively.

Discussion

The article is bullshit and composed by mediocrity. It seems that the numbers in the table for calories and useful substances from the daily ration are taken from the ceiling. The brain during active work, during mental labor, consumes about 30% of ALL the energy received from food by the body, and in the article such people of mental labor are equated with those engaged in light physical labor.
That is, engineers and scientists in their rations and its nutritional value are equated to scrubbers and laundresses. It is from such idiots who compose such articles and tables that the degradation of society and the collapse of states begin.

22.01.2019 14:15:00, NwePR666

How many calories to eat per day for weight loss?

Skin day I train

Comment on the article "How many calories do you need per day to lose weight? Calorie calculator online"

Weight loss and diets. How to get rid of excess weight, lose weight after childbirth, choose the right diet and communicate with losing weight. Good night everyone) Share, losing weight, what do you think of KBJU? There is so much conflicting information on the Internet that my head is already spinning.

I looked in my application, how much I eat. I'm severely malnourished for protein! Weekends are still back and forth, and weekdays are completely seams. On weekends, it comes out somewhere a little less than 90 g of protein per day. On weekdays - 30-40 g. And it should be, like, 218. But fat seems to be more than normal. The corners are ok. Or maybe it’s right, maybe I don’t need so much protein.
Although, all these programs and calorie content somehow do not count for me. They write from 1500 to 2200 kcal. And I have a little more than 1300, and then the weight goes off very slowly.

Need advice. Weight loss and diets. How to get rid of excess weight, lose weight after childbirth, choose the right diet and chat with Thank you very much! This is approximately how it turns out in terms of calories for me now, but I kept thinking that this is a lot for me. I'll see what happens...

Discussion

Tell me, how long have you been eating like this? Down there, I read that you do not have enough strength for normal household activities. With a normal diet, energy and building materials should be enough for everything. Building materials are taken from proteins and fats. Energy - from carbohydrates (and partly from fats). Here you just have a shortage, since there is not enough energy. Hormones rule everything. The lower the calorie content, the stronger the lack of sleep, the more stress the body experiences, the more unfavorable the hormonal background for weight loss. First, you should find a full-fledged supporting calorie content, in which the weight will not change, and there will be enough strength for normal household activity. Also improve sleep. And only then (in a state of complete comfort) create a small deficit and subtract 10% for weight loss.

In terms of proteins, you just have a normal, quite sufficient amount if there is no active sports load and the age is over 40.
But there is a critical shortage of fat! A minimum of 0.8 g per 1 kg of your weight is required.
Too few carbohydrates. Such an amount of carbohydrates reduces the efficiency of protein absorption, reduces the functional activity of the brain and contributes to a stressful hormonal background, which can lead to breakdowns.
The total calorie content is clearly underestimated. You need to calculate adequate caloric content, look here [link-1]
After calculating the total calorie content, calculate the amount of protein and fat, the rest of the calories should come from carbohydrates, but not less than 150 g.

Conference "Slimming and Dieting" "Slimming and Dieting". Section: Need advice (Good afternoon, without any sports, sitting at home, I lost weight by 1500-1600 calories, how can I eat 1200 calories with sports ?! Yes, and do not forget that for a woman the lower limit of body fat is 20 ...

Discussion

Without any sports, I lost 1500-1600 calories while sitting at home, how can I eat 1200 with sports ?! And do not forget that for a woman the lower limit of the norm of body fat is 20%, if lowered below, then there may be hormonal disruptions

lack of nutrition causes the body to desire to set aside a supply of even one cucumber or cabbage. It is necessary to eat in accordance with the costs of the body.

Counting calories. Need advice. Weight loss and diets. To lose weight, a woman needs comfort in everything: a balanced diet with a very small calorie deficit (10-20% of total calories), physical. activity for pleasure, no fanaticism, good sleep and...

Discussion

tell it to me!
I'm losing weight by 2400 kcal;)

Calculate your calorie consumption with this link - [link-1] .
Yes, for a woman, usually 1200-1400 kcal falls only on the basic metabolism (at rest, going to the work of internal organs and systems). Therefore, the general exchange, including household activities, sports, etc. even higher than these numbers.

Weight loss and diets. How to get rid of excess weight, lose weight after childbirth, choose the right diet and communicate with losing weight. but listening to yourself and eating right and losing weight or keeping weight is still aerobatics and you need to come to this, because ...

Discussion

when I was actively losing weight in 2013, I ate 1.5 and even 2 kg of food per day :) yeah, and I lost weight very quickly :) I didn’t stretch anything :)

I don’t dissuade anyone from counting, on the contrary, I’m campaigning, I think this is one of the most effective systems for losing weight, BUT now I’m just pulling myself up so as not to start counting again, but to focus on the NC of hunger

because during this period, without calculations, I realized that KBJU calculations are needed for 6-12 months in order to understand Everything about products, their composition, their digestibility by your body, in order to understand how many calories are there, what composition the products have

but listening to yourself and eating right and losing weight or keeping weight is still aerobatics and you need to come to this, because this is the only way you can change/adjust your eating habits/behavior and keep weight for a long time

therefore, this time I will not specifically consider KBZhU, I want to complicate my task and at the same time listen to myself more, learn to trust myself, I want to be in harmony with myself, in harmony, I don’t want any more violence for myself

but now I have a different attitude towards myself - I like myself, love myself, a bun, thin, anyone, I LOVE, period! if you manage to lose weight - it's good, no - it's okay :)

I will eat right and exercise - and come what may :)

According to your reports, your diet is normal. You need a week or two to see what the dynamics will be in terms of weight, if there are plumb lines, then your kbzhu. If not, lower the coals or play with the menu.

The salad bowls are great! there are not so many coals in them, more fiber, which is good for the intestines and for weight loss :) but 250 g of rice is a rather big portion, if you don’t feel like it, eat 150. In general, according to your report, your coal intake is uneven, still try break into 3 servings a day, and better for breakfast + lunch + afternoon tea, although this is individual.

It all depends on how you ate BEFORE losing weight, if you ate 2 times a day, then yes, you need to get used to 4-5 meals a day. Then you will already want to eat like clockwork.

When losing weight, the main thing is the daily calorie content, and how to break it down is up to you. Worth listening to! There are no excesses in proteins and fats, either the norm or lower. How is the daily calorie intake calculated so that the weight goes away?

about fats. - get-togethers. Weight loss and diets. How to get rid of excess weight, lose weight after childbirth, choose a suitable diet and There are a lot of articles where I write about 10% of total calories per day. I found several articles that indicate that an adult in ...

Discussion

You need 1 gram of fat per kilo of weight. Proteins - the same amount, if there is serious physical activity - up to 2 grams per kilo of weight. The rest is carbohydrates up to the required calorie content of the diet.

Everything is much easier. The rate of fat is tied to a person's weight. And this is logical. Usually enough 1 g per 1 kg of body weight. In most cases, this is somewhere in the range of 60-100g per day (for women and men). Of these, the share of vegetable fats is about a third, i.e. 20-30g, and the proportion of essential PUFAs in the region of 2-6g per day. The norm of cholesterol in the diet is 300-400 mg per day. If we evaluate it as a percentage, then for women it is preferable that 30% of the diet falls on fats, since the production of female sex hormones is tied to them, as well as the condition of the skin, nails, and hair. For smaller men, around 20%. With GV, the norm of fats is higher, in the region of 100g per day. When losing weight, fats have to be limited, because 1 g gives more than 9 kcal, the fat content of milk decreases.

Here I am, for example, yesterday I spent 500 calories for the whole day, I lay in bed :))) And today - an electric broom :))

look on the Internet for a BMR calculator - there are plenty of them on the net. There is a general one - there height, weight, gender and age are taken into account. There is a more accurate one - you need to know the percentage of fat there.
Although my calculations are about the same. Next, you need to multiply this figure by the activity coefficient. Sedentary work is 1.2.

With a weight of 65 kg and a height of 175, I have a calorie norm of 1630. That is, exactly how much you need to eat so as not to lose weight and not get better.

Of course, you need to take into account that the body is not a mathematical formula and all these calculations are just for estimation. Because there are a lot of conditions in which the exchange slows down or vice versa increases.
That is, it seems to me that it is necessary to calculate as a starting point and observe - if the weight gradually increases, then you need to reduce the amount of food, if it decreases, then increase it.

UPD Only with these activity coefficients it is necessary to be more careful - "light" and "heavy" loads are too subjective concepts. I take the minimum coefficient, and I take into account the calories burned during training manually (I have a watch with a calorie counter)

Weight loss and diets. How to get rid of excess weight, lose weight after childbirth, choose the right diet and communicate with losing weight. Section: -- gatherings (scales that count calories). Polaris kitchen scale with calorie counter.

Discussion

Are they doing express analysis of food themselves? We have express analyzers of some products in our laboratory, so one costs 60 thousand dollars;) I think the accuracy of these weights as a calorie calculator is very approximate. Yes, one hell of a moment. In the production of food analyzes in certified laboratories, the error reaches decent numbers, due to deviations in the composition of natural raw materials. In other words, 100 g of unpolished rice can weigh both 315 and 370 calories. So think that they will write to you there on average - the same as for free on the Internet

And the meaning :))) Nothing "burns" in the human body :))) The calorie content of bitter chocolate is higher than the calorie content of potatoes, but you will get better faster from potatoes than from chocolate :))), oddly enough it sounds.

Good day my dear readers! Today we will talk about a topic that worries each of us. After all, we all want to have a beautiful and toned body. And extra pounds often become our worst enemies. But there is always a way out. Right now I will share with you useful information on how to calculate calories and how many calories you need to eat in order to lose weight. And today you can start a successful fight with your excess weight.

I reviewed a lot of literature, talked with many experts, and even participated in video training in order to find the most optimal way to lose weight. And I found it.

From the literature I want to draw your attention to one very interesting book. Allen Carr's bestseller " Start losing weight now. The easy way to lose weight - now even easier and more effective". This is an improved version of Allen Carr's well-known and effective weight loss method. You can buy it with an audio CD of a hypnotherapy course either at any bookstore, or you can order it on the Internet.

In order to find out how many calories you need to eat in order to lose weight, you need:

1. Know your daily calorie intake. One of the most accurate and effective formulas I have already described in the article earlier. Or use the online calculator to calculate the calorie content of your diet;
2. determine the daily calorie deficit for weight loss, i.e. How many fewer calories do you need to eat to lose weight.

In order to lose 1 kg of fat, you need to underestimate (or spend) 7700 kcal. Those. by reducing consumption by 7700 kcal, you can lose 1 kg per day - here it is the "Grail of weight loss" 😀 In fact, this is impossible, because. with my daily allowance of 2000 kcal, I cannot eat “minus” 5700 kcal.

Knowing the daily rate, we can determine how many calories should be consumed per day in order to effectively lose weight. How to count calories for weight loss? Easily!

To do this, subtract from the resulting result of the daily calorie intake:

• 15% for gradual weight loss (and this is the safest daily calorie intake for weight loss);
• 20-25% if you want to lose weight at an average speed (for example, you need to lose weight by DR smear, and it will be in 1-2 months);
• in the most "Emergency" mode of weight loss, subtract 30-40% of the daily norm.

Minimum rate per day

Just keep in mind that with all this, your daily intake should not be less than: (weight ÷ 0.45) x 8.

For example, I weigh 54 kg and want to lose weight. Daily need - 2000 kcal. I, like an ordinary girl, want everything at once. Therefore, we will choose the “emergency” mode of weight loss, in which 40% or more is deducted from the daily norm. At the same time, I should remember the formula: (54kg ÷ 0.45) * 8 = 960 kcal. That is, 960 kcal is the bottom line, overstepping which you can quickly earn a variety of diseases.

Doctors say that the best and safest way to lose weight is to lose weight slowly. It has been proven that in such conditions you do not put your health at risk

There are many ways to achieve a calorie deficit. Some choose a sport that burns more than they consume. Even at home, you can burn 1000 calories a day. Others are addicted to a variety of diets, exclude harmful carbohydrates from the menu and include low-calorie meals in their menu. Very good results are achieved with protein diets, especially Maggi and Dukan.

Everything depends on you. Even if you do not have the opportunity to play sports and train hard. Or you just don’t want and don’t like physical education, then with the right calculation, you will still be able to lose weight.

Calculation examples

Since gradual and slow weight loss is the safest for our health. I propose to calculate how much you can lose weight in a week just for this option.

My intake per day is 2000 kcal. I I want to lose weight gradually by reducing food intake by 15%.

Then the daily calorie deficit will be: 2000 kcal x 0.15 = 300 kcal.

And I will need to consume: 2000 kcal - 300 kcal = 1700 kcal.

For a week I will underuse: 300 kcal x 7 \u003d 2100 kcal.

As we remember, 1 kg of fat is equal to 7700 kcal spent or underused.

Then I will lose weight in a week per: (2100 kcal / 7700 kcal) x 1 kg = 0.27 kg

Now let's take another example - I want lose 3 kg in 30 days. The consumption rate per day is the same - 2000 kcal.

In order to lose 3 kg of fat, I need to underestimate: 7700 kcal x 3 kg = 23100 kcal.

Those. I need to consume daily: 2000 kcal - 770 kcal = 1230 kcal.

By the way, if I want to lose the same 3 kilos in 15 days, then the calorie deficit will be as much as 1540 kcal. And my daily intake will be only 460 kcal, well below my safe threshold of 960 kcal.

So do not overdo it with reducing the calorie content of your diet. The advantage of slow weight loss is that such small changes in nutrition will not significantly affect your body's usual metabolism.

It's that simple.

And to make it even easier - I have a convenient one for you. weight loss calorie calculator .

And remember that in ready-made dishes, calorie content is considered a little differently. How to do it correctly, see this article.

Stock up on patience and endurance, as weight loss without harm to health is quite slow. And I am sure that you will definitely achieve your goal.

Have you figured out how to calculate the number of calories for weight loss? And how do you fight extra pounds, friends? Write in the comments, I'm always interested in your practical recommendations. Share my article with your friends on social networks and subscribe to my updates.
See you again. Bye Bye.