How to calculate the kilocalories. How many calories do you need per day to lose weight? Calorie Calculator Online
One of the topics that worries humanity - how many calories do you need per day to lose weight? There are many diets, but, choosing for yourself the option, we must not forget that the body should receive the necessary amount of energy daily.
Required daily rate
For women, it ranges from 1010 to 1200 kcal. This is the optimal amount for weight loss without harming the body. While maintaining weight, you can slightly increase the numbers - from 1210 to 1610 kcal.
For men who lead a mobile lifestyle, you need to consume from 1810 to 2010 kcal.
What is calorie? Calculation of the required amount
Calorie is a quantity that in the process of energy exchanges will be equal to the amount of heat consumed by heating 1 ml of water per degree Celsius.
In order to determine the required number of calories for weight loss, a person needs to make an individual calculation. To do this, you need to calculate how many calories a day are consumed, how much your body spends during the day. The difference of these figures will contribute to the formation of extra pounds.
There are several ways to calculate your daily calorie intake. Complex mathematical calculations are used by medical professionals in clinics and centers that specialize in weight loss. To calculate the required number of calories at home, a person must use three indicators: height, weight, age.
To perform the calculation, you need to multiply this data by a factor:
- Height in centimeters is multiplied by 1.8;
- Weight in kilograms multiplied by 9.6;
- Age must be multiplied by 4.7.
Then add up the values of the first two points, add 655 to the sum. From the total value, subtract the result that was obtained when calculating the third point.
For example: height is 164 centimeters, weight - 74 kilograms, age - 33 years:
- 164x1.8 = 295.2
- 74x9.6 = 710.4
- 295,2+710,4+655=1660,6
- 1660.6– (33x4.7) = 1506 kilocalories.
Thanks to these calculations were calculated calories that need to be consumed during the day to maintain weight at this point.
The number of kilocalories needed for each day is also affected by:
- Indicator for total metabolism;
- Activity level during the day;
- The process of assimilation of food.
The basic metabolism is influenced by the process of human life. During the day, most of the calories go for continuous breathing, hormones produced by the body, and cardiac activity of the body. At least 60% is spent on all this.
From physical loads on the body depends on how many calories a person spends per day. Even during the holidays they are gradually burned.
According to the calculation of norms with a weight of 60 kilograms it is spent:
- Performed housework - 120-240 kcal;
- For one hour of sleep - 50 kcal;
- Calm walking tour - 190 kcal;
- Walk on skis - 420 kcal;
- With fast walking - 300 kcal;
- With an easy run - 360 kcal;
- Skating on the rink - 180-600 kcal;
- When swimming is 180-400 kcal;
- Cycling - 210-440 kcal.
Reducing the number of calories consumed for weight loss, you can not disrupt the balance of trace elements in the body. After the body stops growing, every next 10 years there is a decrease of 2% kcal needed by the body.
People of average height spend less calories to maintain body temperature than high. With active physical exertion a person loses more than 30% kcal. With increasing loads, the percentage of burning calories increases.
Rate per day
Approximate energy consumption depending on the activity:
- 20% - in sedentary people who lead an inactive way in life.
- 30% - spends the population with a small physical load. This group includes health workers, teachers. Also to them can be attributed housewives, lovers walk on foot.
- 40% - lose people with moderate activity. This group spends little time in one place; they do physical work. These include transport workers, workers of industrial enterprises.
- 50% - spend people with high physical activity. Such as builders, metallurgists, athletes.
When individually counting how many calories a day should be eaten, one should not forget about the ratio of proteins, fats, carbohydrates necessary for the body. Fat should be 30%, proteins - 20%, and carbohydrates - 50%. The percentage of products must be strictly adhered to.
Cooking recipes
For cooking with the purpose of losing weight, you need to select dietary, low-calorie foods. As a snack you can eat a few cashew nuts. They are easily absorbed by the body, give a feeling of satiety.
Food is prepared from boiled or steamed products, you can not fry them. Salads, which include fresh vegetables, will help to diversify the diet.
Recipe No. Rice Salad
To prepare a salad for 3 servings you need:
- Boil 190 grams of rice, let it cool;
- Cut 100 grams of tomatoes into strips, 55 grams of sweet pepper;
- Cut 15 grams of hot pepper, 45 grams of carrot into small pieces;
- Chop the dill, parsley;
- Add 95 grams of olives, 45 grams of green peas;
- Salt to taste, mix everything.
For salad dressing use 15 grams of oil. Calorie salad turns 190 kcal.
Recipe number 2 salad with shrimp
Peel 155 grams of sweet pepper from seeds, cut into small strips. 75 grams of lettuce can be torn by hand. 110 grams of fresh cucumbers cut into small slices. Boil 510 grams of shrimp, peel.
Put the pepper into layers in a bowl, then the greens, cucumbers, and shrimps. Season the salad with lemon juice and olive oil. Calorie - 75 kcal.
- Use products with a lower percentage of fat;
- Determine the serving size by weighing food on a kitchen scale;
- Food intake in small portions. It is better to divide the daily ration into 6-7 receptions;
- Eat in quiet surroundings. When the TV is on, more food is eaten and faster;
- In your free time, prefer walking on foot instead of watching TV;
- Observe the mode of the day. Night sleep time should be at least 6 hours. Before going to bed you can drink a decoction for weight loss.
Having correctly calculated how many calories can be consumed per day, and with moderate physical exertion on the body, you can lose weight without harming your health.
Materials on the topic
What you need to know your calorie rate? Calories are measured energy that you get with food and spend during the day. If the calories come in more than you have time to spend, you gain weight. If you spend more than you get, you lose weight.
If you know your calorie intake, this is the easiest and fastest way to lose weight - without completely abandoning sweets, fasting and fasting days.
Learn calorie norm by different formulas. Cons of most of them - they do not take into account the percentage of fat, although it may affect the final figure. Imagine two girls 60 kg. One has a lot of muscle and little fat, the second has a lot of fat and little muscle. Muscles are a tissue that needs energy for existence, but fat is practically nonexistent. Therefore, the rate of calories they will be different.
Below are two calculators that take into account the ratio of fat and muscles in the body. Before you proceed to the calculations, you will need. An approximate figure is enough.
Option 1
Suitable for both weight loss and gaining muscle mass. Flush graphs gender, age. Select a measurement system (metric for Russia and Europe). Fill in the field height, weight. Select the number of workouts per week, but do not overestimate your activity. If the lifestyle is very sedentary, then even with not a few workouts a week for some, you should choose no exercise.
Select a formula. These are the two most popular. The first ( Athletes Formula in the calculator) does not take into account the percentage of fat, so it is more suitable for slim people. The second ( Lean mass formula in the calculator) takes into account the percentage of fat and is better suited for those who are overweight.
After this, press the red button to find out the norm for losing weight.
Option 2: Aragon-Macdonald Formula
Only suitable for weight loss.
Officially, there is no formula with this name. This is the collective work of two trainers - Lyle MacDonald and Alan Aragon. Here is a calculator in which all this is easy to calculate:
- Begin to reduce calories gradually, do not rush. The smoother you lose weight, the less likely it is to return.
- As you become slimmer, you will have to recalculate your daily calories. Do this every two to three months.
- Keep a food diary and count the calories for three months, based on the figure. Food diary can be created using the services of DietOnLine, Fatsecret, MyFytnesspal and others.
Calorie counting is the most effective way to lose weight. When applied correctly, it can give a 100% result. Knowing the individual daily calorie intake, you can adjust the diet and quickly achieve their goals.
Parameters affecting the choice of diet
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 sex, since men need to consume more calories than women;
- availability of training;
- parameters of the figure, which include height and weight;
- habitual diet.
Thus, having on hand the necessary calculations and knowing what to build on, you can adjust your diet and quickly achieve the expected results.
Female and male daily calorie intake
Fats, proteins, and carbohydrates are three key trace elements that provide the body with the necessary energy and support biochemical processes.
A female body requires less daily calorie intake than a male. This is due to the genetic possibility of gaining rapid weight gain for full procreation.
The norm kcal per day for an average woman is about 2000 kcal. If you need to lose weight from the norms of calories for different age groups of women with different activity and diet, they take 500 kcal or 10-20%.
At the same time, the number of calories per day should be reduced gradually, otherwise a sharp decrease in the supply of substances necessary for the body can cause disruptions in the menstrual cycle, a weakening of the 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, a masculine diet should consist of a diverse set of products.
The average number of calories per day for a man is 2400 kcal and can vary due to age, intensity of exercise, lifestyle and weight. To lose weight, men, like women, need to consume 10-20% less calories from the norm.
The daily need for calories, as well as carbohydrates, proteins, fats for working women and men is presented in the table:
How many calories do you need to lose weight?
In order for the body to activate protective mechanisms, slowing down the metabolism, it is necessary to understand exactly what kind of calorie deficit is needed for weight loss. Experienced nutritionists advise to calculate how many calories a person needs per day, and then take 10-25% from the results.
It is important not to reduce the caloric content of the daily menu below the needs of the main metabolism, since such a process of weight loss will be accompanied by loss of muscle mass and general discomfort.
You can create a deficit of 40% of calories per day for losing weight in a very fast mode. But it should be remembered that the safe calorie limit without observation by a nutritionist and a doctor is 1800 kcal for men and 1200 kcal for women. Otherwise, a person will not only lose weight, but reduce immunity and simply deplete his body.
Online Calorie Calculator
Calorie calculator per day will help you find out:
- how many calories you need to eat per day so that the body functions normally;
- how many calories you need to lose weight;
- how many calories are required to gain weight.
To calculate calories for weight loss, you must specify your height, weight, gender, age, level of physical activity. There is no 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, using the Mifflin-San Geor formula derived in 2005, and the older, but popular with nutritionists, Harris-Benedict formula known from 1919
Body drying
Drying of the body is a complex of actions, the implementation of which reduces the percentage of adipose tissue in the body, maximizes muscle relief, and also burns subcutaneous fat.
Drying the body for girls and men is to reduce carbohydrates in the diet, use more water, increase the consumption of high-protein foods and sports nutrition.
According to the advice of experienced nutritionists and trainers, to saturate the body with useful elements with protein, it is necessary to use vegetables and fiber, as they are perfectly combined and enhance the absorption of each other.
To compile the correct diet should be calculated bju online using a calculator. Thus, it is possible to find out not only the individual need for calories, but also the necessary ratio of proteins, fats, carbohydrates, based on the goal pursued.
The use of knowledge about proper nutrition and diet 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.
It does not matter whether a person loses weight or not. Lose weight not because of the effect of insulin, but because of a calorie deficit. But even the consumption of fast carbohydrates will not affect the process of losing weight, if the total calories in your daily allowance.
Discussion
Tell me, have you been eating like that for a long time? Down there, I read that you lack the strength for ordinary household activities. With normal power, 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 shortfall, since there is not enough energy. Hormones rule everything. The lower the calorie content, the more sleep deprivation, the more stress the body experiences, the more unfavorable hormones for losing weight. First, you should find a full-fledged supporting calorie, in which the weight will not change, and will have enough strength for normal household activity. Also to establish a dream. And then (in a state of complete comfort) create a small deficit and take 10% for weight loss.
It’s normal for squirrels, quite enough, if there is no active athletic load and age is over 40.
But fat critical shortage! A minimum of 0.8 g per kg of your weight is required.
Carbohydrates too little. This amount of carbohydrates lowers the efficiency of protein absorption, reduces the functional activity of the brain and contributes to stress hormonal background, which can lead to disruptions.
The total caloric content is clearly underestimated. It is necessary to calculate an adequate calorie, look here [link-1]
After calculating the total calories, calculate the amount of protein and fat, the balance of calories should fall on carbohydrates, but not less than 150 g
Counting calories. Need some advice. Slimming and diet. The approximate daily caloric intake should not be below 1200 kcal for women and 1500 kcal for men. why not? Ask her to count you calories, she will give the recommended standards.
Discussion
tell it to me!
i'm losing weight by 2400 kcal;)
Calculate your calorie consumption at this link - [link-1].
Yes, for a woman, usually 1200-1400kkal accounts only for the basic exchange (at rest, going to the work of internal organs and systems). Therefore, the general exchange, including domestic activity, sports, etc. even higher than these numbers.
Are proteins comfortable with fats and proteins? If it is difficult with carbohydrates, eat them less - as much as you want, especially now it's summer, it's hot. Section: Weight Loss Report Cat can add PNZh fats, pine nuts well calories get and fats, avocados ...
Discussion
when I actively lost weight in 2013 I ate 1.5 and even 2kg of food per day :) yeah and I lost weight at the same time very briskly :) didn’t stretch anything :)
i do not dissuade anyone from the calculations, on the contrary, I am agitating, I think this is one of the most effective systems for losing weight, BUT now I just pull myself up so as not to start counting again, but focus on ChU of hunger
because for this period without counting, I realized that KBRT calculations are needed for 6-12 months to understand Everything about the products, their composition, their digestibility by your body, to understand how many calories there are, what is the composition of the products
but to listen to yourself and eat right and lose weight or keep weight is still aerobatics and you need to come to this, because this is the only way to change / adjust your eating habits / behavior and keep weight for a long time
therefore, this time I will not specifically consider the KBJU, I want to complicate my task and at the same time listen more to myself, learn to trust myself, I want to be in harmony with myself, in agreement, I don’t want any violence for myself anymore
but now I have a different attitude to myself - I like myself, I love myself, with a bun, skinny, any, LOVE and the point! manage to lose weight - well, no - no big deal :)
i will eat right and play sports - and come what may :)
According to your reports, your food is normal. It should take a week or two to see what the dynamics of weight will be, if there are plumb lines, then yours is. If not, then reduce the coals or play the menu.
Cox salad is great! there is not so much coal in them, more fiber, which is good for the intestines and for weight loss :) but 250 grams of rice is a rather large portion, if you don’t want, eat 150. In general, according to your report, you have uneven reception of coal, still try split into 3 servings per day, and better for breakfast + lunch + snack, although it is individual.
Still, it all depends on how you ate before weight loss, if you ate 2 times a day, then yes, you need to get used to 4-5 meals. Then you will want to eat like a clock.
How is the daily rate of calories calculated so that the weight leaves? Daily need for calories taking into account physical. activity in the region of 1900 kcal. For weight loss, subtract 10%, it turns out in the region of 1700 kcal.
How to get rid of excess weight, lose weight after giving birth, choose a suitable diet and chat with losing weight. Section: Diets (Calorie Calories Calculator). not here, I myself will not tell you, you need to count on the calculator how much per day you can eat kcal (there ...
Discussion
Girls, tell the wild, what kind of calculations are these? I often watch the reports, but I don’t understand anything at all :))))) I’ve been on a diet for a week, but I don’t know how many kilos I have, or in cm. there are no scales, but I haven’t measured myself :) by clothes only judging.
Throw links to these kbzhu, etc. :)
what do you think by the formula?
I have very different numbers coming out
Slimming and diet. How to get rid of excess weight, lose weight after giving birth, choose a suitable diet and chat with losing weight. Why can not lose weight. Slimming and dieting: counting calories is not working. What is it instead? Print version.
Discussion
No, not exactly :) I did not spend a long time on KBRT. First, of course, it is difficult to count. But the main thing - I also added :) Although, to be honest, on ANY diet, where you can eat and NEED a lot - add. Even on three fists. EVEN on Dyukane :) So I returned to Dyukan and eat relatively little. Helps best :)
It works if you follow all the basic principles, do not sort out carbohydrates, eat about a kilogram of fruits and vegetables daily, enough protein, do not forget about healthy fats and weigh on scales, and not determine the weight and calorie content of foods by eye. Homemade recipes are best counted in the recipe analyzer. I have dropped more than 13 kg.
Need some advice. Slimming and diet. How to get rid of excess weight, lose weight after giving birth And how much fat do you need? Kalorizator considers much less than the norm, a woman can not fat enough to count calories! How to lose weight with fat. I really need advice experienced in KBRT.
Discussion
Amber cheese, 10% fat, 32% protein. And if you pre-fill it with boiling water, as I like, and then drain it - part of the fat and salt also comes out. And, in my opinion, so delicious. Eat 100 grams of cheese - already 32 grams of protein is! Calorie he, in my opinion, 222kkal / 100 grams. And carbohydrates in it only 1% per 100 grams. Everything else - salt, water, calcium ...
Get good protein cottage cheese. But thirty percent is a lot. Recount.
I will add that when losing weight, it is important not only how many calories you eat, but also the ratio of BJU, i.e. how much protein, fat and carbohydrates underlies these calories. The daily caloric content is determined based on the general metabolism.
Discussion
each product contains a certain amount of proteins, fats and carbohydrates (caloric value - the value determined by the amount of proteins, fats, carbohydrates).
In order to calculate CBDU, you need to know the composition of the product (store products contain a label with this data, the KBSTD composition of the rest can be found on the Internet). Next, we weigh the product and recalculate the data of the KBDH on the yield of the product (as usually indicated on 100 g of the product, and you do not always eat 100 g).
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