Daily dose of calories for man. Calculation of calories per day for a woman. To calculate the calorie norm on the day they need to be considered

The daily need of a person in calories should provide all the energy demands of the body, as well as maintaining the normal body weight.

The vital activity of all living organisms is based on the metabolism and energy. According to physicists: the potential energy from food turns into kinetic (motion energy) muscles.


We constantly spend a certain amount of energy: in motion, breathing, conversations, thinking and even sleep. The more active lifestyle is conducted, the more energy is spent. Instead of the spent energy in the body, a new must be received, and its number must comply with the costs.


If there is a lot of energy to spend a lot, but there is little, then the person will begin to lose weight. And when increasing earnings over costs - excess can be postponed by the body "for a black day", which leads to obesity. The daily caloric content of food is calculated individually, taking into account gender, age, growth, body weight and daily physical exertion. This value can fluctuate and depends on many factors. Such even as weather on the street or mental state.

In this table, we bring the approximate daytime calorie norms for a person.

Children

kkal

from 6 months to 1 year

1 to 1.5 years

Boys 14 - 17 years

Girls 14 - 17 years old

Adults

kkal

Pregnant women

Nursing mother

Students (Men)

Students (women)

Athletes: Men

Athletes: women

Men engaged in physical labor

4500 or more

table 2 Normal energy rate in labor activities

Population groups in labor intensity

Age

Men / women

Big cities

Small cities and villages

big cities

small cities

Persons whose work is not related to the cost of physical labor (mental workers, employees)

Employees of mechanized labor and service sector (telephonists, sellers, etc.)

Employees of mechanized labor whose work is associated with significant physical efforts (machines, textiles, etc.)

Workers of partially mechanized labor (miners, mechanisters, metallurgists, etc.)

Elderly people

Basic metabolic rate

There is so-called. The formula of Harris-Benedict, which determines the basic level of metabolism (BASAL METABOLIC RATE, BMR) - the level of energy needs of the body without taking into account the additional energy required for any physical activity.

BMR is a kind of level of "reserve energy" - calories necessary for the body to maintain life. Any type of physical activity increases the actual energy needs, therefore requires an additional coefficient.

For a man:

BMR \u003d 88.36 + (13.4 x Weight, kg) + (4.8 x height, cm) - (5.7 x age, years)

For woman:

BMR \u003d 447.6 + (9.2 x Weight, kg) + (3.1 x height, cm) - (4.3 x age, years)

Five levels of activity to calculate the daily calorie rate

Separate five types of physical activity: minimum (no physical exertion) low (physical exertion 1-3 times a week), middle (3-5 days a week), tall (6-7 times a week) very tall (Training more often than once a day).

To determine the full need of the body in energy and calories, you need to multiply BMR corresponding to your sex, age and weight, on the coefficient determined depending on your level of physical activity within the framework of the week:

Minimum level, calorie rate \u003d BMR x 1.2

Low, calorie rate \u003d BMR x 1.375

Medium, calorie rate \u003d BMR x 1.55

High, calorie rate \u003d BMR x 1.725

Very high, calorie rate \u003d BMR x 1.9

The daily calorie rate for women, men and children per day is radically different. Not only the age, metabolism and lifestyle, and the goal you want to achieve is played. Is there a desire to lose weight? The daily calorie rate per day should be "poor" 🙁. Decided to recover? Daily calorie rate should be increased 😉. How to correctly calculate the daily calorie rate for a person not to harm the body? Use tables and examples in order to determine your daily rate.

The flow of metabolic processes in women and men differ, therefore, on average, the daily calorie rate for a woman is 2000 kal, and for a man - 2500 kal - averages. With the help of formulas, examples and tables from the article, you can make the calculation more accurately. The result you can correlate relative to your lifestyle.

Daily calorie rate for man

First of all, let's wonder what calorie is - a unit of energy, thanks to which a person lives. When this energy is too much, it is postponed in the fat mass 😡. It happens that the energy obtained for life support is not enough, in this case the body takes energy from adipose tissue. So you lose weight.

Any, physical or mental activity requires energy, so the calculation of the daily calorie norm per day for a woman or a man should be based on the lifestyle.

For example:

  • What business is done by man;
  • Whether physical exertion is included in his life;
  • The floor and age also affect the norms of daily calories.

For example, for a young organism requires a greater number of calories per day. Consumption is associated with the fact that it is spent a lot of energy on the development of the body. There are no such needs at the adulthood. Right?

Another example: one person works in the office and he has sedentary work, and the other is hard to work in the workshop. The first one must have a smaller number of calories a day than the second. And if a person is engaged in intense training, the calorie consumption in this case is very large, therefore, and you need to eat more.

The main theses:

  1. the closer to the older age a person is suitable, the less he needs calories;
  2. the daily calorie rate per day in a woman is lower than that of a man;
  3. pregnant girls and young mothers must provide energy not only to themselves, but also the baby;
  4. people engaged in intense loads must consume 2 times more calories per day.

Is the quality of calories consumed?

Basically, with the amount of calories, everyone is clear, but many are confused with quality. How does the quality of calorie consumed affect? Food must be balanced:

  • 30% fats;
  • 50% carbohydrates;
  • 20% proteins.

Highly disturbing these proportions, for example, using a large amount of fatty food, which has not enough proteins and carbohydrates, you will receive extra fatty deposits 😯.

In most, your daily menu must contain a large number of fresh vegetables and fruits - in this case, you are not afraid of overweight.

Consuming mainly carbohydrates, the energy for the work of the body is delivered abound, but there are few proteins. You will immediately notice a painful condition:

  • anemia 😳;
  • weakness and lethargy;
  • decline in the work of immunity;
  • etc…

Each element: protein, carbohydrate, mineral, vitamin - important for our body to maintain health. If a person begins to use something in large quantities, then by definition he lacks something else - simple logic.

Do you think, it is impossible to eat some sweets? It is also impossible to eat one meat! It is necessary to comply with the correct combination.

To increase the quality level of your health - Try to remove all animal fats, confectionery, sugar from the daily diet. This is enough to launch self-excretion and weight loss processes. The painful condition will pass and the vigor of the Spirit will appear!

How to calculate the daily calorie rate for a person

Each hour the body burns 1 calorium, for serving each kilogram of body weight. Suppose your weight is 55 kg, multiply it for 24 hours a day and get your daily calorie rate:

55 * 24 \u003d 1320 Cal

Taking into account! 💡 There are enough energy only to maintain the body in working condition.

Do not forget also about:

  • Digestion of food (about 200 calories will need);
  • Very active or sports life (a lot of energy goes here, look at the children, they are constantly in motion);
  • Mental work also requires a large number of energy;
  • etc…

On the table you can see the calculations and examples of the daily calorie rate per day for women, men and children:

General calorie counting rules.

The daily calorie rate per day can be set more accurate than shown on the table above. There are general rules for counting:

  1. Every 10 years, the amount of energy consumed is reduced by 2%;
  2. Low growth man requires less calorie than high;
  3. On average, 1 kg of body weight should be spent 24 calories every hour.

Here is such a simple mathematics! What you are older and lower, the less daily calories you need. And the higher the younger, the greater the number of calories per day should be energized. Over the years, consumption becomes not so intense, relative to childhood.

Daily calorie rate per day for a woman.

We repeat, a woman needs a smaller quantity of daily calories than a man. What does it depend on? 😮
From such factors:

  • age,
  • occupation,
  • conditions,
  • even climate.

Women gain weight faster - physiology decides. Obviously, the female organism is trying to postpone fat reserves in case of childbearing, so the fat layer is increasing not by day, but in seconds. Such a feeling! 🙁 This happens not all women, but they have to be cautious with sweet and flour products.

It all depends on the goals for which you make calculation. When you facilitate the task of supporting the body in the current state, without any slimming, we will offer you to choose one of the above options below. If you want to lose weight - read on.

Little life.

  • Girls 18 - 25 years of age should be assumed about 2000 calories per day;
  • Girls and women 26 - 50 years old are enough 1800 calories per day;
  • Women from 50 rate of daily calories is 1600 kcal.

Average activity.

  • Girls 18 - 25 can safely consume 2200 calories;
  • Girls and women of 26-50 years can eat 2000 calories per day;
  • Women for 50 need 1800 calories per day.

High activity.

  • Calorie rate per day for a girl of 18 - 30 years of age, there should be 2400 calories on average;
  • 31 - 60 years - 2200 calories;
  • Woman from 60 enough and 2000 calories per day.

Try to look at these norms relative. Do you think you should lose weight? Reduce a little daily calorie intake. You will see the result in time. Record every day your rates of eaten calories and your weight 🙂. After time, you will see the result, although it may not be. Regarding the results, adjust the daily rate of calories consumed in a large or smaller side.

Daily calorie rate for a woman with weight loss.

Take into account all the recommendations and the advice that we gave you above. After choosing the most suitable calorie daily rate, take 500 calories from it. This approach will allow you to lose every week of 0.5 kg of body weight 😆.

The process of weight loss in this pace will help the body to maintain your skin in an elastic state, eliminating skin drain from sharp weight loss.

Try to use gentle weight loss and do not ignore the daily calorie rate below 1200, because the body can experience stress and at a certain stage weight loss can stop. Everything is simple, the body will go into the "economical mode" of life support.

And now let's analyze the formulas to determine the daily calorie rate for a woman when weight loss.

The formula of Miffline - San Socara for women.

The formula brought San Schore several years ago. This formula is the most accurate calculation of the daily rate of calories consumed. The daily calorie rate for a woman is calculated:

10 x body weight (kg) + 6.25 x Your height (cm) - 5 x Your age (in years) - 161

  • 1.2 - very small physical activity or it is not at all;
  • 1.375 - Sport 3 workouts per week;
  • 1.4625 - Sport every day, except weekends;
  • 1.550 - Intensive workouts except weekends;
  • 1.6375 - Sports every day without weekends;
  • 1.725 - Daily intensive loads or 2 times a day;
  • 1.9 - every day intensive workouts, plus severe physical work.

Formula Harris-Benedict: Calculation for a woman.

This formula brought Harris-Benedict in 1919, so for modern life this daily calorie rate for a person is inaccurate, but as an example, we give it. The daily calorie rate for a woman is calculated:

655.1 + 9.563 x body weight (kg) + 1.85 x Your height (cm) - 4.676 x age (in years)

The resulting number multiplies to your activity coefficient from the list above.

See? 😮 There are a lot of ways to determine the most accurate daily calorie rate for a woman, both for weight loss and for a regular lifestyle. Try right now to calculate your daily norm. Suddenly something will not work - write in the comments, we will help.

Daily calorie rate per day for a man.

The daily calorie rate per day for a man differs from the female norm. Men require a greater amount of protein to build muscle mass. Of course, if a man leads an active life. Protein - brick for building muscle mass.

Fat in a man is not postponed on the hips, but on the stomach, therefore a man to lose weight is easier and faster. It is enough to increase the physical exertion, to eat bread less, sugar and experience the result after a week. It is said that men are harder to carry a variety of diet. We do not think so! 😀

For women, the maximum weight loss rate is 2 kg per month or 0.5 kg per week. For a man, it is quite possible to lose weight by 4 kg per month or 1 kg per week. On our personal example, a man less than a month dropped 30 kg. Now it has passed since the year since the weight is kept on the reference level.

Let's find out how many calories are best to use a man, for the work of the body without interruptions, in order to maintain weight at the right level? And how much how much to consume calories for weight loss? Choose the option suitable for you.

Sedentary lifestyle.

  • Men from 18 to 30 can consume 2400 calories per day;
  • Aged 31 to 50 years, the daily rate will be 2,200 calories;
  • Male over 50 will enforce 2000 calories per day.

Medium activity.

  • Male from 18 - 30 is enough 2600 - 2800 calories;
  • At the 31 - 50 years of age, the norm is already less - 2400 - 2600 calories per day;
  • To whom more than 50 can please themselves 2200 - 2400 calories.

High activity.

  • At 18 - 30, it is better to eat 3000 calories per day;
  • Male 31 - 50 years of age will suffice 2800 - 3000 calories;
  • Male older than 50: 2400 - 2800 calories for a day will have enough with his head.

The formula of Miffline - San Society for Men.

10 x body weight (kg) + 6.25 x human height (cm) - 5 x (count-in years) + 5

The resulting digit must be multiplied by the indicator of your physical activity from the table:

  • 1.2 - there is no physical activity, or it is minimal;
  • 1.375 - three workouts all week;
  • 1.4625 - 5 times a week are engaged in sports;
  • 1.550 - intensive workouts all week, except weekends;
  • 1.6375 - ordinary training every day;
  • 1.725 - Intensive workouts every day or more than 1p. in a day;
  • 1.9 - Daily workouts in combination with severe physical work.

The formula of Harris-Benedict for men.

As for the Harris formula, the norm is calculated so (do not forget that this calculation has a small 5% error):

66,5 + 13.75 x body weight (kg) + 5.003 x human height (cm) - 6,775 x (how many years)

As in the San Sära formula, the result obtained must be multiplied by the indicator of your physical activity.

Calorie rate per day for weight loss.

Daily calorie rate per day for weight loss is easily calculated, given that you have already chosen a suitable option from the lists above. To lose excess fat, remove a percentage of 20% calories from the resulting option.

For example, you determined that your calorie value \u003d 2000 feces, which means, take 20% from this value and we get:

2000 feces - 20% \u003d 1600 kal

Want to lose weight very quickly? Remove 40% of your norm:

2000 cal - 40% \u003d 1200 feces

See, everything is simple! 🙂 Try to maintain the amount of calories consumed at least 1200 (the minimum value to ensure the body of the energy). Believe me, consuming 1200 calories per day, weight leaves very quickly.

Track the results of weight loss, make daily measurements to the working notebook:

  1. How many calories you are buried;
  2. What is the weight of your body.

If you buy food products on which not calories (feces), but kilodzhoule (J), use this comparison: 1 cal \u003d 4,184 J.

Daily calorie rate for children.

With the daily rate of calories per day for women and men, we figured out. Let's talk about the daily calorie rate for children.

Focusing on age, the daily rate is as follows:

  1. From 6 months to 1 year - 800 calories per day;
  2. If a child is 1 - 3 years old, 1300 - 1500 calories are sufficient for the quality of the body;
  3. 3 - 6 years 1800 - 2000 calories will be considered the norm for children;
  4. When children from 6 to 10, it will take from 2000 to 2400 calories per day;
  5. And at 10 to 13 years of age, the daily rate increases to 2900 calories per day.

In the following age intervals, the norm for children is equal to the norms of young men and girls.
It is worth paying attention to the quality of the food you give the child. In the diet should be fresh fruits and vegetables, cereals. But sweets, baking should be less. Flour products, sugar, confectionery sweets from the store - a real poison 👿 for the body of the child. Now the store is so much anything all: chips, chups, various sweet drinks. We must protect your children from this poison.

Some children are very moving, and the body is growing, so the need for energy is increased. Others behave calmly, and the daily calorie rate may be lower. Parents must determine the daily rate of a small person. Make it pretty just!

See how much energy is spent on various activities:

  • calm video games - consumption of 22 calories per hour;
  • moving video games - consumption of 150 calories per hour;
  • bicycle races - 118-172 calories / hour;
  • skate - 74-108 calories / hour;
  • slow dance lessons - 100 calories / hour;
  • even a dream leaves - 13-19 calories / hour;
  • inappropriate TV viewing consumes 15-22 calories / hour;
  • making homework requires - 20 calories for every 15 minutes of work;
  • normal laughter and that consumes 10-40 calories every 15 minutes.

Table for calculating the daily caloric rate.

For convenience, we led the table for the daily calculation of the calorie rate per day for women, men and children.

Daily calories norms per day for women, men and children will differ radically. However, make up for yourself the necessary power mode is quite simple:

  • Determine your current weight. For weight loss, the daily number of calories should be less than if you need to recover;
  • select the required standard from the above tables on the number of calories consumed and adjust it as needed;
  • daily measure and write down the results of the calories eaten and body weight;
  • after a while, look at the result and, if necessary, adjust the daily calorie rate per day.
  • Be sure to follow the quality of food eaten;
  • Remember the proportions of proteins, fats, carbohydrates.

Want to have a healthy and strong organism, never hurt and be slim? Perform three simple rules:

  1. Spend a comprehensive cleansing of the body, starting from the intestine;
  2. Go to the nutrition of crude vegetable food without heat treatment and without mixing;
  3. Once a week spend unloading of the hunger strike.
You can ask me any question.

"We told that calories are a unit of changes in the nutritional value of products. They also measure the daily rate of the energy required to maintain the existing body weight. This rate is influenced by both the floor and age and the level of physical activity. With the calculation of the daily demand in calories, a diet for weight loss or for a set of muscles begins.

The averaged calorie rate per day (for people of age 17-60 years, with a standard body complex and with an average level of physical activity) is 2400-2800 kilocalories for men and 1800-2200 kilocalories for women. For a more accurate calculation of the daily rate, use the formulas, tables or online calculator below in the material.

// Durban calorie rate:

  • 2400-2800 kcal for men
  • 1800-2200 kcal for women

The daily calorie rate is the amount of energy required daily for the needs. With a decrease in calorie norm by 15-20%, the body weight gradually begins to decline, and a long-term decrease of 25-30% leads to dystrophy and even death. Increasing the daily calorie norm by 10-15% is used by athletes when nutrition for mass, but ordinary people may cause obesity.

There are two methods for calculating the calorie norm per day - the calculator using the Harris Benedict formula and using standardized tables. Despite the fact that the definition of daily calories by the formula gives a more accurate figure, the needs of a particular person will always vary by 20-25%. The role plays many factors - on the ambient temperature, to the level of stress on a particular day.

Ultimately, the daily calorie rate can be determined not by calculator, but according to the tables. The scatter of the obtained figures will be 200-300 kcal, which is inevitable for any method of calculation. It is also important that by starting used with food, you will also encounter the impossibility of accurately determining the figures, since the caloric tables do not take into account the percentage of product assimilation.

  • According to the formula (taking into account growth, weight and gender)
  • Online calculator (based on - similar formula)
  • On averaged tables

Formulas and calculator for calculating

The mathematical calculation of the daily rate of calories begins with determining the needs of basic metabolism (BMR, BASAL METABOLIC RATE) - the energy required by the body to maintain vital activity, or so-called "rest energy". This figure includes the daytime needs of the body in calories for the brain, maintain body temperature, digestion of food and other metabolic processes.

However, the digit of BMR does not take into account physical activity, also requiring energy. It is believed that from 20 to 90% of the additional calories is spent by the body not on metabolism, but for everyday movement. Depending on the level of loads, an additional human activity coefficient is selected (component of 1.2 to 1.9), which multiplies the BMR figure.

Formula Harris-Benedict

The initial version of the formula for calculating the calorie rate was determined empirically and was represented in 1919 by scientists-anthropologists James Artur Harris and Francis Gano Benedict. To compile the formula, scientists investigated 239 subjects of different floors and ages with a different percentage of fat in the body. The formula was revised and clarified in 1984.

// Formula for calculating the basic calorie rate:

  • for men:BMR \u003d 88.36 + (13.4 x Weight, kg) + (4.8 x height, cm) - (5.7 x age, years)
  • for women: BMR \u003d 447.6 + (9.2 x Weight, kg) + (3.1 x height, cm) - (4.3 x age, years)

To determine the full need of the body in energy and calories, you need to multiply BMR, corresponding to your sex, age and weight, on the day activity coefficient. In turn, this coefficient is determined depending on the level of physical activity within the framework of the week.

Day activity coefficient

It is important to note that it is in the activity coefficient that the main problem of any formula of calculating calories is hidden. After the exact calculation of the level of basic metabolism (for example, 1765 kcal), you must multiply this figure to your individual activity coefficient, varying from 1.2 to 1.9. The final result will be from 2118 kcal to 3354 kcal. Difference in 1236 kcal.

The classical formula of Harris-Benedict for calculating the daily calorie rate divides only five types of physical activity - the minimum level (no physical exertion), low level (exercise 1-3 times a week), medium level (3-5 days per week), high Level (6-7 times a week) and a very high level (training more often than once a day). A clearer gradation is not proposed.

// activity coefficients when calculating the calorie norm:

  • Minimum activity level - 1.2
  • Low activity level - 1.375
  • Medium level of activity - 1.55
  • High level - 1.725
  • Very high - 1.9

We give several examples of calculating the daily calorie norm according to the Harrison-Benedict formula.

1. man, 25 years old, height 178 centimeters, weight 72 kilograms, is engaged in sports three times a week, on the other days it works in the office:

  • BMR \u003d 88.36 + (13.4 x 72) + (4.8 x 178) - (5.7 x 25) \u003d 1765 kcal
  • Calorial value \u003d BMR x Activity level \u003d 1765 x 1.55 \u003d 2735 kcal

2. Woman, 25 years old, Growth 172 centimeters, the weight of 50 kilograms, engaged in fitness four times a week, leads an active lifestyle, most of the day being in motion:

  • BMR \u003d 447.6 + (9.2 x 50) + (3.1 x 172) - (4.3 x 25) \u003d 1333
  • Calorie rate \u003d BMR x Activity level \u003d 1333 x 1.725 \u003d 2299 kcal

// Online calculator calculator

How to use a calculator for calculating the calorie rate:

  1. Choose a metric calculation system ("METRIC")
  2. Specify your gender ("Male" - male, "female" - female)
  3. Specify the number of full years ("Age")
  4. Specify growth in centimeters ("Height")
  5. Specify the current weight in kilograms ("Current Weight")
  6. Specify the level of activity ("sedentary" - a sedentary lifestyle, "Light Activity" - a low-lifting, "Moderate" - movable, "Very Active" - \u200b\u200bvery active).
  7. Press the button to calculate ("Calculate")

Daily calorie rate: Tables

If you are a man, you are 25 years old, you work in the office and engage in strength training three times a week, then the recommendation for your daily calorie standards will be from 2600 kcal to 3200 kcal. However, it is necessary to understand that any more accurate figure of calculations by the formula will be only a random choice that does not guarantee any reliability or additional reliability.

Among other things, calories from food are absorbed at all 100%. For example, for any level of assimilation of protein does not exceed 50-70% - but this is never taken into account in the figures and caloric content of the product. As a result, it is better not to try to calculate the daily calorie rate by the formula, but simply adhere to basic recommendations.

Daily calories for men:

Daily calories norms for women:

Daily calories norms for children and adolescents:

Age Level of activity Calorie rate
14 years Low 1000 kcal
Middle 1200-1400 kcal
Tall 1400-1600 kcal
5 - 8 years Low 1200-1400 kcal
Middle 1400-1600 kcal
Tall 1600-1900 kcal
9 - 11 years Low 1500-1800 kcal
Middle 1800-2000 kcal
Tall 1900-2200 kcal
12 - 16 years Low 1600-1800 kcal
Middle 2000-2500 kcal
Tall 2500-3000 kcal

Calorial value - calculation by gadgets

Trying to determine the daily calorie rate using gadgets, and introducing your height, age and weight in an advanced fitness bracelet, you will receive only an exemplary digit. It is important to understand that it is not completely clear what kind of activity coefficient device uses in the calculation. Most likely, it will be in the border 1.4 - 1.7, and the final error will not exceed 15-20% (approximately +/- 500 kcal).

Electronic body analysis systems (the so-called "smart scales") also determine the need for day calories is sufficiently conditionally. We told that such devices are very approximate and for - often the use of plastic Caliper is easier and more accurate. The maximum correct digit can be obtained only on professional equipment.

Calories rate for athletes

We also note that any calculations of calories (both by formulas and using tables) are allowed only for people of medium-sized physique. For an overlooking, unnecessarily complete or even for muscular people, Harris-Benedict formula is not suitable, because it does not take into account individual features and needs. With high ballast welds, calories do not require.

***

The formula for calculating the daily rate of calories is able to determine only the level of basic needs of the body in energy excluding physical activity. To determine the complete need for calorie (or calculating calories for weight loss), it is necessary to know the coefficient that cannot be determined exactly. That is why any devices for calculating the calorie rate give an error in +/- 500 kcal.

Scientific sources:

  1. Estimated Calorie Needs Per Day by Age, Gender, and Physical Activity Level,
  2. The Harris Benedict Equation Reevaluated,

Starting to get rid of excess weight using the BZhuk counting, it is necessary to initially correct the calculation of calories for weight loss. Rather, determine how many calories per day need to eat so that weight smoothly decreased. In the previous article, all indicators affecting the daily rate of consumption were considered, and a simple method for determining this magnitude was given. Today we will look at complex, but also more reliable formulas for calculating calories.

How to count calories to lose weight

Formula Harris-Benedict

This formula for calculating the norm of calories was determined by experimentally and unveiled in 1919 well-known scientists-anthropologists Francis Gano Benedict and James Arthur Harris.

  1. BMR \u003d 66 + + - - Men
  2. BMR \u003d 655 + + - - Women

Studies were carried out at the beginning of the last century on a group of active young people, therefore this method of calculation is not entirely correct to use to determine the daily need for the energy of the average resident of the metropolis. The calculated value obtained using the Harris-Benedict formula exceeds the real need for a modern person in calories. This should be taken into account when calculating the daily calorie rate for women, people with BMI above the norm and wishing to lose weight.

Over time, this formula has been repeatedly clarified and revised. As a result, today there are several other ways to determine the daily calorie intake.

Formula Calculation of Calorie Miffline - San San

This formula will be the same than the previous one, as it is designed at the end of the last century (in the 90s).

  1. Men - BMR \u003d + - + 5
  2. Women - BMR \u003d + - -161

To determine the desired level of calories, this method of calculation is most popular today. It is designed to meet the specifics of food and other realities of modernity. However, this formula does not take into account the share of fat in the body. Based on this fact, and taking into account other nuances it can be assumed that the result of the calculation according to the formula of the Miffline - San Schora is also slightly higher than the real needs of the body in calories.

For simplicity of perception, learn a visual example of how to properly consider calories for this formula.

Example

You are a woman. Weight -85 kg, age - 35 years, height - 170 cm. Calculate BMR for these conditions:

BMR \u003d + - -161

Using the above formulas, the BMR base metabolism (BASAL METABOLIC RATE) is calculated - the amount of energy required for the exercise of vital activity (lying, sit, breathe). However, a healthy person who is not chained to bed per day needs a little more calories for normal existence. In order to calculate the outcome rate of calorie intake, which should be followed by planning the daily diet, the obtained BMR values \u200b\u200bare multiplied by the respective physical activity coefficient.

Some people inadequately estimate their activity, therefore there is a chance to obtain as a result of counting not quite faithful meanings. Determining the level of its activity, try to objectively look at your life.

  • 1.2 - Minimum level of physical load or its complete absence (seating, lack of sports);
  • 1.3-1.4 Easy level of activity (Light exercise about 3 times a week, daily morning charging, hiking);
  • 1.5-1.6 Average Activity (Sports up to 5 times a week);
  • 1.7-1.8 High-level activity (active lifestyle associated with daily intense training);
  • 1.9-2.0 Extremely high activity (sports lifestyle, severe physical work, long-term heavy workouts every day).

Continuation of the example: BMR * 1,2 \u003d 1578,45 * 1,2 \u003d 1894,14

Multiplying the estimated value of BMR on the activity coefficient, you get the borders of the corridor of calorie, which must be observed by planning your meals. By producing an accurate calculation of how much it is necessary to consume calories per day, you can control your weight for a long time and remain healthy, without applying for this additional effort.

Why do we need to know the basic daily calorie rate?

You probably know your goal - to lose weight, keep or gain weight. In order to adjust its food to achieve the desired result, we need to know your calorie consumption rate per day:

  1. Want to save weight - follow the values \u200b\u200bobtained when calculating
  2. Your goal is to lose weight - reduce the resulting value by 10-20%
  3. Dial kilograms - add the same 10-20% calories.

An example of calculating daily calorie content for weight loss:

1894,14-1894,14 * 20% ÷ 1894,14-1894,14 * 10% \u003d 1515.31 ÷ 1704.72

It is recommended to regularly monitor the changes due to changes in weight and conduct timely recalculation of daily calorie content. When weight changes by 5 kilograms and more revision of the daily rate is required.

The only correct and effective way to reduce weight are sport and balanced proper nutrition. The rate of weight drop depends on the physiological features of each person, the level of its physical exercise (training), diseases available, etc. If you wish to lose weight, a woman needs to correctly calculate the calorie daily rate for a more efficient and fast weight loss and subcutaneous fat.

What is needed to calculate calorie

Calico - the energy weight of the product, which is released by the body when learning food. Balance of proteins, fats, carbohydrates and calorie dishes are associated with performance and activity, health status.

With insufficient admission to the energy of the energy, weakness, apathy, deterioration of the skin, teeth, hair are observed.

When the caloric content of nutrition is rebuilding, fats are accumulated in the body and an increase in body weight.

For healthy and safe weight loss, it is important to gradually reduce the calorie rate for the required level. To do this, it is necessary to calculate the norm of individual consumption by the body of calories, to keep a food diary, which reflects all the products eaten the day and dishes.

How to calculate the calorie consumption rate for the day

The World Health Organization recognized versatile data of calories norms: for women caloric content on day is 2000 kcal, for men 2500 kcal. However, these data do not take into account a number of factors from which the daily calorie rate directly depends on, for example, gender, age, lifestyle, level of physical activity, etc.

The daily calorie rate for a woman during weight loss is calculated using special formulas.

The calculation consists of several stages:

The result is the level of metabolism (metabolic rate).

By multiplying this indicator on the coefficient of the corresponding level of activity, we obtain the required calorie consumption rate per day to hold weight at a stable level.

To lose weight, a woman needs to reduce the resulting digit to 500 kcal. That is, if when calculating the required daily caloric content turned out to be 1,800 kcal, then it is necessary to limit the 1300 kcal to reduce weight.

To accelerate weight loss, you can increase the number of workouts.

Calculation of the perfect weight and minimal calorie calories for weight loss

Then the result is multiplied by:

For example:

Woman 28 years old, height 170 cm, normostic physique with moderate physical activity. Perfect weight: 170 * 360 \u003d 61,200 kg.

Calorie rate to maintain weight at the normal level: 61 * 33 \u003d 2013, i.e. 2000 kcal.

Metim Metiff - Sing

This calculation is the most optimal method in the preparation of the diet.

The disadvantage of the method is the lack of accounting for the ratio of muscle and adipose tissue in the body, because The level of muscular mass affects the speed of metabolic processes.

For example:

Daily calories of a woman of 35 years old, height 160 cm and weighing 78 kg with moderately intensive CFA: 78 * 10 + (6.25 * growth in cm) - 5 * Age (full years) - 161 \u003d 1444 kcal

1444 * 1,550 \u003d 2238 kcal - daily need.

For weight loss, a woman needs to receive energy in the amount of 2238 kcal, but gradually reduce the norm to 2000 kcal.

Harris-Benedict method

This method was derived in 1919. At this time, the method is somewhat incorrect and has an error of calculations +/- 5%.

Daily calories norms for men and women on this method are calculated as follows:

For example:

A woman of 33x years, weighing 65 kg and growth of 173 cm to maintain weight in the norm, it will be necessary:

655.1 + (9,563 * 65) + (1.85 * 173) - (4,676 * 33) \u003d 1442, 43 kcal.

Method of the World Health Organization (WHO)

According to this method, the calculation of the daily calorie norm is made taking into account the CFA:

For example:

25-year-old girl weighing 55 kg with intensive CFA per day required: (0.062 * 55 + 2,036) * 240 * 1,5 \u003d 1960.56 kcal.

Ketch - Makardla method

Calculations on this method make it possible to take into account the ratio of fat and muscle tissue in the body. The disadvantage of the technique is the lack of accounting in the calculations of the floor, age and growth, which increases the likelihood of error in calculations.

According to the Ketch - Makardla method, the daily need \u003d 370 + (21.6 * weight in kg excluding adipose tissue).

For example:

A woman weighing 60 kg per day is required: 370 + (21.6 * 56) \u003d 1579.6 kcal.

Adhering to the rules of healthy balanced nutrition, taking into account the desired calorieness, a woman can hold its weight at a normal level. If a woman wants to lose weight, then from the calorie rate obtained, it is necessary to subtract 500, but at the same time consider the level of the CFA. A sharp decline in caloric rate for the faster loss and an increase in physical activity contribute to the development of serious complications and diseases of cardiovascular, endocrine, reproductive systems, slowdown in metabolism, decrease in immunity.

Features of calculating the daily caloric rate

The daily rate of admission to the body of calories for men and women is different. Men need more energy. For the exact and most indicative result, such individual features should be considered in the calculations:

  • age,
  • height,
  • type of physique
  • lifestyle, level of physical activity,
  • employment type (mental work, severe physical work).

When taking into account the level of physical activity, the fulfillment of household works should be taken into account (flooring, dishes, washing, ironing), walking on the staircase or ride on the elevator, the degree of movement in everyday life, the level of stress resistance.

So, a woman with severe physical work requires more calories to maintain forces than a woman with the same parameters, but workers in the office.

Calorie rate during pregnancy

A woman during pregnancy is strictly forbidden to sit on diets, lose weight. Alternate "for two" is also not recommended. Given an interesting position, a woman needs to calculate the daily calorie rate to maintain the organism's natural processes for the development of the future child.

Specialists recommend gradually increasing calorie norm with an increase in the period of pregnancy from 2500 kcal in the first trimester to 3500 kcal in the third trimester. Choosing the necessary calorie vessels follows from vegetable food, meat of low-fat beef and chicken, oily marine fish, nuts, fruits, wholegrain cereals and bread.

The significance of proteins, fats and carbohydrates when calculating calories

Producing calorie content, it is important to take into account from which calories are obtained. From the ratio of proteins, fats and carbohydrates directly depends on the body's condition, the process of weight loss or body weight increase.

For example, the 2000 kcal for the body, obtained from "heavy" food, will not benefit the body. But the same 2000 kcal, obtained from fresh vegetables, wholegrain croup, protein products, nuts, help support the balance in the body and lose weight if necessary.

Specialists use a universal formula of relations in the diet B (1): Z (1): Y (4). However, when weight loss should increase the amount of protein and complex carbohydrates, and the fats should be vegetable, polyunsaturated. It is also recommended to take products with high potassium, magnesium, iron, iodine, calcium.

Carbohydrates - source of energy and forces in the body. When weight loss, it is necessary to enter complex carbohydrates, which are longer digested by the body and give a sense of saturation.

The flow of carbohydrates should be from the following sources:

  • oat, pearl, wheat, corn cereals, Bulgur, Couscous,
  • bean: lentils, beans, peas, corn,
  • whole wheat bread.

When weight loss For a woman, it is important to take into account the amount in the diet of complex carbohydrates, protein products and fats in the daily calorie rate.

Possible errors when calculating calories

Basic errors in calculating daily caloric content:

  1. Physiological features.
  2. Hormonal changes and violations. Thus, hypoteriosis contributes to the slowdown in metabolism, causes a violation of the water-salt balance in the body (which is reflected in the form of a swelling).
  3. Liquid delay in the body. Due to the use of a large number of salt, smoked, sharp seasoning, water is delayed, the body swelling appears. When weight loss, weighing will be incorrect, as because of the excess fluid in the body, the mass of the body will be greater than in fact.
  4. CFA with approximate calculations. It is impossible to determine the exact spent amount of calories during sports.

To avoid possible errors in the calculations, it is recommended to conduct a food diary, which will reflect all the products eaten during the day. So, watching the diet for 3-4 weeks, you can reveal extra and high-calorie products that interfere with weight loss.

Correctly calculate the daily calorie rate will help a qualified specialist (nutritionist, coach). Given the individual features, the floor, age, the growth and level of the CFA, the specialist will be able to accurately calculate how much calories are necessary for the body for consumption and fulfill the physiological functions.

Calculate and apply calorie consumption rate for a day - useful practice that allows you to conduct a familiar lifestyle and to lose weight noticeably. Knowing how many calories in each particular product, you can calculate the rate of consumption of BJ.

The article is verified and approved by the Anatolyevnye, practicing family doctor, Krozhanovskaya Elizabeth - see

mOB_INFO.