• All women dream of losing weight after winter ends. overweight. Summer is coming and you want to be in shape to look great on the beach
• Often in the spring, due to the addition of extra centimeters at the waist and hips, we cannot wear our favorite jeans or dress. To lose weight quickly, you need to urgently exercise and eat right. It will not be enough to exclude only sweets and flour dishes you need to count calories
• After all, to lose weight you need to consume no more than 1200-1300 kilocalories per day. It is more convenient to calculate the calorie content of consumed foods with a ready-made table

Table of calorie content of food for weight loss

The table below compares the amounts of protein, fat and carbohydrates.

Important: Study it carefully to know which food products are healthy to use in your daily menu.

Table of calorie content of food for weight loss:

Dairy

Food	Water	Squirrels	Fats	Carbohydrates	Kcal
Milk	88,0	2,7	3,1	4,6	56
Low-fat kefir	90,0	2,8	0,1	3,7	29
Full fat kefir	89,5	2,7	3,1	4,0	58
Brynza	51	17,8	20,0	0	259
Yogurt without additives, 1.5%	87	4,9	1,5	3,4	50
Condensed milk with sugar	25,9	7,1	8,4	55	314
Ryazhenka	85,1	3,0	4,9	4,2	84
Cream 10%	81,2	2,9	9,9	4	118
Cream 20%	71,9	2,7	19,9	3,5	204
Sour cream 10%	81,6	2,9	9,9	2,8	115
Sour cream 20%	71,7	2,6	19,9	3,1	205
Sweet cheeses and curd sweet	40,0	7,0	22,0	27,4	339
Hard cheese	39,0	22,4	29,9	0	370
Processed cheese	54	23,9	13,4	0	225
Fat cottage cheese	63,7	13,9	17,9	1,2	224
Low-fat cottage cheese	77,6	17,9	0,5	1,4	85

Oil, fats, mayonnaise

Bread and bakery products

Food	Water	Squirrels	Fats	Carbohydrates	Kcal
Rye bread	41,4	4,6	0,6	49,4	210
Wheat bread made from 1st grade flour	33,3	7,6	2,3	53,3	250
Baking	25,1	7,4	4,4	59	294
Wheat crackers	11	11,0	1,3	72,3	330
Wheat flour 1st grade	13	10,5	1,2	72,2	324
Rye flour	13	6,8	1,0	75,9	320

Cereals

Vegetables

Food	Water	Squirrels	Fats	Carbohydrates	Kcal
Eggplant	90	0,5	0,1	5,4	23
Green peas	79	4,9	0,1	13,2	71
Zucchini	91	0,5	0,2	5,6	25
Cabbage	89	1,7	0	5,3	25
Potato	75	2	0,1	19,6	82
Onion	85	1,6	0	9,4	43
Carrot	88	1,2	0,1	6	32
cucumbers	95	0,7	0	2,9	14
Sweet pepper	90	1,2	0	4,6	22
Parsley	84	3,6	0	8,0	46
Radish	92	1,1	0	4,0	19
Salad	94	1,4	0	2,1	13
Beet	85,5	1,6	0	10,7	45
Tomatoes	92,5	0,5	0	4,1	18
Garlic	69	6,4	0	22,0	104
Sorrel	89	1,4	0	5,2	27
Spinach	90,2	2,8	0	2,2	21

Fruits

Food	Water	Squirrels	Fats	Carbohydrates	Kcal
Apricots	85	0,8	0	10,4	44
Cherry plum	88	0,1	0	7,3	33
A pineapple	85	0,3	0	11,6	46
Bananas	73	1,4	0	22,2	90
Cherry	84,2	0,7	0	10,3	48
Pear	86,5	0,3	0	10,5	40
Peaches	85,5	0,8	0	10,3	43
Plum	85	0,7	0	9,7	41
Persimmon	80,5	0,4	0	14,8	60
Cherries	84	1,0	0	12,2	51
Apple	85,5	0,3	0	11,2	45
Oranges	86,5	0,8	0	8,3	37
Grapefruit	88	0,8	0	7,0	33
Lemon	85,7	0,8	0	3,5	30
Mandarin	87,5	0,7	0	8,5	37
Grape	79,2	0,3	0	16,5	66
Strawberries	83,5	1,7	0	8,0	40
Gooseberry	84	0,6	0	9,8	45
Raspberries	86	0,7	0	8	40
Sea ​​buckthorn	74	0,8	0	5,4	29
Currant	84	1,0	0	7,5	39
Blueberry	85,5	1,0	0	8,5	39
Rose hip	65	1,5	0	23	100

Dried fruits

Food	Water	Squirrels	Fats	Carbohydrates	Kcal
Apples	19	3,1	0	67	270
Prunes	24	2,2	0	64,6	260
Peaches	17	3,0	0	66,6	274
Pear	23	2,2	0	60,1	244
Cherry	17	1,4	0	72	290
Raisin	16	2,2	0	70,2	275
Dried apricots	19,3	5,2	0	66,4	270
Dried apricots	16	4	0	66,4	273

Meat, poultry

Food	Water	Squirrels	Fats	Carbohydrates	Kcal
Mutton	66,6	15,3	15,2	0	201
Beef	66,7	18,8	12,3	0	186
Rabbit	64,3	20,0	11,9	0	198
Pork	53,8	16,3	25,8	0	350
Veal	77	20,0	1,1	0	89
Liver	70,2	16,4	2,6	0	110
Heart	77	16,0	3,1	0	88
Language	65,1	13,2	15,8	0	206
Goose	46,7	15,1	12,3	0	360
Turkey	63,5	20,6	11	0,7	195
Chickens	66,9	19,8	8,7	0,5	160
Chickens	70,3	17,7	7,7	0,3	150
Duck	50,5	15,5	60,2	0	320

Sausages

Fish, egg

Food	Water	Squirrels	Fats	Carbohydrates	Kcal
Chicken egg	73	11,7	10,2	0,5	150
Quail egg	72,3	11,5	12,1	0,5	164
Pink salmon	70,0	20,0	6,9	0	145
crucian carp	77,3	16,5	1,6	0	86
Carp	77,1	15	2,3	0	95
Salmon	62,1	20,7	14,3	0	210
Pollock	79,1	14,3	0,6	0	68
capelin	74	12,3	10,5	0	155
Navaga	80,1	15,6	1	0	72
Burbot	77,1	17,1	0,6	0	80
Notothenia	72,4	13,2	10,2	0	154
Perch	77	18,0	3,5	0	105
Sturgeon	70,3	15,6	10,8	0	163
Halibut	75,3	17,4	2,9	0	102
Carp	74,2	16,5	4,2	0	120
Saira	70,3	20,0	0,8	0	150
Herring	60,7	16,6	18,5	0	240
Mackerel	70,8	17,0	8,8	0	146
Horse mackerel	72,3	17,5	4,5	0	112

Nuts

Confectionery

Food	Water	Squirrels	Fats	Carbohydrates	Kcal
Marshmallow	19,9	0,7	0	77,3	295
Iris	6,4	3,2	7,6	80,6	369
Marmalade	20	0	0,1	76,2	289
Caramel	4,3	0	0,1	74,4	259
Chocolate candies	8,0	2,5	10,5	74,4	398
Halva	3,5	11,8	30,0	52,0	505
Chocolate	0,7	5,5	36,7	53,0	550
Waffles	0,9	3,3	29,3	66,4	525
Cream cake	8	5,5	37,5	45,3	540
Honey	18,0	0,8	0	80,2	296
Gingerbread	13,2	4,8	2,6	74,4	325

Important: Use low-calorie foods for cooking. This will help not only not to gain weight, but also to lose weight.

Table of calorie content of dietary products

Diet foods are foods that help you lose weight and improve the digestion process. These include fruits, vegetables, fish, lean meat, legumes, nuts, and vegetable oil.

Calorie table dietary products Each person will be able to compose for himself independently. Choose low-calorie foods from the table above and prepare delicious meals.

Remember: Proper dietary foods must be steamed, boiled or baked in the oven. Thanks to this, the calorie content of the finished dish will be low, and the dish will be healthy and tasty.

Calorie table for weight loss foods - menu

Before you start losing weight, you need to know how many calories you can consume per day. There is a formula that was calculated by an American scientist back in the 20th century.

Formula: Height (cm) multiplied by a constant number 6.25. Add your weight tenfold to the result. From the sum of these indicators, subtract age multiplied by 5. For example, 164 cm x 6.25 + 650 - 30 x 5 = 1525 calories per day.

Now knowing how many calories you can consume per day and using the calorie table for weight loss foods, you can create a menu for one day or a week.

Scientists warn that the calorie norm calculated for a day is the norm provided that a person will lie on the couch all day. To calculate the norm with physical activity, you need to multiply calories in a passive state by at least 1.2.

The maximum coefficient will be 1.9. For example, an office worker needs 1525 x 1.2 = 1830 calories per day. For an athlete with constant loads, you will need 1525 x 1.9 = 2898 calories.

Remember: The result will indicate the load on the day you play sports. On a day off, you need to consume calories without a coefficient.

An approximate daily menu that will help you effectively lose weight:

• First breakfast: Cabbage and carrot salad with a teaspoon vegetable oil(130 kcal). Chicken fillet - 50 grams (117 kcal), tea without sugar and one bread (40 kcal)
• Lunch: A glass of fruit jelly (60 kcal), kiwi jelly without added sugar (68 kcal)
• Dinner: Vegetable soup- 150 grams (110 kcal), roast meat with vegetables - 150 grams (170 kcal), herbal tea (20 kcal), oat cookies no added sugar - 100 grams (80 kcal)
• Afternoon snack: A glass of kvass prepared without added sugar (30 kcal), 2 loaves of bread with berry jam (110 kcal)
• Dinner: Buckwheat- 100 grams (110 kcal), boiled chicken fillet— 100 grams (118 kcal), compote without sugar (30 kcal)
• Second dinner(2 hours before bedtime): A glass of low-fat kefir (50 kcal)

Calorie table for ready-made meals for weight loss

Tip: Create a menu for the week at once so that you can act according to a clearly defined plan. Purchase food for cooking in advance and set a time frame for yourself to lose weight.

Advice: Make yourself a holiday every day, but with the right dishes.

An approximate table of calorie content of ready-made meals for weight loss for several days:

Soups

Second course

Snacks

Dessert

Beverages

Important: The first week of losing weight with such dishes will help you lose up to 7 kilograms. Stick to a diet and within two or three months you can restore youth and beauty to your body.

Negative calorie foods for weight loss

Excess weight you can gain even if you make yourself good physical exercise. Why is this happening? In addition to exercise, you need to eat right.

There are products with negative calorie for weight loss. These are foods that the body expends more energy to digest than it receives from them.

Important: All this happens due to the presence of solid fiber and dietary fiber. To process it, our digestive tract you need to work hard, expending energy.

If you want to lose weight, include it in your diet following products negative calorie foods:

• Spinach - 21 kcal
• Red bell pepper— 26 kcal
• Apples - 44 kcal
• Lemon - 30 kcal
• Lettuce leaves - 15 kcal
• Rhubarb – 16 kcal
• Radish – 20 kcal
• Sea kale - 5 kcal
• Tomatoes - 15 kcal
• Grapefruit - 33 kcal
• Eggplants – 25 kcal
• Carrots - 31 kcal
• Cucumbers - 10 kcal

Tip: Use this list when creating your menu. This will help you lose weight quickly, without using painful diets.

Ready-made negative calorie meals for weight loss

To prepare dishes with negative calories, you do not need to add sour cream, sauces and dressings.

Important: Despite the fact that ready-made negative calorie meals for weight loss have few calories, they should not be consumed late in the evening or before bed.

Tip: If you want to eat before going to bed, drink a glass of water or eat a leaf of green salad. You can eat some raw cabbage.

Examples of ready-made meals with negative calories:

Chicken with kiwi and vegetables

Recipe: Remove all fat from fillet. Simmer the meat until done. Add carrots, herbs and a little salt. When you remove the dish from the heat, add a few drops of kiwi juice.

Recipe: Peel and grate carrots and apples coarse grater. Mix the ingredients, add a teaspoon of vegetable oil and a few drops of lemon.

Salmon with citrus fruits

Recipe: Cut the fish into strips and steam it. Blend the april and a little grapefruit in a blender. Add a few drops to this mixture lemon juice. Place the cooked salmon pieces on a plate and pour over the citrus mixture. Garnish the dish with mint leaves.

Vegetable soup

Recipe: Place a pot of water on the stove. When the water boils, add vegetables (tomatoes, onions, bell peppers and cabbage) into it. Cook until the vegetables are limp. Remove the pan from the heat and cool the soup. Using a blender, turn the soup into a paste, add a little mashed potatoes and put it on the gas again. Heat the puree soup and add salt. Pour into a plate and sprinkle with herbs.

If you lose weight by counting calories, then you will be able to lose 10 to 15 kilograms in a short period of time. At the same time, your health condition will not worsen, there will be a surge of strength and vigor.

Eating negative calorie foods is a smarter solution than fasting or temporarily not eating. Take care of your health and lose weight correctly!

Video: What not to eat to lose weight Top 5 foods? Elena Chudinova.

Admit it, many of you are not enthusiastic about the need to go on a diet precisely because you will have to limit yourself in everything, both by reducing the usual amount of food you eat and narrowing the variety of your menu.

It turns out that you can do without such sacrifices if you simply count calories: knowing your daily calorie intake and carefully counting the calorie content of your menu, you can gradually get rid of excess weight.

Yes, this is troublesome, but in return we get the opportunity to eat almost all foods (except, of course, those that are obviously harmful) and even sometimes the amount of food does not change, you just need to pay attention to the total amount of calories.

Calorie diet: the essence of this method and the necessary calculations

The principle of this diet is simple: you can achieve weight loss by individually determining the required daily calorie intake and reducing it proportionally.

Let's figure out exactly what and how to count. It’s easiest with foods: there are special calorie tables; all you have to do is have them in front of your eyes and do the calculations. No one forces you to do this with your fingers or in your mind, the calculator will help you, so there is nothing complicated in this part.

Kitchen scales and containers for measuring volume will also be useful, because the tables usually indicate calorie data per 100 grams of product. Therefore, you will have to weigh and take into account all the products included in a particular dish. And in order not to completely get confused in these numbers, we advise you to keep a special food diary.

The calorie diet also has another numerical indicator - this is the maximum calorie intake per day, at which weight loss is possible. It is determined individually, and it is influenced by too many factors:

• gender (you need to take into account at least the fact that men have more muscles, and therefore need more calories);
• age (after 20 years, every 10 years the amount of calories decreases by 2%);
• height ( tall people need more calories because they have a larger body area)
• actual and desired weight;
• intensity of physical activity;

Calculation of calories needed by any person per day can be determined using formulas that take into account all these points.

Calorie diet: important points

Due to the complexity of such calculations, the menu for the day should be prepared in advance.
It is important to stick to 5 meals a day, distributing calories in the following ratio:

breakfast - 25%;
second breakfast - 10%
lunch - up to 30%,
hearty afternoon snack - up to 25,
dinner - only 10%.

So that when caloric intake is reduced, the body does not suffer from the lack of some necessary substances, you need to include foods from 5 groups in your daily menu: vegetables, proteins, grains, fruits and polyunsaturated fats should always be present in your diet.

1200 calorie diet: pros and cons of this method of losing weight

How to use calorie counting to lose weight? It is enough to calculate the daily amount of calories at your current weight using formulas and reduce this norm. But, unfortunately, this figure cannot be reduced indefinitely; a moment may come when, as a result of a sharp restriction of the number of calories, the body itself will suffer, irreversibly, and possibly depletion. Therefore for safe descent weight, it is better not to cross the line of 1200 calories - the minimum number of calories at which safe weight loss It’s still possible, but this figure is limiting.

1200 calorie diet

There is a 1200 calorie diet, following which, within a month you can see the first results - minus 3-5 kilograms. You can choose any product, but only carefully calculate it so that the overall result does not exceed this norm.

Most effective way Losing weight can be counting calories. If you follow the norm and do not overeat, this approach will give one hundred percent results. In addition, this way you can join a healthy diet, that is, after losing weight, the weight will not return.

There are special formulas that can be used to calculate how many calories per day you need for health and weight loss.

How many calories should you consume while on a diet?

If we talk in general about how to calculate the number of calories, then you need to pay attention to the initial parameters of the body and lifestyle. That is, in order to gradually lose weight, you need to consume a little less calories than is spent on energy per day. For example, if you eat 1600 kcal, then you need to burn about 1900-2000 kcal per day. Nutritionists recommend that for active weight loss without discomfort, reduce calories by 15-20% of calories consumed per day.

The procedure for calculating calories for a diet:

1. Now you need to eat as many calories per day as you got in the second point or a little less

This way you can lose weight without torturing yourself with complex physical exercises or strict diets.

How to correctly calculate how many calories per day you need to eat for the normal functioning of the body

There are many formulas for calculating required calories per day, but the most popular is the Harris-Benedict formula. Over the years, it has been slightly edited and improved, as living conditions change and energy costs change along with them.

447.593+(9.247x weight in kilograms) + (3.098x height in centimeters) - (4.330x woman’s age)

88.362+(13.397x weight in kilograms) + (4.799x height in centimeters) - (5.677x age of the man)

Thanks to these formulas, you can calculate how many calories the body needs per day for normal functioning if physical activity is approximately zero all day. Therefore, you need to find out the activity coefficient.

Activity coefficients:

sedentary and recumbent lifestyle - 1.2

1-3 workouts per week - 1.375

3-4 workouts per week - 1.55

5-7 workouts per week or heavy physical work - 1.7

professional athlete, work in a mine - 1.9
To find out your caloric intake per day, the activity coefficient is multiplied by the calories considered basic. This way you can find out how many calories you can eat without fear of gaining extra pounds. To start losing weight, you need to reduce the number of calories - subtract 20% or a little less from the norm and not exceed the resulting number of calories per day. Less is possible, more is not possible.

Calorie counting example:

Let there be a woman, weight 56 ​​kg, height 168 centimeters, age 25 years old, works as a journalist, goes to training a couple of times a week.

447.593+(9.247x56) + (3.098x168) - (4.330x25) = 1377.639

1377.639 - basic number of calories
activity coefficient - 1.375

1377.639x1.375 = 1894.2536 - this is the calorie norm

To get the number of calories for weight loss, you need to calculate 20% of the calorie intake and subtract them. 20% = 378.8507

1894.2536 - 378.8507 = 1516 calories approximately need to be consumed per day to lose weight.

You can use an online calculator to quickly calculate calories for your body.

If, after following the caloric intake, the weight does not gradually come off, the calculations may have been carried out incorrectly. Most often, problems in calculations arise because people cannot always objectively assess their activity, hence the incorrect activity coefficient. It is also often impossible to correctly count the calories consumed, so you need to have a special notebook in which you need to honestly write down all the calories you eat.

Example of a menu with calories suitable for weight loss

• Oatmeal with milk - 200 kcal
• Coffee with milk (can be with or without sugar (a teaspoon)) - 50 kcal
• Medium-sized sour apple - 70 kcal

• Black or green Herb tea- up to 5 kcal
• Low-fat cottage cheese about 100 grams - 120 kcal

• Vegetable salad dressed with oil - 140 kcal
• One loaf of bread - 20 kcal
• Buckwheat porridge with chicken breast- 300 kcal
• Cheese pie small piece- 200 kcal

• One medium-sized apple - 70 kcal

Thus, it turned out that there are even fewer calories than needed for a losing weight. That is, he will definitely gradually begin to lose kilograms, especially actively if he starts doing physical exercises at the same time.

How to calculate calories for your weight?

It must be taken into account that if a woman has a child, the number of calories will increase, because the mother will have to active image life, that is, the activity coefficient will increase. The same applies to women who dance throughout the week, go to the gym, or do hard physical work - the higher the level physical activity, the more calories the body needs. In some cases, you can even eat sweets without fear.
In most cases, most of the calories are left for lunch, but it doesn’t matter, you can plan your diet so conveniently. The main rule is not to replace healthy foods useless. For example, you can eat 50 grams of chocolate or 200 grams of Caesar salad. But chocolate will not help satisfy your hunger, and salad will easily cope with this. Chocolate may cause a breakdown, since the body has received the necessary dose of calories, but the hunger has not gone away.

If you build a diet correctly, the body will always be full, even if calories are in short supply. The secret is in choosing foods - you need to choose those that contain few calories. These include, for example, vegetable salads, fish, cottage cheese and others. Since they contain few calories, you can eat them a large number of, that is, to create a feeling of satiety.

Tips for those who want to lose weight while observing the permissible calorie intake per day:

• Formulas do not provide the most accurate information about how many calories you should consume per day. It is only approximate and can be based on healthy eating for weight loss;
• Stress also affects weight loss physical exercise, mental work, all this must be taken into account when counting calories. You don't need to rely only on calories. It is important, it needs to be monitored, it is also important to observe how the body reacts to certain changes in nutrition;
• There is an opinion that the greater the calorie deficit, the sooner the weight will come off. In reality this is not so: it will not be possible to leave excess fat, which you need to get rid of, and the muscles necessary to maintain a beautiful body;
• If you lose muscle and not fat, your body will become ugly. The proportions will be lost, the body will seem to sag. For this reason, you need to ensure that your calorie deficit is small.

What do nutritionists think about losing weight by cutting calories?

According to nutritionists, to lose weight you need to consume about 1300-1500 kcal per day.

1500 kcal is the norm at which weight will begin to gradually disappear. At the same time, you need to remember that you need to engage in physical and mental activity, it is best to go to the gym.

1500 kcal is breakfast, lunch and dinner. If desired and possible, you can even include in this figure something sweet, but as harmless as possible - ice cream or dark chocolate. It is best to eat them in the morning, this way the body will process sugar and use up this energy during the day.

• Recommendations for creating a daily diet

Breakfast

In the morning, it is best to eat cereal dishes - porridge, muesli. You can cook with water or milk and add fruit to it. Cereals contain complex carbohydrates, thanks to which the body can produce energy for about three hours and will not want to eat. The most healthy cereals for breakfast it is buckwheat, as well as porridge from four grains.

Porridge made with water is also healthier, since porridge made with milk, although tasty, is destroyed when heated and the protein in the milk is no longer beneficial to the body. In addition, the combination of cereals and milk is not the best for gastric function. It's better to add to ready dish cream or yogurt.

Dinner

In most cases, this is the most satisfying and complete meal. For lunch you can cook both soup and main course. For example, you can eat soup made from vegetables, meat or fish, and serve as a main dish vegetable side dish and baked fish or meat. The most important thing is that this meal contains carbohydrates and proteins. Thanks to proteins, you feel full, which is very important so as not to break down, as the body feels hungry. Carbohydrates are needed for the body to function normally. If the diet contains less than 70 grams of carbohydrates per day (preferably complex), then weakness of the body, fainting, breakdowns and stress are possible. Healthy carbohydrates have low glycemic index, these include vegetables and cereals.

Fats, despite losing weight, are also needed by the body; there should be about 30 grams of them per day. Thanks to this component, food becomes tastier, and this is very important on a diet. People who eat slowly and enjoy taste sensations from the food they receive, they do not overeat, because the feeling of fullness comes quickly.

There is also a myth that you should not eat after 6 pm so that the body absorbs food well. Some nutritionists say that this rule is based on human hormonal levels. After about 9 pm the body is ready to go to sleep, so it is important that the food is digested as much as possible by this time. During sleep, the body cannot digest fats normally and therefore they contribute to the deposition and growth of fat.

“If you want to get in shape, count your calories!” - this is perhaps the first advice you will hear from your fitness trainer.

How to count calories if you want to lose weight. How to quickly determine the number of calories in each dish. What to do with counting if you eat in a restaurant or cafe. At the request of Soviet Sports Life&Style, an accessible guide to calorie counting was compiled by a professional expert - master trainer of the federal network of fitness clubs X-FIT Ivan Ermolaev.

Why do you need to count calories?

Calories are a unit of measurement of energy that the body receives from food. If we receive a surplus (surplus) of energy, then the body will most likely leave it in reserve - that is, store it in the form of subcutaneous fat. If an energy deficit occurs, the body will have to cover it. To do this, he uses his own tissue: fat and muscle.

To summarize: when there is a deficit of energy, we lose weight, and when there is a surplus, we gain weight. Thus, in order to have an idea of ​​whether our body is losing weight or, on the contrary, gaining new mass, we need to know two parameters. The first is how many calories we spend. The second is how many calories we get from food.

It's no secret that to lose weight you need to have a higher calorie intake than your calorie intake. If it depends only on the consumption of food and drinks, then the consumption is divided into basic and additional. Basic calorie expenditure is the energy spent on maintaining life, and additional calorie expenditure is the amount of energy we spend on training and any other physical work. To avoid confusion in these concepts, let's look at them in more detail.

Calculation of basic calorie consumption (Basal Metabolic Rate, BMR)

The body spends much more calories on maintaining vital functions than on training activity. We don't notice it, but our body spends energy on breathing, metabolism of proteins, carbohydrates and fats, cognitive functions and maintenance nervous system, heartbeat and the work of others internal organs, to maintain hormonal levels, for sleep, for movement and, even for food. The work of the body does not stop for a minute.

Lean Body Mass (LBM) Calculation:

LBM = [weight (kg) × (100 - %fat)]/100

BMR = 370 + (21.6 × LBM)

Basic caloric expenditure is related to both the amount of fat and the amount of muscle mass. The more muscle you have, the more energy your body expends at rest.

Incremental energy expenditure is divided into calories expended during exercise and calories expended during non-exercise activities.

During training, we spend relatively few calories - on average 400 calories per hour of intense exercise. With three workouts per week, this gives us only 1,200 calories. However, if training is aimed at strengthening muscle tissue, then basic energy expenditure will increase. The body spends more calories building and maintaining muscle than storing and retaining fat.

This includes any spontaneous or routine physical work: walking, shopping, cleaning, cooking, playing with a child, and even working at the computer.

Knowing energy expenditure allows you to correctly calculate the calorie deficit for weight loss, but predicting exact weight loss is quite difficult.

Difficulties may arise due to:

• Errors in calculating calories consumed;
• Erroneous assessment of one’s own activity;
• Fluid retention in the body;
• Fluid retention in female body in separate phases of the cycle;
• Simultaneous growth of muscle mass and fat burning;
• Inattention to slowing basal caloric expenditure.

To avoid the above difficulties, eat properly within the calorie and BJU range, soberly assess your own non-training activity, trying to maintain it at approximately the same level every day, exercise regularly, weigh yourself and measure volumes at the same time, and also take into account the phase of the menstrual cycle.