Our calculator is designed for those who adhere to a flexible diet, or just want to switch to this nutrition system.

The basic principle of a flexible diet is that you can eat almost anything, as long as the following conditions are met:

• it is necessary to adhere to your individual level of daily calorie intake;
• the correct ratio of proteins, fats, carbohydrates is maintained.

That is, you must provide your body with a stable supply of the correct amount of calories and the required ratio of proteins, fats, carbohydrates (BJU), but the sources of these elements and energy can be represented by an endless number of foods and dishes.

When using a flexible diet, you not only count the total number of calories you consume, but you also need to manage your ratio of calories.

For example, you can spend your entire calorie budget on a pancake breakfast, but remember that you need to provide the right amount of fat and protein. And don’t be surprised that by lunchtime you may feel tired - you’ve used up all the carbohydrates and now you have no energy left.

Use this calculator to calculate your daily caloric intake and optimal macronutrient ratios based on your age, height, weight, gender and physical activity level. Apply these results to flexible dieting to lose weight, keep it off, or gain muscle.

Physical activity level

High levels of physical activity are accompanied by higher calorie expenditure. To accurately control the calories burned (and therefore calculate the daily caloric intake required for consumption), you need to determine how many calories you burn during sports activities: for this, use our.

Too much physical activity coupled with low calorie intake can lead to muscle catabolism (the breakdown of muscle tissue), which in turn slows metabolism and weight loss. Typically your metabolism starts to slow down after 3 days on a reduced calorie diet.

Weight loss and loss of fat mass do not always mean the same thing: weight can be lost due to loss of muscle mass, while the amount of fat tissue remains the same. To prevent this from happening, it is important to calculate the optimal ratio of macroelements - BZHU.

Incorporating regular exercise into your new lifestyle helps maintain your muscle mass levels even when you are in a calorie deficit.

But remember:

• The body spends 5-25% of total energy expenditure on physical activity, and this is not only special fitness classes, this also includes walking, doing our daily activities, etc.;
• about 10% of energy is spent on digesting food;
• about 60-80% of energy is spent on the basic functioning of the body.

Therefore, physical activity will definitely help in the process of losing weight, but still, the most important thing is limiting calorie intake.

Moreover, it should be taken into account that the body can spend a limited amount of calories per day; it cannot work endlessly, even if we constantly throw new energy into it. Therefore, if you spent a lot of calories on sports today, your body will optimize your daily calorie expenditure and will spend fewer calories on other processes. As a result, the total daily calorie expenditure of this day will not be much more than yesterday.

Physical activity is very important in itself, for both physical and psychological health, but with its help we can regulate a maximum of 5-25% of our daily energy expenditure.

What happens if there are too few calories? And is it possible to lose weight through diet alone?

With an extremely low calorie intake, muscle catabolism begins, muscles melt, and accordingly, the body begins to spend less energy on its basic life activities. That is, your basal metabolic rate decreases. This means that as soon as you return to your normal diet, you will not only regain your weight, but you will also gain more. Therefore it is very important:

When losing weight, be sure to introduce physical activity; this will help you not to lose muscle mass while reducing your calorie intake or even increase it, which means increasing your basal metabolism. This will help you lose weight much more effectively and prevent you from gaining weight when you return to your normal diet.

Macronutrients: proteins, fats and carbohydrates

Squirrels

Proteins are important for the growth of new tissue as well as the repair of damaged tissue - this is what happens when you exercise.

Protein should be your best friend if you want to gain or maintain muscle mass.

But protein isn't just about muscle, it's also about satiety, which will help you stick to your diet.

Protein sources: eggs, milk, cheese, yogurt, cottage cheese, meat, fish, nuts, beans, peas, lentils, soybeans and other legumes.

Fats

Fat is often wrongly demonized.

Fats can be very helpful in achieving your body shaping goals, they also affect hormones - too little fat can be harmful to the body.

25% of all calories provided by a flexible diet are allocated to fat. This can be adjusted later, but this is what the initial proportion looks like.

Sources of fat: olive oil, coconut oil, natural peanut butter and other nut oils, avocado, almonds, walnuts, cashews, red fish, mackerel, egg yolks.

Carbohydrates

Your body uses carbohydrates to make glucose, which is our body's preferred form of fuel or energy. They are the ones who give us the opportunity to stay active.

Fiber, which is important to watch if you want to stay healthy, is also a source of carbohydrates, but it contains no calories.

Sources of carbohydrates: To cereals and cereals, bread, cereals, pasta, potatoes, fruits, vegetables, flour products.

Carbohydrates are simple and complex.

Complex carbohydrates

Complex carbohydrates are digested more slowly, which means the energy released during their processing is distributed by the body evenly throughout its life activities, without turning into fat reserves. And what’s also important is that the energy from complex carbohydrates is evenly released over 3-4 hours, which means that all this time the body will have enough energy and will not require additional food.

Typically, foods containing complex carbohydrates are darker in color than simple ones.

Examples — oats, brown rice, starchy vegetables, whole grain bread.

Simple carbohydrates

Simple carbohydrates are absorbed too quickly, the body does not have time to use them up and they go into fat reserves. In addition, the body receives energy in the form of a short burst, and then a breakdown occurs.

Examples — white rice, white bread, cookies and sweets.

Serving frequency and size

A large portion for one meal, even if you meet the daily calorie intake, can trigger fat deposition.

This happens according to a principle similar to the assimilation of simple carbohydrates: the body immediately receives a lot of calories, a lot of energy, the body may not have time to use it all and then some of the energy may be deposited as fat.

If the daily diet is divided into a larger number of small portions, then each meal will contain fewer calories, which the body is more likely to absorb. Also in this case, the load on the digestive organs - the stomach, pancreas, etc. - is reduced.

In addition, it is recommended to eat before any active activity (physical: for example, before a walk, or just before going to work, or even mental - with increased mental activity, the body also spends more energy). But you shouldn’t lie on the couch or sleep after eating.

Calories for reducing fat mass

There is a belief that a pound of fat equals 3,500 calories, so a daily deficit of 500 calories should help you lose a pound of fat per week.

In fact, everything is not quite like that.

In general, the body's energy expenditure gradually decreases as a person begins to lose weight. This means that you will inevitably find yourself at the plateau stage - stopping weight loss. The amount of food that previously led to weight loss will one day lead to weight maintenance. What follows from the warning:

Always try to aim for your daily caloric expenditure at the "Normal Weight Loss" level.

The “Extreme rate of weight loss” level is the most extreme and dangerous to health. Don't try to switch to it right away in hopes of a quick effect. Ultimately, the result may be the opposite of the desired one. This option provides the lowest level of calorie intake that can be considered. It should be seen as the exception rather than the rule. It is healthier to burn fat than to get rid of it through fasting.

Weight loss plateau - why weight stops falling when you reduce calorie intake

Over time, the body adapts to the reduced amount of calories consumed.

The body begins to use energy more efficiently - it slows down metabolism, so it burns less fat. This is why many people reach a weight loss plateau.

At this stage, the only option is to speed up your metabolism by:

• increasing cardio loads, strength training,
• eating “deceptive” food (i.e. periodically introducing high-calorie foods into the diet);
• periodic changes in the number of calories (the so-called “zig-zag” diet - used in our calculator, in a detailed calculation of calorie consumption by day); Link
• changes in the proportions of macroelements.

Important:

Only reducing the number of calories, in the absence of physical activity, will slow down your metabolism, and the moment you return to a “normal” diet, the weight will return again. Try to pay more attention to the exercises.

Learn to eat slowly - Research shows that people who eat quickly tend to be overweight.

Zig-zag diet

For more effective weight loss, it is recommended to follow a zig-zag diet, that is, it is necessary to alternate days according to the level of calorie consumption - sometimes less than the norm, sometimes more than the norm, leaving the calculated number of calories on average. This prevents the body from adapting to the reduced calorie intake and slowing down the metabolism.

The habit of maintaining a healthy weight requires responsibility and knowledge of metabolic processes. A conscious person should understand how many calories and nutrients the body needs per day to be healthy. A table for calculating daily calorie content and the ratio of BJU products will simplify this task.

A kilocalorie measures the amount of heat released from foods during digestion. One calorie is equal to 4.2 joules - a characteristic of energy level. The body spends this component to maintain vital functions.

One unit of heat gives the same amount of energy. Products differ in the ratio of BJUs, and the digestion of each of these components requires a different amount of energy. Therefore, the part of the heat that the body loses when breaking down food is taken away from the initial calorie content.

The body consumes each element of BJU in its own way:

The table with dietary volumes shows approximately how many kilocalories a person needs per day, but does not take into account the energy value of food. In order for the energy received by the body to be spent correctly, it is worth adhering to the KBZHU.

Calorie content or balance of BZHU: what is more important:

Useful and harmful calories

Calories do no harm or good because they are simply a source of heat. This property is carried by energy carriers: fats, proteins and carbohydrates.

Each of these compounds has a different origin and therefore has a specific effect on the body:

The BJU ratio is calculated individually for specific purposes. If the goal is to increase the percentage of muscle mass and reduce the fat reserve, a menu is selected in which proteins occupy the main place, and fats are not consumed at the same time as carbohydrates.

Standards for women, men and children

The table can show how many kilocalories a person needs per day more clearly. It is worth taking into account that physical activity requires replenishment of additional energy expended during training. In addition, more calories are spent on daily muscle maintenance.

Using the table above, you can determine with sufficient accuracy how many kilocalories a person needs per day, taking into account his age, gender and physical activity

This difference between certain groups of people is due to different physical activities. In addition, pregnant and lactating girls need to increase their diet in order to additionally provide the child with the necessary compounds, as well as replenish the resources expended on this.

The amount of calories in women is slightly less than in men. Age and work environment also affect the amount of energy expended:

Women age in years/calorie norm			Men age in years / calorie intake
21–26	27–50	>50	21–26	27–50	> 50
1900	1700	1600	2400	2100	1800

The calorie intake is determined by many factors, as well as the BZHU ratio. To calculate them more accurately, you need to use one of the special formulas. And based on the results obtained, you can subsequently adjust your calorie intake.

Why you need to stick to your daily calorie intake

Limiting the amount of food is the main rule for people losing weight. However, most of those who strive to lose weight, after some time, return to their previous shape and look fuller.

The body perceives a strong reduction in calories as a mode of hunger, so it begins to burn muscles and slow down metabolism.

When returning to a normal diet, the body quickly replenishes lost resources and stores reserve fat in case of hunger. When calories are exceeded, the body also inevitably stores excess weight.

Therefore, the only stable state in which the body does not make fat reserves and provides all its functions is following the daily caloric intake and balance of fatty acids.

Lower limits of normal

The table can show how many kilocalories a person needs per day without taking into account individual characteristics that affect metabolism. By making a calculation using special formulas, you can find out your daily calorie intake. To the result obtained, add 200 kilocalories and then subtract 400.

These values ​​are the upper and lower limits of normal. Another way to calculate this data is to subtract or add 10-15% of calories to your basal metabolic rate.

The range within these numbers is called the calorie corridor. This means that changes in daily caloric intake should not go beyond the normal range. Otherwise, the body will begin to slow down its metabolism and weight will stop losing, and energy will be extracted due to the destruction of muscle fibers.

Consequences of insufficient and excess calorie intake

At first, insufficient or excessive calorie intake may not be noticeable.

However, this lifestyle systematically harms the body, which is why the accumulated habit can lead to the following negative consequences:

• decreased immunity;
• eating disorders, such as compulsive overeating;
• disturbances in the gastrointestinal tract;
• oncology;
• disorders in mental and physical development.

In addition to the lack of calories in the diet, their excess gives rise to a lot of problems leading to obesity and accompanying diseases:

• diabetes;
• diseases of the cardiovascular system;
• atherosclerosis;
• disorders in the musculoskeletal system.

It should be understood that the calorie norm for one person may be too high or too low for another. Only the volume of reserve fat can tell whether the diet is correct.

Muffin-Jeor formula for calculating daily calorie intake

The number of calories consumed during the day is selected for each individual, since age, height and weight play a role here. To do this, in 2005, scientists Muffin and Jeor jointly developed a formula that takes these factors into account. The next technique is approved by the American Dietetic Association.

In addition, an indicator of regular physical activity is added to the formula, which adds accuracy to the resulting calorie volume.

GV = 9.9 * weight (kg) + height (cm) * 6.3 – 4.9 * age – 161,

and for men:

GV = 9.9 * weight (kg) + height (cm) * 6.3 – 4.9 * age + 5.

Thus, the calculation for a woman with an age of 23 years, a body weight of 50 kg, and a height of 165 cm can be obtained: 9.9 * 50 + 165 * 6.3 – 4.9 * 23 – 161 = 1256 kcal. Similarly, a 26-year-old man, weighing 70 kg, height 180 cm, will have a requirement of 1535 kcal.

In this case, you need to take into account the component of physical activity. The resulting value is multiplied by the activity coefficient.

The minimum value for sedentary work is 1.2, and for heavy loads with training 2 times a day - 1.9. The level of physical activity in this range changes in steps of 0.1.

Harris-Benedict formula

The formula, which is widely used for calculations, was invented in 1991. However, the method is inferior in applicability to other methods. Compared to other formulas, an insufficient number of individual characteristics are used here, which gives a strong error in the calculations - more than 5%. The method does not take into account the indicator of daily physical activity in the calculations.

The formula looks like this:

Female: 655 + (9.5 * weight in kg) + (1.86 * height in cm) – (4.67 * age).

Male: 66.48 + (13.74 * weight in kg) + (5 * height in cm) – (6.75 * age).

Thus, a woman with indicators of 50 kg, 23 years old, 165 cm will need to consume 1332 kcal. A man with initial data of 70 kg, 26 years old, 180 cm needs 1703 kcal to remain at his weight.

Ketch-McArdle formula

This method does not take into account body weight, number of years and growth rate when calculating. Only the individual body fat percentage is included in the expression. The error in calculations based on this coefficient is large.

However, accurate measurements of body fat along with the use of the Harris-Benedict formula in calculations will give an indicator with minimal error.

The Ketch-McArdle formula does not require complex calculations and looks like this:

• BM = 371 + 20.59 * a

The last variable refers to the percentage of body fat. It can be measured using special equipment found in hospitals and gyms.

This indicator can also be approximately calculated by dividing the weight in kilograms by the height in meters squared:

• body mass index (%fat) = weight (kg) / height (cm) 2.

A data table for certain groups can predict how many kilocalories a person needs per day with an equally large error. However, multiplying the coefficient obtained from the Ketch-McArdle formula by the calculation result using the Harris-Benedict method will increase the accuracy of the measurements.

For women with parameters of 50 kg, 165 cm and a diet of 1332 kcal, calculated using the previous formula, the basic metabolism will be equal to:

BM=1332*(371+21.61*(50/1.65 2)) =1021 kcal.

For men with a weight of 70 kg, a height of 170 cm and a daily requirement of 1703 kcal:

BM = 1703 * (371+21.61 * (70/1.70 2) = 1521 kcal.

This result is more accurate, however, body weight without fat, calculated using the formula, is significantly inferior in error to measurements using special equipment.

WHO formula

The calorie formula from the World Health Organization (WHO) is based on the same principle as the Muffin-Geor method. However, here age is placed in ranges and for each of them an individual calculation is carried out using the physical activity coefficient (PFA).

How many kilocalories a person needs per day is determined using an additional table taking into account the degree of physical activity, where 1 is low, 1.3 is medium, 1.5 is high physical activity.

Women	OOV	Men	OOV
18–30 years old	(0.062 * weight + 2.0359) * 240*KA	18–30 years old	(0.063 * weight + 2.895) * 240 * KA
31–60 years old	(0.034 * weight + 3.539) * 240*KA	31–60 years old	(0.484 * weight + 3.654) * 240 * KA
Over 60 years old	(0.038 * weight + 2.756) * 240 * KA	Over 60 years old	(0.491 * weight + 2.458) * 240 * KA

A man with parameters 27 years old, 70 kg and CFA - 1.3 according to the formula has a coefficient:

(0.063 * 70 + 2.895) * 240 * 1.3 = 2279 kcal.

Formula based on body area

Another name for this method of calculating calories is the Harris-Benedict formula. With the help of such calculations, you can obtain a result as close to reality as possible. The expression contains weight, height and age, and for women and men different initial numbers are used in the calculations.

The percentage of body fat does not appear in the calculations. Therefore, this method will not show accurate results for people who exercise regularly and have large muscle mass. In this case, the basal metabolic rate will be lower than the real one. For overweight people this value will be overestimated.

For men, the daily calorie intake is calculated using the formula:

GV = 66 + (13.699 * weight in kg) + (5 * height in cm) - (6.809 * age in years).

And for women:

GV = 65 + (9.599 * weight in kg) + (1.799 * height in cm) - (4.8 * age in years).

The daily caloric intake coefficient for a man with indicators of 70 kg, 170 cm, 27 years old is:

OOV = 66 + (13.699 * 70) + (5 * 170) - (6.809 * 27) = 1691 kcal.

For a woman with initial data of 23 years old, weight 50 kg, height 165 cm, this figure is equal to:

OOV = 65 + (9.599 * 50) + (5 * 165) - (6.809 * 23) = 1213 kcal.

In addition, the result obtained can be multiplied by the indicator of physical activity. A range is proposed for him, in which 1.2 is low mobility, 1.729 is heavy physical labor.

How many calories should you eat to lose weight or gain weight?

Significant exaggeration or understatement of volumes always harms the body. It forces the body to destroy those resources that are necessary for healthy functioning and accumulate those that interfere with this process.

For a healthy transformation, the maximum deviation from the calorie range of the diet is 10-20%.

When changing your diet, you need to weigh yourself at the beginning and end of the week and evaluate the result. If the lost weight reaches more than 1-1.5 kg, it means that the body is losing weight due to dehydration and destruction of muscle cells to a greater extent than fat.

Weight loss rate

Losing weight by 2-3% of your current weight per week is considered safe by nutritionists. With large mass losses, the body will begin to destroy itself and extract energy from these substances. The largest drop is observed at the beginning of the diet; subsequently, its loss slows down.

It is important to understand that supplementing nutrition with active physical activity can cause weight loss. This is due to the accumulation of fluid in the muscles, as well as their growth. In this case, you need to observe a visual decrease in volume.

Weight gain rate

There is a difference between intentional weight gain and uncontrolled eating. In the first case, this process is systemic and is used both for visual effect and as an introductory step in the method of calorie counting. In these cases, muscle mass gain will occur much more slowly.

If there are sharp deviations from the caloric norm in the direction of increase, reserve fat will be deposited almost instantly.

However, with a gradual increase in the volume of the diet to your own norm in increments of 50 kcal weekly, weight gain will not be observed at all.

This is due to the fact that the body gradually adapts its work to the new diet. However, with a calorie deficit, a sharp transition to a new nutrition system will lead to extra pounds.

Advice from doctors and nutritionists on maintaining a properly balanced menu

Medical experts evaluate the calorie counting method as a comprehensive, systematic approach to achieving the desired weight. They recommend not going beyond the calorie range, and also maintaining it by changing the cooking method.

In addition, junk food, which is used to count calories, should be replaced with its healthy counterparts, and The caloric content of the diet in lunches should decrease towards the end of the day.

Pregnant and breastfeeding women should avoid this diet, as dietary restrictions may adversely affect their well-being. People with diabetes, hypertension and problems with the gastrointestinal tract need to introduce this diet only under the supervision of a doctor.

The main rule of following a diet based on calorie counting is to avoid large gaps between meals.

At first, such calculations may seem difficult, however, over time, using the selection method, you can calculate the optimal volume of the diet. It must be remembered that without knowledge of how many kilocalories a person needs per day and the table of the optimal ratio of BJU products, it is impossible to maintain weight correctly. This method will also help improve your health and appearance.

Article format: Svetlana Ovsyanikova

Video on the topic: how many kilocalories does a person need per day, table

How many kilocalories does a person need per day:

How many kilocalories do you need per day to lose weight:

So how do you learn to eat right? First of all, you need to figure out how many calories you “eat” daily. To do this, you need to use calorie tables to count the number of calories “eaten.” As a rule, as a result of calculating the daily caloric intake for most obese people, the figures are from 2 to 3-4 thousand kilocalories per day, or even more. In order to lose weight, you must “eat” 1000-1400 kilocalories per day. The more the number of calories you consume differs from the stated figure, the less result from following the diet, and if the number of calories is 1800 - 2000 kcal per day, you will not lose weight at all.

How to calculate how much you need to eat per day?

However, for lovers of mathematical calculations, we provide a formula by which you can more accurately determine the amount of energy consumed per day and thus know how much you need to eat to lose weight. We repeat once again that it is advisable to switch to consuming 1000-1400 kcal per day without any complex calculations.

So, energy expenditure consists of the following components: basal metabolism + energy spent at work + energy spent during leisure time + energy spent on digesting food.

BX

This is the amount of energy required to maintain the life of an organism that is at rest, that is, in the morning, lying in bed on an empty stomach at a comfortable temperature. For men, this value is 1 kcal per 1 kg of body weight per hour, and for women - 0.9 kcal/kg/hour. That is, if you weigh 90 kg, then the main metabolism per day will be: 0.9 kcal x 90 kg x 24 hours = 1944 kcal. At the same time, we calculated the basal metabolic rate for a woman who does not want to lose weight. If a person calculates his food balance in order to lose weight, then it is necessary to determine the number of calories per desired body weight. Let's return to our example: let's assume that the desired weight is 60-65 kg. Therefore, the basal metabolism should be: 0.9 kcal x 65 kg x 24 hours = 1404 kcal.

Energy that is wasted during work

Approximately 26% of the basal metabolic rate is sufficient to cover energy costs during sedentary work. If your basal metabolic rate to lose weight was 1404 kcal, then muscle work during sedentary work requires 365 kcal. For people of various specialties, there are already calculated values ​​of energy expenditure during an 8-hour working day:

• with light physical work for mechanized labor professions (laboratory assistants, cashiers, programmers), approximately 1000 kcal are required to cover energy consumption;
• for persons performing moderately hard work (machine operators, vehicle drivers) 1500 kcal is required;
• To cover the costs of physically demanding work, 2000-2500 kcal are required, and sometimes more (miners, diggers, athletes).

Energy consumption throughout the day

Energy expenditure during leisure time consists of housework, sports activities and recreation. The table shows the approximate energy consumption for various types of activities.
Leisure energy expenditure per standard person weighing 60 kg.

Type of activity kcal/hour
sleep 50
rest lying down 65
reading aloud 90
housework such as washing dishes, ironing, cleaning 120-240
calm walking 190
brisk walking 300
jogging 360
skiing 420
rowing 150-360
swimming 180-400
cycling 210-440
ice skating 180-600

Nutritional thermogenesis

To consume and further utilize food, the body expends some energy. It has been established that protein foods are the most difficult to digest, and the utilization of carbohydrates and fats requires 10 times less energy than protein foods. With a mixed diet, which is the most physiological, the metabolic rate is 6.5% of the basal metabolism, that is, in our case, 91 kcal/day will be spent.

Calorie calculation

To calculate how many calories enter the body every day, just look at the corresponding table of calorie content (energy value) of foods. In addition, calorie content is usually indicated on the packaging.

Body weight correction should begin with determining the basic calorie content of the daily diet, at which the body does not lose weight or gain weight. Then, depending on your goal - to lose weight or gain weight - adjust it according to the menu.

First way. For a week or two, leading your usual lifestyle, write down the amount of food you eat every day. Then, using the calorie tables, determine the average daily amount of calories.

Second way. It is believed that approximately 30 kcal is required for every kilogram of body weight. Thus, to determine how many calories you need to consume per day, you need to multiply 30 kcal by your body weight in kilograms.

How to regulate your diet

The resulting figure will allow you to adjust your daily diet depending on your goal:

• if body weight remains constant, nothing needs to be changed: the body spends as many calories as it consumes;
• in case of excess weight, a tendency to increase it, it is worth reducing the calorie content of the daily diet, but not completely giving up food;
• If you are excessively thin, you should increase the energy value of your daily diet.

Even with a slight imbalance of calories - for example, taking in just 100 extra calories each day - 4.5 kg of body fat accumulates over the year. That is why it is so important to return not only optimal body weight, but also to maintain it at this level, completely expending all calories, preventing them from turning into fat.

Having determined the basic calorie intake, you can reduce your daily diet by 200-300 kcal to lose weight. In any case, you should not lose weight faster than 100g per day. Otherwise, the body will not have time to adapt to the changes, and disruptions in the functioning of internal organs and systems are possible.

How many calories does a healthy person need? Recent studies have shown that a person consumes an average of 3,000 calories per day.

How many calories should you really eat? The norm should vary between 2000 and 2500 calories. Thus, people tend to eat more than they need. The daily amount of calories consumed does not correspond to the real needs of the human body and, with low physical activity, excess fat reserves are formed. To keep yourself in shape, you need to change your diet.

If you want to follow a strict diet and lose weight quickly, you can use the following menu, which is based on a daily intake of 1200 calories.

Try at least 30 minutes of exercise daily to speed up your diet. Plus, you'll tone your muscles! As they say, kill two birds with one stone.

Lord of the entire site and fitness trainer | more details >>

Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Date of: 2013-08-25 Views: 840 518 Grade: 4.8

Why medals are given to articles:

The answer to this question is quite simple. First you need to find out how many calories you burn on average per day. To do this, use the calculator below. He will calculate your energy consumption using Tom Venuto's formula. This is both a fairly simple and accurate formula.

In addition, your energy expenditure will be multiplied by the coefficient of your daily activity. After all, the more you move during the day, the more calories you burn (under the same conditions). It is important to indicate exactly the average value of your activity per day.

COUNTING CALORIE CONSUMPTION
Floor: HUSBAND OF WIFE	Age: 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100	Weight: 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200	Height: 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212 213 214 215 216 217 218 219 220
Physical activity level: Minimum (sedentary work) Average (I walk or drive a lot) Increased (mainly physical work) High (hard physical work) Extreme (load cars around the clock) Lose weight Relief: no change in weight Muscle mass and strength Only strength without mass Number of workouts per week: not training 1 workout 2 workouts 3 workouts 4 workouts 5 workouts 6 workouts 7 workouts Calculate

Why exactly 15%? The fact is that a prerequisite for losing weight is that you must consume fewer calories than you burn. Otherwise, there can be no talk of any weight loss. But how much less? Here's the question! As a rule, this is minus 15% - 30% of energy consumption per day. If you consume even less energy, then your muscles will be destroyed along with fat. And neither women nor men need this.

The ideal speed for losing weight is 1 kg per week. This kind of weight loss does not put stress on the body and will save your muscles. And this minus 15% - 30% is exactly the best option for such speed.

That is, you start consuming as many calories per day as indicated on the calculator (15% less than the cost). If within two weeks the weight does not begin to fall, then reduce the total caloric intake again. And, if you have already reached minus 30% of energy consumption (), and the weight has not begun to fall, then the problem should be looked for not in the calorie content of the diet, but in something else.

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Reasons why weight does not fall, even if you eat little.

1. Eating too infrequently. When losing weight, you need to eat 5 – 6 times a day. Yes Yes! The more often you eat, the faster your metabolism. And vice versa. In response to rare meals, the body begins to slow down the metabolic rate, trying with all its might to conserve energy. That's why .

2. Incorrect distribution of proteins, fats and carbohydrates. If you noticed, the program also gives you information about how much protein, fat and carbohydrates you should consume within the calorie content of your diet. And this is not without reason. As a general rule, you should try to eat more protein and less fat and carbohydrates. Protein will help maintain your muscles. And the lack of fat and carbohydrates will force the body to take energy from fat reserves.

3. Lack of mobility. In principle, you don’t have to exercise to lose weight. But the less you move, the more difficult it will be for you to lose excess weight. Therefore, at every opportunity, try to do more movements.

How many calories you consume per day is one of the main factors in losing weight. The main one, but not the only one! Remember that weight loss depends on many other factors. And only a comprehensive approach to this problem will help you solve it effectively. And not just counting calories. Good luck!

By the way, to find out how many calories you consume from food, use