The norm of calories for weight loss. The norm of calories per day for a woman or how to stay slim? Daily allowance for pregnant women

The basis of life human body constitutes nutrition. When food is received and assimilated, energy is released, which is subsequently spent on maintaining the functions of all organs and systems.

Energy is consumed even when a person is sleeping, because the heart and other organs continue to work properly. From what kind of food and in what proportions we eat, working capacity, body weight, appearance, activity and even emotional background.

Each product has its own energy value, measured in kcal. One kilocalorie equals 1000 calories. Calculation energy value carried out for every 100 grams of food eaten. General rule, which nutritionists adhere to - energy expenditure should be equal to its arrival.

An excess of calories leads to replenishment of the fat depot and weight gain, respectively, a lack of energy provokes the consumption of reserves and weight loss.

How many calories should a woman eat per day?

The daily calorie intake for women is slightly lower than for men. This is due to various physiological processes occurring in the male and female body, as well as the physical activity of the weaker and stronger sex.

According to the WHO, the average daily energy value of a woman's diet is 2000 kcal. With age, the metabolism slows down and the body needs less food, so the calorie content of the diet of a young lady and an elderly lady who have the same height and weight vary significantly.

To make a diet taking into account the characteristics of your body, as well as in accordance with the available chronic diseases, experts recommend contacting a professional nutritionist. An experienced doctor will help you choose the right set of products, advise on culinary methods for their processing and the optimal diet.

Agree that forty year old woman who has gastritis with high acidity, a fruit diet with a predominance of citrus fruits, which a young beauty can afford, is hardly suitable. And a young athlete who spends calories on simulators several times a day is contraindicated in a low-carbohydrate or protein-free diet, designed to reduce the body weight of middle-aged women.

Daily calorie intake for women

Scientists have developed many formulas for calculating the caloric content of the diet, taking into account biometric indicators, age, type of activity and activity, which give the result to some degree of accuracy.

The average rule says - every hour the body spends 1 kcal to maintain life. That is, multiplying body weight by 24 hours is the average indicator of the required energy value of incoming food.

For example, a person weighing 75 kg should consume 1800 kcal. However, to obtain more accurate indicators, not only gender, height, weight, age, but also the type of human activity are taken into account. In order not to go into the complexity of calculating various formulas (by the way, the main ones are: the Mifflin-Saint Geor formula, the Harris-Benedict formula, the WHO (World Health Organization) formula, the Ketch-McArdle formula), we will give average recommendations for dietary calories for women depending on lifestyle:

Sedentary women should adhere to the following figures for the daily calorie content of the menu:

• age from 18 to 25 years - 2000 kcal;
• 26-45 years old - 1800 kcal;
• after 45 years - 1600 kcal.

Women of average activity require higher rates:

• 18-25 years old - 2200 kcal;
• 26-45 years old - 2000 kcal;
• 45 and above - 1800 kcal.

• 18-25 years old - 2400 kcal;
• 26-45 years old - 2200 kcal;
• after 45 years - 2000 kcal.

Or use this simple calorie intake chart for women.

No matter how many methods of losing weight exist, the most effective diet has been and remains, based on reducing the calorie content of the diet. If you spend more energy daily than it comes from outside, then weight loss is inevitable - you can’t deceive nature.

According to experienced nutritionists, safe and harmonious weight loss will provide a reduction in standard calorie content by 200-500 kcal. That is, an active woman at the age of 33 should make a menu for 1700-2000 kcal, and a fifty-year-old housewife - 1200-1400 kcal.

Some nutrition systems recommend that losing weight ladies reduce their diet to 1200-1500 kcal, regardless of the type of activity. Such a calorie content is suitable only for women who lead a sedentary lifestyle (office workers, homeworkers, seamstresses, writers, etc.).

A sharp decrease in incoming energy for women involved in sports and leading a healthy lifestyle is unacceptable, as it can provoke significant disruptions in the body.

High physical activity in the background low calorie diet can slow down metabolism, lead to a malfunction of the menstrual cycle, disrupt the functioning of the heart and blood vessels, and reduce immunity.

Doctors do not recommend reducing the energy value of the menu below the 1200 kcal mark. A less high-calorie daily diet, observed over a long period of time (over a week), is not able to provide the female body with the energy necessary for basic functions and can cause disruption in the work of the cardiovascular, hormonal, endocrine, and immune systems.

At the initial stages of pregnancy, the energy value of the menu should be about 2500 kcal, and in the last trimester - about 3200 kcal. Hormonal restructuring and providing the fetus with all the necessary nutrients must be carried out through a complete and varied diet.

Compliance with the principles healthy eating will help a woman feel young and desirable at any age. A well-designed diet, taking into account the calorie content of foods consumed and physiological features female body- the path to health and longevity. Beauty and grace to you at any age!

Do you want to lose weight faster and healthier? Just calculate your own daily calorie intake and get closer to the cherished figure on the scales. You will find the formula for individual calculation of calories in the article.

The calculation of the calorie rate allows you to choose the perfect menu for a person. There are universal figures for the daily calorie intake: for women, their optimal amount is 2000 kcal, for men - 2500. The indicated figures are a calculated average, but many factors should be taken into account: lifestyle, gender, age. This article will help you calculate your ideal daily calorie requirement to lose or maintain weight.

Daily calorie calculator

Calorie content - the energy value of products released in the body in the event of successful, complete assimilation of the food consumed. The energy value of the product is measured in kilocalories (kcal) per 100g. product. What is energy value? The amount of carbohydrates, proteins and fats. In other words, activity and performance, health status, and appearance depend on what and how much we eat. When there is an excess of calories, they are transported to fat “reserves”, when there is a shortage, they are “extracted” from there. That's the whole process of losing weight.

How to calculate calories per body weight

There are various formulas developed by scientific researchers to calculate the optimal calorie content of a person's diet. Some of them are more true, others less. Calorie intake can be calculated in several ways:

Mifflin–Saint Geor formula

The calculation method, which was called the “Mifflin-Saint Geor Formula”, was discovered in 2005 and is considered the most optimal method for compiling a diet for an adult. However, the disadvantage of this method is the lack of consideration of the ratio of muscle tissue and body fat in the body, because metabolism depends on muscle mass.

The calculation of the metabolic rate should be made according to the following principle:

• for men: 10 x weight (in kg) + 6.25 x height (in cm) - 5 x age (in years) + 5;
• for women: 10 x weight (in kg) + 6.25 x height (in cm) - 5 x age (in years) - 161.

To calculate the rate of calories in the diet of an adult to maintain a stable weight, you need to take into account the level and duration physical activity. This or that type of activity is indicated by the coefficient of physical activity (CFA). The data obtained during the calculation of the metabolic rate must be multiplied by CFA. The result will be the required daily intake of kilocalories.

Physical activity coefficients (K)

• Minimum loads - K=1.2;
• some physical activity, light exercise 1-3 times a week - K = 1.375;
• sports loads 4-5 times a week (or work moderate) — K= 1.4625;
• increased intensity training 4-5 times a week - K=1.550;
• daily workouts - K=1.6375;
• daily intensive training or training 2 times a day - K=1.725;
• hard physical work plus intensive sports loads 2 times a day - K = 1.9.

A 45-year-old man weighs 74 kg. His height is 178 cm. He visits the gym four times a week. The result is an amount that is equal to 2372 kcal.

Harris-Benedict Formula

The formula was derived back in 1919, so now it is not correct enough and has an error of about 5%.

• for a man: 66.5 + 13.75 x weight (kg) + 5.003 x height (cm) - 6.775 x age (years);
• for a woman: 655.1 + 9.563 x weight (kg) + 1.85 x height (cm) - 4.676 x age (years).

The woman is 32 years old, weight - 60 kg, height - 167 cm. According to the calculations according to the formula, she needs 1666 kcal to maintain her weight.

WHO Formula

This formula is also based on CFA on the following scale:

1. 1 - low;
2. 1, 3 - medium;
3. 1.5 - high.

The daily calorie requirement of a person is calculated as follows:

• for women 18-30 years old: (0.062 × mass in kg + 2.036) × 240 × CFA;
• 31-60 years old: (0.034 × mass in kg + 3.538) × 240 × CFA;
• over 60 years: (0.038 × mass in kg + 2.755) × 240 × CFA;
• for men aged 18-30: (0.063 × body weight in kg + 2.896) × 240 × CFA;
• 31-60 years old: (0.484 × body weight in kg + 3.653) × 240 × CFA;
• over 60 years: (0.491 × body weight in kg + 2.459) × 240 × CFA.

A 23-year-old girl weighs 53 kg, the level of activity is average. She needs 1660 kcal per day.

Ketch–McArdle Formula

The application of this technique involves taking into account the amount of body fat in the body, but its drawback is the lack of consideration for the age, sex and height of a person. It also reduces the accuracy of the calorie requirement calculation results.

According to the Ketch-McArdle formula, the daily calorie content is calculated as follows: basal metabolism = 370 + 21.6 × x (body weight minus fat).

According to the Ketch-McArdle formula, a 22-year-old guy weighing 70 kg should consume 2000 kcal / day.

It is important to remember that energy is also spent on consumption and metabolic processes. Due to the properties of some products (celery, ginger, fresh cabbage) “take away” more energy from the body than they give, they are called negative calorie foods. And the whole process of a person's energy expenditure on the digestion of food is called the specific dynamic action of food (abbreviated SDA). The average figure for DDS is 10% of the basic metabolic rate.

Daily calorie intake for a person

Every hour we spend 1 calorie on the "maintenance" of one kilogram of body weight. Let's say your weight is 60 kg. If we multiply this figure by 24 (based on the number of hours in a day), we get 1440. However, this calculation is not correct without taking into account the level of mental and physical activity, stress, etc.

For men

For the stronger sex, the question of the norm of the daily diet is certainly important. And it's not just about trying to keep fit. Being healthy is always fashionable. And given that the rhythm of life is sometimes "rich" in stress, modern man has become more attentive to the quality and quantity of food eaten.

Tracking the calorie content of the diet is the basis of proper nutrition. The difference between women's diets and men's diets is that men have an accelerated metabolic process (metabolism). Therefore, it is easier for them to lose weight than for women. So, the diet for representatives of the strong half of humanity should not be too scarce.

So, if a man wants to maintain physical fitness at an optimal level for him, but at the same time lead a predominantly inactive lifestyle, then you should be guided by this rule:

• if a man is from 18 to 30 years old, then he can consume 2400 kcal per day;
• at the age of 31 to 50 years, the daily norm should be 2200 kcal;
• over 50 years old, 2000 kcal will be enough.

If a man’s day proceeds at a rhythm of medium intensity, then he needs:

• at the age of 18 to 30 years, 2600-2800 kcal should be consumed;
• at the age of 31 to 50 - 2400-2600 kcal;
• from 50 - 2200 - 2400 kcal per day.

• from 18 to 30 years old you need to consume 3000 kcal;
• at the age of 31 to 50 - 2800 - 3000 kcal;
• at the age of more than 50 - 2400 - 2800 kcal per day.

For women

As a rule, the female body needs fewer calories than the male. This is due to the fact that women gain weight faster - as provided by nature in order to protect the female body in order to fully procreate. You should not conflict with nature, but for any girl and woman it is very important to be in shape. In order to maintain a stable weight, they need to focus on factors such as age, activity level, living conditions and individual characteristics.

Physical activity determines the amount of calories allowed to be consumed to maintain weight. If a girl or woman leads a sedentary lifestyle, then she should learn:

• the daily norm for girls from 18 to 25 years old is about 2000;
• at the age of 26 to 50 years - 1800 kcal;
• after 50 years - 1600 kcal.

Women and girls leading a moderately active lifestyle should consume:

• at the age of 18 to 25 - without fear for the figure, you can consume 2200 kcal per day;
• from 26 to 50 - recommended 2000 kcal;
• after 50 years, the norm is 1800 kcal.

Women who lead an active lifestyle need:

• 18-30 years old - 2400 kcal;
• for 31-60 year olds is 2200;
• after 60, 2000 per day is required.

If a woman needs to calculate calories for weight loss, then 500 kcal should be subtracted from these norm indicators and make up her diet depending on the resulting amount. There is a very common belief that effective weight loss calorie intake should be reduced to 1200 per day. However, this is true only if a woman leads an inactive lifestyle. Because it is under this condition that weight loss will be healthy. And a sharp reduction in the calorie content of the diet, complemented by high physical activity, can provoke serious health problems: of cardio-vascular system(symptoms - dizziness, nausea, weakness), failures in menstrual cycle(up to amenorrhea), slowing down metabolism and weakening the immune system.

For pregnant

Women expecting babies should remember that losing weight during this period is strictly prohibited. But to abuse high-calorie foods, eating "for two" is also not worth it.

The first factor on which the caloric content of the diet of the expectant mother should depend is the gestational age. With an increase in the duration of pregnancy, calorie content should increase: starting from 2500, and up to 3200 calories per day - in the last stages. This is explained by the fact that the body of the future mother is in the process of hormonal "restructuring", which in itself is energy-consuming. In addition, it is important to feed enough energy to the baby, both during pregnancy and after birth. The daily caloric content of the diet of a nursing mother should be 3500 kcal.

For teenagers

The diet of a teenager should be carefully balanced and have sufficient calories. This is important for several reasons. Firstly, the period of puberty is accompanied by energy-consuming processes for the organisms of boys and girls. In addition, the immunity of young people during this period is subjected to significant tests, so it must be protected through proper nutrition. Secondly, teenagers should avoid all kinds of junk food and try to eat regularly, since they are the ones who are most susceptible to such a disease as gastritis.

Physical activity is also a very important factor in shaping the diet of a teenager. So, if a boy or girl goes in for sports and leads an active lifestyle, then the daily calorie content of their diet should be 2200 - 2500 kcal for boys, and 1800 - 2200 for girls. If a teenager leads an inactive lifestyle, then the daily calorie content of his food should not be more than 2000 calories, since the risk of rapid weight gain during this period increases significantly due to hormonal changes in a young body.

For kids

The calorie content of a child's diet varies depending on the age of the child. So, the calorie intake per day of feeding a child should increase every six months. This is explained by the fact that the child's body is growing, and in order for it to develop fully, it needs a large number of energy.

The number of calories your baby needs depends on their age:

• babies 1-2 years old need 1200 kcal;
• from 2 to 3 years - 1400;
• children from 3 to 6 years old should consume 1800-2000;
• a child aged 6 to 10 years needs to consume from 2000 to 2400;
• and at the age of 10-13 years, the norm of calories per day is 2900.

Of great importance is the quality of the calories absorbed by the child. The number of confectionery products, drinks with a high content of sugar, flour - must be limited, since these categories of products practically do not have useful properties, but they can harm a growing organism (gastritis, allergic diseases, overweight). And fresh fruits, vegetables, cereals, natural dairy products, meat and fish should be the main diet of the child.

The calorie content of the daily children's diet should be adjusted based on the rhythm of the child's life. If the child is very mobile, then he needs more energy. An increased need for calories will be in a child who attends various sections, circles. After the age of 13, the child's diet can be formed in accordance with the calorie content that a teenager needs, since the process of puberty begins during this period.

Carbohydrates, proteins and fats

In addition to how many calories to consume, it is important to keep track of what they are derived from. The quality of food is the main condition for the healthy functioning of the body. The human diet must be properly balanced. And balance is a reasonable ratio of proteins, fats, carbohydrates, as well as essential trace elements in the food consumed. That is, it is wrong to eat 2000 kcal with one cottage cheese, just as it is unreasonable to eat 1300 of sweets. In both cases, the body experiences deprivation and stress at the same time. The likely outcome of the first case is indigestion, heaviness in the stomach. The second is a sharp increase in blood sugar levels and the possibility of “acquiring” an allergic rash.

In order to improve the quality of the diet, which directly affects your health, try to eliminate, or at least reduce the consumption of trans fats (found in large quantities in confectionery), sugar and starchy foods.

Daily intake of proteins, fats and carbohydrates

• proteins (50% - protein of animal origin): 65 - 117 g;
• fats: 70 - 154 g;
• carbohydrates: 257-586 g.

• proteins: 58-87 g;
• fats: 60-102 g;
• carbohydrates: 250 - 450 g.

It is important to include in the diet foods that contain macro (calcium) and microelements (iodine, iron) necessary for a person, as well as vitamins, amino acids and fatty acids.

There is a formula for the ratio of proteins, fats and carbohydrates in the diet: 1 (B): 1 (F): 4 (U). However, such a calculation is approximate, because the amount of substances consumed is also regulated depending on physical activity, mental activity and the properties of the body of a particular person.

Staying fit is easy!

Calorie counting is a useful practice that is forever fixed in the mind. You already know approximately the calorie content of each product and can even offhand estimate the calorie content of the whole holiday table. In addition, you get used to eating the right foods and identifying when you are full. And when you see fast food, breathtaking numbers appear before your eyes. However, remember that scrupulous calorie counting should not be accompanied by fear and remorse for every bite eaten. Get from food not only energy, but also pleasure. And most importantly - listen carefully to the true needs of your body. He will not "advise" what will harm him.

Don't forget that:

• to spend fasting days, contrary to disagreements, is not harmful, but very useful. So, you do not have to fast once a week - just choose best option unloading. For example, a fasting day on buckwheat porridge (250 grams) and green tea (in any quantity), in which these products are recommended to be consumed in small portions and often, once every 1.5-2 hours;
• it is important to monitor the amount of raw plant foods in the diet. Firstly, there is fiber in such food, and secondly, vitamins and microelements are stored in it, which are most often destroyed during heat treatment;
• you can not become an ideologue of separate nutrition, but it is useful to practice it, because it forms the habit of more carefully monitoring the quality of nutrition;
• You can eat fast carbohydrates, but you should do it in the morning. And, of course, in moderation. So, you can treat yourself to a small piece of your favorite cake with morning coffee - even if you have a day that is not very saturated with physical activity, you will use up the calories received.

calorie diets

We bring to your attention options for a balanced menu of one day with different calories. Depending on your physical activity, you can adjust it by adding or reducing calories. This way of eating is an example of how you can eat all your life while maintaining good physical shape and health.

1300 calorie per day diet

Menu

• First breakfast: two rye breads with 1 tablespoon of strawberry jam, 50 g of banana, tea / coffee with milk 1.5% fat;
• second breakfast: buckwheat porridge on the water (170 g), 1 apple;
• lunch: chicken broth (200 ml), boiled chicken fillet (200 g);
• afternoon snack: cottage cheese 5% fat without sugar (150 g), tea;
• dinner: steamed hake (180 g), salad (200 g Chinese cabbage+ 100 g cucumbers + 50 g carrots + 2 tablespoons olive oil), tomato juice(100 ml).

Review

Julia, 25 years old, interior designer. Weight - 54 kg

“What kind of diets I have not experienced on myself. Now I understand that I tortured myself in vain. When I stopped living with restrictions and “reconciled” with the body, the extra weight went away by itself. 1300 kcal is not enough for me. Such food is only suitable for a person who sits at home and does nothing. And I wander around the city, so it even reached half-conscious states. After all, a scrupulous calculation of what you eat is also a kind of stress. At that time, problems arose in terms of gynecology, so I decided to quit my half-starved existence, although I lost five kilograms in two weeks - from 64 to 59. It's better to be healthy."

1800 calories

Menu

• First breakfast: fruit salad (1 apple, 1 banana, 1 kiwi + 150 ml of natural yogurt + 1 teaspoon of honey), tea/coffee without sugar;
• second breakfast: scrambled eggs (from two eggs and 100 ml of milk);
• lunch: buckwheat porridge on the water (200 g), salad dressed with olive oil (200 g of white cabbage + 100 g of cucumbers + 150 g of tomatoes + 2 teaspoons of olive oil), baked cod (200 g);
• afternoon snack: cottage cheese casserole (200 g cottage cheese 9% fat + 1 tablespoon sour cream 15% fat + 2 tablespoons sugar), green tea;
• dinner: boiled chicken / fish (hake) (200 g), salad (200 g Chinese cabbage + 100 g cucumbers + 1 tablespoon olive oil), tomato juice (150 ml).

Review

Igor, 32 years old, system administrator. Weight change - from 82 kg to 70 kg

“At some point, I felt that sedentary work gave its“ fruits ”in the form of extra pounds. I noticed that it became harder to walk, shortness of breath began to appear. I decided to count calories. At first it was hard - not so much in terms of hunger, but mentally: to be constantly on the alert, to watch every bite - I'm not used to this. But after a week of "privations" I noticed the result - minus 3 kg. Given the low physical activity, I did not experience acute hunger, although the desire to “eat what I had eaten” periodically appeared. Was pleased with the result. I learned to be more careful about what I absorb.

2000 calories

Menu

• First breakfast: tea / coffee with milk 1.5% fat (15 g), milk chocolate (40 g);
• second breakfast: oatmeal with 2.5% fat milk (150 g of oatmeal + 100 ml of milk) with raisins (2 teaspoons) and nuts (2 tablespoons);
• lunch: soup with meatballs (250 ml), salad (100 g of Chinese cabbage + 100 g of fresh cucumbers + 100 g of boiled chicken fillet + 2 tablespoons of sour cream 15% fat);
• afternoon snack: casserole (100 g champignons + 100 g potatoes + 70 g chicken fillet + 30 g parmesan), biscuit (150 g), orange juice (150 ml);
• dinner: cottage cheese 9% fat (200 g), sweet tea (200 ml).

Doctor's review

Ekaterina Kuzmenko, gastroenterologist, Kyiv

“From the point of view of medicine, such a menu is absolutely balanced. Important point is the size of the portions and the frequency of their intake. No wonder even folk wisdom says that less is better, but more often. This is true for nutrition. When we eat in small portions 4-5 times a day, the stomach does not experience excessive stress, and metabolic processes are constantly in active mode. Thus, no additional effects on metabolism are required. The result - the digestive system is in order, you are in good physical form and stay young longer. After all, it is known that both malnutrition and overeating adversely affect the state of the body.

3000 calories

Menu

• First breakfast: sweet oatmeal with banana (100 g oatmeal + 150 ml milk 1.5% fat + 50 g banana + 2 teaspoons of sugar);
• second breakfast: croissant with jam (80 g), milk chocolate (50 g), tea / coffee;
• lunch: pasta with chicken breast (120 g pasta + 100 g chicken breast+ 3 g (1 teaspoon) parmesan), salad (200 g Chinese cabbage + 1 chicken egg + 2 tablespoons sour cream 15% fat);
• snack: 1 banana or 1 apple, roasted peanuts (70 g);
• afternoon snack: milkshake (200 ml milk 2.5% fat + 70 g ice cream 8% fat), 50 g shortbread, 40 g milk chocolate;
• dinner: baked potatoes (150 g), stewed cod (200 g), sweet tea (200 ml), shortbread cookies (100 g).

Review

Dmitry, 17 years old, student, athlete. 63 kg.

“Gaining strength”, as they say, is the right thing, especially before training. I go in for sports, so I eat not only satisfying, but also right. Of course, fast food between couples also happens. Where without it? And before the competition, the coach strongly recommends that we eat according to the regimen. A 3,000 calorie a day menu is a great option for me. The food is healthy, there is also hot for lunch, so that the stomach does not hurt. I can eat more than 3000. All the same, the energy will be spent on the running around associated with the study, as well as during training.

Video

To lose weight and maintain normal weight, you need to calculate the daily calorie intake that a person can receive with food every day.
Using our calculator, you can easily calculate how many calories you need per day for your height, weight and level of physical activity. The calculator will allow you to calculate the daily calorie intake for women and men using two formulas:

• The Harris-Benedict formula, which was introduced in 1919;
• And the modern Mifflin-San Geor formula, which has been used since 2005 and is recommended by the American Dietetic Association (ADA).

And also how many calories a person with your level of physical activity needs per day to maintain body weight.

How many calories does a person need per day to lose weight?

To lose weight, you need to spend more energy than you get, that is, so that the number of calories that enter the body with food is less than the calculated daily calorie intake.

But in order for the body not to turn on the danger signal, you can not cut calories too much. To calculate your daily calorie requirement for weight loss, you can:

• Subtract 200-500 kcal from the resulting value of the daily norm, or, more precisely, reduce it by 10-20%.

Features of calculating the daily calorie intake

Daily calorie intake differs significantly for men and women. Calculating the ideal figure must take into account a wide range of factors. The final indicator for each person will be different, individual. First of all, it is recommended to take into account:

• the person's age;
• his way of life;
• degree of daily activity.

The latter indicator is especially important, it is formed not only from playing sports, but also from walking, doing chores at work and solving household tasks, including ironing clothes, hand washing, repairing appliances or washing dishes.

Daily calorie intake for men

It is believed that the daily calorie intake in men is slightly higher than in women. To calculate the daily calorie intake for a male, you need to take into account his lifestyle and age.

daily calorie intake for women

The calculation of the daily calorie intake for women is carried out in a special way. To understand what kind of nutrition and amount of energy a lady needs, you can use the table below. It takes into account not only age, but also the degree of daily activity in the same way as in the table for men.

The calculation of the daily calorie intake for women also largely depends on their own relationship to body weight. If a person is trying to build a diet in such a way as to lose weight, then he should consume fewer calories. When the mass, on the contrary, seems insufficient to the girl, it is recommended to include food rich in calories in the daily menu.

Muffin-Jeor Formula

To find out what is the norm of calories per day, many use the Muffin-Jeor formula, derived in 2005. The Mifflin-San Geor scheme, as it is also called, is the basis of modern calorie calculators. It is believed that it allows you to get the most accurate and correct results. The formula makes it possible to calculate how many calories a person spends per day.

Formula for men: 9.99 x weight in kg + 6.25 x height in cm - 4.92 x age + 5

Formula for women: 9.99 x weight in kg + 6.25 x height in cm - 4.92 x age - 161

By calculating the rate of required calories per day, you can find the approximate number of calories that ensures the maintenance of the initial body weight. To do this, the figure obtained by the formula must be multiplied by CFA (physical activity coefficient). You can find this number in the table below.

It should be borne in mind that the result of the calculation using such a calculator correctly “works” only for people over 18 years old.

Harris-Benedict Formula

The Harris-Benedict formula allows you to accurately calculate the number of calories a person needs per day.

The calculation is extremely simple: basal metabolism (BMR) x active metabolism (AMR).

If the AMR value can be taken from the table above (the AMR unit should be calculated in the same way as the CFA), then the basal metabolic rate will have to be calculated for each person individually.

BMR formula for men: 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years).

BMR formula for women: 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years).

So, what does the rate of calories per day according to Harris-Benedict give? Getting the exact number of kcal allows you to adjust the diet. If you want to gain weight, then you should eat more food. When you plan to lose weight, you should include in the menu a set of products with a lower calorie content than the result. To maintain weight, you need to adhere to the received limit.

Ketch-McArdle Formula

It is worth mentioning right away that not everyone should use this option, since it is based on accounting for lean muscle mass, and not on weight. Here, the energy expended per day is not taken into account at all. That is why overweight people will not be able to achieve accuracy and adjust nutrition according to the recommendations.

Data is obtained according to a single scheme for men and women.

The result is compiled as follows: 370 + (21.6 x body weight in kg)

WHO Formula

The calculation of the required caloric content according to WHO is based on the use of body area.

To compose optimal diet, use the formulas below.

For men aged 18 to 30: (0.063 x body weight in kg + 2.896) × 240 × CFA;

For men from 31 to 60 years old: (0.484 x body weight in kg + 3.653) x 240 x CFA;

For men aged 60 and over: (0.491 x weight in kg + 2.459) x 240 x CFA.

For women aged 18 to 30: (0.062 × mass in kg + 2.036) × 240 × CFA;

For women from 31 to 60 years old: (0.034 x weight in kg + 3.538) x 240 x CFA;

For women aged 60 and over: (0.038 x weight in kg + 2.755) x 240 x CFA.

CFA is used from the table above.

Using one or more formulas and following the results will help you achieve ideal proportions and the desired figure.

How many calories per day do you spend?

AT modern world more and more attention is being paid healthy lifestyle life. The media promotes sports, tells amazing stories of people who were able to lose weight, shows materials about the consequences malnutrition. Whatever the goal is not set by a person, you need to start by setting the daily calorie intake per day.

The calorie content of foods (energy value) is the amount of energy that is produced after the digestion and complete assimilation of food.

The unit of measure for energy value is the kilojoule (kJ) or kilocalorie per 100 g of food. All foods have calories. But such as black tea, dried dill are slightly high-calorie foods.

Good and bad calories

A calorie is a unit of heat, energy. They are usually divided into useful and harmful, since some of them, entering the body, are beneficial, while others are sent to the reserve.

Most of the calories come from carbohydrates.

Complex carbohydrates are found in:

• cereals;
• vegetables;
• saccharides.

Fast carbohydrates - in sugar, chocolate and confectionery. In the first case, the body will receive a lot of energy, trace elements, vitamins and amino acids. These are healthy calories.

When simple carbohydrates enter the body, it will receive a significant dose of calories with virtually no useful elements, plus they will go into the reserves of adipose tissue. These calories are called bad.

Healthy calories are obtained from natural products, and harmful ones are obtained from processed components enhanced with flavoring additives.

Norms for women, pregnant girls

A woman needs fewer calories than a man.

To calculate the daily calorie intake, they need to consider:

• activity;
• age;
• individual characteristics;
• health.

With an inactive lifestyle, the norm per day will be:

• from 18 to 24 years old - 1950 kcal;
• from 25 to 49 years old - 1750 kcal;
• over 49 years old - 1550 kcal.

With an average level of activity:

• from 18 to 24 years old - 2150 kcal;
• from 25 to 49 years old - 1950 kcal;
• over 49 years old - 1750 kcal.

During an active life:

• from 18 to 24 years old - 2350 kcal;
• from 25 to 49 years old - 2150 kcal;
• over 49 years old - 1950 kcal.

When a woman is carrying a child, she is forbidden to lose weight, but eating food for two can also be harmful. You need to remember the golden rule - "do not eat for two, but for two."

The daily calorie intake per day depends on the duration of pregnancy. With its increase, the calorie intake should also increase, starting from 2500 and ending with 3200 - in the last weeks of pregnancy.

So per day, the expectant mother should consume at least 3500 calories. Their third part goes to hormonal changes, to provide the fetus with everything necessary, to prepare the woman for future childbirth and breastfeeding.

Norm for men

The daily calorie intake per day for males is much higher. To correctly calculate the energy requirement for a man, you need to know his lifestyle and the number of full years.

If a man wants to lose extra pounds, the daily calorie intake should be reduced, and when building muscle, it should be increased.

Norms for children and adolescents

The diet of children and adolescents should be varied and complete, as in the teenage body there are large hormonal changes, body growth. The daily calorie intake for the younger generation should take into account its physical activity - various sports, psychological stress, physical and mental stress per day.

If a girl is active, her norm will be from 1800-2100 kcal. For an active young man, the norm is 2200-2500 kcal. When guys lead a sedentary lifestyle, calorie intake should not be more than 2000 kcal.

The daily calorie intake per day for children is determined by age. A small growing organism needs to be provided with a sufficient amount of energy. The growth process of children occurs quickly, so every 6 months the calorie content must be adjusted.

Given the age, the need looks like this:

• from 12 months to 1 year 11 months - 1250 kcal;
• from 1 year 11 months to 3.5 years - 1450 kcal;
• from 3.5 to 6 years - 1850-2000 kcal;
• from 6 to 9 years - 2000-2400 kcal;
• from 9 to 13 years old - 2850 kcal.

It is not necessary to bring the calorie intake to the norm by the increased consumption of flour, confectionery, soda and other products containing a lot of sugar.

This may lead to:

Lower limits of normal

The calorie corridor is the lower and upper limit of daily calorie intake for weight loss or maintenance. Knowing the lower limit will help to know the individual metabolic rate (basal metabolic rate). There are many equations for calculating the metabolic rate. To the result of the lower limit of the norm, you need to add 200, and you get the upper limit.

To lose weight, you need to calculate an individual calorie corridor and start reducing it. Doctors advise not to go below the lower limit of the norm - 900-1000 calories per day. If losing weight consumes less, then he will constantly feel hungry and be stressed. At the same time, weight loss will stop, as the body will leave energy in reserve.

Why you need to stick to your daily calorie intake

Basal metabolism is the metabolism that occurs when a person is sleeping or at rest.

calories spent on natural processes physiology:

• breath;
• circulation;
• maintaining the temperature regime;
• growth of new cells.

Therefore, when calculating the exchange in absolute rest, the need for calories for active physical activities is not taken into account.

Proteins, fats and carbohydrates, getting into the body, provide the work of all organs, release energy for solving everyday tasks and actions. Giving the body the right amount of calories, a person greatly facilitates the work of the entire human mechanism. The body will respond with health, endurance, resistance to bacteria and good mood.

Consequences of under and over consumption of calories

Insufficient or excessive calorie intake may be asymptomatic, and may lead to the appearance of visible diseases and the development pathological conditions organism.

Malnutrition can lead to:

• decrease in immunity;
• diseases on the background of the psyche;
• problems with the stomach and intestines;
• oncological diseases;
• violations of the physical development of children and others.

Consequences of overeating:

To prevent these consequences, you need to balance the diet, replace high-calorie foods with low-calorie foods, combine proper and balanced nutrition with exercise and being outdoors.

Calculation of the norm according to the Muffin-Jeor formula

In 2005, the Muffin-Jeor formula was introduced to calculate the calorie intake per day. The equation was introduced by a team of nutritionists from America under the guidance of eminent doctors - Muffin and San Jeor. The formula is based on the calculation of the calorie requirement to maintain the current weight, taking into account activity.

There is a theory in 2 forms - simplified and modified:

1.A simplified way shows calories for the metabolism of men (MMB) and women (BM):

OOM \u003d (10 * kg (weight)) + (6.252 * cm (height)) - (5 * age) + 5;

OZH \u003d (10 * kg (weight)) + (6.252 * cm (height)) - (5 * age) - 162.

2. The modified Muffin-Jeor equation represents a more accurate number of calories, taking into account daily physical exertion - the result of the OOM and OOH is multiplied by the physical activity.

Activity is divided into 5 steps depending on physical activity:

• 1.2 - small;
• 1.38 - weak;
• 1.55 - moderate;
• 1.73 - large;
• 1.9 - super large (applies to people who work and exercise every day).

Harris-Benedict Formula

The Harris-Benedict equation has been very popular for many decades and has earned the approval of specialists. It was founded in 1919. Due to its simplicity, the formula is able to determine the individual rate in calories.

The equation calculates the required caloric volume for metabolism (BVR). After that, it becomes obvious how much less calories you need to eat in order to start losing weight.

BOO according to the theory of Harris-Benedict (age - full years, height - centimeters, weight - kilograms):

• female: BOO = 655.2 + 9.61 * weight + 1.851 * height - 4.69 * age;
• male: BOO = 66.48 + 13.76 * weight + 5.01 * height - 6.75 * age.

In 1984, the equation is revised and adjusted, in connection with innovations in medicine and people's lifestyle:

• female: SBI = 447.594 + (9.248 * weight) + (3.099 * height) - (4.331 * age);
• male: BOO = 88.363 + (13.398 * weight) + (4.798 * height) - (5.678 * age).

Ketch-McArdle Formula

The Ketch-McArdle equation is based on the calculation of lean body mass, which makes it possible to more correctly determine the calorie requirement per day. The calculation is based on muscle mass (MMT), so it is equally suitable for both males and females.

Basic exchange = 370 + 21.6 * muscle mass.

For example, for a person weighing 53 kg, with a fat content of 20% (10.6 kg of fat), which means that the body weight without fat will be 53 - 10.6 \u003d 42.4 kg calorie requirement per day will be:

370 + (21.61 * 42.4) = 1286 calories

In this case, activity should be taken into account, for example, it will be equal to 1.55 (training or physical work more than 2 times a week). Calorie requirement per day = 1.55 * 1286 = 1993 calories.

WHO Formula

The World Health Organization equation is based on daily calorie needs, taking into account activity (weight in kilograms).

For girls and women of age:

• 18 - 29: cfa * (0.0641 * weight + 2.038) * 241;
• 30 - 60: cfa * (0.035 * weight + 3.540) * 241;
• over 61: cfa * (0.039 * weight + 2.756) * 241;

For boys and men age:

• 18 - 29: cfa * (0.064 * weight + 2.897) * 241;
• 30 - 60: cfa * (0.485 * weight + 3.654) * 241;
• over 61: cfa * (0.493 * weight + 2.460) * 241.

CFA is activity, can take on the value:

• 1 - low, minimum loads;
• 1.3 - medium, training from 2 times a week, work of moderate severity;
• 1.5 - high, physical work, constant sports.

For example, a 28-year-old girl weighing 48 kg with a high CFA level needs: (0.064 * 48 + 2.038) * 241 x 1.5 = 1847 kcal.

Formula based on body area

The formula is based on the knowledge of a person's height and weight. Tall and thin people a basic level of exchange process will be higher. If an equal amount of calories is consumed daily by people with the same weight, but different in height (low and tall), then after a certain time a person of short stature will gain weight. In this case, a person of large stature will remain with the same weight.

Calorie consumption per 1 sq. m of body area per hour:

BJU norms per day for women, men and children

Proteins, carbohydrates and fats are important components of food. When following a diet and counting calories, it is necessary to take into account their ratio.

When determining the BJU norm, a person is determined in one of the following weight categories:

• Category 1 - body weight in the range of 30–50 kg;
• Category 2 - 51–60 kg;
• Category 3 - 61-70 kg;
• Category 4 - 71–90 kg.

Norm of carbohydrates:

Protein norm:

Fat rate:

Age affects the norms of BJU for children:

Food should be balanced for both adults and children. Excess or lack of BJU affects health and well-being.

Individual calculation of BJU

To calculate the individual level of BJU, it is necessary to calculate the level of your metabolism according to one of the formulas of well-known doctors and nutritionists.

It is known that in 1 g:

• protein - 4 kcal;
• fat - 9 kcal;
• carbohydrates - 4 kcal.

• 27% proteins;
• 23% fat;
• 50% carbohydrates.

Based on this, an individual BJU is considered (let's take the number of calories for a basic metabolism equal to 1250):

1. Proteins \u003d (1250 * 0.27): 4 \u003d 84 g.
2. Fat \u003d (1250 * 0.23): 9 \u003d 32 g.
3. Carbohydrates \u003d (1250 * 0.50): 4 \u003d 156 g.

The diet should be tailored to the goals and calorie needs, while maintaining a balanced ratio of BJU.

How many calories do you need to lose weight or build muscle

The daily calorie intake per day for everyone is individual and depends on lifestyle. And the purpose of counting calories is also different, one for dieting, the other for building muscle.

Modern nutritionists allocate a figure - 1000-1200. So many calories a woman and a girl need per day to provide the female body with everything necessary. For men - 1200-1500 kcal. By reducing these indicators, you can start to lose weight. It is not recommended to sharply reduce calorie intake, you need to gradually reduce it by 20%.

Proteins are responsible for muscle growth in the body, fats are responsible for stabilizing the fat layer, and carbohydrates are responsible for generating the necessary energy. The required calorie content of food depends on the specific sport and is calculated per kilogram of body weight. When the goal is weight gain, the calorie requirement should be 50-63 kcal per kilogram of body weight.

Rate of weight loss and gain

Excess weight is dangerous for a person, but a sharp decrease in it is also undesirable. Modern nutritionists believe that losing weight per kilogram in the first week of dieting will not harm the body. But weight loss should come not only through dietary nutrition, but also through sports and an active lifestyle.

In the first 2 weeks, water is lost, not fat reserves. Further, it is recommended to lose weight no more than 600 g per week. In order for weight loss to go faster, you need to consume more complex carbohydrates, while calorie consumption should be more than intake.

Sudden weight loss does not allow the body to adapt to new conditions. There is a decrease in the level of metabolism and a negative effect on the liver and kidneys. A rapid loss of fluid leads to flabbiness of the skin, to convulsive processes in the muscles and heart.

Advice from doctors and nutritionists on organizing a menu with calorie counting

Doctors and nutritionists recommend keeping a notebook when counting calories. In it, you need to plan your meals for every day, taking into account the recommended consumption of BJU, as well as calculate excessively accumulated reserves, or the desired kilograms. Proper nutrition should be accompanied by a psychological attitude to the benefits and benefits.

Nutritionists support the idea that a person should not limit himself in any products. The whole point of dieting and gaining weight should be based on calorie counting. You should not start a diet for any diseases, stress, difficult periods of life.

• daily food intake should be divided into 4 times, with breaks between them from 3 to 4 hours;
• reduce the consumption of smoked meats, marinades;
• the final meal should be 2.5 hours before bedtime (preferably earlier);
• the norm for the use of simple carbohydrates (pasta, confectionery);
• the distribution of calories should be as follows: breakfast - 30%, light snack- 10%, lunch - 40%, dinner - 20%, 5-10% - additional dinner;
• Drink a glass of water half an hour before eating.

Knowing the daily calorie intake per day, it is easy to adjust the diet and start the path to achieving the desired goal - gaining or losing weight. Counting the calorie content of foods will help you take a different look at nutrition and balance your life.

Article formatting: Vladimir the Great

Video on the topic: Daily calorie intake for a person

Calories are the energy that our body spends for its full functioning. How many calories you need to consume per day is determined by criteria such as gender and age, the presence or absence of physical activity in everyday life, and lifestyle.

This is due to the fact that a young body needs more energy for development and growth, the daily calorie intake for men and women differs, and different kinds activities burn different amounts of calories.

In order to determine, first find out how many of them are required in the norm for an ordinary person. Especially for those who are not going to lose weight.

How many calories to consume per day is normal for men?

With a sedentary lifestyle in which there is no sport, men over the age of fifty need only two thousand calories per day.

With the same lifestyle, a man from thirty to fifty will need 2200 kcal per day.

If the same men lead a moderately active lifestyle, for example, do daily exercises and walk on foot for an hour a day, then they should add another 200 to 400 calories per day to the above figures.

With an active, athletic lifestyle, men from eighteen to thirty years old should adhere to a daily allowance of three thousand calories. Men over thirty can reduce this figure by 100 to 200 calories. And the representatives of the stronger sex after fifty, which are recommended to consume from 2500 to 2800 calories.

Calories per day in foods that should normally be consumed by women

With a sedentary lifestyle, ladies after fifty need no more than 1600 calories per day. Women in the age category from 26 to 50 need 1800 kcal, and girls under 26 need two thousand.

With a moderate active lifestyle, the same indicators need to be increased by 200 units.

And with full activity, the average daily calorie intake for women under thirty is 2400 kcal, for ladies from 30 to 60 - 2200, and for women from sixty and above - two thousand calories.

The number of calories per day for weight loss, of course, will be less than the usual norm. And if a person wants to get better, then vice versa.

In addition to the above factors, the calculation of calories per day should also be based on the ratio of fats, carbohydrates and proteins in the food consumed. These are key trace elements that provide strength and energy to the body.

A Brief Overview of Trace Elements

When you lose weight, you need to strive not only to reduce the number of calories consumed per day, but also to ensure that these calories are properly distributed and bring maximum benefit to the body.

First microelement

Carbohydrates are the body's main source of energy. And they should make up 60% of the calories consumed per day.

Carbohydrates are simple and complex, or in another way - harmful and useful. A person who wants to lose weight should eat only complex ones, such as fresh vegetables and fruits, whole grains and products from them. Chocolate, buns, ice cream, pasta and potatoes (especially fried ones) should be completely excluded from the diet. What is their difference? Simple carbohydrates are quickly absorbed by the body, this leads to a sharp rise in blood pressure, but it also falls sharply, after which the person begins to feel severe hunger and fatigue. are processed by the body longer, besides, they are more nutritious, that is, satiety remains for more long time. When they are absorbed, blood sugar remains at normal level that does not cause fluctuations in mood and well-being.

Second microelement

Proteins are the building blocks of the body. Human nails and hair, organs and muscles are made up of protein.

Its daily rate should be 15%. When compiling a menu in calories for the day, make sure that at least 200 of them are from protein.

Proteins are animal and plant origin. Which one to choose depends on your preferences. In the so-called "animal" products, this trace element is contained in greater quantities. But at the same time, plant foods can be eaten more in volume without exceeding the maximum number of calories per day for weight loss.

Third microelement

Fats are the main component for activating the protective function of the body. Also, these trace elements are directly involved in metabolic processes.

Fat should be in the daily diet of 25-30%. For example, out of 1000 calories per day, 250 should be allocated specifically to fats. However, more than half of them must be unsaturated. They are also called "healthy". They are found in milk and dairy products, in fish and nuts, in olive oil. The amount should be reduced as much as possible in the diet. They are not only harmful to the figure, but also contribute to the acquisition of various heart diseases.

Count calories and lose weight

If you want to always stay in shape, you need to learn how to calculate calories per day. To do this, you need to find out the number corresponding to your main exchange.

For men, it is one calorie per kilogram of body weight per hour. For the weaker sex, this is 0.9 calories per kilogram per hour.

If you are a woman and you weigh 70 kg, then the basal metabolic rate is calculated as follows:

0.9 calories x 70 kilograms x 24 hours. This will be 1701.6 calories, round up and get 1702 calories per day.

In order to calculate the number of calories per day for weight loss to the desired result, you need to replace the existing weight in the formula with the one you want to get.

For example, you want to weigh 60 kilograms.

0.9 calories x 60 kilograms x 24 hours = 1296 calories. This is your daily allowance to lose weight.

However, these calculations are true for people with an inactive lifestyle. At the same time, if you go in for sports and you are a man, then 400 - 500 should be added to the figure obtained. If you go in for sports and you are a woman, then add another 250 - 350 kcal.

Take care of the safety of losing weight

If you really have problems with weight, then lose weight only under the supervision of a doctor. If you just decided to drop a few pounds, for example, by the beach season, then it will be enough to exclude simple carbohydrates and saturated fats from the daily menu and add more physical activity to your daily routine.

Weight loss should promote health and beauty, not harm them.

With very rapid weight loss, the liver suffers greatly. After all, the fats we hate are not burned anywhere and do not disappear from the body, as is commonly believed, they are simply processed into others. chemical elements. The first sign of excessively rapid weight loss is the appearance fatty acids in blood plasma in large quantities. This is poison for her, and the liver rushes to the rescue and begins to purify the blood. These fats are already accumulating in it, but in a different form. This may well lead to cirrhosis of the liver, and it is known to die from it.

In order to lose weight, you do not need to starve or take any special drugs. It hasn't done anyone any good yet. You should not trust advertising about miracle remedies, thanks to which you can eat as much as you like, whatever you want and at the same time lose weight. This doesn't happen. You can't fool the body. You just need to control yourself in order to spend more calories daily than you consume. From debilitating diets, among other things, hair falls out, nails deteriorate. Starvation adversely affects the heart and muscle function.

In addition to maintaining the balance of trace elements, you also need to consume the required amount of fiber and fluid per day. It is advisable to eat at the same time every day. For people who are losing weight, three meals a day are ideal, with the last meal three to three and a half hours before bedtime. Before compiling the menu, study in advance the ratio of the necessary trace elements in them. Cook tasty, healthy, balanced and beautiful food.

Remember that losing weight should be safe and bring joy and ease.