Daily calorie content. Daily calorie intake

Hello my dear readers! A real man should take care of his health. To do this, you need to know what and in what quantities you can eat. First of all, you need to determine what the daily calorie intake is for men.

The composition of the dishes is also important. It's worth eating a balanced diet. Each person should receive a certain amount of fats, proteins and carbohydrates. We need vitamins and microelements contained in foods. But, if you decide to take your health seriously, first calculate your daily calorie intake. This is the first priority.

Every person needs food. After all, we get energy from it. Many of us remember that the unit of measurement is the kilojoule. Indeed, the energy value on many products is also indicated in kilojoules. But for an ordinary person who is not keen on physics, this is inconvenient. Therefore, it was decided to equate 1 kilojoule to 4.186 calories.

The number of calories differs depending on the composition of the products. There are 9 kcal in 1 gram of fat. And in 1 gram of carbohydrates and carbohydrates there are 4 kcal. But not only the quantitative composition is important. All elements are absorbed differently. Carbohydrates are simple and complex. The latter are digested more slowly, and more energy is spent on this. Therefore they are more useful. But let's take a closer look at the quantitative indicators for now.

Do you know exactly how many calories you need per day? It all depends on energy consumption. If you play sports, your body expends more energy. Youth also has an influence. Young people need more energy.

Why do you need to know your norm?

If we start consuming more than we should, our body reacts instantly. Extra centimeters begin to appear on the stomach and sides. Unspent calories are converted into fats. The figure loses its relief and begins to “float”. In addition, overeating has a negative impact on health. After all, obesity leads to many diseases of the cardiovascular system, liver and kidneys.

Hunger doesn't do us any good either. By starting to sharply reduce the number of calories, we force our body to “panic”. As a result, muscle mass is destroyed, not fat. We become lethargic and irritable. However, without getting the desired result.

To keep yourself in great shape, you need to watch your diet and exercise. To always look your best, you don’t need to be afraid to ask for help. I really like the fitness trainings of Vladimir Molodov. He has good training for girls. And of course there is a great one training « Super relief" for men. He is the champion of Russia in bodybuilding and trains many celebrities. He will inspire anyone with his example!

Daily value for men

Approximate figures for daily calorie intake are known. On average, each man needs from 2400 to 3000 kcal. However, this figure may increase or decrease depending on lifestyle. Plus goals are important. If a person wants to lose weight, then the number of calories needs to be reduced.

For a young person from 19 to 30 years old, 2400 kcal is considered the norm. Provided that he leads a sedentary lifestyle. A man with the same data, but aged from 31 to 50, requires 2200 kcal. And from 51 years old, even less - 2000 kcal per day. If a man plays sports, then energy consumption increases. Therefore, the daily calorie intake should increase. To be more precise, your daily calorie intake depends on 4 main factors:

1. Your weight - the higher it is, the more you need to consume so that your weight does not change.
2. Your height – tall people need to eat more :)
3. Your age – as you age, your body consumes less energy
4. Your physical activity - if you work physically or go to workout regularly, then you need more calories than an office worker who has never seen a gym.

Formulas for calculating the daily value

The most common 2 formulas for calculating calorie intake are:

• Harris-Benedict formula
• Mifflin-San Geor formula

The first was proposed in 1919 (a modified version is now used). For a long time she was the only one. Now the Mifflin-San Geor formula is becoming more popular. It was developed quite recently, and nutritionists prefer to use it because... it is easier for calculations. On the jelly itself, the results of both formulas are very close.

Below I will give calculations using both formulas with examples. You can decide for yourself which formula suits you best.

First, measure your height and weight. Also determine what kind of lifestyle you lead. This information is needed to select the physical activity ratio:

• if you do not play sports and spend most of the day passively, then your coefficient is 1.2;
• when playing sports 3 times a week – 1.375;
• at 5 times a week – 1.4625;
• when you are engaged in physical labor and train intensively – 1.55;
• if your sports activities are daily, then your coefficient is 1.6375;
• your daily classes are intensive or not once a day – 1.725;
• and, if you also work physically, then the coefficient is 1.9.

Harris–Benedict formula

The formula itself is:

(88.36 + 13.4 * weight in kg + 4.8 * height in cm – 5.7 * age) * physical activity coefficient

Let's do the math for an example. A 40-year-old man weighing 88 kg and height 184 cm goes in for sports 5 times a week:

(88,36 + 13,4 * 88 + 4,8 * 184 – 5,7 * 40) * 1,4625 = 2812 kcal

Mifflin Formula - St. George

(10 * weight in kg + 6.25 * height in cm – 5 * age + 5) * physical activity coefficient

And again an example with the same man:

(10 * 88 + 6,25 * 184 – 5 * 40 + 5) * 1,4625 = 2684 kcal

As you can see, the difference in calculations using different formulas is within 5%, i.e. essentially not significant. You can take the average :)

If you want to simplify the task, you can use daily calorie calculator. He will easily calculate your rate.

That's all I wanted to tell you. Don't forget to subscribe to my blog and share the article on social networks.

The amount of consumption of certain dishes will allow you to maintain a balanced diet. Indeed, in addition to calories, it is worth paying attention to the presence of proteins, fats and carbohydrates. Especially if a man is trying to lose weight. In addition, the daily caloric intake rate is also important for those who engage in heavy physical labor or regularly train or visit gyms. Without the required amount of kcal, you simply won’t have enough strength to do it. At the same time, with an excess of calories, body weight will gradually increase and the problem of how to lose excess weight will arise.

Food is an integral element that no one can do without. At the same time, you need to consume a certain amount of foods that will fill the body with the necessary substances and also provide the necessary energy for a man’s activities.

The energy obtained from food products is measured in kcal. On the label of any of them you can see a column in which the number of calories per 100 g is indicated. Depending on what product is consumed, the minimum calories that the body will receive will be different. At the same time, it is also worth paying attention to other elements that an adult man should consume every day. These include proteins, fats and carbohydrates. The latter, in turn, can be of various types.

The most significant points in the calculation are:

• Weight. The higher this indicator, the more energy the body needs so that body weight does not change.
• Height. In this case, the same dependence applies as for weight. The larger a person, the more calories he needs.
• Age. The younger you are, the more kcal you spend.
• Indicator of physical activity, frequency of sports.

The most accurate formulas for calculating calorie intake

There are many formulas that allow you to determine your daily calorie intake. The most accurate and popular are two: the Mifflin San Geor formula and the Harris-Benedict formula. Despite the differences in setting the coefficients, they are based on the same indicators: height, weight, age, physical activity. The latter was created a century ago. Of course, today several amendments and adjustments have been made to it. The Mifflin-San Geor formula was invented relatively recently. But, despite this, it quite accurately determines the daily calorie intake depending on the indicators.

When calculating, one of the following indicators of physical activity can be used:

• For passive behavior and lack of regular exercise, a coefficient of 1.2 is used.
• If there are regular visits to the gym (3 times a week), then this indicator should be 1.375.
• With more frequent training (5 times a week), the coefficient increases to 1.4625.
• For frequent training and for work that involves heavy physical labor, it is necessary to use a coefficient of 1.6375.
• If gym classes are more frequent and can be carried out several times a day, then an indicator of 1.725 should be used.
• For frequent sports activities that take place several times a day, which are supplemented by physical work, it is necessary to use a coefficient of 1.9 in the formula.

Harris-Benedict formula

They look like this:

(88.36+13.4*body weight in kg+4.8*height in cm-5.7*number of years)*physical activity coefficient

Initial data:

• Height – 184.
• Weight – 88.
• Age – 40.
• Physical activity – going to the gym 5 times a week.

The calculation will look like:

(88.36+13.4*88+4.8*184-5.7*40)*1.4625=2812 kcal.

Mifflin-St. Geor Formula

The original formula is as follows:

(10*weight kg+6.25*height in cm-5*number of years+5)*physical activity indicator.

With the same initial data given above, the calculation will be as follows:

The daily calorie intake for women, men and children per day is radically different. Not only age, metabolism and lifestyle play a big role, but also the goal you want to achieve. Do you have a desire to lose weight? The daily calorie intake per day should be “poor”. Have you decided to get better? The daily calorie intake must be increased. How to correctly calculate the daily calorie intake for a person so as not to harm the body? Use tables and examples to determine your daily intake.

The course of metabolic processes in women and men differs, therefore, on average, the daily calorie intake for a woman is 2000 cal, and for a man - 2500 cal - average values. Using formulas, examples and tables from the article, you can make the calculation more accurately. You can correlate the results with your lifestyle.

Daily calorie intake for humans

First of all, let's look at what a calorie is - a unit of energy thanks to which a person lives. When there is too much of this energy, it is stored in fat masses. It happens that the energy received is not enough for life support; in this case, the body takes energy from adipose tissue. This is how you lose weight.

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

For example:

• What activity does the person engage in?
• Is physical activity included in his life?
• Gender and age also affect daily calorie intake.

For example, a young body requires more calories per day. Consumption is due to the fact that a lot of energy is spent on the development of the body. In adulthood there are no such needs. Right?

Another example: one person works in an office and has a sedentary job, while another works hard in the workshop. The first one needs fewer calories per day than the second one. And if a person is engaged in intense training, then the calorie consumption in this case is very large, therefore, he needs to eat more.

Main points:

1. the closer a person gets to old age, the fewer calories he needs;
2. a woman's daily calorie intake is lower than a man's;
3. pregnant girls and young mothers must provide energy not only for themselves, but also for the baby;
4. People involved in intense exercise should consume 2 times more calories per day.

Is the quality of calories consumed important?

Basically, everyone understands the quantity of calories, but many are confused with the quality. How much does the quality of calories consumed affect? Food should be balanced:

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

Severely violating these proportions, for example, eating a large amount of fatty foods that do not have enough proteins and carbohydrates, you will get excess fat deposits .

In most cases, your daily menu should contain a large amount of fresh vegetables and fruits - in this case, you are not afraid of excess weight.

By consuming mainly carbohydrates, there is plenty of energy for the body to function, but there is little protein. You will immediately notice a painful condition:

Each element: protein, carbohydrate, mineral, vitamin is important for our body to stay healthy. If a person begins to consume one thing in large quantities, then by definition he lacks something else - simple logic.

Judge for yourself, it’s impossible to eat only sweets, isn’t it? It is also impossible to eat only meat! The correct combination must be observed.

To increase the quality level of your health, try to remove all animal fats, confectionery products, and sugar from your daily diet. This is enough to start the body’s processes of self-healing and weight loss. The painful condition will pass and good spirits will appear!

How to calculate the daily calorie intake for a person

Every hour the body burns 1 calorie to maintain each kilogram of body weight. Let's say your weight is 55 kg, multiply it by 24 hours a day and get your daily calorie intake:

55 * 24 = 1320 cal

Please note! This amount of energy is only enough to maintain the body in working condition.

Don't forget also about:

• Digestion of food (about 200 calories required);
• Very active or athletic activity (a lot of energy goes into this, look at children, they are constantly on the move);
• Mental work also requires a large amount of energy;
• and so on…

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

General rules for counting calories.

The daily calorie intake per day can be set more accurately than shown in the table above. There are general counting rules:

1. Every 10 years, the amount of energy consumed decreases by 2%;
2. A short person needs fewer calories than a tall person;
3. On average, it takes 24 calories every hour to maintain 1 kg of body weight.

This is some simple math! The older and shorter you are, the fewer daily calories you need. And the higher and younger you are, the more calories you should eat per day. Over the years, consumption becomes less intense compared to childhood.

Daily calorie intake per day for a woman.

Let us repeat, a woman needs less daily calories than a man. What does this depend on?
From such factors:

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

Women gain weight faster - physiology decides. It is obvious that the female body is trying to store fat reserves in case of childbirth, so the fat layer grows by leaps and bounds. Such a feeling! This does not happen to all women, but they have to be careful with sweet and flour products.

It all depends on the purposes for which you are doing the calculation. When you are faced with the task of maintaining the body in its current state, without any weight loss, we will offer you to choose one of the options below. If you want to lose weight, read on.

Sedentary life.

• Girls aged 18 - 25 should absorb about 2000 calories per day;
• Girls and women aged 26 - 50 years old need 1800 calories per day;
• For women over 50, the daily calorie intake is 1600 Kcal.

Average activity.

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

High activity.

• The norm of calories per day for a girl aged 18 - 30 years old, on average, should eat 2400 calories;
• 31 – 60 years – 2200 calories;
• For a woman over 60, 2000 calories per day is enough.

Try to look at these norms relatively. Do you think you should lose weight? Reduce your daily calorie intake slightly. After a while you will see the result. Record your calories and weight every day. After a while you will see the result, although it may not exist. Depending on the results, adjust your daily calorie intake up or down.

Daily calorie intake for a woman when losing weight.

Consider all the recommendations and advice we have given you above. After choosing the daily calorie intake that best suits you, subtract 500 calories from it. This approach will allow you to lose 0.5 kg of body weight every week.

The process of losing weight at this pace will help the body maintain your skin in an elastic state, eliminating sagging skin from sudden weight loss.

Try to use gentle weight loss and do not drop your daily calorie intake below 1200, because the body may experience stress and at a certain stage weight loss may stop. It’s simple, the body will switch to an “economical mode” of life support.

Now let's look at the formulas for determining the daily calorie intake for a woman when losing weight.

Mifflin-San Geore formula for women.

The formula was developed by San Geor several years ago. This formula is the most accurate calculation of the daily calorie intake. The daily calorie intake for a woman is calculated as follows:

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

• 1.2 – very little or no physical activity;
• 1.375 – do sports 3 workouts per week;
• 1.4625 – do sports every day, except weekends;
• 1.550 – intensive training except weekends;
• 1.6375 – do sports every day, seven days a week;
• 1.725 – daily intense exercise or 2 times a day;
• 1.9 – intense training every day, plus hard physical work.

Harris-Benedict formula: calculation for women.

This formula was derived by Harris-Benedict in 1919, so for modern life this daily calorie requirement for a person is inaccurate, but we give it as an example. The daily calorie intake for a woman is calculated as follows:

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

We multiply the resulting number by your activity coefficient from the list above.

Do you see? There are many ways to determine the most accurate daily calorie intake for a woman, both for weight loss and for a normal lifestyle. Try to calculate your daily norm right now. If something doesn’t work out, write in the comments, we will help.

Daily calorie intake per day for a man.

The daily calorie intake per day for a man differs from the women's intake. Men require more protein to build muscle mass. Of course, if a man leads an active life. Protein is the building block for building muscle mass.

A man’s fat is deposited not on his hips, but on his stomach, so it’s easier and faster for a man to lose weight. It is enough to increase physical activity, eat less bread and sugar, and within a week you will feel the result. They say that men have a harder time tolerating varied diets. We don't think so!

For women, the maximum weight loss rate is 2 kg per month or 0.5 kg per week. It is quite possible for a man to lose 4 kg per month or 1 kg per week. In our personal example, a man lost 30 kg in less than a month. Now a year has passed since then, and the weight remains at the reference level.

Let's find out how many calories are best for a man to consume in order for the body to function without interruption, in order to maintain weight at the desired level? And also, how many calories should you consume daily to lose weight? Choose the option that suits you.

Sedentary lifestyle.

• Men 18 to 30 can consume 2,400 calories per day;
• At the age of 31 to 50 years, the daily intake will be 2200 calories;
• For men over 50, 2000 calories per day is enough.

Moderate activity.

• For men from 18 – 30, 2600 – 2800 calories are enough;
• At 31 - 50 years of age, the norm is already less - 2400 - 2600 calories per day;
• Those over 50 can enjoy 2200 – 2400 calories.

High activity.

• At 18-30 years old it is better to eat 3000 calories per day;
• For men aged 31–50 years, 2800–3000 calories will be enough;
• Men over 50: 2400 – 2800 calories per day is enough.

Mifflin Formula - St. George for men.

10 x body weight (kg) + 6.25 x human height (cm) – 5 x (number of years) + 5

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

• 1.2 – no physical activity or it is minimal;
• 1.375 – three workouts for the whole week;
• 1.4625 – do sports 5 times a week;
• 1.550 – intensive training all week, except weekends;
• 1.6375 – regular workouts every day;
• 1.725 – intensive training every day or more than 1 rub. in a day;
• 1.9 – daily training combined with hard physical work.

Harris-Benedict formula for men.

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

66.5 + 13.75 x body weight (kg) + 5.003 x human height (cm) – 6.775 x (how old)

As in the Saint-Geor formula, the result obtained must be multiplied by your physical activity indicator.

Calorie intake per day for weight loss.

It is easy to calculate the daily calorie intake per day for weight loss, given that you have already chosen the appropriate option for yourself from the lists above. To lose excess fat, remove 20% of the calories from the resulting option.

For example, you determined that your calorie intake = 2000 cal, which means we subtract 20% from this value and get:

2000 cal – 20% = 1600 cal

Do you want to lose weight very quickly? Remove 40% from your norm:

2000 cal – 40% = 1200 cal

See, it's simple! Try to maintain the number of calories consumed at least 1200 (the minimum value to provide the body with energy). Believe me, consuming 1200 calories a day will help you lose weight very quickly.

Track your weight loss results, take daily measurements in your workbook:

1. How many calories did you eat;
2. What is your body weight.

If you buy food products that do not indicate calories (Cal), but kilojoules (J), use this comparison: 1 Cal = 4.184 J.

Daily calorie intake for children.

We have figured out the daily calorie intake per day for women and men. Let's talk about the daily calorie intake for children.

Based on age, the daily norm is as follows:

1. From 6 months to 1 year – 800 calories per day;
2. If the child is 1–3 years old, 1300–1500 calories are enough for the body to function properly;
3. 3 – 6 years 1800 – 2000 calories will be considered the norm for children;
4. When children are 6 to 10, they will need 2,000 to 2,400 calories per day;
5. And at 10–13 years of age, the daily norm increases to 2900 calories per day.

In the following age intervals, the norm for children is equal to the norm for young men and girls.
It is worth paying attention to the quality of the food you give your child. The diet must include fresh fruits and vegetables, cereals. But there should be less sweets and baked goods. Flour products, sugar, and confectionery sweets from the store are real POISON for a child’s body. Nowadays there is so much stuff in the store: chips, lollipops, various sweet drinks. We need to protect our children from this poison.

Some children are very active, and their bodies are growing, so the need for energy is increased. Others behave calmly, and the daily calorie intake may be lower. Parents must themselves determine the daily intake of a little person. It's quite easy to do!

See how much energy is spent on various activities:

• calm video games - consumption of 22 calories per hour;
• active video games - consumption of 150 calories per hour;
• bicycle racing - 118-172 calories/hour;
• skateboarding – 74-108 calories/hour;
• slow dancing lessons – 100 calories/hour;
• even sleeping takes 13-19 calories/hour;
• inactive TV viewing consumes 15-22 calories/hour;
• doing homework requires 20 calories for every 15 minutes of work;
• regular laughter consumes 10-40 calories every 15 minutes.

Table for calculating daily caloric intake.

For convenience, we have provided a table for daily calculation of calorie intake per day for women, men and children.

The daily calorie intake per day for women, men and children will differ dramatically. However, creating the right diet for yourself is quite simple:

• Determine your current weight. To lose weight, the daily amount of calories should be less than if you need to gain weight;
• select the desired norm from the above tables based on the number of calories consumed and adjust it as necessary;
• measure and record your calorie intake and body weight daily;
• After a while, look at the result and, if necessary, adjust the daily calorie intake per day.
• Be sure to monitor the quality of the food you eat;
• Remember the proportions of proteins, fats, carbohydrates.

Do you want to have a healthy and strong body, never get sick and be slim? Follow three simple rules:

1. Carry out a comprehensive cleansing of the body, starting with the intestines;
2. Switch to eating raw plant foods without heat treatment and without mixing;
3. Once a week, do fasting fasting days.

The issue of losing weight and maintaining normal weight interests not only women, but also men. To accurately understand how many calories a man needs in order not to harm the body, nutritionists advise using special calorie counting techniques. For men, as well as for women, the method of such calculation is quite simple: the individual daily calorie intake is calculated depending on body parameters and lifestyle, and after that a decision is made on how many calories this indicator needs to be reduced in order to lose weight was more efficient.

The daily calorie requirement for men is usually different from the daily calorie requirement for women. It is believed that for the same weight, a man should consume an order of magnitude more calories than a woman. The calorie norm for men is on average about 2500-2700 kcal, while women need 1800-2000 kcal per day.

The reason for such differences is in the speed of metabolic processes in the female and male bodies. Oddly enough, it is believed that it is much easier for men to lose weight than women, even if we take into account that they tend to eat more food. A faster metabolism helps the male body maintain its shape. In addition, the need for more calories for men is explained by the presence of more muscle mass, which requires more energy to fully develop.

The main differences in the required number of calories per day for men and women

In addition to requiring more calories per day for men, they also need to consume more protein (due to greater muscle mass) than women. As a rule, this applies to those who play any kind of sport and who have a job related to physical activity. If a representative of the stronger sex has an office or sedentary job, then the approximate calorie intake for men in this case will be equal to the indicators discussed above.

Another difference between the characteristics of the female and male body is that they are able to deposit fat in different ways: “female” or “male” type, respectively. For example, excess fat in women most often accumulates in the thighs and lower abs, while in men it is concentrated mainly in the upper abdomen. In the case of men, losing weight is easier; all you need to do is apply the necessary set of physical exercises and adhere to the principles of proper nutrition, which cannot be said about the female body. That is why, as a rule, it is always easier for men to get their body in order.

However, women are usually more resilient mentally and demanding of themselves, so it is easier for them to limit their diet and adhere to even the most strict nutritional systems aimed at losing weight than for men. However, calories are just as important for men as they are for women. Therefore, the question of how many calories a man needs for normal functioning is also relevant.

In addition, representatives of the weaker and stronger sexes also have different weight loss norms that are safe for the body, which must be observed when losing weight. This is important if the diet implies the possible occurrence of health problems due to a limited diet. For women, the safe amount of kilograms lost is about 0.5-1 kg per week or 2-3 kg per month. For men, this figure ranges from 1 kg and 4 kg, respectively.

And it's not just a matter of metabolism. A woman’s body, by nature, is aimed at procreation, bearing and giving birth to children, so it is more prone to accumulating excess fat “for protection” and “in reserve,” and most often it is quite difficult to get rid of such fat. It is much easier for representatives of the stronger sex in this regard, however, in order for their body not to experience a lack of energy, it is necessary to know about the number of calories for a man, especially if he is trying to lose weight.

How many calories does a man need to lose weight?

Recently, there are many different methods for calculating the required number of calories for men, so nutritionists do not advise using average figures for the daily calorie intake, which does not take into account the individual needs of the male body. To determine the individual calorie intake for men, you can use the following formula:

• For men aged 18-30 years: (0.063*male weight (kg)+2.9)*240*ELISA, where ELISA is the physical activity index;
• For men aged 31-60 years: (0.05*male weight (kg)+3.65)*240*ELISA;
• For men aged 60 years and older: (0.05*male weight (kg)+2.46)*240*ELISA.

The physical activity index for men is equal to the following indicators:

• 1.1 – with low activity;
• 1.3 – with average activity;
• 1.5 – with high activity.

After carrying out the calculations, you will get the number of calories per day for a man that the body will need to maintain weight. In order to lose weight, this value should be reduced slightly. In addition, we should not forget about regular physical activity, which will help you cope with the task faster.

In the modern world, more and more attention is paid to a healthy lifestyle. The media promote sports, tell amazing stories of people who were able to lose excess weight, and show materials about the consequences of poor nutrition. Whatever goal a person sets, he needs to start by establishing the daily calorie intake per day.

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

The unit of energy value is the kilojoule (kJ) or kilocalorie per 100 g of food. All foods have calories. But things like black tea and dried dill are low-calorie foods.

Useful and harmful calories

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

Most calories enter the body from carbohydrates.

Complex carbohydrates are found in:

• cereals;
• vegetables;
• saccharides

Fast carbohydrates - in sugar, chocolate and confectionery products. In the first case, the body will receive a lot of energy, microelements, 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. Such calories are called harmful.

Healthy calories come from natural foods, while harmful calories come from processed ingredients enhanced with flavoring additives.

Norms for women and pregnant girls

A woman needs less calories than a man.

To calculate the calorie intake per day, they need to take into account:

• 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 – 1750 kcal;
• over 49 years old – 1550 kcal.

At an average activity level:

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

During an active life:

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

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

The daily amount of calories per day depends on the stage of pregnancy. As it increases, calorie intake should also increase, ranging from 2500 to 3200 - in the last weeks of pregnancy.

So, the expectant mother should consume at least 3,500 calories per day. Their third part goes to hormonal changes, to providing the fetus with everything necessary, preparing the woman for future childbirth and breastfeeding.

Norm for men

The daily calorie intake per day for males is significantly higher. To correctly calculate a man’s energy needs, you need to know his lifestyle and the number of completed years.

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

Norms for children and adolescents

The diet of children and adolescents should be varied and complete, since the teenage body undergoes major hormonal changes and body growth. The daily calorie intake for the younger generation should take into account their physical activity - playing various sports, psychological tension, 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 are sedentary, calorie intake should not exceed 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 caloric intake must be adjusted.

Taking into account 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 – 2850 kcal.

You should not increase your caloric intake to normal by increased consumption of flour, confectionery, soda and other products containing a lot of sugar.

This may result in:

Lower limits of normal

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

To lose weight, you need to calculate your individual calorie range and start reducing it. Doctors advise not to eat less than the lower limit of normal - 900-1000 calories per day. If someone who is losing weight eats less, they 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 sleeps or is at rest.

Caloric intake is spent on natural physiological processes:

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

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

Proteins, fats and carbohydrates, when entering the body, ensure the functioning of all organs and release energy for solving everyday tasks and actions. By providing the body with the required amount of calories, a person significantly facilitates the work of the entire human mechanism. The body will respond with health, stamina, resistance to bacteria and good mood.

Consequences of insufficient and excess calorie intake

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

Poor nutrition can lead to:

• decreased immunity;
• mental illnesses;
• problems with the stomach and intestines;
• oncological diseases;
• disorders of the physical development of children and others.

Consequences of eating in excess:

To prevent these consequences, you need to balance your diet, replace high-calorie foods with low-calorie foods, combine proper and balanced nutrition with exercise and spending time in the fresh air.

Calculation of the norm using the Muffin-Jeor formula

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

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

1.A simplified method shows calories for the metabolism of men (MME) and women (WM):

OOM = (10 * kg (weight)) + (6.252 * cm (height)) – (5 * age) + 5;

TL = (10 * kg (weight)) + (6.252 * cm (height)) – (5 * age) – 162.

2. The modified Muffin-Geor equation provides a clearer calorie figure, taking into account daily physical exertion - the resulting result of BW and TB is multiplied by physical activity.

Activity is divided into 5 stages depending on physical activity:

• 1.2 – small;
• 1.38 – weak;
• 1.55 – moderate;
• 1.73 – large;
• 1.9 – super large (includes people who physically work and train every day).

Harris-Benedict formula

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

The equation calculates the required caloric volume for metabolism (BOO). After which it becomes obvious how much fewer calories you need to eat to start losing weight.

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

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

In 1984, the equation was revised and adjusted due to innovations in medicine and people's lifestyles:

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

Ketch-McArdle formula

The Ketch-McArdle equation is based on calculating lean body mass, which makes it possible to more accurately determine calorie needs per day. The calculation is carried out taking into account muscle mass (MMT), so it is equally suitable for both male and female representatives.

Basal metabolic rate = 370 + 21.6 * muscle mass.

For example, for a person weighing 53 kg, with a fat percentage of 20% (10.6 kg of fat), which means that body weight without fat will be 53 - 10.6 = 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 caloric needs based on activity (weight in kilograms).

For girls and women of age:

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

For boys and men of age:

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

CFA is activity and can take on the following meaning:

• 1 – low, minimal loads;
• 1.3 – average, training from 2 times a week, moderate work;
• 1.5 – high, physical work, constant sports.

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

Formula based on body area

The formula is based on knowledge of a person's height and weight. Tall and thin people will have a higher base metabolic rate. If people with the same weight but different heights (short and tall) consume the same amount of calories every day, then after a certain time a short person will gain weight. In this case, a tall person will remain at the same weight.

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

Norms of BJU per day for women, men and children

Proteins, carbohydrates and fats are important components of food. When following a diet and counting calories, you must take into account their ratio.

When determining the BZHU norm, a person is assigned to 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.

Carbohydrate intake:

Protein norm:

Fat allowance:

BJU norms for children are affected by age:

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

Individual calculation of BZHU

To calculate your individual BJU level, you need to calculate your metabolic rate using one of the formulas of famous 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 basic metabolism equal to 1250):

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

The diet should be designed taking into account goals and calorie needs, while maintaining a balanced ratio of BZHU.

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

The daily calorie intake per day is individual for everyone and depends on lifestyle. And the purpose of counting calories is also different, for one - to maintain a diet, for another - to build muscles.

Modern nutritionists highlight the figure – 1000-1200. This is how many kcal a woman and girl need per day to provide the female body with everything it needs. For men – 1200-1500 kcal. By reducing these indicators, you can begin 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 producing the necessary energy. The required caloric content of food depends on the specific sport and is calculated per kilogram of body weight. When the goal is to gain weight, calorie needs should be 50-63 kcal per kilogram of weight.

Rate of weight loss and gain

Excess weight is dangerous for a person, but its sharp reduction is also undesirable. Modern nutritionists believe that losing one kilogram of weight in the first week of dieting will not harm the body. But weight loss should occur not only through dietary nutrition, but also through exercise 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. To lose weight faster, you need to consume more complex carbohydrates, and your calorie intake should be greater than your intake.

A sharp weight loss does not allow the body to adapt to new conditions. There is a decrease in metabolic rate and a negative effect on the liver and kidneys. A rapid loss of fluid leads to sagging skin and convulsive processes in the muscles and heart.

Advice from doctors and nutritionists on organizing menus with calorie counting

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

Nutritionists support the idea that a person should not limit himself to any foods. The whole point of dieting and weight gain should be based on calorie counting. You should not start a diet if you have any illnesses, stress, or difficult periods of life.

• daily food intake should be divided into 4 times, with breaks between them of 3 to 4 hours;
• reduce the consumption of smoked meats and marinades;
• The final meal should be 2.5 hours before bedtime (preferably earlier);
• norm for the consumption 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;
• half an hour before meals, drink a glass of water.

Knowing the daily calorie intake per day, it is not difficult to adjust your diet and begin the path to achieving your desired goal - weight gain or loss. Counting the calorie content of foods will help you look at nutrition differently and balance your life.

Article format: Vladimir the Great

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