Daily calorie intake for humans (women, men, children). Daily human calorie intake

Each person is individual, and each formula may have errors. You need to choose the formula that will work for you.

Start with the average, or a formula approximating the average. If the results are not as effective as expected, try the following value: for weight loss - a lower value, for mass gain - a higher value.

Harris-Benedict equation

Basal metabolic rate according to the Harris-Benedict formula is determined taking into account gender, age and body size. The equation was first published in 1918. The formula is suitable for men and women over 18 years of age.

This formula has a fairly large error - according to the Academy of Nutrition and Dietetics, 90% agreement between the results and real data was recorded only in 60% of cases. That is, in 40% of situations the equation may show incorrect data, and mainly in the direction of increase. That is, as a result of the calculation, it may turn out that the need for calories is overestimated and a person begins to consume more calories than he actually needs.

New Harris-Benedict equation

Due to shortcomings of the basic Harris-Benedict formula, an updated equation was published in 1984. Rosa and Schizgal conducted a study on a larger group, with data taken from the research materials of Harris and Benedict in 1928-1935.

This formula already takes into account the features that in the old formula led to excess calories and therefore this formula was most often used to determine basal metabolism before 1990.

Mifflin Formula - St. George

Over time, people’s lifestyles change, new products appear, nutritional schedules and physical activity change. A new formula has been developed; it does not take into account the body's muscle mass, and is also calculated based on height, weight and age. This equation is used in clinical settings to determine calories based on basal metabolic rate.

According to research by the American Dietetic Association, the Mifflin-San Geor formula turned out to be the most accurate. In other sources it is considered. that this formula is 5% more accurate than the Harris-Benedict formula, but can still give a spread of +-10%. But this equation was only tested on Caucasian patients and therefore may not be accurate for other groups.

Ketch-McArdle formula

The formula was not developed based on weight, but rather on lean muscle mass. Thus, this formula ignores energy aimed at maintaining fat and its accuracy for obese people is lower than for athletic people.

If you are in good physical shape, the result of this equation will be quite accurate for you. If you have just set out on the path to improving your figure, use the Mifflin-San Geor formula.

WHO formula

The World Health Organization formula is based on the Schofield formula (gender, age, weight) taking into account height, which is currently used. Previously used in US dietary guidelines. Based on basal metabolic rate, thermic effect of food, physical activity and thermoregulation.

Based on body area

The formula is suitable for people over 20 years of age. Energy expenditure (or metabolic rate) at rest is proportional to body surface area, usually expressed in kcal per square meter of body surface area per hour (kcal/m2/m). Body surface area can be calculated based on your height and weight.

Calorie calculation

Why do you need to calculate the number of calories per day?

The answer is simple - in order to maintain, gain or lose weight, you need to know how many calories your body consumes. If you want to lose weight, you need to burn more calories than you consume. You only get calories if you eat or drink something. And you have to constantly spend calories - on the work of the body itself, on physical and mental stress.

Average number of calories per day

In general, women require 1500-2000 calories to maintain weight. For men, this value is higher - 2000-2500 calories.

How many calories do you need to lose weight or gain weight?

Using an online calculator, you can calculate the calorie needs that you need for your existence, and calculate the number of calories for losing weight, gaining or maintaining weight. Calories are calculated based on weight, height, age and activity. Based on the data received and your desired weight, the calculator will calculate the number of calories you should consume per day to lose, gain or maintain weight. As a rule, calculations are made using several methods that will show an approximate range. This is done to minimize the error of each individual calculation method.

Minimum calories per day for weight loss

The calculation of the number of calories is shown in the “Weight loss” column. "Extreme Weight Loss" will show you the minimum possible calorie values ​​for reference, but it is not recommended to use them. If you reduce your calorie intake below the minimum, your body will begin to burn not only fat, but also muscle to obtain energy. The metabolic rate will drop and even a slight excess of calories will be stored by the body. In addition, muscles consume several times more energy than fat cells. Therefore, burning muscles does not lead to positive results.

Zigzag calories

The calculation results contain a table for calculating calories by day, the so-called “zigzag”. It is believed that the best results are obtained if you vary your daily caloric intake slightly, maintaining an average value.

How to count kilocalories

A kilocalorie is a thousand calories. One calorie is how much energy is required to heat 1 ml of water by 1 degree. But there is also a food or dietary calorie, which is equal to a kilocalorie. Product packaging may indicate the calorie content of foods as either “kkak” or “cal”, and this will be referred to as kilocalories.

Calorie calculation example

Anna, office worker, two children. Does household chores when not at work. He goes in for sports three times a week. Height 163 cm, weight 65 kg, age 35 years. Wants to reduce weight to 57 kg. According to the Mifflin-San Jeor formula, the daily calorie consumption will be 1833 kcal, on average 1918. To lose weight, Anna needs to reduce her daily calorie intake by about 500 calories per day, that is, consume 1400 kcal.

Should you eat the same amount of calories?

You can stick to the same number of calories per day, or you can move 200-500 calories to the previous or subsequent day from the day of training. Also, if your weight suddenly stops (weight plateau), then consuming calories according to the Zigzag pattern will help move it off the ground.

Is it possible to lose weight only on a diet?

You can lose weight, but when you reduce your daily caloric intake, a person loses not only fat, but also muscle. Try to lead a more active lifestyle, do exercises, add small physical activities

Weight loss rate

Weight gain rate

The ideal amount for increasing muscle mass is 1 kg per month for men and 0.5 kg per month for women. A large increase will lead to an increase not only in muscle, but also in fat.

Should I drink water?

Drinking clean water is necessary when losing weight.

Warning

All calculations are based on mathematical and statistical formulas. But only a doctor can give an accurate assessment and recommendations. Please consult your physician before starting a diet or changing your exercise level.

If you're serious about your health and fitness, you know how important it is to meet your daily caloric intake. The predominance of certain nutrients in the body can lead to obesity, various serious diseases and loss of human mobility. Scientists and nutritionists from all countries have proven that a correctly calculated and applied daily calorie intake leads to excess weight loss and relief from many ailments. Let's figure out what this norm should be for women and men.

How many calories should a person consume per day?

There is a special table with which it is easy to calculate the exact amount of energy consumed per day, required by a person for normal life. It is based on several parameters: the person’s gender, number of completed years, weight, height. The physical activity that has to be performed during the week is also taken into account (for example, attending sports training, physically demanding work). There are different indicators for each age period and gender, see for yourself.

Women

Depending on the active lifestyle of women of different age groups, their daily calorie intake should not exceed certain indicators to avoid excess weight. The older you get, the smaller the required amount of energy elements per day becomes. Children and teenagers need more nutrients as their bodies grow and develop. Here are the averages for each age of women separately, calculated in kilocalories:

• Girls under 17 years old need to consume up to 2760 kcal every day.
• Women aged 20 to 30 years old are recommended to consume 2000 kcal if they lead a predominantly sedentary lifestyle. With moderate activity, the need will be 2200 kcal, and if there is a lot of activity during the day - 2400 kcal.
• Pregnant women need to consume much more energy (up to 3600 every day).
• After 30 years and up to 50, women who want to reduce their weight should eat no more than 1800 kcal daily. With average activity, the level of energy consumed will be 2000 kcal, and with high activity – 2200 kcal per day;
• After 50 years, the level of energy consumption drops to 1600 kcal if a woman does not engage in physical activity. With average activity, she can eat up to 1800 kcal, and with high activity - 2000 kcal daily.

For men

To maintain normal functioning, men need more fats, proteins and carbohydrates daily, as they lead a physically demanding, active life. Depending on how busy the day is with movement and physical activity, the rate of energy consumption per day will vary. Below you will find the average norm for each age of men, calculated in calories:

• Boys under 17 years of age need to consume up to 3,160 kilocalories of energy daily.
• From the age of 20 to 30, a man's daily energy requirement is: for active guys - 2800 kilocalories, with average activity - 2400 kilocalories, and with a sedentary lifestyle - 2200 kilocalories.
• From 31 years old to 50 years old, the indicators change: 2400 kilocalories for sedentary men and 2600 kilocalories for active ones.
• Older men should consume 2,400 kilocalories per day with high activity and 2,200 kilocalories with low activity.

Children and teenagers

For the youngest representatives of humanity, the daily calorie intake increases with age, so they need to be fed a little more. However, this does not depend on the child’s gender or physical activity. For example, from birth to one year, a baby needs 800 kilocalories daily. By the age of 5, this need grows to 1800 kcal, and by 10 – to 2380 kcal. Teenagers under 14 years old need to consume 2860 kilocalories.

Formulas for calculating daily calorie intake

Additionally, there are special calculations that help calculate the required number of calories per day to ensure the normal functioning of the human body. Each calculation method uses its own parameters, but the goal does not change: it is important to correctly calculate the required level of kcal for daily consumption. Check out the most accurate and well-known calculation formulas.

This calculation method was developed relatively recently (10 years ago) and is the most advanced way to calculate daily calorie intake. The American National Dietetic Association has established that the Mifflin-San Geor calculation (or Muffin-Geor otherwise) helps to determine as accurately as possible what the daily requirement of calories is for the human body in a state of rest. Check out the calculation options below.

• For women:

9.99 * body weight (kg) + 6.25 * height (cm) – 4.92 * age – 161;

• For men:

9.99 * body weight (kg) + 6.25 * height (cm) – 4.92 * age + 5

To calculate your individual daily calorie intake, you will need the following coefficients that correspond to your level of physical activity. Select the appropriate number and multiply with the result obtained from the formula (above).

• 1.2 – indicates minimal or no physical activity in your life;
• 1.4 – you visit a fitness club no more than three times a week;
• 1.5 – frequency of visits to the fitness club occurs up to 5 times a week;
• 1.55 – you get intense exercise 5 times a week;
• 1.64 – you continuously visit the fitness club every day;
• 1.7 – you do quality physical exercise several times every day (for example, bodybuilding);
• 1.9 – in addition to daily physical activity, you do physically difficult work (for example, if you are a professional athlete).

This is another method that helps calculate the number of kcal needed to maintain the body's vital functions when it is in a state of rest. The results of the Harris Benedict formula are calculated taking into account a person’s age, because the basal metabolic rate continuously changes in the body over time: in children it increases, and in adults it decreases. Calculate your required daily kcal level using this formula.

• basal metabolism in women:

655.1 + 9.6 * body weight (kg) + 1.85 * height (cm) – 4.68 * age;

• basal metabolism in men:

66.47 + 13.57 * body weight (kg) + 5 * height (cm) – 6.74 * age.

Once you have your basal metabolic rate, you can find out your individual daily calorie intake. To do this, select the physical activity coefficient that suits your lifestyle, the figures of which are given in the Mifflin-Saint Geor method, and multiply with the value that you obtained using the formula derived by Harris Benedict.

What is the daily calorie intake for weight loss?

The daily level of kcal consumption for weight loss is the required amount of energy, which allows you to receive a sufficient minimum of nutrients to maintain the normal functioning of the body, while simultaneously losing extra pounds. To accurately calculate your daily calorie intake for weight loss, use the first or second formula and subtract 20% from it. If you need to reduce body weight in the shortest possible time - 40%. Make sure that the result does not fall below the figure obtained from the following formula:

body weight (kg) / 0.450 * 8

To calculate your daily nutrient intake, it is not necessary to look for various formulas and scrupulously calculate your individual indicator. You can simply use an online calculator to calculate the amount of energy needed. Read below for detailed instructions on what data you need to enter to use the automatic calculator.

• In the Age cell, enter your full number of years.
• Select your gender below.
• Next, you will need to enter your weight in kilograms.
• Below is a cell for entering your height in centimeters.
• In the next section, select one of your levels of physical activity (from minimal to heavy physical activity).
• Select the desired formula that will calculate the result.
• Click on the "Calculate" button.

When calculating your daily calorie intake in order to lose weight, remember that the result obtained is the normal amount of energy that you will need to function effectively. If you decide to lose extra pounds, then your diet should contain fewer calories. But the minimum level is not lower than 1600 calories. Lose weight correctly and healthily - for this purpose, scientists have invented formulas for calculating daily caloric intake.

Do you want to lose weight faster and without harm to your health? Just calculate your own daily calorie intake and get closer to the cherished number on the scale. You will find the formula for individual calorie calculation in the article.

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

Calculation of daily calories

Calorie content is the energy value of foods released in the body in the event of successful, complete absorption of the food consumed. The energy value of the product is measured in kilocalories (kcal) per 100g. product. What is energy value? Amount of carbohydrates, proteins and fats. In other words, activity and performance, health, 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 by 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. You can calculate your calorie intake in several ways:

Mifflin–St. Jeort formula

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

The metabolic rate should be calculated 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 amount of calories in an adult’s diet to maintain a stable weight, you need to take into account the level and duration of physical activity. This or that type of activity is designated by the physical activity coefficient (PFA). The data obtained during the calculation of the metabolic norm must be multiplied by CFA. The result will be the required daily requirement of kilocalories.

Physical activity coefficients (K)

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

A 45-year-old man weighs 74 kg. His height is 178 cm. He goes to 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 calculations according to the formula, she needs 1666 kcal to remain at her weight.

WHO formula

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

1. 1 – low;
2. 1, 3 – average;
3. 1.5 – high.

Calculation of a person’s daily calorie needs is carried out as follows:

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

A 23-year-old girl weighs 53 kg and has an average activity level. She needs 1660 kcal per day.

Ketch–McArdle formula

The use of this technique involves taking into account the amount of fat in the body, but its disadvantage is the lack of consideration of a person’s age, gender and height. This also reduces the accuracy of caloric needs calculations.

According to the Ketch-McArdle formula, daily caloric intake is calculated as follows: basal metabolic rate = 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 also important to remember that energy is also spent on consumption and metabolic processes. Due to the properties of some foods (celery, ginger, fresh cabbage) to “take away” more energy from the body than they provide, they are called foods with negative calorie content. And the entire process of human energy expenditure for digesting food is called the specific dynamic action of food (abbreviated SDA). The average DDI is 10% of the basal metabolic rate.

Daily calorie intake for humans

Every hour we spend 1 calorie to “maintain” 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 issue of daily ration norms is certainly important. And it's not just a matter of trying to stay in good physical shape. Being healthy is always fashionable. And given that the rhythm of life is sometimes “rich” in stress, modern people have become more attentive to the quality and quantity of food they eat.

Monitoring your caloric intake 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. This means that the diet for representatives of the stronger half of humanity should not be too meager.

So, if a man wants to maintain physical fitness at an optimal level for him, but at the same time leads a predominantly inactive lifestyle, then he should be guided by the following norm:

• 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, you should consume 2600-2800 kcal;
• 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 over 50 – 2400 – 2800 kcal per day.

For women

As a rule, the female body needs fewer calories than the male body. This is due to the fact that women gain weight faster - this is provided by nature in order to protect the female body for the purpose of full procreation. There is no point in conflicting with nature, but it is very important for any girl and woman 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.

The number of calories allowed to be consumed to maintain weight depends on physical activity. 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;
• aged 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 your figure, you can consume 2200 kcal per day;
• from 26 to 50 – recommended 2000 kcal;
• after 50 years the norm is 1800 kcal.

Female representatives who lead an active lifestyle require:

• 18-30 year olds – 2400 kcal;
• for 31-60 year olds it 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 normal indicators and her diet should be compiled depending on the resulting amount. There is a very common belief: to effectively lose weight, the calorie intake should be reduced to 1200 per day. However, this is only true if the woman leads a sedentary lifestyle. Because it is under this condition that weight loss will be healthy. And a sharp reduction in calorie intake, complemented by high physical activity, can provoke serious health problems: disturbances in the functioning of the cardiovascular system (symptoms - dizziness, nausea, weakness), disruptions in the menstrual cycle (up to amenorrhea), slowdown of metabolism and weakening of the immune system.

For pregnant

Women expecting babies need to remember that losing weight during this period is strictly prohibited. But it’s also not worth abusing high-calorie foods, eating “for two.”

The first factor on which the calorie intake of the expectant mother should depend is the duration of pregnancy. As pregnancy progresses, caloric intake should increase: starting from 2500, and up to 3200 calories per day in the last stages. This is explained by the fact that the expectant mother’s body is in the process of hormonal “restructuring,” which in itself requires energy. In addition, it is important to nourish your baby with sufficient energy, both during pregnancy and after birth. The daily calorie intake of a nursing mother should be 3500 kcal.

For teenagers

A teenager's diet should be carefully balanced and have sufficient calorie content. This is important for several reasons. Firstly, the period of puberty is accompanied by energy-consuming processes for the bodies of boys and girls. In addition, the immunity of young people during this period is subjected to significant tests, and therefore 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 most susceptible to diseases such as gastritis.

Physical activity is also a very important factor in shaping a teenager’s diet. So, if a boy or girl plays 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 a sedentary 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 the young body.

For children

The calorie content of a child's diet varies depending on the age of the child. So, the calorie intake per day for a child’s meals 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 amount of energy.

The number of calories a baby needs depends on his age:

• children 1–2 years old require 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 calorie intake per day is 2900.

The quality of the calories a child absorbs is of great importance. The amount of confectionery products, drinks with a high content of sugar, flour must be limited, since these categories of products have practically no beneficial properties, but can cause harm to the growing body (gastritis, allergic diseases, excess weight). And fresh fruits, vegetables, grains, natural dairy products, meat and fish should form the child’s main diet.

The calorie content of a child's daily diet should be adjusted based on the rhythm of the child's life. If a child is very active, then he needs more energy. A child who attends various sections and clubs will have an increased need for calories. After 13 years of age, the child’s diet can be shaped in accordance with the caloric intake that a teenager requires, since during this period the process of puberty begins.

Carbohydrates, proteins and fats

In addition to how many calories you consume, it is also important to watch where they come from. The quality of food is the main condition for the healthy functioning of the body. A person's diet must be properly balanced. And balance is a reasonable ratio of proteins, fats, carbohydrates, as well as essential microelements in the food consumed. That is, it is wrong to eat 2000 kcal of cottage cheese alone, just as it is unwise to eat 1300 kcal worth 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 “getting” an allergic rash.

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

Daily intake of proteins, fats and carbohydrates

• proteins (50% animal protein): 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), as well as vitamins, amino acids and fatty acids necessary for a person.

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 in shape is easy!

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

Don't forget that:

• Spending fasting days, despite disagreements, is not harmful, but very useful. So, you don’t have to fast once a week – just choose the optimal fasting option. 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 your diet. Firstly, such food contains fiber, and secondly, it retains vitamins and microelements, which are most often destroyed during heat treatment;
• You don’t have to become an ideologist 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 first half of the day. And, of course, in moderation. So, you can treat yourself to a small piece of your favorite cake with your morning coffee - even if you have a not very busy day ahead of you with physical activity, you will use up the calories received.

Calorie diets

We bring to your attention options for a balanced menu for one day with different calorie content. Depending on your physical activity, you can adjust it by adding or decreasing calories. This way of eating is an example of how you can eat throughout 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 banana, tea/coffee with milk 1.5% fat;
• second breakfast: buckwheat porridge with 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

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

“I haven’t tried any kind of diets. Now I understand that I tortured myself in vain. When I stopped living with restrictions and “made peace” with my body, the excess 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 I even got to the point of fainting. After all, scrupulously counting what you eat is also a kind of stress. At that time, gynecological problems arose, so I decided to give up the half-starved existence, although I lost five kilograms in two weeks - from 64 to 59. Still, it’s better to be healthy.”

1800 calories

Menu

• First breakfast: fruit salad (1 apple, 1 banana, 1 kiwi + 150 ml natural yogurt + 1 teaspoon honey), tea/coffee without sugar;
• second breakfast: omelet (two eggs and 100 ml of milk);
• lunch: buckwheat porridge on water (200 g), salad dressed with olive oil (200 g white cabbage + 100 g cucumbers + 150 g tomatoes + 2 teaspoons 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 fillet/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 was bearing fruit in the form of extra pounds. I noticed that it became harder to walk, and shortness of breath began to appear. I decided to count calories. At first it was a little difficult - not so much in terms of hunger, but morally: to be constantly on alert, to watch every piece - I was not used to this. But after a week of “deprivation” I noticed the result – minus 3 kg. Given my low physical activity, I did not experience acute hunger, although the desire to “snack what I had eaten” periodically appeared. I was pleased with the result. I learned to be more attentive to 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 milk 2.5% fat (150 g oatmeal + 100 ml 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), sponge cake (150 g), fresh orange juice (150 ml);
• dinner: cottage cheese 9% fat (200 g), sweet tea (200 ml).

Doctor's review

Ekaterina Kuzmenko, gastroenterologist, Kyiv

“From a medical point of view, such a menu is absolutely balanced. An important point is the size of portions and the frequency of their intake. It’s not for nothing that even popular wisdom says that less is better, but more often. This is true for nutrition. When we eat 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 is that your digestive system is in order, you are in good physical shape and remain youthful longer. After all, it is known that both undernutrition and overeating have a detrimental effect on the condition 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 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 cookies, 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 a necessary thing, especially before training. I play sports, so I eat not only nutritiously, but also correctly. Of course, fast food between couples also happens. Where would we be without this? And before the competition, the coach strongly recommends that we eat according to the schedule. The 3000 calorie per day menu is a great option for me. The food is healthy, there is also something hot for lunch, so your stomach doesn’t hurt. I can eat more than 3000. Anyway, energy is spent on the running around associated with studying, as well as during training.”

Video

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. There are also carbohydrates. 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, needs 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 . He will easily calculate your norm.

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

When starting to get rid of excess weight by counting BZHUK, you must initially correctly calculate calories for weight loss. It would be more accurate to determine how many calories you need to eat per day in order to smoothly lose weight. In the previous article, all indicators that affect the daily intake were considered, and a simple method for determining this value was given. Today we will look at complex, but also more reliable formulas for calculating calories.

How to count calories to lose weight

Harris-Benedict formula

This formula for calculating calorie norms was determined experimentally and published in 1919 by famous anthropologists Francis Gano Benedict and James Arthur Harris.

1. BMR = 66 + + - - men
2. BMR = 655 + + - - women

The studies were conducted at the beginning of the last century on a group of active young people, so this calculation method is not entirely correct to use to determine the daily energy requirement of the average metropolis resident. The calculated value obtained using the Harris-Benedict formula exceeds the actual calorie needs of modern humans. This should be taken into account when calculating the daily calorie intake for women, people with a BMI above normal and those who want to lose a lot of weight.

Over time, this formula was repeatedly refined and revised. As a result, today there are several other ways to determine daily calorie intake.

Mifflin-San Jeora Calorie Calculation Formula

This formula will be younger than the previous one, since it was developed at the end of the last century (in the 90s).

1. Men - BMR = + - + 5
2. Women - BMR = + - -161

To determine the required level of calories, this calculation method is the most popular today. It is designed taking into account the specifics of nutrition and other realities of our time. However, this formula does not take into account the proportion of fat in the body. Based on this fact, and taking into account other nuances, we can assume that the result of the calculation using the Mifflin-San Jeor formula is also slightly higher than the body’s actual calorie needs.

For ease of understanding, study a visual example of how to correctly count calories using this formula.

Example

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

BMR = + - -161

Using the above formulas, the basal metabolic rate (BMR) is calculated - the amount of energy required to carry out life activities (lying, sitting, breathing). However, a healthy person who is not bedridden needs a little more calories per day to function normally. In order to calculate the final calorie intake that should be followed when planning your daily diet, you must multiply the obtained BMR values ​​by the corresponding physical activity coefficient.

Some people do not adequately assess their activity, so there is a possibility that the calculation will result in incorrect values. When determining your activity level, try to look at your life objectively.

• 1.2 - minimal level of physical activity or its complete absence (sedentary work, lack of sports);
• 1.3-1.4 light level of activity (light physical exercise about 3 times a week, daily morning exercises, walking);
• 1.5-1.6 average activity (sports up to 5 times a week);
• 1.7-1.8 high level activity (active lifestyle coupled with daily intense training);
• 1.9-2.0 extremely high activity (sports lifestyle, hard physical work, long hard workouts every day).

Continuation of the example: BMR *1.2 = 1578.45*1.2= 1894.14

By multiplying the calculated BMR value by the activity coefficient, you get the calorie limits that must be observed when planning your meals. By making an accurate calculation of how many calories you need to consume per day, you can control your weight over a long period of time and stay healthy without making additional efforts.

Why do we need to know our basic daily calorie intake?

You probably know your goal - to lose weight, maintain it or gain weight. In order to adjust our diet to achieve the desired result, we need to know our calorie intake per day:

1. If you want to maintain weight, stick to the values ​​obtained when calculating
2. Your goal is to lose weight - reduce the resulting value by 10-20%
3. Gain kilograms - add the same 10-20% of calories.

An example of calculating daily caloric intake for weight loss:

1894.14-1894.14*20% ÷ 1894.14-1894.14*10% = 1515.31 ÷ 1704.72

It is recommended to regularly monitor ongoing changes in weight and timely recalculate daily caloric intake. If your weight changes by 5 kilograms or more, it is necessary to revise your daily intake.