The rapid development of scientific knowledge in the field of weight loss is bearing fruit. More and more methods are introducing their new, radical ideas on the mechanism of weight loss. Many of them criticize calorie counting, although this method was previouslyIt was considered a staple, accepted for almost all diets, and used in many ways.
How many calories should a person consume per day to lose weight? How to calculate calories per day? How to determine your calorie intake knowing your weight and height? How important are these skills? Let's take a closer look in this article.
Why do you need to count calories?
Calorie counting is based on the law of conservation of energy – one of the most important, fundamental laws of nature. It always works, which is why it is a vital component of the most effective weight loss methods. Knowledge and understanding will help you effectively and successfully solve important problems related to weight loss and achieve your desired results.
From a biological point of view, a calorie is the required amount of energy that is expended to heat one gram of water by one degree Celsius under normal atmospheric conditions. This value is extremely small, so calorie intake per day is calculated using larger values - kilocalories. Is done in.
Not every person thinks about how much energy the body spends in performing daily tasks. Scientists have found that the female body spends an average of about one and a half thousand kilocalories to maintain vital functions. This affects breathing, heart rate, muscle tone. , peristalsis, stable body temperature and other processes occurring in the body are ensured. For men, this value is slightly larger, i. e. 1800 calories. This value has a special name - basal or basic metabolism. To determine it, special formulas or special equipment are used – a body composition analyzer and a metabolograph.
component is the main one, but in addition there are other energy costs. Physical activity also involves burning calories. A leisurely walk consumes about 150 kilocalories per hour, while intensive sports consume much more - up to 400-500. Can be. Calories consumed daily are used to support human life. All energy not consumed by the body is stored. That is why daily energy deficit for effective, noticeable weight lossIt is necessary to produce, the size of which should be approximately 500-700 calories. To achieve the desired effect, you can count the calories yourself or use the ready-made menu.
expert opinion
Bearing in mind that the basis of calorie counting is the law of conservation of energy – for example, a fundamental law of nature like gravity – we can say that calories, like gravity, are as old or inconvenient. Or try throwing a pencil - and everything will become clear. The laws of nature always act. They are the basis of all effective methods of weight loss. Knowledge and understanding of these rules will allow you to be effective and avoid significant problems as well as weight. Helps in successfully solving issues related to loss. So what are calories?
1 calorie is the amount of energy required to heat 1 gram of water by 1 degree Celsius. This is a very small value, so calories are usually measured in thousands - kilocalories, kilocalories. A woman's body is responsible for vital functions (heart rate, Spends about 1500 kcal per day to maintain breathing, muscle tone, peristalsis, body temperature and other processes), a man's body spends about 1800 kcal. The amount of energy the body needs to maintain lifeSpends is called basal metabolism. To more accurately calculate this value, there are special devices - a body composition analyzer and a metabolograph.
This part of energy consumption is the main, but not the only one. Physical activity also consumes energy, but to a lesser extent. For example, active sports such as swimming and cycling burn only 150-250 kcal of energy in 60 minutes. , it all depends on the intensity of the workout. For noticeable weight loss, it is necessary to create an energy deficit equal to approximately 500-700 kcal from these figures, that is, women should eat within 1200 kcal per day. Need, men - about 1500 kcal for stable weight loss without harm to the body. And all its systems. And then you can go two ways: count calories directly or implement indirect calorie restriction through diet and diet selection.
Direct calorie counting in the beginning stages requires some skill and perseverance, but for many people it works better than any weight loss diet. How to count calories? To do this, you need to know the mass of the product (after weighing on an electronic food scale), know the calorie content of the product per 100 grams, and also have paper, a pen, a calculator and a few minutes of time. Time is at hand.
So, the process of weight loss is a change in the balance between incoming and spent energy. The most direct, simple way, accessible to everyone, is to limit the calorie content of food by counting calories, which, if appropriateAccording to the law of energy conservation, fat breakdown will be guaranteed if the calorie content is observed. However, the direct calorie counting method has its drawbacks. First, it does not report anything about satiety: for example, for the same figure of 1200 kcal per day you can be both very full and very hungry, it all depends on the diet, the products included 1200 kcal - that is, two bars of chocolate or five full from permitted, healthy foods. Food. Secondly, an incorrectly selected diet on a low-calorie diet will lead to weight loss, but it may be associated with health risks - for example, a lack of protein in the diet will lead to the loss of not only fat, but also muscle tissue. There may also be loss. , And third, you won't be counting calories for the rest of your life; After losing weight, you need to develop other mechanisms and habits to maintain it. These and other reasons make calorie intake essential, but it is not the only tool in the weight loss process.
calorie counting formulas
You can calculate your daily calorie intake for weight loss using the following two formulas.
The Harris-Benedict formula was developed and introduced to the public in 1919 by renowned scientists Francis Gano Benedict and James Arthur Harris. It has two varieties: for men and for women.
66 + [13. 7 x Weight (kg)] + [5 x Height (cm)] - [6. 76 x age (in years)] – for men;
655 + [9. 6 x Weight (kg)] + [1. 8 x Height (cm)] - [4. 7 x Age (in years)] – For women.
This calculation formula may be inaccurate for modern residents of the metropolis, since the research was carried out at the beginning of the last century. This nuance should be taken into account when calculating the number of calories, especially for people whose body mass indexExceeds established norms.
The Mifflin-San Jorge formula was developed much later - at the end of the last century, in the nineties. It is considered the most accurate and popular today.
Male - [9. 99 x weight (kg)] + [6. 25 x Height (cm)] - [4. 92 x age (years)] + 5;
Women - [9. 99 x weight (kg)] + [6. 25 x Height (cm)] - [4. 92 x age (years)] -161.
The formula takes into account the peculiarities of nutrition and other features of the modern world. However, it does not take into account the percentage of fat and muscle tissue.
Calorie counting algorithm for weight loss
The ability to accurately count calories consumed is the first step towards a healthy, beautiful body. This technique does not impose any restrictions on specific products. But, if you take into account your entire diet every day, it becomes clearThat is, it is far better to eat a plate of meat salad than a small chocolate bar or some kind of confectionery product. Their calorie content is almost the same, but their nutritional value differs significantly.
Counting calorie intake is considered an effective way to lose weight and is included in many weight loss systems. This is explained by the following benefits:
- This method provides a reasonable approach to nutrition, without stress or severe restrictions. The body easily tolerates the new diet;
- The ability to calculate the number of calories consumed allows you to choose a complete diet rich in nutritional components, vitamins, minerals, which distinguishes this technique from various types of diets and fasting;
- Each person can independently determine how many calories he needs to consume per day. For this purpose, there exist special calorie calculators online for weight loss. It can be useful for those who haveThere is no opportunity to contact competent specialists or a weight loss clinic due to the remoteness of settlements from urban centers, various physical restrictions and life circumstances;
- The calorie counter will allow you to calculate your diet for free, include your favorite dishes and ensure compliance with the proportions of proteins, fats and carbohydrates.
The calculation algorithm consists of three sequential steps: calculating the basic metabolic rate, determining daily activity, calculating the final result. Let's take a closer look at each of them.
Step 1: Calculate your basal metabolic rate
To begin with, one of the most convenient formulas for calculating the basic metabolic rate should be used. Example: A woman 170 cm tall, weighing 75 kg, 36 years old should eat no less than:
655+9. 6×75+1. 8×170-4. 7×36=1512 kcal
This amount of energy would be sufficient to support life.
Step 2: Schedule your daily activity
The resulting value of basal metabolism must be multiplied by the activity coefficient:
- 1. 2 - low activity, complete absence of sports;
- 1. 375 - sedentary lifestyle, light physical activity 1-2 times a week;
- 1. 55 - average activity, sufficient load 2-4 times a week;
- 1. 725 - active lifestyle, active work, training about 5 times a week;
- 1. 9 - High activity, active work, daily active training.
Suppose a woman goes to fitness three times a week, then:
1512 kcal × 1. 55 = 2344 kcal
This value is the required daily norm. This is how many calories you need to consume per day.
Step 3: Calculate the final result
To get the final result, you need to subtract 500-700 kcal from the resulting value - this is what you need to consume per day to lose weight.
2344 - 500(700) = 1844 (1644) kcal - this is exactly the amount that the body needs to lose weight.
Practice shows that it is difficult to maintain the standard every day. Nutritionists suggest setting a minimum lower and maximum upper limit. This will help to avoid breaks: if you really want something prohibited, you can eat it. But the next day, lower the bar a bit:
- Upper limit: calorie norm + 100;
- Lower limit: Calorie standard – 200.
In addition, it is recommended to maintain the ratio of proteins, fats, carbohydrates:
- Protein 10-25% of daily diet;
- Fat – 20-35%;
- Carbohydrates – 45-65%.
These proportions may vary slightly depending on the specific goal: weight loss, weight gain, muscle growth.
It is not difficult to lose weight quickly and effectively at home. Counting calories reduces restrictions and you can enter your favorite foods. The main thing is to honestly keep a diary, each product consumed, write down each sugar cube. But there is a special technique for weight loss, which is offered in weight loss clinics. It is based on an integrated approach, combining nutrition and psychology. It will give you optimal results and effective weight loss. allows for.
calorie table
The table of calorie content of foods will help you draw up your daily diet. It includes the basic products, which, as a rule, are the basis of the diet. For all other products purchased in stores, the calorie content, protein, The fat and carbohydrate content is indicated on the packaging.
milk products
| Product (per 100 grams of product) | Protein (g) | fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| dry cream | 23. 0 | 42. 7 | 26. 3 | 579. 0 |
| whole milk powder | 26. 0 | 25. 0 | 37. 5 | 476. 0 |
| skimmed milk powder | 37. 9 | 1. 0 | 49. 3 | 350. 0 |
| condensed milk with sugar | 7. 2 | 8. 5 | 56. 0 | 320. 0 |
| Cow's milk | 3. 2 | 3. 6 | 5. 1 | 61. 0 |
| sour cream, 30% fat | 2. 4 | Thirty, | 3. 1 | 294. 0 |
| thick cheese | 14. 0 | 18, | 2. 8 | 232. 0 |
| Cream, 20% fat | 2. 8 | 20. 0 | 4. 5 | 206. 0 |
| Cream, 10% fat | 2. 8 | 10. 0 | 4. 8 | 118. 0 |
| full fat kefir | 2. 8 | 3. 0 | 3. 6 | 56. 0 |
| hard cheese | 23. 0 | 29. 0 | 0. 0 | 360. 0 |
| Cheese "Dutch" | 26. 0 | 26. 8 | 0. 0 | 352. 0 |
| Cheese "Poshekhonsky" | 26. 0 | 26. 5 | 0. 0 | 350. 0 |
| processed cheese | 22. 0 | 27. 0 | 0. 0 | 340. 0 |
| brinza | 17. 9 | 20. 1 | 0. 0 | 260. 0 |
| unsalted butter | 0. 5 | 82. 5 | 0. 8 | 748. 0 |
| ice cream | 3. 3 | 10. 0 | 20. 1 | 179. 0 |
| milk margarine | 0. 3 | 82. 0 | 1. 0 | 743. 0 |
| Mayonnaise "Provençal" | 2. 8 | 70. 0 | 2. 6 | 624. 0 |
bread and cereals
| Product (per 100 grams of product) | Protein (g) | fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| wheat flour, whole grain | 10. 3 | 1. 0 | 69. 0 | 334. 0 |
| millet grains | 11. 5 | 3. 3 | 67. 2 | 348. 0 |
| Cereal | 12. 6 | 3. 2 | 54. 3 | 335. 0 |
| grains of rice | 7. 0 | 1. 0 | 73. 2 | 330. 0 |
| Semolina | 10. 3 | 1. 0 | 67. 7 | 328. 0 |
| barley grains | 10. 00 | 1. 30 | 66. 31 | 324. 00 |
| barley porridge | 9. 3 | 1. 1 | 67. 5 | 320. 0 |
| Grottoes "Hercules" | 11. 0 | 6. 2 | 49. 2 | 305. 0 |
| Oatmeal | 11. 0 | 6. 1 | 49. 9 | 303. 0 |
| wheat bread, whole grain | 7. 9 | 0. 8 | 50. 1 | 238. 0 |
| Rye bread | 6. 6 | 1. 2 | 41. 8 | 181. 0 |
| sugar cookies | 7. 5 | 11. 8 | 74. 4 | 436. 0 |
| Cream Crackers | 8. 5 | 10. 8 | 69. 6 | 398. 0 |
| Pasta, V. S. | 10. 4 | 1. 1 | 74. 9 | 337. 0 |
| butter bread | 7. 6 | 5. 2 | 56. 8 | 295. 0 |
| Bread | 7. 7 | 3. 0 | 53. 3 | 235. 0 |
| yeast | 12. 7 | 2. 7 | 0. 0 | 75. 3 |
vegetables and fruits
| Product (per 100 grams of product) | Protein (g) | fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| green peas | 5. 0 | 0. 2 | 13. 8 | 73. 0 |
| ground tomatoes | 1. 1 | 0. 2 | 5. 0 | 23. 0 |
| Potato | 2. 0 | 0. 4 | 18. 1 | 80. 0 |
| Eggplant | 1. 2 | 0. 1 | 6. 9 | 24. 0 |
| white cabbage | 1. 8 | 0. 2 | 6. 8 | 27. 0 |
| sour cabbage | 1. 8 | 0. 0 | 3. 2 | 19. 0 |
| bulb onion | 1. 4 | 0. 0 | 10. 4 | 41. 0 |
| green onion | 1. 3 | 0. 0 | 5. 2 | 19. 0 |
| Garlic | 6. 5 | 0. 0 | 6. 0 | 46. 0 |
| Carrot | 1. 3 | 0. 1 | 7. 9 | 30. 0 |
| Cucumbers | 0. 8 | 0. 1 | 3. 8 | 14. 0 |
| Pickle | 0. 8 | 0. 1 | 2. 3 | 13. 0 |
| black pepper | 1. 3 | 0. 0 | 7. 2 | 27. 0 |
| radish | 1. 9 | 0. 2 | 8. 0 | 35. 0 |
| turnip | 1. 3 | 0. 0 | 3. 1 | 27. 0 |
| radish | 1. 2 | 0. 1 | 3. 8 | 21. 0 |
| salad | 1. 5 | 0. 2 | 3. 1 | 17. 0 |
| beetroot | 1. 5 | 0. 1 | 12. 8 | 42. 0 |
| Pumpkin | 1. 0 | 0. 1 | 5. 9 | 25. 0 |
| spinach | 2. 9 | 0. 3 | 2. 5 | 22. 0 |
| Rahila | 0. 4 | 0. 3 | 10. 9 | 49. 0 |
| Apple | 0. 4 | 0. 4 | 11. 8 | 45. 0 |
| peach | 0. 3 | 0. 1 | 11. 3 | 43. 0 |
| Apricot | 0. 9 | 0. 1 | 10. 8 | 41. 0 |
| Oranges | 0. 9 | 0. 2 | 10. 3 | 40. 0 |
| watermelon | 0. 7 | 0. 2 | 7. 9 | 38. 0 |
| watermelon | 0. 6 | 0. 0 | 10. 3 | 38. 0 |
| ripe fruits | 0. 9 | 0. 2 | 10. 3 | 35. 0 |
| Strawberries | 0. 8 | 0. 4 | 11. 2 | 34. 0 |
dried fruits and beans
| Product (per 100 grams of product) | Protein (g) | fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| dried apricots | 3. 3 | 62. 6 | 30. 8 | 241. 0 |
| Raisin | 2. 5 | 78. 4 | 16. 5 | 296. 0 |
| Dates | 2. 4 | 75. 0 | 20. 5 | 282. 0 |
| dried plum | 2. 3 | 65. 6 | 25. 0 | 264. 0 |
| Fig | 3. 3 | 63. 8 | 30. 0 | 249. 0 |
| dried apples | 3. 2 | 68. 0 | 20. 0 | 273. 0 |
| dried pears | 2. 3 | 62. 6 | 20. 0 | 249. 0 |
| dried peaches | 3. 0 | 68. 5 | 18. 0 | 274. 0 |
| Pea | 54. 8 | 0. 1 | 8. 5 | 298. 0 |
| gram | 54. 2 | 20. 1 | 5. 0 | 328. 6 |
| Soybean | 34. 9 | 17. 3 | 17. 3 | 364. 0 |
| beans | 21. 0 | 2. 0 | 47. 0 | 298. 0 |
Meat
| Product (per 100 grams of product) | Protein (g) | fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| pork | 11. 7 | 33. 3 | 0. 0 | 491. 0 |
| beef | 18. 5 | 16. 0 | 0. 0 | 218. 0 |
| mutton | 15. 6 | 16. 3 | 0. 0 | 209. 0 |
| rabbit meat | 21. 1 | 15. 0 | 0. 0 | 183. 0 |
| beef liver | 17. 9 | 3. 7 | 0. 0 | 105. 0 |
| beef heart | 16. 0 | 2. 8 | 0. 0 | 86. 0 |
| pork stew | 14. 9 | 32. 2 | 0. 0 | 349. 0 |
| beef stew | 16. 8 | 16. 0 | 0. 0 | 220. 0 |
| Chicken's | 18. 2 | 18. 4 | 0. 7 | 241. 0 |
Sauce
| Product (per 100 grams of product) | Protein (g) | fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| amateur sausage | 17. 3 | 39. 0 | 0. 0 | 420. 0 |
| semi-smoked sausage | 16. 5 | 63. 6 | 0. 0 | 376. 0 |
| milk sausage | 11. 0 | 22. 8 | 1. 6 | 266. 0 |
| Doctor's Sausage | 12. 8 | 22. 2 | 1. 5 | 257. 0 |
| Sausage version. apart | 11. 0 | 21. 0 | 0. 0 | 240. 0 |
eggs
| Product (per 100 grams of product) | Protein (g) | fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| raw chicken egg | 12. 7 | 11. 5 | 0. 7 | 157. 0 |
| adulteration | 12. 9 | 11. 6 | 0. 8 | 160. 0 |
| egg white | 10. 5 | 0. 0 | 1. 0 | 50. 0 |
| Egg yolk | 16. 7 | 30. 8 | 1. 7 | 358. 0 |
fish and seafood
| Product (per 100 grams of product) | Protein (g) | fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Cod liver (canned in oil) | 4. 20 | 65. 70 | 1. 20 | 613. 0 |
| salmon | 23. 0 | 12. 0 | 0. 0 | 206. 0 |
| Shrimp | 18. 9 | 2. 2 | 0. 0 | 95. 0 |
| mackerel | 17. 6 | 1. 0 | 0. 0 | 79. 0 |
| roost | 19. 9 | 3. 6 | 0. 0 | 112. 0 |
| salmon | 20. 0 | 8. 3 | 0. 0 | 153. 0 |
| Tuna | 26. 0 | 1. 0 | 0. 0 | 115. 0 |
| cod liver) | 16. 0 | 0. 6 | 0. 0 | 136. 0 |
| horse mackerel | 18. 5 | 4. 5 | 0. 0 | 114. 0 |
| squid | 18. 0 | 4. 2 | 0. 0 | 110. 0 |
| Sardines in oil (canned) | 16. 0 | 17. 7 | 0. 0 | 223. 0 |
| Mackerel blancher in oil | 13. 1 | 25. 1 | 0. 0 | 278. 0 |
| Flounder in Tomatoes (Canned) | 12. 6 | 5. 4 | 6. 0 | 125. 0 |
sweets
| Product (per 100 grams of product) | Protein (g) | fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Jam | 0. 4 | 0. 2 | 74. 5 | 286. 0 |
| Waffles | 8. 2 | 19. 8 | 53. 1 | 425. 0 |
| hematogen | 6. 2 | 2. 8 | 75. 5 | 352. 0 |
| marshmallow | 0. 7 | 0 | 75. 5 | 295. 0 |
| Eye pupil | 3. 1 | 7. 7 | 81. 2 | 384. 0 |
| Marmalade | 0. 0 | 0. 2 | 77. 1 | 289. 0 |
| Honey | 0. 6 | 0. 0 | 80. 5 | 312. 0 |
| Sugar | 0. 2 | 0. 0 | 99. 6 | 377. 0 |