Calorie consumption by the body per day. Fundamentals of rational nutrition. For active men

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

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This calorie burn calculator will calculate your average daily energy expenditure using Tom Venuto's formula. This is a fairly accurate formula, but I've made it even more accurate by adding adjustments for training and movement. In addition, you will not only know your calorie expenditure, but also see how many calories you need to consume in order to reach your goals. The program will select you the amount of kcal consumption per day based on the tasks you set. After all, as is well known,

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

Start with the average, or a formula that approximates the average. If the results are not as effective as expected, try the following value: for weight loss - a lower value, for weight 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 rather large error - according to the Academy of Nutrition and Dietetics, 90% coincidence of results with real data was recorded only in 60% of cases. That is, in 40% of situations, the equation can show incorrect data, and, mainly, upwards. 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.

The New Harris-Benedict Equation

Due to shortcomings in the basic Harris-Benedict formula, an updated equation was published in 1984. Rosa and Shizgal conducted a study on a larger group, with data taken from the research papers 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 more often used to determine the basic metabolic rate until 1990.

Mifflin Formula - San Jeora

Over time, the way of life of people also changes, new products appear, the schedule of food, physical activity changes. A new formula has been developed, it does not take into account the muscle mass of the body, and is also calculated based on height, weight and age. This equation is used clinically to determine calories based on basal metabolic rate.

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

Ketch-McArdle Formula

The formula was not derived on the basis of weight, but on the basis of lean muscle mass. Thus, this formula ignores the energy devoted to maintaining fat and its accuracy for obese people is lower than for people with an athletic physique.

If you are in good physical shape, the result of this equation will be accurate enough for you. If you have just stepped on the path of improving your figure, use the Mifflin-St. Jeor formula.

WHO Formula

The World Health Organization formula is based on the Schofield formula (sex, age, weight) adjusted for height and is currently in use. 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 as kcal per square meter of body surface area per hour (kcal/m2/m). Body surface area can be calculated from your height and body weight

Calorie calculation

Why is it necessary to calculate the number of calories per day?

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

Average number of calories per day

Generally, women need 1500-2000 calories to maintain their weight. For men, this value is greater - 2000-2500 calories.

How many calories are required to lose weight or gain mass

With the help of an online calculator, you can calculate the calorie requirement that you need for your existence, and calculate the number of calories for losing weight, gaining or maintaining weight. Calories are calculated by weight, height, age and activity. Based on the data and your desired weight, the calculator will calculate the number of calories you need to consume per day to lose, gain or maintain weight. As a rule, calculations are made by 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 the amount of calorie intake below the minimum, then the body will begin to burn not only fat, but also muscle to get 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 results of the calculation include a table for calculating calories by day, the so-called "zigzag". It is believed that the best results are obtained if the daily calorie content is slightly varied, observing the average value.

How to count kilocalories

A kilocalorie is a thousand calories. One calorie is how much energy it takes to heat 1 ml of water by 1 degree. But there is also a food or dietary calorie equal to a kilocalorie. On product packages, the calorie content of products can be indicated both "kkak" and "cal", and this will denote 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 Zheor formula, the daily calorie intake will be 1833 kcal, with an average of 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 Number of Calories?

You can stick to the same number of calories per day, or you can move 200-500 calories to the previous or next day from the day of training. Also, if the weight has suddenly stopped (weight plateau), then eating calories according to the Zigzag scheme will help move it off the ground.

Can you lose weight on a diet alone?

You can lose weight, but by reducing the daily calorie intake, a person loses not only fat, but also muscles. Try to lead a more active lifestyle, do exercises, add small physical activity

Weight loss rate

Weight gain rate

Ideal 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 you drink water?

Drinking pure water is essential for weight loss.

Warning

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

Starting to get rid of excess weight by counting BJUK, you must initially correctly calculate calories for weight loss. Rather, determine how many calories a day you need to eat so that the weight gradually decreases. 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 the norm of calories was determined empirically and published in 1919 by famous anthropologists Francis Gano Benedict and James Arthur Harris.

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

Studies were conducted at the beginning of the last century on a group of active young people, so this method of calculation is not entirely correct to use to determine the daily energy requirement of an average resident of a metropolis. The calculated value obtained using the Harris-Benedict formula exceeds the real need of a modern person in calories. 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 has been repeatedly refined and revised. As a result, today there are several other ways to determine the daily calorie intake.

Calorie Calorie Calculation Formula Mifflin - San Jeora

This formula will be younger than the previous one, as 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 method of calculation 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, it can be assumed that the result of the calculation using the Mifflin-San Geor formula is also slightly higher than the body's actual calorie needs.

For ease of perception, 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. Calculate BMR for these conditions:

BMR = + - -161

Using the above formulas, the basic metabolic rate BMR (Basal metabolic rate) is calculated - the amount of energy needed to carry out life activities (lie down, sit, breathe). However, a healthy person who is not bedridden per day needs a little more calories for a normal existence. In order to calculate the final rate of calorie intake, which should be followed when planning a daily diet, it is necessary to multiply the obtained BMR values ​​​​by the corresponding coefficient of physical activity.

Some people do not adequately evaluate their activity, so it is possible to get not quite correct values ​​as a result of the calculation. When determining the level of your activity, try to objectively look at your life.

• 1.2 - the minimum level of physical activity or its complete absence (sedentary work, lack of sports);
• 1.3-1.4 light activity level (light exercise about 3 times a week, daily morning exercises, walking);
• 1.5-1.6 average activity (sport 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 (sporty lifestyle, hard physical labor, long hard workouts every day).

Example continued: BMR *1.2 = 1578.45*1.2= 1894.14

By multiplying the calculated BMR value by the activity coefficient, you get the boundaries of the caloric content corridor that must be observed when planning your meals. By accurately calculating how many calories you need per day to consume, you can control your weight for a long time and stay healthy without making any extra effort.

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

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

1. If you want to save weight - stick to the values ​​\u200b\u200bfor the calculation
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 conduct a timely recalculation of daily calories. When changing weight by 5 kilograms or more, a revision of the daily norm is mandatory.

The daily calorie intake is the total number of kilocalories that you can consume during the day so as not to gain weight. Weight loss according to this scheme at the time of the diet will be gradual and correct. With this approach, you can consume different foods without limiting yourself to your favorite dishes. Of course, each candy or sandwich with white bread will need to be calculated in your menu.

Calorie calculation for weight loss during the diet period, you can use formulas manually, or you can use our online calorie calculator. To calculate, just enter your age, weight and height. Your attention will be presented to the formulas of famous nutritionists, so you should not doubt their accuracy. This article will help you choose the right path to lose weight, based on the exact calculation of calories for each day. You will also learn the basic rules for compiling your menu. A balanced diet and accurate calorie counting are the two main levers that affect the gradual weight loss.

online calorie calculator

weight loss calculator

KBJU Calculator

Calorie burn calculator

Why you need to count calories

Milk products

Bread and cereals

Vegetables and fruits

Dried fruits and beans

Meat

Sausages

Eggs

Fish and seafood

Sweets

It is necessary to use a calorie counter not only during the diet period, but also during normal nutrition. The main thing is to strictly monitor the minimum and maximum threshold of daily coloration. Accurate calculations in the process of losing weight are the key to proper and balanced nutrition.

For the daily active life of a person, it is necessary to strictly adhere to the consumption of a certain number of calories per day. After all, every perfect action requires energy costs. The more intense the load the body receives, the more calories it will need. Calorie intake per day for each person individually, it is determined by such factors: gender and age, activity level during the day and lifestyle.

It is believed that the number of calories consumed by a man's body is an order of magnitude higher than the female daily norm, and from the point of view of the age factor, a young body needs much more calories that are spent on development and growth than an elderly one. The more active a person leads, the more calories he will need. The calculation of daily calories is made individually and for each calorie norm is different, however, there are certain patterns. Consider the average calorie intake per day for a man and a woman and their differences.

How many calories per day do men need?

Nutritionists, together with nutrition experts, have concluded that the number of calories a man needs to live depends on his level of activity. Consider the approximate daily calorie intake depending on lifestyle and age.

With a sedentary lifestyle for men aged 19-30, the amount of calories needed per day is about 2400 kcal, for men aged 31-50 years, 2200 kcal will be required, and for those who are 51 and over, only 2000 kcal will be needed. As for a moderate lifestyle, for men of the mentioned age categories, 2600-2800, 2400-2600 and 2200-2400 kcal, respectively, will be required. Calorie intake per day for men who lead an active lifestyle will be much higher: 3000 kcal for those who are 19-30 years old; 2800-3000 kcal for men aged 31-50 and 2800-2400 kcal for those 51 and older.

Thus, we see that the number of calories men need for a full life depends on their individual needs, especially if it is necessary to adjust their weight or maintain it at the same level. In order to accurately determine how many calories the body will need, it is necessary to make an accurate calculation of daily calories, taking into account all parameters: weight, height, level of exercise and the desired weight that you would like to have as a result. With the help of such a calculation, you can make an approximate menu, knowing the calorie content of all dishes and products in your diet. We figured out the men, and now let's talk about women.

As for women, the picture is about the same. However, women, as a rule, are more scrupulous and responsible in their appearance, they care more about their figure, so they are used to counting every calorie they eat. Just for such cases, an accurate calculation of daily calories is made, taking into account all the above parameters. For those who do not like calculations, for whom it is not so important to know the exact number of calories needed during the day, we will give average data, depending on the lifestyle and age of the woman.

If you lead a sedentary lifestyle, then a 19-25 year old girl will need about 2000 kcal per day; the number of calories for a 26-50 year old woman will be about 1800 kcal, and for those over 51, about 1600 kcal will be enough. With a moderate lifestyle for women of these age categories, the amount of calories consumed per day will be 2200, 2000 and 1800 kcal, respectively. And if a woman leads an active lifestyle, then even more calories will be required, namely: 2400, 2200 and 2000 kcal.

It is very important that when calculating daily calories, you take into account not only individual parameters, but also the desired indicators. It should be noted that if you want to lose weight, then you need to consume fewer calories and reduce the daily calorie intake to exactly the amount that you need to achieve the result. If you need to gain weight, then you need to include additional foods and ingredients in the diet that will allow you to do this by adding a certain amount of calories to the daily allowance. To maintain weight at the same level, you can use the above standard indicators, or those that you individually calculate for yourself.

How to calculate how many calories per day we need?

In the modern world, in order to find out the individual need for calories, it is enough to use the online daily calorie intake calculator, setting all the necessary parameters. However, if you do not have one, you can easily do it yourself. Let's make a calculation using the Harris-Benedict formula, named after its creator.

This formula was compiled back in 1919, and now it is widely used to determine the value of the human basal metabolic rate (VOCH), for the implementation of which calories are spent. In other words, it shows the basic intake of calories per day that the body needs to carry out all vital functions.

For women, the SREF is calculated as follows:

VOOC \u003d 655.1 + 9.6 * weight (kg) + 1.85 * height (cm) - 4.68 * age (years)