How many calories do you need to burn per day to lose weight?

The body receives all the nutrients necessary for life from food, which is why it is important for every person to pay serious attention to the calorie content of the foods they eat. Excess calories often lead to excess body weight, and lack of nutrients can lead a person to exhaustion or develop into serious health problems. The norm of calories per day is their optimal daily amount needed by our body for normal functioning.

What determines your daily calorie intake?

This indicator depends on gender, age, activity level, metabolic health, height, genetic predisposition to obesity... For example, for the normal functioning of the female body, 15-20 percent less energy is required than the male one.

Therefore, it is advisable to compile the daily diet and the ratio of nutrients in it (BJU, vitamins, minerals, microelements), taking into account the characteristics of a particular organism. There are several options for calculating calories:

• according to the Harris-Benedict or Mifflin-San Geor formulas, very popular among nutritionists due to their increased accuracy;
• using a ready-made calculator, the algorithm of which includes one of the above formulas;
• according to average tables.

Enter data:

The basis of any of these methods is the calculation of the basal metabolic rate (BMR) of a particular person. This is the number of kilocalories that he requires for the normal functioning of all reproductive systems: digestive, respiratory, nervous, sensory, urinary, circulatory, musculoskeletal, cardiovascular... The resulting BMR figure is multiplied by additional coefficients that directly depend on the physical activity of the individual, After all, 30...90% of kilocalories are spent on everyday movement.

What are calories

Any product consumed as food has energy value, calculated in kilocalories.
A calorie is a unit of energy value of food, that is, the amount of energy that the body receives from food. The daily calorie intake refers to the amount of energy that a person needs for the normal functioning of the body all day. Energy is spent not only on active actions; even inhaling and exhaling requires spending a certain amount of calories.

Usually calorie content is indicated on the packaging, but you can also find it in special tables.

Harris-Benedict formula

Physiologists F. G. Benedict and D. A. Harris created its original version empirically back in 1919. To do this, they studied more than 200 people of different genders, age and weight categories. In 1984, the original formula for calculating calorie intake per day was slightly modified in order to more correctly take into account a person’s age. Here's what the refined version looks like:

• women: 447.593+9.247×Weight [kg]+3.098×Height [cm]−4.33×Number of completed years;
• men: 88.362+13.397×Weight [kg]+4.799×Height [cm]−5.677×Number of complete years.

To determine the exact number of kilocalories that the body needs daily, you also need to multiply the resulting BMR value by the physical coefficient. human activity. It is this coefficient that lies the main problem with the accuracy of the results obtained, since its value can vary over a fairly wide range (from 1.2 to 1.9). This means that the final result may differ by several hundred kilocalories.

According to the Harris-Benedict method, there are five degrees of weekly activity of an individual:

• low (complete absence of any physical activity) - 1.2;
• low (light exercise every other day or two) – 1.375;
• average (more intense classes every other day) – 1.55;
• high (daily sports) – 1.725;
• maximum (intensive professional load) – 1.9.

As an example, let’s try to calculate the daily calorie intake for women using the formula developed by these scientists. Let's consider a girl, 30 years old, 1 meter 70 centimeters tall, weighing 55 kilograms, who trains in the gym every other day.

BMR = 447.593+9.247×55+3.098×170–4.33×30=1353 kcal. Multiplying the resulting figure of 1353 by 1.55 (activity coefficient) gives us the final result - 2097 kilocalories. This is her daily norm.

Calorie norms for men are calculated in the same way. For comparison, let’s take a 30-year-old young man with the following parameters: B - 70 kg, P - 180 cm, who also goes to the gym every other day. We substitute these parameters into the formula and get 1720 kcal. Multiply by the coefficient of active metabolism 1.55, the result is 2665 kcal.

Try doing the same calculations with your data.

Table of caloric content of basic food products (per 100 g of product):

Milk and dairy products

Fats, margarine, butter

Bread and bakery products, flour

Cereals

Vegetables

Fruits and berries

Dried fruits

Legumes

Mushrooms

Meat, offal, poultry

Sausage and sausage products

Canned meat and smoked meats

Eggs

Fish and seafood

Caviar

Nuts

Sweets

Source

More tables, from another source:

Mifflin-San Geor model

It was developed by American nutritionists at the beginning of this century (in 2005). It is considered the most accurate calculation method, since it takes into account changes in the lifestyle of modern people that have occurred over the past century. In simplified form it looks like this:

• men: BMR=10xWeight [in kilograms]+6.25xHeight [in centimeters]–5xAge [in years]+5;
• women: BMR=10xWeight [in kilograms]+6.25xheight [in centimeters]– 5xage [in years]–161.

Its modified version allows us to obtain the most accurate figure, since it takes into account the coefficient of a person’s weekly activity. The value of the coefficient varies within (1.2...1.9) and is determined in the same way as in the Harris-Benedict method described above. It is multiplied by the BMR value calculated by the formula.

To compare the two methods, let's calculate the daily caloric intake that is necessary for leading a healthy lifestyle for the same people we have already talked about. We substitute their parameters into the formula, we get: for a woman – 2020 kcal, for a man – 2604 kcal.

As can be seen from the calculations obtained, different methods give slightly different results. Which option is better to use? The choice is yours. Nutritional researchers have concluded that the Mifflin-Geor model provides the most accurate numbers for healthy people without significant differences in body weight. But for people with obesity or serious chronic diseases, it is better to consult a nutritionist.

IT IS IMPORTANT. For those who don’t want to bother with a calculator, multiplying multi-digit numbers using the formula proposed above, there is a very simple way - use a special online calculator, in which it is already built-in. This will not require much effort from you; you just need to enter your data to immediately get the finished result. Average tables are the most complex and time-consuming option. Therefore, we will not consider it in detail now.

Having received a specific figure after all these calculations, you will already know exactly how many kilocalories you need to eat in one day. This will help you correctly adjust your menu and quickly get rid of hated fat deposits. However, we recommend not to consider the calculated figure as a panacea. It is just a convenient tool, the purpose of which is to help you maintain your health and figure.

How to cut calories and not feel hungry: 3 tips

Simply starting to eat less is not the most effective way to lose weight. By sharply and significantly reducing portion sizes and the number of meals, you may experience a loss of energy, worsening mood and a constant feeling of hunger, which can ultimately trigger a “breakdown” and refusal of the diet.

Therefore, instead of a hunger strike, we advise you to pay attention not only to how much you eat, but also what exactly. And also use these three simple tips.

Eat more protein

The University of Maastricht in the Netherlands conducted a study, the results of which suggest that protein simultaneously speeds up metabolism and reduces appetite. The fact is that this element requires significant energy consumption for absorption, so a high-protein diet can increase calorie consumption by 80-100 kcal per day.

Another study conducted by the University of Missouri found that when protein made up 25% of daily calories, it reduced obsessive thoughts about food by 60% in 27 overweight men aged 44 to 50 and reduced the desire to snack late at night by 60%. 50% .

Avoid (or at least reduce your consumption of) sugary soft drinks

Another relatively easy dietary change you can make to lower your calorie count without making yourself faint is to eliminate liquid sugar calories from your diet. Namely, carbonated drinks, fruit juices (they are healthy, but only natural and in moderation), chocolate milk and other drinks with added sugar.

Drink more water

Research from the Humboldt University of Berlin showed that drinking 500 ml of water increased the metabolic rate by 30%, and this increase occurred within 10 minutes and reached a maximum after 30-40 minutes.

A 12-week study conducted by Virginia Tech's Department of Human Nutrition, Food and Exercise Science found that drinking half a liter of water half an hour before meals caused people to lose 44% more weight.

Average daily calorie intake for a woman

Women at all times have strived to have ideal forms. And these days, a sporty figure has become as integral an attribute of any girl as fashionable clothes or stylish makeup. To do this, they use any available methods - newfangled diets, expensive salon procedures, sports. The main thing is to adhere to a scientific approach, which is based on the correct selection of a diet, taking into account the optimal ratio of dietary fat and calorie counting. Proteins, carbohydrates and fats are the key elements that are responsible for providing the human body with energy and supporting all important biochemical processes in it.

Women require less calories compared to the opposite sex. Their average daily intake is 2200-2300 kcal, but it is only relevant for girls who lead a sedentary lifestyle and do not load themselves with any physical activities. This figure must be increased by 200-300 if the daily regimen includes at least a minimum amount of exercise.

There is another important point that is important to remember. After forty years, the speed of all metabolic processes slows down, so for women aged 40...59 years, daily caloric intake should be reduced to 2000-2200 (for an inactive lifestyle) or to 2200-2400 (for those involved in any sport). After 60-70 years, the indicators drop to a minimum: 1950-2050.

If your goal is to lose weight

Then you need to subtract 500 or 15-20% from the average or formula-calculated normal values ​​(regardless of your age category, activity levels, nutrition). In this case, weight loss will occur gradually, over several months to six months. Such a relatively long period of time will allow your body not to slow down its metabolism and activate the performance of all its organs.

IT IS IMPORTANT. Nutritionists call the numbers 1000-1200 a safe lower calorie limit for women. In the absence of medical supervision, it is not recommended to reduce it below this threshold. Otherwise, you can provoke a weakened immune system, disruptions in the cardiovascular, digestive, nervous systems, or even general exhaustion of the body.

The main thing is not to create a sharp deficit of energy consumption (for example, by 30-40% at once). This method of losing weight will negatively affect your health and be accompanied by physical and emotional discomfort. And sometimes - more serious problems (menstrual irregularities, increased/decreased blood pressure, stomach diseases).

If you need to gain muscle mass

Then you must add 20% to the previously obtained figure. But at the same time, be sure to include in your daily menu foods that promote active muscle growth. That is, containing a lot of protein (this is the most important thing) and a strictly calculated amount of carbohydrates and fats.

To achieve this goal, a woman’s body should receive 1.6…2.0 grams of protein per kilogram of total weight every day. The most protein is found in the following foods:

• eggs;
• chicken, veal, beef;
• legumes;
• fish of the salmon family;
• fatty fermented milk products;
• peanut.

But it's not just protein that's important for creating new muscle. They also require the hormone testosterone, the production of which requires fats (especially Omega-3, Omega-6). At the same time, you should not be afraid of fats; the main thing is to correctly observe the proportions of fatty acids in the products you eat. The daily fat intake for women is 0.9…1.2 grams per 1 kilogram of weight. They are found in meat, full-fat milk, vegetable oil, eggs, seeds, and avocados.

There is a third component that is important for building muscle. These are carbohydrates. Without glucose released during their absorption, normal metabolism and coordinated activity of the central nervous system and cardiovascular system are impossible. To increase muscles, a woman should receive 3-4 grams of carbohydrates per day per kilogram of weight, which is on average 200-250 g. It is better to consume healthy or complex carbohydrates, since the human body spends more energy on their absorption. For example, porridge prepared from various cereals, raw/boiled vegetables, bran bread.

Why do you need to count calories?

Kilocalories are a unit of measurement for the nutritional value of foods. It is also this indicator that measures the daily amount of energy consumed. Calorie intake is influenced by a person’s age, weight and gender, as well as their level of physical activity and diet. Any diet begins with determining the required number of calories. Even proper nutrition is based not only on the balance of food intake, but also on calculating energy costs. That is why calculating your daily calorie intake is an important step from which you should begin your journey to your dream figure. To lose weight, you need to expend more energy than you consume in food.

According to WHO recommendations, to maintain normal weight, the diet should contain no more than 30% fat, of which 10% are saturated fats, trans fats - less than 1%.

At the same time, for women to lose weight, it is necessary to almost halve the caloric content of dishes.

Average daily calorie intake for men

If you want to more accurately calculate your indicator, you can use the formulas described above or a ready-made Internet calculator. But there are also averages that can be used to determine the amount of daily energy. The average male representative who does office work and does not go to the gym should consume 2500-2900 kcal in one day. With additional sports loads, the number should be increased by 300.

For representatives of the stronger sex, whose age is in the range of 50-60 years, it is necessary to reduce it by 200-250. But for the age group 18-40 years old - increase by 500. The lowest consumption is in people over 70 years old (about 2000-2100 kcal).

If you want to lose weight

Men, unlike the opposite sex, have an accelerated metabolism. Therefore, they tend to lose weight much faster. In order for weight indicators to go down, they need to create a calorie deficit, that is, reduce their norm by 10-20% (for the most favorable, safe option for losing weight) or by 20-25% (for accelerated weight loss in one to three months). With such an energy-moderate diet, they will spend more than they consume.

IT IS IMPORTANT. Don't cut your energy consumption too sharply. If you create a deficit of 30-40% at once, you can slow down your metabolism as much as possible. As a result, your body will save accumulated fat mass “just in case” instead of intensively losing weight, as you planned.

There are two more rules that anyone who is trying to lose weight needs to remember. First: your daily calorie intake should not fall below a figure that is equal to your weight divided by 0.45 and multiplied by 8 (weight/0.45 * 8). Second: to intensify the process of losing weight, it is better to constantly exercise and follow a diet.

If your goal is to gain muscle mass

The most important rule for increasing muscle size is to eat 15-20% more calories during meals than you burn throughout the day. And besides this, it is still necessary to balance the daily consumption of BJU taking into account your calorie intake. If your diet does not contain enough of them (in the first place, of course, proteins), neither a strict diet nor the most sophisticated exercise system under the supervision of a trainer will help.

Proper nutrition provides for the male sex the following daily amount of BJU (depending on total body weight):

• protein – 2.5...3.5 grams per kilogram of weight;
• carbohydrates – 4...5 grams per kilogram of weight;
• fat – 1…1.5 g per kilogram of weight.

Any of these elements is irreplaceable, as it plays an important role in muscle formation. But it is important to know that, for example, saturated fats (pork, sausages, confectionery) are not beneficial, so it is better to replace them with unsaturated fats containing Omega-3, 6 acids (olive/sunflower oil, sea fish, dairy products).

IMPORTANT POINT. Don't expect to transform your extra pounds into muscle. Before you gain muscle volume, you will have to get rid of excess fat. To do this, adjust your menu and daily routine, and there is no need to cancel your workouts.

Calories and proper nutrition

Energy is found in any food. If you want your body to maintain endurance longer, your diet must contain a lot of protein and complex carbohydrates. These foods digest slowly, keeping you full for a long time. This way you will be able to avoid overeating and not get tired during training. Slow carbohydrates can be eaten 2-3 hours before physical activity.

This is interesting: WHO recommends eating at least 400 grams of any fruits and vegetables per day, with the exception of sweet potatoes and other root vegetables with a high content of starch.

Protein can be obtained from meat, fish and dairy products. However, for those who plan to lose weight, Herbalife Nutrition Formula 1 protein shakes may also be suitable. High protein content, minimal calories (up to 96 depending on flavor) and vitamin and mineral complex per serving, as a rule, provide complete nutrition, saturating the body with energy and preventing overeating.

How to create a daily menu

If you accurately calculate your daily caloric intake and strictly adhere to it for a long time (for example, several years), you can achieve not only stabilization or weight loss. You will easily cope with physical or mental stress, and you will not be as susceptible to colds, infections, and even attacks of chronic diseases. A rationally selected diet means good health, a thriving appearance, and a great mood.

But several factors should be taken into account: the calorie content of the food you eat, the method of preparing it, as well as the variety of foods used. It is very important to learn more about the composition and properties of the products you buy, their effect on a healthy body and various chronic diseases. The knowledge gained will help you introduce potentially important elements into your daily menu, correctly combine, prepare and consume the right amount of foods.

You should know that all food products are divided into:

• low calorie content (vegetables, greens);
• low calorie content (milk, cottage cheese, turkey, rabbit, seafood);
• medium calorie content (various cereals, whole grain bread);
• high-calorie (cheeses, white bread, sweets, fatty meats).

But the calorie content of the finished dish also depends on the method of its preparation (steamed or boiled dishes retain the maximum of nutrients), the compatibility of various products (proteins with slow carbohydrates are much better compatible than fats with simple carbohydrates), production technology (cereal flakes are much more caloric the cereals themselves). It is important to draw up your average daily diet based on all the knowledge you have acquired - then you are guaranteed a good metabolism and the absence of metabolic disorders of various origins.

Why is the kcal intake rate relevant?

It depends on how many kilocalories the body consumes how comfortable it will be. If the amount consumed is not enough, then the man will not have enough strength for constant sports or labor-intensive work.

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On the other hand, an overestimated rate of kcal consumption per day for a man will lead to the gradual appearance of excess weight. A beautiful, sculpted body will gradually give way to folds on the stomach. After all, those calories that were not consumed by the body when performing various tasks will be processed into fat deposits. Over time, this will negatively affect the functioning of internal organs and can lead to various diseases.

Please note: Keeping your body in great shape requires consuming a minimum average daily amount of calories. If you calculate your individual indicator taking into account sports activities and the frequency of sports activities, you don’t have to worry about gaining extra pounds or not having enough strength.

Basic principles of healthy eating

1. Constantly adhere to the chosen optimal diet.
2. Maintain a daily eating schedule.
3. Make your menu as varied as possible.
4. Compare your caloric intake with the energy you expend during the day.
5. Eat fruits, vegetables, dietary supplements, vitamins and minerals in the correct quantities every day.
6. Try to eat more dishes that are steamed or boiled, stewed, or baked. Limit fried foods.
7. Eat little salt (less than 5 grams per day) and sugar (up to 9% of your daily diet).
8. Eat carbohydrates before lunch and leave proteins for the evening.
9. Eat small meals several times throughout the day.
10. Have dinner no later than three hours before going to bed.
11. Eat slowly, chewing food thoroughly.
12. Drink about two liters of still water per day.
13. Forget forever about street food, sausages, sweets, chips, sweet water, buns, etc.

As for the 5th point, your complete menu must necessarily contain fats (22%), proteins (15%), carbohydrates (55%). Then your body will receive the necessary substances in sufficient quantities necessary for the normal functioning of each of its systems.

Try to consume exactly the number of calories necessary to achieve your goal (keeping your weight constant, losing extra pounds, or building muscle). I wish you success!

How many calories do you need to lose weight?

There are quick, strict diets that reduce calorie intake. As a result, the body consumes only 1000 kcal per day and begins to rapidly lose weight. However, such a diet is only suitable for people in perfect health, only after consultation with an experienced specialist. But we do not recommend torturing the body. You can get rid of excess weight using gentler methods. What daily calorie intake is needed to lose weight? Depends on the initial data: weight, age, height, physical activity. The average caloric intake for women is 1800–2200 kcal per day. For intensive weight loss, you need to reduce it to 1300–1500 calories and add physical activity. To quickly lose excess weight, aerobic workouts are good: brisk walking, running, cycling, swimming, dancing. It is important to remember that the body receives energy from food. During fasting days, no training is allowed.