Determining the calorie content of food eaten is the most important step in understanding exactly how much energy the body receives. If the amount of energy exceeds the required amount, body weight will increase, and if there are not enough calories, the weight will begin to decrease. At the same time playing sports, but not as much as it is commonly believed.
For example, one can of Coca-Cola contains the equivalent of the energy expenditure of a two-kilometer run - in other words, it is much easier to give up this cola than to burn calories with an exhausting run. It is also important that learning to count calories is not as difficult as it seems at first glance, but the effect of such a count is huge.
Learning to count calories
It must be understood that there is no such thing as “calorie content of a plate of borscht” - a rich pork soup with a lot of potatoes can be many times more high-calorie than lean soup with vegetables. The size of the plate also plays a significant role. As a result, the final figure can be from 100 to 500 kcal per serving.
Trying to count calories using calorie tables ready meals or by sending photos of food to a special application on a smartphone - nothing more than a joke. The real figure will be given only by the use of products with the calorie content indicated on the package and the weighing of each ingredient of the prepared dishes on a kitchen scale.
What is a "calorie"?
In scientific terms, a calorie is a unit of measure for the energy content of food. Initially, calories were calculated in terms of the amount of heat released during the combustion of fuels (for example, coal, fuel oil, firewood, etc.), and the use of calories in food began in the 20th century, when food began to be considered as fuel for the body.
The term "calorie" became widespread in the 1990s, when food manufacturers were required by law to indicate the energy value of food on packaging. However, it should be noted that the indicated calorie content is only a mathematical calculation - the actual amount of energy that the body will receive,.
Formula for calculating calories
To calculate the calorie content of a meal before preparing a food product (for example,) or a "composite" dish ( mashed potatoes with a cutlet) its ingredients are weighed. Then, using nutritional tables, the composition of each of the components in proteins, fats and carbohydrates is determined. Then the sum of nutrients and the proportion for each serving are calculated.
One gram of proteins and carbohydrates contains 4.1 kcal (in fact, 4,100 calories), and one gram of fat contains 8.8 kcal. For simplicity, figures are rounded. If a serving of food contains 20 g of protein, 25 g of carbohydrates and 10 g of fat, then the calculated calorie content will be 20x4 + 25x4 + 10x9 = 270 kcal. Water, as such, contains no calories.
How to determine the calorie intake?
An average woman leading a sedentary lifestyle needs about 2000 kcal per day, an unsportsmanlike man - 2300-2400 kcal; an athlete training for muscle growth - at least 2500-2700 kcal. The exact figure is calculated using a special formula, taking into account the gender, age and weight of the person.
We also note that if the energy coming from food is not enough, the body will not immediately start burning fat at all - at first it will try to slow down the metabolism, making the person more lethargic and sleepy. However, if the total calorie content of the diet exceeds the required one, then the “extra” calories will definitely be stored primarily in fat reserves.
Does genetics really influence how much body fat accumulates?
How to count calories correctly?
First, you need to accustom yourself to pay attention to the calorie content table of foods placed on the package. Most people don't realize that a liter of cola or a medium-sized pizza contains almost 1,000 calories, or half of the daily calorie requirement. Refusal of such products is the first rule for those who want to lose weight.
Ideally, the size of each serving of food should not exceed 500-700 kcal - this will allow the body to rationally use the energy received for the current needs of metabolism and not send it to fat reserves. At the same time, breakfast and lunch should be as dense as possible, and dinner should be light and without carbohydrates.
Calories or composition of food?
Secondly, you need to pay attention not to the calorie content of individual dishes, but to the composition of the diet in proteins, fats and carbohydrates. The total calorie intake should be the starting point, not the final point of the diet. In fact, the number of calories in a serving of crushed potatoes and in a serving of buckwheat can be equivalent, but the effect on the body will be significantly different.
Scientific research has long defined the boundaries of the optimal - for example, fat (including vegetable oils) should not account for more than 30-40% of the total caloric intake. In other words, if you stick to your calorie intake, but only at the expense of carbohydrates or fats, nothing good will happen to you.
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Calorie counting is the first step towards losing weight or gaining muscle mass. In order to correctly count calories, it is necessary to study the food composition tables and weigh the food consumed on a kitchen scale. However, despite this, the composition of products in proteins, fats and carbohydrates is always much more important than their final calorie content.
All nutritionists and nutritionists unanimously argue that for a proper metabolism, you need to know the individual number of calories per day for weight loss and eat according to the daily calorie content - this will help to gently reduce weight. However, the number of formulas and different online calculators is confusing for beginners. How to make all the calculations correctly and what to do with the received numbers?
What does the number of calories per day for weight loss mean
All food that enters the body has a certain "weight". In proportion to this indicator, the amount of energy from food is released when it begins to be burned. This "weight" or energy value is indicated in kcal. If a person eats such a number of calories per day that is equal to the amount of energy produced, not a gram of food goes into "fat depots". When the "weight" of food exceeds energy costs, the body saves too much, turning it into fat. The opposite situation gives rise to weight loss, since the shortage will be replenished from the available glycogen reserves.
Calories per day for weight loss
WHO has derived a daily calorie threshold, below which it is impossible to fall, since these figures are the basic minimum required by the body to maintain life. This means not only motor activity, but also the work of all organs, blood circulation, even cell renewal. However, nutritionists later found that the "total" calorie intake per day is not entirely reasonable, because. it takes into account only the division by gender, absolutely not taking into account age characteristics, motor activity, muscle mass.
For a woman daily
According to the WHO, girls need to consume 1200 kcal or more per day. Such an amount is assumed to be minimal even when losing weight, and while maintaining weight, the calorie intake for a woman can increase to 1600 kcal. After that, these data were supplemented taking into account age, recalculated, and, as a result, the following average daily calorie values came out:
- Girls under 25 need to keep the frame 2000-2400 kcal.
- For women under 50, this framework should be reduced to 1800-2000 kcal.
- After 51 years, it is advisable not to consume more than 2000 kcal in the presence of physical activity, and 1600 kcal in the absence of them.
For a man daily
Representatives of the stronger half need much more energy than women, since their body weight is a priori greater, they often have a higher level of activity. The minimum daily calorie intake for a man is 1800 kcal, however, nutritionists consider the following data to be more accurate:
- Young men under 25 need to eat from 2400 to 3000 kcal.
- Men under 50 need 2000-2800 kcal already.
- After 51 years, the framework shifts to 1800-2400 kcal.
How to calculate calories for weight loss
It was mentioned above that a simple division by sex does not give the correct result, since representatives of both sexes can have completely different builds and needs. Experts say that an individual calculation of the calorie intake for weight loss and even weight maintenance should be based on the following parameters:
- age (in years);
- height (in cm);
- level of physical activity.
For children, the number of allowable calories per day for weight loss is not considered, because. their food goes mainly to the “construction” of the body and internal organs, only a clear excess is deposited in fat reserves. Older people, on the contrary, need to consume less, especially if they are aimed at losing weight, because. their metabolism slows down. Human activity also plays an important role, which includes sports, walking, and household chores (ironing, cleaning, etc.). Additionally, you need to understand that the calculation of calories for weight loss:
- requires taking into account the hormonal background, which often makes its own adjustments;
- for pregnant women is produced according to separate formulas, because. they immediately feed the fetus;
- takes into account the physical status - during illness, the body will not burn calories so actively.
Harris-Benedict Formula
The oldest, but still working method of calculating the number of calories per day for weight loss is called the formula, derived at the beginning of the 20th century. It is based on 3 main parameters - body weight, height and age. According to this formula, specialists get an indicator of basic metabolism, and in order to calculate calories per day for weight loss, you need to find the product of the result and the energy consumption coefficient, and then reduce this number by 20%. Similarly, it can be used to calculate the number of calories per day to increase muscle mass.
The basic caloric content of the diet according to Harris-Benedict is calculated as follows:
- Female: 655.1 + 9.6 * Xkg + 1.85 * Xcm - 4.68 * Xlet.
- Male: 66.47 + 13.75 * Xkg + 5 * Xcm - 6.74 * Xlet.
Muffin Jeor Formula
One of the ways in which the result is recognized as reliable by doctors is the relatively recent (in 2005) formula compiled by the American Dietetic Association, which received the name Muffin-St. Jeor. It is a little easier to remember than the previous one, since only the last digit changes, and the rest are identical for both sexes. The accuracy of the data that will be obtained during the calculation is slightly lower than with the Harris-Benedict formula. First of all, you should find out the calorie dose at - 9.99 * weight, add 6.25 * height to this and subtract 4.92 * age. After:
- women subtract 161 units from the result;
- men add 5 units.
How to calculate calories for weight loss online
If you don’t want to use formulas and carry out independent calculations or have no time, an online calorie counter will help. This is a calculator that works according to one of the schemes listed above, although the Ketch-McArdle formula, or the principle that WHO staff are guided by, can also be used. All these counters help to calculate the number of calories with which you can maintain a figure. However, if you are aiming to lose weight, you will have to:
- Additionally, determine the level of daily physical activity.
- Find 80% of the received number. If you plan to lose weight with obesity, 90% or even 95%. Deficiency should not exceed 20% of basal metabolic rate.
The value of the main exchange
To calculate the daily number of calories, as already mentioned, a number of formulas help, the choice between which is carried out individually. The main exchange per day, which is an indicator of calorie consumption without much activity, you need to know in order to take care of the figure. It is necessarily multiplied by the activity coefficient if the person is not bedridden, because. the fact of moving from home to the place of work/study also implies an additional expenditure of energy. Please note that the online calculator is only suitable for persons over 18 years of age.
Determine the level of physical activity
It is possible to lose weight gently without multiplying the minimum calorie content by the level of activity, but only in the absence of serious physical exertion. For a person who has a sedentary job, those 20% of the difference that exists between the base result from the calculation by formulas and the refined one will be in a simple way lose weight. In other cases, the existing value of the main exchange must be multiplied by:
- 1.375 - if there are short workouts up to 3 per week;
- 1.55 - when training up to 5 times a week for 1-1.5 hours;
- 1,725 - for daily training for 3-4 hours;
- 1.9 - in professional sports (preparation for competitions, etc.).
Calorie table of products and ready meals
Calorie for the day with the aim of losing weight is not a starvation diet. If you study the calorie content of dishes and foods allowed on a diet given here, you will notice that you can create a menu even with some “violations” in the form of cookies or dried fruits. Vegetables, berries and fruits are not listed, because their calorie content ranges from 22 to 70 kcal. An example picture is:
| Calories (100 g) | Calories (100 g) |
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|---|---|---|---|
| Boiled chicken fillet | |||
Minimum calories per day for weight lossIt was mentioned above that it is undesirable for women to lower the calorie content of their diet for a day below 1200 kcal, and for men below 1800 kcal. However, there is also a safe calorie deficit, ie. reduction of an individually defined basal metabolic rate by a certain number of units. According to doctors, representatives of both sexes are required to consume "BOO - 500 kcal" every day. So, if your BOO is 1480 kcal, if you want to quickly lose weight, it is forbidden to cross the border of 980 kcal. Video: Calorie intake for weight loss |
Everyone has heard about calories, but for those who want to lose weight, this word has become just a horror story. Hateful kilograms are gained precisely from calories, and everyone who is fond of diets knows that a significant reduction in the calorie content of food leads to a dream figure.
1. A person can choose dishes in the diet at will, without limiting himself in their choice.
2. When counting calories, a person himself regulates the diet during the day by quantity.
3. It is easy for a person to monitor their own weight, leaving the diet at the same calorie content or reducing it.
1. It must be remembered that in order to reduce body weight for each kilogram, you need to spend 7700 kcal. The same number of calories goes to the acquisition of a kilogram of body weight.
2. It is better if all results and plans are written down. During the day, you need to record the amount eaten, then it will be easier to control the diet.
3. Along with the number of calories consumed daily, it is necessary to keep a notebook of physical activity during the day.
4. The third table of entries should be about weight loss.
You need to weigh yourself daily, in the morning, getting out of bed. When comparing the entries in all three tables, the person himself will determine which diet and exercise regimen leads to the optimal result - faster weight loss.
Calorie consumption for weight loss
To lose weight, there is a well-worn and well-known truth that calorie intake should be less than expenditure. With a sedentary lifestyle, a person should adhere to a diet of 1200 calories per day, while for an active person involved in sports, the diet can be increased to 1800 calories per day.
A man spends about 3000 kcal on physically hard work, a woman - 2500.
The calorie-based diet methodology is very effective, both for weight loss and for maintaining the results achieved on any diet.
To calculate calories, you need to take a food calorie table as a basis. Sometimes the numbers in different tables differ - that's okay, these numbers are average anyway. It is better to take a table containing a larger list of products. Such a sign can be printed from the Internet, placed in a prominent place in your kitchen, and also put in your purse.
It is necessary to make it a habit to get acquainted with the calorie content of products on the labels and count on your portion. Based on these simple calculations, you can approximately calculate the serving size for one meal, not exceeding the selected mode.
The approximate calorie content of a sandwich with cheese, meatballs, a pie and a bowl of porridge is 350 kcal. Calorie content of an egg, a small plate of oatmeal,cups of coffee with milk and sugar - 120 kcal.
A glass of fruit or vegetable juice, milk, a portion of vegetable salad with vegetable oil- 100 kcal. A glass of tea with sugar, coffee - 60 kcal.
It should be remembered that the transition to a diet strictly limited in calorie content will not immediately bring the desired result, weight will start to declineabout 4-5 days after the start of counting.
Therefore, for the initial period, you need to be patient and not approach the scales, but simply strictly follow the chosen mode.
The rule - do not eat before bedtime - in such a diet should also be observed. It is recommended that you have your last dinner at 18-00, prefer a salad, oatmeal on the water green tea with raisins. I have for dinner vegetable salad with fish or chicken fillet. 3 hours before bedtime, a glass of kefir or yogurt 100-150g. cucumber. You can 1 piece of cheese. (15g.)
Breakfast should be complete and contain a third of the total daily calorie intake. For breakfast, it is better to eat porridge, boiled egg, boiled lean meat, vegetable salad.
In order for food to be sufficient in volume, it is necessary to achieve a reduction in calorie content by eliminating sugar, white bread, fatty foods and oils. Dishes are best steamed or baked in foil.
With the exception of muffins, fatty meat, sausages, fat and sugar from the diet, it is possible to reduce the calorie content of the diet by 15%. It is recommended to eat often, up to 6 hours a day, but in small portions, so you can still reduce calories by 5%.
A glass of cold clean water burns 40 kcal at a time,this can be used to burn excess caloric content of food. With any diet, including a diet with calorie counting, you need to take up to 2 liters of water per day - this will allow the body's excretory system to work well, removing toxins and waste.
Well, if there is a household kitchen scale at home - then you can accurately determine the calorie content, for example, of an apple, focusing on its weight, or determine your portion.
You should pay attention to the calorie content of products indicated on the package. It should be noted that the calorie content is indicated for a dry product, or already cooked. So, the calorie content of dry pasta is 330 kcal per 100 grams. When cooking, pasta absorbs water, their weight increases, and 100 grams of boiled pasta will already have a lower calorie content, almost half. Of course, if this pasta is not seasoned with oil.
The calorie-counting diet in your daily diet has many advantages, you just need to study the general rules for calculating the calorie content of food and determine how much weight you need to lose. It is necessary to count calories in order to lose weight and feel relief, everyone can do it.
Lose weight by counting calories: how many calories do you need to eat to lose weight?
Every person who is overweight is trying his best to get rid of those extra pounds that he hates. But not everyone and not everyone succeeds.
What people do not use to fight excess weight: diets, diet pills, various decoctions, herbal teas! But there are quite effective method Losing weight is losing weight by counting calories.
Don't know what this method is? Now find out!
This will be discussed on the website www.rasteniya-lecarstvennie.ru in the article “losing weight by counting calories: how many calories do you need to eat to lose weight”.
Using this method, the first thought that a person trying to lose weight should take is: "The right diet is a sure way to lose weight without exhausting diets and fasting."
Excess weight is the extra calories you eat. If you reduce their number, you will definitely begin to lose weight.
How to correctly count these same calories?
To do this, first of all, you should realize what exactly your diet consists of. That is, to understand how to correctly translate your breakfast, lunch, afternoon snack and dinner into its numerical expression.
On the way to victory, you will definitely need to keep a calorie diary. But you need to limit your diet during the day wisely, without resorting to debilitating diets.
So remember that everything should be in moderation. Keep in mind that the most correct way to calculate your individual weight loss program can only be a doctor - a specialist in the field of nutrition. Let me tell you how this calculation is done.
Determine the daily diet
To calculate the calories you eat during the day, you need to keep a diary. The first thing to write down in it is the number of calories you consume for breakfast, lunch and dinner in one week.
Next, try to gradually reduce the number of calories in each serving, following the arrow of the scales.
Achieve your weight per day decreased by an average of 200 grams.
When you calculate the rate of food consumption for this, you should stop reducing calories.
Then continue to eat for a month at the newly established rate, maintaining the number of calories that provides a daily weight loss of 200 grams. Eating in this way, in a month you can lose 6000 grams, that is, 6 kg. There is no need to strive for large numbers - it is dangerous for your health.
On average, for an ordinary healthy person, the calorie limit is from one thousand to two thousand kilocalories per day. This is the norm for the fairer sex. For men, this figure ranges from one and a half to three thousand calories. If you keep track of your weight, you can easily calculate the number of calories you need per day.
calorie diary
To do this, you will need to keep the same weight loss diary, as well as a calculator and scales. Kitchen scales up to 10 kilograms will help you weigh food and find out their weight. Although it is best to use digital electronic scales for this - they are more accurate.
In your calorie diary, you should number the pages according to the days of the month, and write down everything that you ate during the day in a notebook every day. You can even make a special table with the following columns:
The product's name;
Portion weight;
Serving calories;
The total amount of calories for the whole day;
Your weight at the end of the day.
Leave free pages in your notebook in order to calculate the calorie content of the dishes you cook.
How to weigh products correctly?
When weighing, place food exactly in the middle of the weighing pan. Do not weigh items that are too light, as this will not give you an accurate figure. It is most correct and convenient to weigh products using the residual weight method.
So if you weigh sunflower oil, first weigh the whole bottle, and then pour the right amount of oil into the dish you are preparing, and then weigh the bottle again. The difference that you get when weighing is the mass of the oil you poured.
Counting calories correctly
In order to control your weight, be sure to weigh yourself every day at the same time.
At the same time, keep track of how many calories you consume per day. To calculate the calorie content of your diet, sum up the calorie content of all products of each meal eaten.
Their calorie content can be calculated by knowing the mass of each product and the calorie content of 100 grams of this product.
To determine the calorie content of 100 grams of a product, you can look at special tables that are available on the Internet. Also, these numbers are usually indicated on the product packaging.
If you know the calorie content of one hundred grams of a product, then you can easily calculate how many kilocalories are in your weighted portion. To do this, the serving weight is multiplied by the calorie content of one hundred grams of the product and divided by 100.
If your dish has several ingredients, then write down the calorie content of each product included in the dish from the table. Calculate the calorie content of each product, after weighing it and sum up all the results.
Bagirrra123, www.rasteniya-drugstvennie.ru
Have you ever counted calories to lose weight?
Source - http://www.vashaibolit.ru
There are many myths about weight loss. In pursuit of a beautiful body, girls starve themselves, torture themselves with training. Often all these experiments end in breakdowns and weight gain. To lose weight, you definitely need to eat, but at the same time keep count of KBJU. You can calculate the daily calorie intake for a woman when losing weight using special calculators, applications on smartphones, as a result, you will know how many kilocalories the body needs per day to lose weight.
What are calories
The energy value product, indicated on the packaging or in the relevant tables, is calculated in kilocalories. Calories are units of measurement of the energy value of food, that is, how much energy the human body must expend in order to process food. In 1 kcal - 1000 cal, it is important to remember this when counting calories. Daily caloric intake for weight loss is also measured in kilocalories.
Daily calorie intake
A certain amount of food that a person needs to consume in order to ensure the normal functioning of the body - calorie or calorie intake per day. When we sleep, blink, inhale, exhale, we expend energy. During fasting, the body is depleted. He does not receive a daily dose of energy and begins to "get" it from the reserves. The main reserve (glycemic) is in the liver, if it is not restored in time, then the body begins to take nutrients from the muscles, causing catabolic processes, only after that - from adipose tissue.
Weight can stand for two reasons: either you overeat or undereat. When the body does not receive enough energy, it begins to store it in reserve, in the so-called fat traps, in case of stressful situations, hunger strikes. An excess of kilocalories leads to body fat, increased cholesterol levels and, subsequently, to obesity. Calorie zigzag (uneven intake of kilocalories) disrupts metabolism. Therefore, it is important to stick to the average daily rate.
daily calorie intake for women
Nutritionists recommend a daily calorie intake for women in the amount of 2100-3000 kcal, this is enough to cover the main energy consumption for metabolism. To adjust the weight, it is necessary to slightly reduce / increase this indicator. Often people deliberately underestimate the caloric content of the diet to a minimum, naively thinking that this way you can lose weight faster.
calories for weight loss
You can often find diets for a minimum of 1500 kcal on the Internet and related literature on nutrition, but this amount is not enough. To comfortably lose weight, you need to reduce the number of calories for weight loss by about 10% (create a deficit of 100-200 kilocalories). Daily rate calories for weight loss each woman is individual.
Calorie calculation for weight loss
There are counter programs on smartphones, special online calculators. With their help, you can calculate the rate of calories per day. Also, calorie can be calculated manually using the formulas that these services use, for example, using the Mifflin-St. Geor or Harris-Benedict formula. They take into account the parameters of a person: weight, height, age, activity level, which are multiplied by the appropriate coefficients. In addition to calories, you need to maintain a balance of nutrients: proteins, fats, carbohydrates. The ratio of BJU for weight loss is 40% / 20% / 40%.
It is important to eat right. The diet should consist of high quality healthy foods. It is advisable to limit the consumption of sweets, especially store-bought ones. To satisfy this need, you can eat some dried fruits, berries or honey, but strictly limit the amount. Eat more fresh vegetables and fruits. Sufficient water intake (40 ml per 1 kg of weight) will speed up metabolic processes and will contribute to the rapid removal of fat cells.
The daily calorie intake for weight loss is calculated in the application in a few seconds, it is also not difficult to calculate the BJU. After determining the norm at the initial stage, you need to clearly control food intake, fix it in programs or manually. By following this regimen, you can lose 2 kg in a week. Physical activity should be increased to achieve the maximum effect. In the future, you will be able to determine the approximate calorie content and weight of dishes by eye.
The formula for calculating calories for weight loss
The amount of energy required to ensure the normal functioning of the human body is called the basal metabolic rate (BMR). Every day, 70% of all food consumed goes to ROB, 10% to digest food, 20% to other activities. The formula for calculating calories per day Mifflin-San Geor for women:
GRL = (10 × weight (kg)) + (6.25 × height (cm)) - (5 × age (years)) - 161.
The formula for calculating calories for weight loss for women Harris-Benedict (tolerance ± 200 kcal):
GLD = 447.593 + (9.247 × weight (kg)) + (3.098 × height (cm)) – (4.330 × age (years)).
Calorie table for weight loss
Presented in the table are calories per day for women. Range - minimum-maximum kilocalories. The daily calorie intake for women for weight loss, depending on the age category and lifestyle:
| Lifestyle |
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| Sedentary, sedentary | ||||
