The rapid development of scientific knowledge in the field of weight loss is bearing fruit. More and more methods are offering their radical new views on the mechanisms of weight loss. Many of them criticized calorie counting, although this method was previously considered the main one, accepted by almost all diets, and was used in many approaches.
How many calories should a person eat 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 at this article.
Why you need to count calories
Calorie calculation 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 an important component of the most effective weight loss methods. Knowledge and understanding of this issue will help you effectively and successfully solve important problems related to weight loss and achieve your desired results.
From a biological point of view, one calorie is the amount of energy required 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 in a larger value - kilocalorie.
Not everyone thinks about the amount of energy the body uses to perform daily tasks. Scientists have found that the female body spends about one and a half thousand kilocalories on average to maintain vital functions. Because of this, breathing, heart rate, muscle tone, peristalsis, constant body temperature, and other processes occurring in the body are ensured. For men, this value is slightly more, equal to 1800 calories. This value has a special name - basal or basic metabolism. To determine it, special formulas or special devices are used - body composition analyzers and metabolograph.
The component is the main one, but in addition there are other energy costs. Physical activity also involves burning calories. A leisurely walk burns about 150 kilocalories per hour, while intense sports can burn much more - up to 400-500. The calories consumed daily are used to support human life. All the energy that is not consumed by the body is stored. That is why for significant effective weight loss it is necessary to create a daily energy deficit, the amount of which should be around 500-700 calories. To get the desired effect, you can count calories yourself or use a ready menu.
Expert opinion
Considering that the basis for counting calories is the law of conservation of energy - a law of nature as basic as, for example, gravity - we can say that calories are outdated or difficult, just like gravity. Try throwing a pen or pencil over you - and everything will be clear. The laws of nature always work. They are the basis of all effective weight loss methods. Knowing and understanding these rules helps you to be effective and successfully solve important problems, as well as issues related to weight 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, kcal. A woman's body spends about 1500 kcal every day to maintain vital functions (heart rate, breathing, muscle tone, peristalsis, body temperature and other processes), a man's body about 1800 kcal. The amount of energy the body uses to maintain life is called basal metabolism. To calculate this value more accurately, there are special devices - body composition analyzers and metallography.
This part of the energy consumption is the main one, but not the only one. Physical activity also consumes energy, but slightly less. 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 significant weight loss, it is necessary to create an energy deficit equal to about 500-700 kcal from these figures, that is, women must eat within 1200 kcal daily, men - about 1500 kcal forstable weight loss without harm to the body. and all its systems. And then you can go in two ways: count calories directly or introduce indirect calorie restriction through diet and diet selection.
Direct calorie counting requires some skill and persistence in the early stages, 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 it on an electronic food scale), know the calorie content of the product per 100 grams, and also paper, pen, calculatorand a few minutes of it. time at hand.
So is the process of weight lossa change in the balance between energy in and out. The most direct, simple way, accessible to everyone, is to limit the caloric content of food by counting calories, which, if the correct caloric content is observed, will guarantee the breakdown of fat, according to the law of conservation of energy. However, the direct calorie counting method has its drawbacks. First of all, it does not report anything about satiety: for example, on the same figure of 1200 kcal daily you can be very full and very hungry, it all depends on the diet, the productsincluding 1200 kcal - that's two chocolate bars or five full meals from approved, healthy foods. Secondly, with an incorrectly chosen diet on a reduced calorie diet, weight will decrease, but this may be associated with health risks - for example, not only fat, but also tissue may be lostmuscle if there is a protein deficiency in the diet. . And thirdly, 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 caloric intake essential, but not the only tool in the weight loss process.
Formulas for counting calories
You can calculate your daily calorie intake for weight loss using the following two formulas.
The Harris-Benedict formula was developed and introduced to people in 1919 by the famous scientists Francis Gano Benedict and James Arthur Harris. There are two types: 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 wrong for modern residents of the city, since the research was done 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 index is greater than the established norm.
The Mifflin-San Geor formula was developed much later - at the end of the last century, in the nineties. It is considered the most accurate and popular today.
Men - [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 characteristics of nutrition and other aspects 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 count calories consumed correctly 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 clear that it is much better to eat a plate of meat salad than a small chocolate bar or some kind of confectionery product. Their calorie content is about the same, but their nutritional value is significantly different.
Calculating calorie intake is considered an effective way to lose weight and is included in many weight loss systems. This is explained by the following advantages:
- This method provides a reasonable approach to nutrition, without stress or serious restrictions. The body easily tolerates a 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 different types of diets and fasting;
- Everyone can decide independently how many calories they need to eat per day. For this purpose, there is a special calorie calculator for weight loss online. This could be useful for those people who do not have the opportunity to contact competent specialists or a weight loss clinic due to the remoteness of settlements from urban centers, various material restrictions, and life circumstances;
- The calorie counter will allow you to calculate your diet for free, include your favorite dishes, and ensure that the proportions of proteins, fats and carbohydrates are met.
The calculation algorithm consists of three consecutive steps: calculation of the basic metabolic rate, determination of daily activity, calculation of the final result. Let's take a closer look at each of them.
Step 1: Calculate your basal metabolic rate
First, one of the most convenient formulas should be used to calculate the basal metabolic rate. Example: a woman 170 cm tall, weight 75 kg, 36 years old should not be less than:
655+9. 6×75+1. 8×170-4. 7×36=1512 kcal
This amount of energy will be enough to support life.
Step 2: Determine your daily activity
The resulting value of basal metabolism must be multiplied by the activity coefficient:
- 1. 2 - low activity, complete lack of sports;
- 1. 375 - sedentary lifestyle, light physical activity 1-2 hours a week;
- 1. 55 - average activity, sufficient load 2-4 times a week;
- 1. 725 - active lifestyle, active work, training about 5 hours a week;
- 1. 9 – high activity, active work, active daily training.
Let's say a woman goes to fitness three times a week, so:
1512 kcal × 1. 55 = 2344 kcal
This value is the required daily norm. This is how many calories you need to eat 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 exactly how much you need to eat per day to lose weight.
2344 – 500(700) = 1844 (1644) kcal – this is exactly how much the body needs to lose weight.
Practice shows that it is difficult to maintain the norm daily. Nutritionists recommend setting a lower and upper limit. This will help to avoid breakdowns: if you really want something forbidden, you can eat it. But the next day, the norm decreased a little:
- upper limit: calorie norm + 100;
- lower limit: calorie norm - 200.
In addition, it is recommended to maintain the ratio between proteins, fats, carbohydrates:
- protein 10-25% of the daily diet;
- fats - 20-35%;
- carbohydrates - 45-65%.
These ratios may vary slightly depending on the specific goal: weight loss, weight gain, muscle growth.
Losing weight quickly and effectively at home is not difficult. Calorie counting reduces restrictions and allows you to add your favorite foods. The main thing is to conscientiously keep a diary, write down every product consumed, every 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, a combination of nutrition and psychology. This allows you to achieve the best possible results and effective weight loss.
Calorie tables
The table of caloric content of foods will help to prepare your daily diet. There are basic products, which, as a rule, form the basis of the diet. For all other products bought in shops, the calorie, protein, fat and carbohydrate content is indicated on the packaging.
Milk products
| Product (per 100 g of product) | Proteins (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 |
| Fat cottage 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 |
| "Dutch" cheese | 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 |
| Brynza | 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 "Provencal" | 2. 8 | 70. 0 | 2. 6 | 624. 0 |
Bread and cereals
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Wheat flour, whole grain | 10. 3 | 1. 0 | 69. 0 | 334. 0 |
| A bowl of millet | 11. 5 | 3. 3 | 67. 2 | 348. 0 |
| buckwheat | 12. 6 | 3. 2 | 54. 3 | 335. 0 |
| Pledge of rice | 7. 0 | 1. 0 | 73. 2 | 330. 0 |
| Semolina | 10. 3 | 1. 0 | 67. 7 | 328. 0 |
| A jar of barley | 10. 00 | 1. 30 | 66. 31 | 324. 00 |
| pearl barley | 9. 3 | 1. 1 | 67. 5 | 320. 0 |
| Groats "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 |
| Crackers cream | 8. 5 | 10. 8 | 69. 6 | 398. 0 |
| Pasta, V. S. | 10. 4 | 1. 1 | 74. 9 | 337. 0 |
| Butter bottom | 7. 6 | 5. 2 | 56. 8 | 295. 0 |
| a loaf | 7. 7 | 3. 0 | 53. 3 | 235. 0 |
| Yeast | 12. 7 | 2. 7 | 0. 0 | 75. 3 |
Vegetables and fruits
| Product (per 100 g of product) | Proteins (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 |
| Potatoes | 2. 0 | 0. 4 | 18. 1 | 80. 0 |
| Ovum | 1. 2 | 0. 1 | 6. 9 | 24. 0 |
| white cabbage | 1. 8 | 0. 2 | 6. 8 | 27. 0 |
| Sauerkraut | 1. 8 | 0. 0 | 3. 2 | 19. 0 |
| Bulb onions | 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 |
| cucumber | 0. 8 | 0. 1 | 3. 8 | 14. 0 |
| Pickles | 0. 8 | 0. 1 | 2. 3 | 13. 0 |
| Pepper | 1. 3 | 0. 0 | 7. 2 | 27. 0 |
| Radishes | 1. 9 | 0. 2 | 8. 0 | 35. 0 |
| Turnip | 1. 3 | 0. 0 | 3. 1 | 27. 0 |
| Radishes | 1. 2 | 0. 1 | 3. 8 | 21. 0 |
| Salad | 1. 5 | 0. 2 | 3. 1 | 17. 0 |
| Beet | 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 |
| Pears | 0. 4 | 0. 3 | 10. 9 | 49. 0 |
| Apples | 0. 4 | 0. 4 | 11. 8 | 45. 0 |
| peaches | 0. 3 | 0. 1 | 11. 3 | 43. 0 |
| Apricots | 0. 9 | 0. 1 | 10. 8 | 41. 0 |
| Oranges | 0. 9 | 0. 2 | 10. 3 | 40. 0 |
| Whiskey | 0. 7 | 0. 2 | 7. 9 | 38. 0 |
| Melon | 0. 6 | 0. 0 | 10. 3 | 38. 0 |
| Grapefruits | 0. 9 | 0. 2 | 10. 3 | 35. 0 |
| Strawberries | 0. 8 | 0. 4 | 11. 2 | 34. 0 |
Dried fruits and beans
| Product (per 100 g of product) | Proteins (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 |
| prune | 2. 3 | 65. 6 | 25. 0 | 264. 0 |
| Figs | 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 |
| Peas | 54. 8 | 0. 1 | 8. 5 | 298. 0 |
| chickens | 54. 2 | 20. 1 | 5. 0 | 328. 6 |
| Soybeans | 34. 9 | 17. 3 | 17. 3 | 364. 0 |
| Peas | 21. 0 | 2. 0 | 47. 0 | 298. 0 |
Meat
| Product (per 100 g of product) | Proteins (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 |
| Chickens | 18. 2 | 18. 4 | 0. 7 | 241. 0 |
Sausages
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Amateur sausage | 17. 3 | 39. 0 | 0. 0 | 420. 0 |
| Semi-smoked sausages | 16. 5 | 63. 6 | 0. 0 | 376. 0 |
| Milk sausages | 11. 0 | 22. 8 | 1. 6 | 266. 0 |
| Doctor's sausage | 12. 8 | 22. 2 | 1. 5 | 257. 0 |
| sausage var. separately | 11. 0 | 21. 0 | 0. 0 | 240. 0 |
Eggs
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Raw chicken egg | 12. 7 | 11. 5 | 0. 7 | 157. 0 |
| Melange | 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 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Cod liver (tinned in oil) | 4. 20 | 65. 70 | 1. 20 | 613. 0 |
| Salmon | 23. 0 | 12. 0 | 0. 0 | 206. 0 |
| shrimps | 18. 9 | 2. 2 | 0. 0 | 95. 0 |
| Pollock | 17. 6 | 1. 0 | 0. 0 | 79. 0 |
| perch | 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 Blancheer. In oil | 13. 1 | 25. 1 | 0. 0 | 278. 0 |
| Flounder in tomatoes (canned) | 12. 6 | 5. 4 | 6. 0 | 125. 0 |
Sweet
| Product (per 100 g of product) | Proteins (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 |
| Magazine | 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 |