How many calories should a girl eat. How many calories does a person need per day to lose weight or gain mass

How many calories should I eat to lose weight?

I heard that I have to consume 5000 calories to build muscle, is that correct?

As a personal trainer and online fitness consultant, I get tons and tons of questions every day about everything related to fitness. However, the questions most often asked of me are: 1) how many calories should I consume per day to burn fat, or 2) how many calories should I consume to build mass.

Before I get to the answers to these questions, I want to be very clear on one thing that I think you need to know first.

Have you ever paid attention to the norm of calories for a person per day, recommended by doctors?

Ignore her. This information means nothing to you. These numbers are based on government guidelines based on 2,000 calories per day.

And certainly these recommendations cannot be correlated with your fitness goals. These are just standard numbers that the government says everyone should follow, whether you're a professional athlete with a very high level of activity or an average Vasya with an office desk job.

So just forget about these norms forever.

There are two different ways to do this: one is to do some simple math (less accurate), the other is to use a calculator that takes into account your age, height, weight, gender, activity level, and body fat percentage (more accurate).

Suppose you decide to go the more precise route. Here is a calorie and macronutrient calculator that my team created specifically to make your life easier.

calorie calculator

Age

Let me briefly explain what this calculator does:

1. First, it figures out your TDER (Total Daily Energy Expenditure). This is essentially the number of calories YOUR body needs for its daily needs, based on the parameters and activity level you entered.
2. It then shows you the target number of calories you should be consuming, depending on what you want to achieve (-20% calorie deficit for fat loss or +20% calorie surplus for muscle growth).
3. The numbers in the macronutrient column are the amount of protein, carbohydrates and fats for each day. More on this later.

About calories and macronutrients (simplified)

As you probably know by now, changes in your body composition - whether it's weight loss or muscle gain - are largely dependent on calories. The only way to lose weight is to be in a calorie deficit (i.e. burn more calories than you consume), and the only way to build muscle is to be in a calorie surplus (i.e. consume more calories than you burn).

The simplest rule that will allow you to calculate the amount of calories you need is the 20% rule:

1. calorie deficit in 20% for weight loss
2. excess calories in 20% for muscle gain

For weight loss

Why is it necessary to take exactly 20% of the total calories, and not some fixed amount, say, 500, as we have always been told to do?

In simple terms, removing 500 calories from the diet for those who already have a small amount of calories consumed per day will not be the best idea. If someone who eats 1500 calories a day starts eating 1000 calories, it is more likely to hurt than if they reduce their intake to 1200 (-20% of the total) in a healthier way.

Weekly fat loss will depend on your starting weight and body fat percentage. If you have a lot of fat, then sitting on a calorie deficit, you will lose 0.5 to 1.5 kilograms every week. If you are more or less thin and just want to drive off some stubborn fat, most likely you will lose hardly 200 - 400 grams per week.

For muscle growth

On the other hand, you need to try not to overdo it in your attempts to build muscle when you consume calories in excess. Many people think that if there is more than 20% on top of what is needed, it will speed up the results. However, all they end up with is fat on top of the muscle they've gained.

If you don't want to get fat, eating more calories than your body needs doesn't mean building muscle.

About macronutrients: how much protein, carbohydrates and fats you need per day

When it comes to counting calories for your fitness goals, it's also important to mention the importance of consuming the right amount of macronutrients (protein, carbohydrates, and fats) for optimal results.

Calories are important, but macronutrients are crucial.

You see, there is a difference between 2,000 calories from vanilla cookies and 2,000 calories from healthy food and vanilla cookies. In both cases, you can lose weight if your daily intake is 2500 calories, but only in the latter case, you will be able to 1) maintain muscle mass and 2) maintain optimal hormone balance, brain functionality and normal immunity.

Either way, here are the basic things you need to know about each macronutrient.

Squirrels

It is he who helps to build muscle mass and / or prevent its loss when you are on a calorie deficit. There is a common misconception that only those who want to build muscle need to maintain an adequate amount of protein consumed per day. This is wrong. If you want to lose fat, consuming the right amount of protein is very important to control your appetite. Protein helps boost your metabolism because it takes more energy to process it than other macronutrients.

How much to eat:

• 1.5-3 grams per kilogram of body weight (namely, total weight minus fat weight)
• If you need to cut a lot of fat, stick to the lower limit of recommendations (1.5 grams / kilogram of body weight)
• If you are already thin enough, consume closer to the upper limit of recommendations (2-3 grams/kg body weight)

Each gram of protein contains 4 calories, so to calculate how many calories you get from protein, multiply the number of grams by four. These numbers will come in handy in the final section of this text.

Fats

Simply put, fat intake helps regulate hormones and brain function. This is an essential part of the diet and should never be neglected. Just like with protein, every day you need to consume the necessary minimum for best results.

How much:

Each gram of fat contains 9 calories, so to calculate how many calories you get from fat, multiply the number of grams by nine. Again, these numbers will come in handy in the final section of this text. For now, don't worry about it.

Carbohydrates

Last but not least, carbohydrates are what our body uses for fuel. In the liver, muscles and blood, they are stored as glycogen and, roughly speaking, allow us to keep moving.

How much:

• They should be the amount of calories left after subtracting protein and fat.
• Their content should vary depending on personal preferences and your level of physical activity.
• The more active you are, the fewer carbohydrates you will consume.

If you are a carb lover, eat less fat. Don't like carbs? Then eat more fat

Like proteins, each gram of carbohydrates contains 4 calories. To calculate how many calories you should get from carbohydrates, simply subtract protein and fat from your daily allowance.

Conclusion (and an example of daily calorie counting)

• Step 1: Calculate target calories based on your goals (add or subtract from base number)
• Step 2: Decide on your protein and fat requirements
• Step 3: Get the rest of your calories from carbs.

For example, let's calculate our imaginary friend, let's call him Petya, he weighs 95 kilograms, he has 20% fat and he wants to lose some weight.

daily calorie intake

• Base calories = 2400 calories
• To lose weight, you need to consume 2400-500 = 1900 calories

Squirrels

• First of all, let's calculate our own (without fat) body weight: 95kg - (95x0.2) = 76 kg
• He needs to lose a lot of weight, so let's start with a figure of 1.5 grams of protein per kilogram of his own weight.
• So his protein goal is: 76 x 1.5 = ~120-125 grams

Fats

• Petya is a carbohydrate lover, so for his diet we will adhere to the lower limit of recommendations, namely ~ 1 gram per kilogram of body weight
• His Fat Goal: ~70-75 grams of fat

Carbohydrates

• Carbohydrate Intake = Total Calories - Calories from Protein - Calories from Fat
  • Calories from protein = 125 x 4 = 500 calories
  • Calories from fat = 70 x 9 = 630 calories
• So 1900 calories - 500 calories from protein - 630 calories from fat = 770 calories from carbs
• 770 calories from carbs/4 = ~190 grams of carbs

Final numbers: To lose weight, Petya needs to consume 1900 calories, while the macronutrients in his diet should be respectively 125 grams of protein, 70-75 grams of fat and 190 grams of carbohydrates.

The key thing to remember when it comes to dieting is to calculate your base calorie count. Once you understand this, you can adjust your calorie intake based on your goals - eat fewer calories to lose fat or eat more to gain mass.

After that, you will figure out how much protein you need and follow this rule every day. The amount of fats and carbohydrates in principle depends on your personal preferences. So if you love carbs, eat more and less fat. If you don't like carbs, just eat more fat.

Calorie counting is the most effective way to lose weight. When used correctly, it can give 100% results. Knowing the individual daily calorie intake, you can adjust the diet and achieve your goals faster.

Parameters affecting the choice of diet

The diet should be based on the characteristics of the body and the required amount of nutrients. To calculate how many calories you need per day, you should consider:

• daily activity level;
• age and gender, since men need to consume more calories than women;
• the presence of training;
• figure parameters, which include height and weight;
• habitual .

Thus, having the necessary calculations on hand and knowing how many calories you need to eat per day, you can adjust your diet and achieve the expected results faster.

Women's and men's daily calorie intake

Fats, proteins, and carbohydrates are three key micronutrients that provide the body with the necessary energy and support biochemical processes.

The female body requires less daily calorie intake than the male body. This is due to the inherent genetic ability to quickly gain weight for full-fledged procreation.

The norm of kcal per day for a woman is on average about 2000 kcal. If it is necessary to lose weight, 500 kcal or 10-20% are taken away from the calorie norm for different age groups of women with different activities and diets.

At the same time, the number of calories per day should be reduced gradually, otherwise a sharp reduction in the intake of substances necessary for the body can provoke malfunctions in the menstrual cycle, weakening, slowing down metabolism or problems with the heart.

In order to determine how many calories a day a man needs, it is necessary to take into account that they have an accelerated metabolism and are prone to rapid weight loss. Therefore, for representatives of the masculine gender, it should consist of a diverse set of products.

The average calorie intake per day for a man is 2400 kcal and may fluctuate due to age, intensity of exercise, lifestyle and weight. To lose weight, men, like women, need to consume 10-20% fewer calories than the prescribed norm.

The daily requirement for calories, as well as carbohydrates, proteins, fats for able-bodied women and men is presented in the table:

How many calories do you need to lose weight?

In order for the body to activate defense mechanisms by slowing down the metabolism, it is necessary to understand exactly what calorie deficit is needed for weight loss. Experienced nutritionists advise to calculate how many calories a person needs per day, and then subtract 10-25% from the results.

It is important not to reduce the calorie content of the daily menu below the needs of the basic metabolism, since such a process of losing weight will be accompanied by loss of muscle mass and general discomfort.

You can create a 40% daily calorie deficit for weight loss in a very fast way. But it should be remembered that the safe calorie limit without the supervision of a nutritionist and a doctor is 1800 kcal for men and 1200 kcal for women. Otherwise, a person will not only lose weight, but will reduce immunity and simply deplete his body.

Online calorie calculator

Calorie per day calculator will help you find out:

• how many calories you need to eat per day for the body to function normally;
• how many calories do you need to lose weight;
• how many calories it takes to gain weight.

To calculate calories for weight loss, you must specify your height, weight, gender, age, level of physical activity. You don’t need to do anything else, the online calculator will do everything by itself.

The calculation of daily calorie intake can be made using two different methods: one of the most modern, according to the Mifflin-St. Geor formula, derived in 2005, and according to the older, but still popular among nutritionists in our time, the Harris-Benedict formula, known from 1919.

Drying the body

Drying the body is a set of actions, the implementation of which reduces the percentage of adipose tissue in the body, highlights the muscle relief as much as possible, and also burns subcutaneous fat.

Drying the body for girls and men consists in cutting carbohydrates in the diet, drinking more water, increasing the consumption of high-protein foods and sports nutrition.

According to the advice of experienced nutritionists and trainers, to saturate the body with useful elements with protein, it is necessary to consume vegetables and fiber, as they combine perfectly and enhance the absorption of each other.

To draw up the correct diet, you should calculate the bju online using a calculator. Thus, you can find out not only the individual need for calories, but also the necessary ratio of proteins, fats, carbohydrates, based on the goal pursued.

The application of knowledge about proper nutrition and diet planning is one of the main factors influencing the process of weight loss. The effectiveness of losing weight depends on many circumstances, but only a comprehensive approach to the existing problem will help to solve it effectively.

In order to correctly calculate how many calories to consume per day, it is important to know the level of energy expenditure of the human body in the course of its life. That is, you need to calculate the basic metabolism, in which calories are consumed for the work of organs, the performance of any actions and various types of loads.

As a rule, each person has his own (individual) basal metabolism. And, depending on the lifestyle, its level will be either higher or lower. So, for example, in people with sedentary work, the main metabolism will be a smaller number of kilocalories, and in active people - more.

By the way, it should be noted that when calculating calorie intake per day, terms such as calories and kilocalories are often used. The fact is that these two concepts are considered identical. But the term "calories" in the interpretation is narrower and refers only to the amount of energy that is required to heat 1 degree of water. Although it is applicable to establish the nutritional value of products, as an abbreviated version of the word "kilocalorie".

Calculation of the basic exchange of a person

To calculate the basal metabolism, formulas are used that establish energy costs for both women and men. The general formula for women looks like this: 655 + (9.5 x body weight in kg) + (1.8 x height in cm) - (4.7 x age in years). For example, with a height of 170 cm, a weight of 75 kg and an age of 30 years, the number of kilocalories will be: 655 + 9.5 x 75 + 1.8 x 170 - 4.7 x 30 = 1532.5 kcal.

For men, the general formula looks like this: 655 + (13.7 x body weight in kg) + (5 x height in cm) - (6.8 x age in years). For example, with a height of 185 cm, a weight of 80 kg and an age of 30 years, the number of kilocalories will be: 655 + 13.7 x 80 + 5 x185 - 6.8 x 30 = 2472 kcal. But these calculations are not complete. And in order to establish the exact calorie intake per day, you need to multiply the resulting figure by the activity coefficient.

So, with light physical labor, the activity coefficient will be 1.4, and with mental labor - 1.6. If a person is engaged in moderate physical labor, then when calculating the calories consumed, the result should be multiplied by 1.9. With heavy physical labor - by 2.2.

Daily calorie intake varies by gender. That is, for men, their number will be higher than for women. Age also affects - more calories will be required by a young body. As a rule, young people tend to have a more active lifestyle, and as a person grows older, he becomes more calm and measured. Therefore, age is also important when calculating calories consumed.

Considering all the data, scientists have deduced the total number of kilocalories that a person should consume. At the same time, they took into account gender, age and lifestyle. So, for example, for men who lead a sedentary lifestyle, the daily calorie intake at the age of 19-30 years will be 2400 kcal. And at the age of 31-50 - 2000 kcal. With the same lifestyle at the age of 51 years and older, 2000 kcal will also be enough.

How many calories should women consume per day with a similar rhythm of life? Here it is also important to distinguish between age. For example, from 19 to 25 years old, it is recommended to consume 2000 kcal. And at the age of 26-50 - 1800 kcal. Women who are over 51 should consume 1600 kcal.

With a moderate lifestyle for men aged 19-30 years, the required amount of calories is 2600-2800 kcal. And at 31-50 and older - 2400-2600 kcal. For women aged 19-25 years, it is recommended to consume 2000 kcal per day. At the age of 26-50 - 1800 kcal. And over 51 years old - 1800 kcal.

How many calories should be consumed per day with an active lifestyle? The daily norm for men aged 19-30 years is 3000 kcal. At the age of 31-50 - 2800-3000 kcal. And over 51 - 2800-2400 kcal. For women, the daily calorie intake at the age of 19-25 will be 2400 kcal, at the age of 26-60 - 2200 kcal. And over 61 years of age, the amount of calories consumed should be 2000 kcal.

Pregnant women deserve special attention. Since ancient times, it was believed that for the proper development of the baby in the womb, the expectant mother should eat for two. And as a result, she had extra body weight. Therefore, in modern society, whole groups of various specialists worked on this issue, who found that the basal metabolism of a pregnant woman increases by 25%.

How many calories to eat per day when carrying a child? If in a normal state a woman needed about 1850-2000 kcal, then during pregnancy 2500 kcal is needed, and by the end of the term - 2800-2900 kcal.

How many calories should a child consume per day?

For children, the caloric content of nutrition should not be too low, as their body is constantly functioning, gaining strength and vitality. And the rate of energy consumed depends only on their age.

How many calories to eat per day for babies up to 4 months? Their daily norm is 550 kcal. This is the number of calories the baby receives from breast milk. And at the age of 4-12 months, the baby needs to consume 800 kcal. For this, complementary foods should be introduced, since milk alone will no longer be enough.

At 1-4 years old, the daily calorie intake will be 1300 kcal. And at the age of 4 to 7 years - 1800 kcal. If the child is 7-10 years old, then his daily norm will be 2000 kcal. Starting at age 11, the number of calories consumed will be differentiated depending on gender.

How many calories to eat per day for teenagers 10-13 years old? For girls, their daily amount will be 2150 kcal, and for boys - 2250 kcal. At the age of 13-15, girls are recommended to consume 2300 kcal, and boys - 2500 kcal. Young men aged 15-19 years should consume 3000 kcal. And for girls at the same age - about 2400 kcal. Starting at age 19, adult rates are used to establish daily calorie intake.

It is also important to remember that the vital activity of a child is significantly different from an adult. Therefore, if children constantly run around and eat more, this is normal. Don't overfeed your baby, but don't underfeed either.

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The habit of maintaining a healthy weight requires responsibility and knowledge of metabolic processes. A conscious person should understand how many kilocalories and nutrients the body needs per day to be healthy. A table for calculating the daily calorie content and the ratio of BJU products will simplify this task.

A kilocalorie measures the amount of heat that is released from food during digestion. One calorie is equal to 4.2 joules - a characteristic of the energy level. This component of the body spends to maintain life.

One unit of heat gives the same amount of energy. Products differ in the ratio of BJU, and the digestion of each of these components takes a different amount of energy. Therefore, that part of the heat that the body loses during the breakdown of food is taken away from the initial calorie content.

Each element of BJU the body consumes in its own way:

How many kilocalories a person needs per day, the table with diet volumes shows approximately, but does not take into account the energy value of food. In order for the energy received by the body to be spent correctly, it is worth adhering to KBJU.

Calorie or BJU balance: which is more important:

Good and bad calories

Calories do no harm or good as they are just a source of heat. This property is carried by energy carriers: fats, proteins and carbohydrates.

Each of these compounds has a different origin, and therefore affects the body specifically:

The ratio of BJU is calculated individually for specific purposes. If the goal is to increase the percentage of muscle mass and reduce the fat reserve, a menu is selected in which proteins occupy the main place, and fats are not consumed at the same time as carbohydrates.

Norms for women, men and children

How many kilocalories a person needs per day, the table can show more clearly. It should be taken into account that physical activity requires replenishment of the additional energy expended during training. In addition, more calories are spent on providing muscles in daily mode.

This difference between certain groups of people is justified by different physical activity. In addition, pregnant and lactating girls need to increase their diet in order to additionally provide the child with the necessary compounds, as well as replenish the resources spent on this.

The amount of calories in women is slightly less than in men. Age and working environment also affect the amount of energy expended:

The rate of calories is determined by many factors, as well as the ratio of BJU. For a more accurate calculation, you need to use one of the special formulas. And based on the results, you can subsequently adjust your calorie intake.

Why you need to stick to your daily calorie intake

Restriction in the amount of food is the main rule of losing weight people. However, most of those who seek to lose weight, after a while, return to their previous shape, while looking fuller.

The body perceives a severe reduction in calories as a hunger mode, so it begins to burn muscles and slow down the metabolism.

When you return to your usual diet, the body quickly replenishes the lost resources and stores reserve fat in case of hunger. When the calorie intake is exceeded, the body also inevitably puts off excess weight.

Therefore, the only stable state in which the body does not make fat reserves and provides all its functions is to follow the daily caloric intake and balance of BJU.

Lower limits of normal

How many kilocalories a person needs per day, the table can show without taking into account individual characteristics that affect metabolism. By making a calculation using special formulas, you can find out your coefficient of daily calorie intake. 200 kilocalories should be added to the result obtained, and then 400 should be subtracted.

These values ​​are the upper and lower limits of normal. Another way to calculate this data is to subtract or add 10-15% of calories to your basal metabolic rate.

The range within these numbers is called the calorie corridor. This means that changes in daily calorie content should not go beyond the limits of the norm. Otherwise, the body will begin to slow down the metabolism and the weight will stop decreasing, and the energy will be extracted due to the destruction of muscle fibers.

Consequences of under and over consumption of calories

At first, under or over calorie intake may not make itself felt.

However, such a lifestyle systematically harms the body, which is why the accumulated habit can lead to such negative consequences:

• reduced immunity;
• eating disorders, such as compulsive overeating;
• disorders in the work of the gastrointestinal tract;
• oncology;
• disorders in mental and physical development.

In addition to the lack of calories in the diet, their excess gives rise to a lot of problems that lead to obesity and its accompanying diseases:

• diabetes;
• diseases of the cardiovascular system;
• atherosclerosis;
• disorders in the work of the musculoskeletal system.

It should be understood that the coefficient of the norm of calories for one person may be too high or too low for another. Only the amount of reserve fat can tell if the diet is right.

Muffin-Jeor formula for calculating daily calorie intake

The number of calories consumed during the day is selected for each individual, since age, height and weight play a role here. To do this, in 2005, scientists Muffin and Jeor jointly derived a formula that takes these factors into account. Another technique approved by the American Dietetic Association.

In addition, an indicator of regular physical activity is added to the formula, which adds accuracy to the resulting calorie volume.

GEO \u003d 9.9 * weight (kg) + height (cm) * 6.3 - 4.9 * age - 161,

and for men:

GER = 9.9 * weight (kg) + height (cm) * 6.3 - 4.9 * age + 5.

Thus, the calculation for a woman with the age of 23 years, body weight 50 kg, height 165 cm can be obtained: 9.9 * 50 + 165 * 6.3 - 4.9 * 23 - 161 = 1256 kcal. Similarly, a 26 year old male weighing 70 kg and 180 cm tall would have a requirement of 1535 kcal.

In this case, it is necessary to take into account the component of physical activity. The resulting value is multiplied by the activity factor.

The minimum value for sedentary work is 1.2, and for heavy loads with training 2 times a day - 1.9. The level of physical activity in this range changes in increments of 0.1.

Harris-Benedict Formula

A common formula for calculations was invented in 1991. However, the method is inferior in applicability to other methods. Against the background of other formulas, an insufficient number of individual characteristics are used here, which gives a strong error in the calculations - more than 5%. The method does not take into account the indicator of daily physical activity in the calculations.

The formula looks like this:

Female: 655 + (9.5 * weight in kg) + (1.86 * height in cm) - (4.67 * age).

Male: 66.48 + (13.74 * weight in kg) + (5 * height in cm) - (6.75 * age).

Thus, a woman with indicators of 50 kg, 23 years, 165 cm will have to consume 1332 kcal. A man with a baseline of 70 kg, 26 years old, 180 cm needs 1703 kcal to remain in his weight.

Ketch-McArdle Formula

This technique does not take into account body weight, number of years and growth rate when calculating. Only the individual indicator of the percentage of body fat is involved in the expression. The error in calculations based on this coefficient is large.

However, accurate measurements of body fat along with the application of the result of the Harris-Benedict formula in the calculations will give an indicator with a minimum error.

The Ketch-McArdle formula does not require complex calculations and looks like this:

• BM \u003d 371 + 20.59 * a

The last variable is body fat percentage. It can be measured using special equipment that is present in hospitals and gyms.

Also, this indicator can be approximately calculated by dividing the weight in kilograms by the height in meters squared:

• body mass index (% fat) \u003d weight (kg) / height (cm) 2.

How many kilocalories a person needs per day, a data table for certain groups can predict with the same large error. However, multiplying the coefficient obtained from the Ketch-McArdle formula by the result of the calculation by the Harris-Benedict method will increase the accuracy of the measurements.

For women with parameters of 50 kg, 165 cm and a diet of 1332 kcal, calculated according to the previous formula, the basic metabolism will be equal to:

BM \u003d 1332 * (371 + 21.61 * (50 / 1.65 2)) \u003d 1021 kcal.

For men with a weight of 70 kg, a height of 170 cm and a daily allowance of 1703 kcal:

BM \u003d 1703 * (371 + 21.61 * (70 / 1.70 2) \u003d 1521 kcal.

This result is more accurate, however, the body weight without fat, calculated by the formula, is significantly inferior in error to measurements using special equipment.

WHO Formula

The World Health Organization (WHO) calorie formula is based on the same principle as the Muffin-Jeor method. However, here the age is placed in the ranges and for each of them an individual calculation is carried out using the coefficient of physical activity (CFA).

How many kilocalories a person needs per day is determined using an additional table, taking into account the degree of load, where 1 is low, 1.3 is medium, 1.5 is high physical activity.

A man with parameters of 27 years, 70 kg and CFA - 1.3 according to the formula has a coefficient:

(0.063 * 70 + 2.895) * 240 * 1.3 = 2279 kcal.

Formula based on body area

Another name for this method of calculating calories is the Harris-Benedict formula. With the help of such calculations, you can get the result as close to reality as possible. The expression contains weight, height, and age, and for women and men, different initial numbers are used in the calculations.

The percentage of body fat does not appear in the calculations. Therefore, this method will not show the exact result for people who exercise regularly and have large muscle mass. In this case, the basal metabolic rate will be lower than the real one. For overweight people, this value will be overestimated.

For men, the daily calorie intake is calculated by the formula:

GVE = 66 + (13.699 * weight in kg) + (5 * height in cm) - (6.809 * age in years).

And for women:

GER = 65 + (9.599 * weight in kg) + (1.799 * height in cm) - (4.8 * age in years).

The daily calorie coefficient for a man with indicators of 70 kg, 170 cm, 27 years old is:

OOB \u003d 66 + (13.699 * 70) + (5 * 170) - (6.809 * 27) \u003d 1691 kcal.

For a woman with initial data 23 years old, weight 50 kg, height 165 cm, this figure is equal to:

OOB \u003d 65 + (9.599 * 50) + (5 * 165) - (6.809 * 23) \u003d 1213 kcal.

In addition, the result can be multiplied by the indicator of physical activity. A range is proposed for it, in which 1.2 is low mobility, 1.729 is hard physical labor.

How many calories do you need to eat to lose weight or gain mass

Significant exaggeration or underestimation of volumes always harms the body. It forces the body to destroy those resources that are necessary for healthy life and accumulate those that interfere with this process.

For a healthy transformation, the maximum overshoot of the dietary calorie range is 10-20%.

When changing your diet, you need to weigh yourself at the beginning and end of the week and evaluate the result. If the weight lost reaches more than 1-1.5 kg, then the body is losing weight due to dehydration and destruction of muscle cells to a greater extent than fat.

Weight loss rate

Losing 2-3% of your current weight per week is considered safe by nutritionists. With large mass losses, the body will begin to destroy itself and extract energy from these substances. The largest plumb is observed at the beginning of the diet, then its loss slows down.

It is important to understand that supplementing the diet with active physical activity can cause weight loss. This is due to the accumulation of fluid in the muscles, as well as their growth. In this case, you need to observe a visual decrease in volume.

Weight gain rate

There is a difference between deliberate weight gain and uncontrolled eating. In the first case, this process is systemic and is used both for a visual effect and as an introductory step in the calorie counting technique. In these cases, the set of muscle mass will occur much more slowly.

With sharp deviations from the norm of calories upward, reserve fat will be deposited almost instantly.

However, with a gradual increase in the volume of the diet to its own norm in increments of 50 kcal weekly, weight gain will not be observed at all.

This is due to the fact that the body gradually rebuilds its work under the new diet. However, with a calorie deficit, a sharp transition to a new nutrition system will lead to extra pounds.

Advice from doctors and nutritionists on leaving the right balanced menu

Medical experts appreciate the calorie counting method as a comprehensive, systematic approach to achieving the desired weight. They recommend not going beyond the calorie corridor, as well as maintaining it by replacing the way you cook.

In addition, junk food for which calories are counted should be replaced with its healthy counterparts, and calorie intake in lunch should decrease by the end of the day.

Pregnant and lactating women should refrain from such a diet, as food restrictions can adversely affect their well-being. People with diabetes, hypertension and problems with the gastrointestinal tract should enter this diet only under the supervision of a doctor.

The main rule of following a diet based on counting calories is to avoid large intervals between meals.

At first, such calculations may seem complicated, however, over time, the selection method can calculate the optimal amount of the diet. It must be remembered that without knowledge of how many kilocalories a person needs per day and the table of the optimal ratio of BJU products, it is impossible to maintain weight correctly. This method will also help improve health and appearance.

Article formatting: Svetlana Ovsyanikova

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