The rapid development of scientific knowledge in the field of dieting is bearing fruit. More and more methods are offering their new, radical views on weight loss methods. Many of them criticize calorie counting, although in the past this method was considered the main one, it was accepted for almost all diets and was used in many methods.
How many calories should a person consume 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 in 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 part of the most effective weight loss strategies. Knowledge and understanding of this matter will help you to effectively and successfully solve important problems related to weight loss and achieve the desired results.
From a biological point of view, one calorie is the amount of energy expended to heat one gram of water by one degree Celsius under normal atmospheric conditions. This value is extremely small, so the calorie consumption per day is calculated in a larger value - kilocalories.
Not everyone thinks about how much energy the body uses to perform daily tasks. Scientists have found that, on average, the female body spends about one and a half thousand kilocalories to maintain vital functions. Due to this, breathing, heartbeat, muscle tension, peristalsis, constant body temperature and other processes occurring in the body are ensured. For men, this value is slightly higher, at 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 metabolic profiles.
The component is the main part, 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. Calories consumed daily are used to support human life. All energy not consumed by the body is stored. Therefore, it is necessary to create a daily energy deficit for effective, noticeable weight loss, which should be around 500-700 calories. To achieve the desired effect, you can count calories yourself or use a prepared menu.
Expert opinion
Considering that the basis of calorie counting is the law of conservation of energy - as fundamental a law of nature as, for example, gravity - we can say that calories are obsolete or inconvenient, just like gravity. Try throwing a pen or pencil above you - and everything will become clear. The laws of nature always work. They are the basis of all successful weight loss strategies. Knowing and understanding these rules will help you be effective and successfully solve important problems, as well as issues related to weight loss. So what are calories?
1 calorie is the energy needed 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 consumes about 1500 kcal per day to maintain vital functions (heart rate, breathing, muscle tension, 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 tools - body composition analyzers and metabolomics.
This part of energy consumption is the main factor, but not the only one. Physical activity also consumes energy, but less. For example, such active sports as swimming and cycling burn only 150-250 kcal of energy in 60 minutes, it all depends on the intensity of the exercise. For noticeable weight loss, it is necessary to create an energy deficit equal to approximately 500-700 kcal from these figures, that is, women need to eat within 1200 kcal per day, men - about 1500 kcal for constant weight loss without harm to the body and all systemsitsAnd then you can go two ways: directly count calories or implement indirect calorie restriction through diet and diet choices.
Direct calorie counting takes some skill and persistence in the early stages, but for many people it works better than any 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 have paper, a pen, a calculator and a few minutes of time on hand.
So, the process of weight loss is a change in the balance between incoming and outgoing energy. The most direct, simplest way, accessible to everyone, is to limit the calorie content of food by counting calories, which, if the correct calorie content is observed, ensures the breakdown of fat, according to the law of energy conservation. However, the direct calorie counting method has its drawbacks. First of all, it does not say anything about satiety: for example, for the same number of 1200 kcal per day you can be both very full and very hungry, it all depends on the diet, the accompanying products 1200 kcal - there are two chocolate bars or five full-fledged meals from the allowed, healthy foodSecond, with the wrongly chosen diet on a reduced-calorie diet, weight will decrease, but this can be associated with health risks - for example, not only fat can be lost, but also muscle tissue if there is a lack of protein in the diet. And third, you won't be counting calories for the rest of your life; after losing weight, you need to develop other ways and habits to maintain it. These and other reasons make calorie intake a necessary 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. It has 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 big city, as 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 exceeds the norm.
The Mifflin-San Geor formula was developed much later - at the end of the last century, in the 1990s. 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 specifics of nutrition and other features of today. However, the ratio of fat to muscle tissue is not taken into account.
Calorie counting algorithm for weight loss
The ability to count correctly consumed calories is the first step towards a healthy, beautiful body. This technology does not impose any restrictions on specific products. But if you take your whole diet into account every day, it turns out that eating a plate of meat salad is much better than a small chocolate bar or some kind of candy. Their calorie content is about the same, but their nutritional value is significantly different.
Calorie counting is considered an effective way to lose weight and is included in many weight loss programs. This is explained by the following advantages:
- This method provides a reasonable approach to nutrition, without stress or severe 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 nutrients, vitamins, minerals, which distinguishes this technique from various types of diets and fasting;
- Each person can independently determine how many calories they need to consume per day. For this purpose, there are special calorie calculators for weight loss online. This can be useful for people who do not have the opportunity to contact qualified specialists or a diet clinic due to the distance of the settlement from urban areas, various material limitations and living conditions;
- The calorie counter allows you to calculate your diet for free, include your favorite dishes and ensure compliance with the proportions of proteins, fats and carbohydrates.
The calculation algorithm consists of three consecutive steps: calculating the basic metabolic rate, determining the daily activity, calculating the final result. Let's take a closer look at each of them.
Step 1: Calculate your basal metabolic rate
To begin with, one of the most convenient formulas should be used to calculate basal metabolic rate. Example: a woman 170 cm tall, 75 kg in weight, 36 years old should consume no less than:
655+9, 6×75+1, 8×170-4, 7×36=1512 kcal
This amount of energy will be enough to stay alive.
Step 2: Determine your daily activity level
The resulting basal metabolic rate must be multiplied by the activity factor:
- 1. 2 - low activity, complete absence of sports;
- 1. 375 – sedentary lifestyle, light exercise 1-2 times a week;
- 1, 55 - average activity, sufficient load 2-4 times a week;
- 1. 725 – active lifestyle, active work, training about 5 times a week;
- 1. 9 – high activity, active work, daily active training.
Let's say a woman goes to the gym three times a week, then:
1512 kcal × 1. 55 = 2344 kcal
This value is the required daily norm. This is how many calories you need to consume 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 consume per day to lose weight.
2344 – 500(700) = 1844 (1644) kcal – this is exactly how much your body needs to start losing weight.
The practice shows that it is difficult to maintain the norm on a daily basis. Nutritionists recommend setting a minimum lower and maximum upper limit. This will help avoid breakdowns: if you really want something forbidden, you can eat it. But the next day, reduce the norm a little:
- upper limit: calorie norm + 100;
- lower limit: calorie norm - 200.
In addition, it is recommended to maintain the ratio of proteins, fats, carbohydrates:
- protein 10-25% of the daily diet;
- fat - 20-35%;
- carbohydrates - 45-65%.
These ratios may vary slightly depending on the specific goal: weight loss, weight gain, muscle growth.
It is not difficult to lose weight quickly and well at home. Counting calories reduces the restriction and allows you to enter your favorite foods. The main thing is to keep a diary conscientiously, write down every product consumed, every lump of sugar. But there is a special technique for weight loss, which is available in weight loss clinics. It is based on an integrated approach, a combination of nutrition and psychology. This allows you to achieve the best results and effective weight loss.
Calorie charts
The table of calorie content of food will help to prepare a daily diet. It contains basic products, which are usually the basis of the diet. For all other products bought in stores, the calorie content, protein, fat and carbohydrate content is indicated on the packaging.
Dairy products
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbs (g) | Energy value (kcal) |
|---|---|---|---|---|
| Dry cream | 23. 0 | 42, 7 | 26. 3 | 579, 0 |
| Fresh milk powder | 26. 0 | 25. 0 | 37, 5 | 476, 0 |
| Skimmed milk powder | 37, 9 | 1. 0 | 49, 3 | 350, 0 |
| Dried 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 |
| Cheese "Dutch" | 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 cereal
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbs (g) | Energy value (kcal) |
|---|---|---|---|---|
| Wheat, whole grain | 10. 3 | 1. 0 | 69, 0 | 334, 0 |
| Millet groats | 11. 5 | 3. 3 | 67, 2 | 348, 0 |
| Buckwheat | 12. 6 | 3. 2 | 54, 3 | 335, 0 |
| Rice porridge | 7, 0 | 1. 0 | 73, 2 | 330, 0 |
| Semolina | 10. 3 | 1. 0 | 67, 7 | 328, 0 |
| 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 |
| Cream biscuits | 8. 5 | 10. 8 | 69, 6 | 398, 0 |
| Pasta, V. S. | 10. 4 | 1. 1 | 74, 9 | 337, 0 |
| A cup of butter | 7. 6 | 5. 2 | 56, 8 | 295, 0 |
| bread | 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) | Protein (g) | Fat (g) | Carbs (g) | Energy value (kcal) |
|---|---|---|---|---|
| green beans | 5. 0 | 0. 2 | 13. 8 | 73, 0 |
| Crushed tomatoes | 1. 1 | 0. 2 | 5. 0 | 23. 0 |
| Potatoes | 2. 0 | 0. 4 | 18. 1 | 80, 0 |
| Eggplant | 1. 2 | 0. 1 | 6. 9 | 24. 0 |
| Cabbage | 1. 8 | 0. 2 | 6. 8 | 27, 0 |
| Sauerkraut | 1. 8 | 0, 0 | 3. 2 | 19. 0 |
| Bubble onion | 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 |
| Radish | 1. 9 | 0. 2 | 8, 0 | 35, 0 |
| Hardly | 1. 3 | 0, 0 | 3. 1 | 27, 0 |
| Radish | 1. 2 | 0. 1 | 3. 8 | 21. 0 |
| Salad | 1. 5 | 0. 2 | 3. 1 | 17. 0 |
| Turnip | 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 |
| Apple | 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 |
| Watermelon | 0, 7 | 0. 2 | 7. 9 | 38, 0 |
| A melon | 0, 6 | 0, 0 | 10. 3 | 38, 0 |
| The grapefruit | 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) | Protein (g) | Fat (g) | Carbs (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 |
| Prunes | 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 |
| Chickpeas | 54, 2 | 20. 1 | 5. 0 | 328, 6 |
| Soybeans | 34, 9 | 17. 3 | 17. 3 | 364, 0 |
| Beans | 21. 0 | 2. 0 | 47, 0 | 298, 0 |
Meat
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbs (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 | 14. 9 | 32. 2 | 0, 0 | 349, 0 |
| Meatloaf | 16. 8 | 16. 0 | 0, 0 | 220, 0 |
| Chickens | 18. 2 | 18. 4 | 0, 7 | 241, 0 |
Hot dogs
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbs (g) | Energy value (kcal) |
|---|---|---|---|---|
| Amateur sausage | 17. 3 | 39, 0 | 0, 0 | 420, 0 |
| Semi-smoked sausage | 16. 5 | 63, 6 | 0, 0 | 376, 0 |
| Milk sausages | 11. 0 | 22. 8 | 1. 6 | 266, 0 |
| Medicinal sausage | 12. 8 | 22. 2 | 1. 5 | 257, 0 |
| Sausage was. seperated | 11. 0 | 21. 0 | 0, 0 | 240, 0 |
Eggs
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbs (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) | Protein (g) | Fat (g) | Carbs (g) | Energy value (kcal) |
|---|---|---|---|---|
| Cod liver (canned 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 |
| A basket | 19. 9 | 3. 6 | 0, 0 | 112, 0 |
| Salmon | 20. 0 | 8. 3 | 0, 0 | 153, 0 |
| Tuna fish | 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 |
| Cuttlefish | 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 |
Sweets
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbs (g) | Energy value (kcal) |
|---|---|---|---|---|
| Jam | 0. 4 | 0. 2 | 74, 5 | 286, 0 |
| Waffles | 8. 2 | 19. 8 | 53, 1 | 425, 0 |
| Hematopoietic | 6. 2 | 2. 8 | 75, 5 | 352, 0 |
| Marshmallows | 0, 7 | 0 | 75, 5 | 295, 0 |
| Iris | 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 |