The rapid development of scientific knowledge in the field of weight loss is bearing fruit. More and more methods offer their new and radical views on the mechanisms of weight loss. Many of them criticize calorie counting, although previously this method was considered the main one, accepted in almost all diets and used in many approaches.
How many calories should a person consume per day to lose weight? How to calculate calories per day? How to determine your calorie consumption knowing your weight and height? How important are these skills? Let's take a closer look in this article.
Why do 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 topic will help you effectively and successfully solve important problems related to weight loss and achieve the desired results.
From a biological point of view, a calorie is the amount of energy needed to heat one gram of water by one degree Celsius under normal atmospheric conditions. This value is extremely small, so the calorie intake 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. Thanks to 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 higher and amounts to 1800 calories. This value has a special name: basal or basic metabolism. To determine it, special formulas or special devices are used: a body composition analyzer and a metabolograph.
The component is the main one, but in addition to it there are other energy costs. Physical activity also involves burning calories. A leisurely walk consumes about 150 kilocalories per hour, while intense sports can burn much more, up to 400-500. Calories consumed daily are used to sustain human life. All energy that is not consumed by the body is stored. That is why for effective and noticeable weight loss it is necessary to create a daily energy deficit, the size of which should be approximately 500 to 700 calories. To obtain the desired effect, you can count calories yourself or use a ready-made menu.
Expert opinion
Considering that the basis for counting calories is the law of conservation of energy, a law of nature as fundamental as, for example, gravity, we can say that calories are obsolete or inconvenient, just like gravity. Try throwing a pen or pencil at yourself and everything will become clear. The laws of nature always work. They are the basis of all effective weight loss methods. 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 amount of 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 spends about 1, 500 kcal a day to maintain vital functions (heart rate, breathing, muscle tone, peristalsis, body temperature and other processes), a man's body about 1, 800 kcal. The amount of energy the body expends to maintain life is called basal metabolism. To more accurately calculate this value, there are special devices: a body composition analyzer and a metabolograph.
This part of 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 between 150 and 250 kcal of energy in 60 minutes, it all depends on the intensity of the training. For noticeable weight loss, it is necessary to create an energy deficit equal to about 500-700 kcal from these figures, that is, women need to eat within 1200 kcal daily, men - about 1500 kcal for a stable weight loss without harm to the body. and all its systems. And then you can do it in two ways: count calories directly or introduce indirect calorie restriction through diet and diet selection.
Direct calorie counting requires some skill and perseverance in the early stages, but for many people it works better than any weight loss diet. How to count calories? To do this, it is necessary to know the weight of the product (after weighing it on an electronic food scale), know the calorie content of the product per 100 grams, in addition to having paper, a pen, a calculator and a few minutes of time available.
So the processWeight loss is a change in the balance between energy in and energy expended. The most direct, simple and accessible way for everyone is to limit the calorie content of food by counting calories, which, if the appropriate calorie content is observed, will ensure the breakdown of fats, according to the law of conservation of energy. However, the direct calorie counting method has its drawbacks. First of all, it does not inform anything about satiety: for example, for the same amount of 1200 kcal a day you can be very full and very hungry, it all depends on the diet, the products included 1200 kcal are two bars of chocolate or five complete meals from healthy and permitted foods. Secondly, with an incorrectly selected low-calorie diet, weight will decrease, but this may be associated with health risks; For example, not only fat but also muscle tissue can be lost if there is a protein deficiency in the diet. . And third, you won't count 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 a necessary tool, but not the only one, in the weight loss process.
Formulas for counting calories.
You can calculate your daily calorie intake for weight loss using the two formulas below.
The Harris-Benedict formula was developed and presented to the public in 1919 by famous scientists Francis Gano Benedict and James Arthur Harris. It has two varieties: 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 incorrect for modern inhabitants of the metropolis, since the research was carried out at the beginning of the last century. This nuance must be taken into account when calculating the number of calories, especially for people whose body mass index exceeds the established 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 characteristics 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 correctly count calories consumed is the first step towards a beautiful and healthy body. This technique does not impose any restrictions on specific products. But, if you take into account your entire diet each day, it becomes clear that it is much better to eat a plate of meat salad than a small bar of chocolate or some type of pastry. Their calorie content is approximately 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 serious stress and 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 and minerals, which distinguishes this technique from various types of diets and fasts;
- Each person can independently determine how many calories he needs to consume per day. For this, there are special calorie calculators online for weight loss. This can 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 compliance with the proportions of proteins, fats and carbohydrates.
The calculation algorithm consists of three successive steps: calculating the basic metabolic rate, determining the daily activity and 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 the basic metabolic rate. Example: a woman 170 cm tall, weight 75 kg, age 36 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 sustain 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 absence of sports;
- 1. 375 – sedentary lifestyle, light physical activity 1-2 times a week;
- 1, 55 – medium 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 exercises three times a week, then:
1512 kcal × 1. 55 = 2344 kcal
This value is the required daily norm. This is the number of calories you need to consume per day.
Step 3: Calculate the final result
To obtain the final result, from the resulting value, you must subtract between 500 and 700 kcal; This is exactly the amount you need to consume per day to lose weight.
2344 – 500(700) = 1844 (1644) kcal: this is exactly what the body needs to start losing weight.
Practice shows that it is difficult to maintain the norm on a daily basis. Nutritionists suggest setting a lower minimum and upper maximum 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.
Additionally, it is recommended to maintain the ratio of proteins, fats, carbohydrates:
- proteins between 10 and 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 enter your favorite foods. The main thing is to conscientiously keep a diary, write down every consumed product, every sugar cube. But there is a special weight loss technique that is offered in weight loss clinics. It is based on an integrated approach, a combination of nutrition and psychology. This allows you to achieve optimal results and effective weight loss.
Calorie tables
The table of calorie content of foods will help you prepare your daily diet. It contains basic products that, as a rule, are the basis of the diet. For all other products purchased in stores, the calorie, protein, fat and carbohydrate content is indicated on the package.
Dairy 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 milk | 3. 2 | 3. 6 | 5. 1 | 61. 0 |
| Sour cream, 30% fat | 2. 4 | thirty, | 3. 1 | 294. 0 |
| Fatty cottage cheese | 14. 0 | 18, | 2. 8 | 232. 0 |
| Cream, 20% fat | 2. 8 | 200 | Four. Five | 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 |
| "Poshekhonsky" cheese | 26. 0 | 26, 5 | 0. 0 | 350. 0 |
| Melted 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 |
| Frozen | 3. 3 | 10. 0 | 20. 1 | 179. 0 |
| milk margarine | 0. 3 | 82. 0 | 1. 0 | 743. 0 |
| "Provençal" mayonnaise | 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) |
|---|---|---|---|---|
| Whole wheat flour | 10. 3 | 1. 0 | 69. 0 | 334. 0 |
| millet grains | 11. 5 | 3. 3 | 67, 2 | 348. 0 |
| Buckwheat | 12. 6 | 3. 2 | 54. 3 | 335. 0 |
| Rice grains | 7. 0 | 1. 0 | 73. 2 | 330. 0 |
| Semolina | 10. 3 | 1. 0 | 67, 7 | 328. 0 |
| barley grains | 10. 00 | 1. 30 | 66, 31 | 324. 00 |
| pearl barley | 9. 3 | eleven | 67, 5 | 320. 0 |
| "Hercules" grains | 11. 0 | 6. 2 | 49. 2 | 305. 0 |
| Oatmeal | 11. 0 | 6. 1 | 49, 9 | 303. 0 |
| Whole wheat bread | 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 cookies | 8. 5 | 10. 8 | 69, 6 | 398. 0 |
| Pasta, V. S. | 10. 4 | eleven | 74, 9 | 337. 0 |
| butter bread | 7. 6 | 5. 2 | 56, 8 | 295. 0 |
| bar | 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 | fifty | 0, 2 | 13. 8 | 73. 0 |
| ground tomatoes | eleven | 0, 2 | fifty | 23. 0 |
| Dad | twenty | 0, 4 | 18. 1 | 80. 0 |
| Eggplant | 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 |
| cucumbers | 0, 8 | 0. 1 | 3. 8 | 14. 0 |
| Pickles | 0, 8 | 0. 1 | 23 | 13. 0 |
| Pepper | 1. 3 | 0. 0 | 7. 2 | 27. 0 |
| Radish | 1. 9 | 0, 2 | 8. 0 | 35. 0 |
| Turnip | 1. 3 | 0. 0 | 3. 1 | 27. 0 |
| Radish | 1. 2 | 0. 1 | 3. 8 | 21. 0 |
| Salad | fifteen | 0, 2 | 3. 1 | 17. 0 |
| Beet | fifteen | 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 |
| Watermelon | 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 |
nuts 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 |
| Happens | 2. 5 | 78, 4 | 16. 5 | 296. 0 |
| dates | 2. 4 | 75. 0 | 20, 5 | 282. 0 |
| prunes | 23 | 65, 6 | 25. 0 | 264. 0 |
| figs | 3. 3 | 63, 8 | 30. 0 | 249. 0 |
| dried apples | 3. 2 | 68. 0 | 200 | 273. 0 |
| dried pears | 23 | 62, 6 | 200 | 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 | fifty | 328, 6 |
| soy | 34, 9 | 17. 3 | 17. 3 | 364. 0 |
| Beans | 21. 0 | twenty | 47. 0 | 298. 0 |
Meat
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Pig | 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 |
| Cow 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 sausage | 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 | fifteen | 257. 0 |
| Sausage var. separate | 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 |
| Mix | 12. 9 | 11. 6 | 0, 8 | 160. 0 |
| egg white | 10. 5 | 0. 0 | 1. 0 | 50. 0 |
| Bud | 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 (canned in oil) | 4. 20 | 65, 70 | 1. 20 | 613. 0 |
| Salmon | 23. 0 | 12. 0 | 0. 0 | 206. 0 |
| Shrimp | 18. 9 | 2. 2 | 0. 0 | 95. 0 |
| pout | 17. 6 | 1. 0 | 0. 0 | 79. 0 |
| Perch | 19. 9 | 3. 6 | 0. 0 | 112. 0 |
| Salmon | 200 | 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 |
| Mackerel | 18. 5 | Four. Five | 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 |
| Blancheer mackerel. In oil | 13. 1 | 25. 1 | 0. 0 | 278. 0 |
| Flounder in tomato (canned) | 12. 6 | 5. 4 | 6. 0 | 125. 0 |
sweets
| 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 |
| hematogenous | 6. 2 | 2. 8 | 75. 5 | 352. 0 |
| Marshmallow | 0, 7 | 0 | 75. 5 | 295. 0 |
| Iris | 3. 1 | 7. 7 | 81. 2 | 384. 0 |
| Jam | 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 |