The rapid development of scientific knowledge in the field of weight loss is bearing fruit. More and more methods are offering their new, radical views on weight loss mechanisms. Many of them criticize calorie counting, although previously this method was considered the main one, accepted for 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 calorie intake knowing your weight and height? How important are these skills? Let's take a closer look at this article.
Why you should count calories
The calculation of calories 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. Knowing and understanding 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, a calorie is the necessary amount of energy that is spent to heat one gram of water by one degree Celsius under normal atmospheric conditions. This value is extremely small, so the intake of calories per day is calculated in a larger value - kilocalorie.
Not every person thinks about how much energy the body spends to perform daily tasks. Scientists have discovered that the average female body spends about one thousand and a half kilocalories to maintain vital functions. Due to this, breathing, heartbeat, muscle tone, peristalsis, constant body temperature and other processes occurring in the body are ensured. For men, this value is slightly higher, reaching 1800 calories. This value has a special name - basal or basic metabolism. To determine it, special formulas or special equipment are used - a body composition analyzer and a metabolograph.
The component is the main one, but besides 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. The calories consumed each day are used to sustain human life. All energy that is not consumed by the body is stored. That is why for effective and visible weight loss it is necessary to create a daily energy deficit, the size of which should be about 500-700 calories. To get the desired effect, you can count the calories yourself or use a ready-made menu.
Expert opinion
Considering that the basis for counting calories is the law of conservation of energy - as fundamental a law of nature as, for example, gravity - we can say that calories are outdated or inappropriate, just like gravity. Try to throw a pen or pencil above you - 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 helps you to be effective and successfully solve important problems and 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 1500 kcal every day to maintain vital functions (heart beat, breathing, muscle tone, peristalsis, body temperature and other processes), a man's body about 1800 kcal. The amount of energy the body uses to sustain life is called basal metabolism. To calculate this value more accurately, 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 somewhat 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 training. For noticeable weight loss, it is necessary to create an energy deficit equal to approximately 500-700 kcal from these figures, that is, women should eat within 1200 kcal per day, men - about 1500 kcal for sustainable weight losswithout harm to the body. and all its systems. And then you can go two ways: count calories directly or introduce indirect calorie restrictions through diet and diet selection.
Straightforward calorie counting takes 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, as well as have paper, a pen, a calculator and a few minutes. time on hand.
So, the process of losing weight is onechange in the balance between incoming and outgoing energy. The most direct, simple, accessible way for everyone is to limit the caloric content of food by counting calories, which, if the correct caloric content is respected, will guarantee the breakdown of fat, according to the law of energy conservation. However, the direct calorie calculation method has its drawbacks. First, it does not report anything about satiety: for example, for the same figure of 1200 kcal per day you can be very full and very hungry, it all depends on the diet, the products included in 1200 kcal - are two pieces of chocolate or fivecomplete meals from permitted and 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 muscle tissue may be lost if there is a lack ofprotein in the diet. . And third, you won't be counting calories for the rest of your life; once you've lost weight, you need to develop other mechanisms and habits to keep it off. These and other reasons make calorie intake a necessary but not the only tool in the weight loss process.
The formula 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 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 incorrect for modern residents of the metropolis, since the research was carried out 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 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.
Males - [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 the modern world. However, it does not take into account the percentage of fat and muscle tissue.
Algorithm of counting calories for weight loss
The ability to correctly count the calories consumed is the first step towards a healthy and beautiful body. This technique does not impose any restrictions on specific products. But if you consider your entire diet every day, it becomes clear that it is much better to eat a plate of meat salad than a small chocolate or some kind of confectionery product. Their caloric content is approximately 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 systems. This is explained by the following advantages:
- This method offers 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 nutrients, vitamins, minerals, which distinguishes this technique from various types of diets and fasting;
- Each person can independently determine how many calories they should consume per day. For this purpose, there are special calorie calculators for weight loss on the Internet. 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 distance of settlements from urban centers, various material limitations and life circumstances;
- Calorie counting 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: 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
To begin with, one of the most convenient formulas should be used to calculate the basal metabolic rate. Example: a woman 170 cm tall, weighing 75 kg, aged 36 should consume no less than:
655+9, 6×75+1, 8×170-4, 7×36=1512 kcal
This amount of energy will be sufficient 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 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, active daily 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 rate. Here's how many calories you should 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 the body needs to start losing weight.
Practice shows that it is difficult to maintain the norm every day. Nutritionists suggest setting a minimum lower and maximum upper limit. This will help avoid spoilage: if you really want something forbidden, you can eat it. But the next day, lower the rate a bit:
- upper limit: calorie rate + 100;
- Lower limit: calorie rate - 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.
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 product consumed, every cube of sugar. 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 optimal results and effective weight loss.
Calorie tables
The table of calorie content of foods will help you in preparing your daily diet. It contains basic products, which, as a rule, are the basis of the diet. For all other products bought in stores, the calorie content, protein, fat and carbohydrates are indicated on the package.
Dairy products
| Product (per 100 g of product) | Protein (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 |
| Yogurt, 30% fat | 2. 4 | thirty, | 3. 1 | 294. 0 |
| Fatty 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 |
| Poshekhonsky cheese | 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 |
| "Provençal" mayonnaise | 2. 8 | 70. 0 | 2. 6 | 624. 0 |
Bread and cereals
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Wheat flour, whole grains | 10. 3 | 1. 0 | 69. 0 | 334. 0 |
| Millet cereal | 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 |
| oatmeal | 10. 3 | 1. 0 | 67. 7 | 328. 0 |
| Barley grain | 10. 00 | 1. 30 | 66, 31 | 324. 00 |
| Pearl barley | 9. 3 | 1. 1 | 67. 5 | 320. 0 |
| Groat "Hercules" | 11. 0 | 6. 2 | 49. 2 | 305. 0 |
| oatmeal | 11. 0 | 6. 1 | 49. 9 | 303. 0 |
| Wheat bread, whole grains | 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 crackers | 8. 5 | 10. 8 | 69. 6 | 398. 0 |
| Pasta, V. S. | 10. 4 | 1. 1 | 74. 9 | 337. 0 |
| Buns with 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
Dried fruits and beans
| Product (per 100 g of product) | Protein (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 |
| Dried plums | 2. 3 | 65. 6 | 25. 0 | 264. 0 |
| Fig | 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 |
| Soy | 34. 9 | 17. 3 | 17. 3 | 364. 0 |
| legume | 21. 0 | 2. 0 | 47. 0 | 298. 0 |
meat
| Product (per 100 g of product) | Protein (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 tenderloin | 16. 8 | 16. 0 | 0. 0 | 220. 0 |
| Chickens | 18. 2 | 18. 4 | 0. 7 | 241. 0 |
Sausage
egg
| Product (per 100 g of product) | Protein (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) | Protein (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 |
| locusts | 18. 9 | 2. 2 | 0. 0 | 95. 0 |
| Pollock | 17. 6 | 1. 0 | 0. 0 | 79. 0 |
| Perk | 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 |
| Pond in tomatoes (canned) | 12. 6 | 5. 4 | 6. 0 | 125. 0 |
CONFECTIONERY
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Am | 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 |
| marmalade | 0. 0 | 0. 2 | 77. 1 | 289. 0 |
| Dear | 0. 6 | 0. 0 | 80. 5 | 312. 0 |
| Sugar | 0. 2 | 0. 0 | 99. 6 | 377. 0 |