The rapid development of scientific knowledge in the field of weight loss is paying off. More and more methods offer their new, radical views on the mechanisms of weight loss. Many of them criticize calorie counting, although previously this method was considered the main one, it was accepted for almost all diets and was 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 the desired results.
In biological terms, a calorie is the required 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 intake per day is calculated in a larger value - kilocalories.
Not every person thinks about how much energy the body spends to perform daily tasks. Scientists have discovered that on average the female body spends about one and a half thousand kilocalories to maintain vital functions. Due 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 - basic or basic metabolism. To determine it, special formulas or special devices are used - body composition analyzer and metabolograph.
The component is the main one, but besides that 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 support human life. All energy not consumed by the body is stored. Therefore, for effective, noticeable weight loss, it is necessary to create a daily energy deficit, the size of which should be approximately 500-700 calories. To get the desired result, you can count the calories yourself or use a ready-made menu.
Expert opinion
Considering that the basis for measuring 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 inconvenient, just like gravity. Try dropping a pen or pencil over 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, 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 daily 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 expends to sustain 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 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 training. For noticeable weight loss, it is necessary to create an energy deficit equal to about 500-700 kcal from these numbers, that is, women should eat within 1200 kcal per day, men - about 1500 kcal for stable weight loss without damage tobody and all its systems. And then you can proceed in two ways: count calories directly or introduce indirect calorie restriction through nutrition and diet choices.
Direct 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, and also have paper, pen, calculator and a few minutes of time at hand.
Thus, the process of losing weight is a change in the balance between incoming and outgoing energy. 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 method of counting calories has its drawbacks. Firstly, it does not mention 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 products included in 1200 kcal - that is, two chocolate bars or five full mealsfrom permitted, healthy foods. Secondly, with an incorrectly selected diet on a reduced-calorie diet, the 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 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 mechanisms and habits to keep it off. These and other reasons make caloric 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 two formulas below.
The Harris-Benedict formula was developed and presented to people in 1919 by the 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 type of calculation may be wrong for modern residents of the metropolis, since the survey 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 90s. 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 peculiarities of nutrition and other features 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 the calories consumed is the first step to a healthy, beautiful body. This technique does not impose 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 pastry. 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 systems. 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 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 living conditions.
- 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: the calculation of the basic metabolic rate, the determination of the daily activity, the 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 for calculating basal metabolic rate should be used. 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 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 absence of sports.
- 1. 375 – sedentary life, 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, daily active training.
Suppose 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 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 what the body needs to start losing weight.
Practice shows that it is difficult to maintain the rule every day. Nutritionists suggest setting a minimum lower and maximum upper limit. This will help you avoid harm: if you really want something forbidden, you can eat it. But the next day, lower the norm a bit:
- upper limit: caloric norm + 100.
- lower limit: calorie standard - 200.
In addition, it is recommended to maintain the ratio of proteins, fats, carbohydrates:
- protein 10-25% of the daily diet.
- fats - 20-35%;
- carbohydrates - 45-65%.
These proportions may vary slightly depending on the specific goal: weight loss, weight gain, muscle growth.
Fast and effective weight loss 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 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 optimal results and effective weight loss.
Calorie charts
The table of caloric content of foods will help you in preparing your daily diet. It contains basic products, which, as a rule, form the basis of the diet. For all other products bought in stores, the calorie content, protein, fat and carbohydrate content are indicated on the package.
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 |
| Thick 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 grains | 10. 3 | 1. 0 | 69, 0 | 334, 0 |
| Oatmeal millet | 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 porridge | 10. 00 | 1. 30 | 66, 31 | 324, 00 |
| Pearl barley | 9. 3 | 1. 1 | 67, 5 | 320, 0 |
| Porridge "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 |
| Butter roll | 7. 6 | 5. 2 | 56, 8 | 295, 0 |
| 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) |
|---|---|---|---|---|
| Peas | 5. 0 | 0. 2 | 13. 8 | 73, 0 |
| Tomatoes ground | 1. 1 | 0. 2 | 5. 0 | 23. 0 |
| Potato | 2. 0 | 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 |
| Onion bulb | 1. 4 | 0, 0 | 10. 4 | 41. 0 |
| Fresh 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 | 2. 3 | 13. 0 |
| Pepper | 1. 3 | 0, 0 | 7. 2 | 27. 0 |
| Radish | 1. 9 | 0. 2 | 8. 0 | 35, 0 |
| Rape | 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 |
| Beetroot | 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 |
| Apricot | 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 |
| 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) | 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 |
| Plums | 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 |
| Soy | 34. 9 | 17. 3 | 17. 3 | 364, 0 |
| Beans | 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 |
| Lamb meat | 15. 6 | 16. 3 | 0, 0 | 209, 0 |
| Rabbit meat | 21. 1 | 15. 0 | 0, 0 | 183, 0 |
| Veal 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 | 1. 5 | 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 |
| Jumble | 12. 9 | 11. 6 | 0, 8 | 160, 0 |
| Egg white | 10. 5 | 0, 0 | 1. 0 | 50, 0 |
| 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 (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 |
| Col | 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 fish | 26. 0 | 1. 0 | 0, 0 | 115, 0 |
| Cod (liver) | 16. 0 | 0, 6 | 0, 0 | 136, 0 |
| Soubry | 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. Oily | 13. 1 | 25. 1 | 0, 0 | 278, 0 |
| Turbot in tomato (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 |
| 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 |