Every woman who consciously controls weight and monitors her forms knows that she cannot do without counting the daily calories consumed. This method cannot be called a panacea for obesity, but it, along with physical activity, refusal bad habits and healthy eating, precisely able to lead to harmony and health.

Scientists have found that the number of calories each woman should receive per day depends on the following points:

• age;
• climate features;
• profession and type of activity;
• physical activity;
• eating habits;
• the nuances of metabolism.

What is “daily calorie intake” and why is it needed?

Each product possesses own number calories, in other words, its own nutritional value. Calorie content (number of calories) is traditionally calculated per one hundred grams of any product. When a person's body of insidious calories from food enters more than it needs for the proper functioning of all systems and organs, all unnecessary quickly turns into fat, which is so frightening for us. Calorie deficiency is also dangerous - it will affect mood, appearance, well-being and health, leading to exhaustion. The task of every woman is to find her golden mean in this matter.

Before moving on to scrupulous calorie counting, define your goal. Do you want to lose weight, gain it, or just bring your body weight back to normal and keep it at the proper level? The optimal calorie intake for your daily diet should be directly related to your starting goals.

Calories per day for a woman

Many useful sources (the Internet, magazines or television) describe specially designed "calorie standards" for women by nutritionists. They suit everyone, without exception. However, if a lady has one or another serious ailment, she should consult her doctor before starting to lose weight. The following are generally accepted standards in terms of daily calorie intake.

Young girls under 30 who lead an overly calm lifestyle have a moderate daily intake of 2,000 calories. If a girl is more mobile, for example, she works hard at the table for half a day, and for half a day "rushes" about various kinds of business, then her norm will already be 2,200 calories. A woman who leads an active life and goes in for sports can afford to eat as much as 2,400 calories per day.

Women aged 30 to 50 years with an inactive life are prescribed a daily allowance of 1800, with an average load - 2000, and with an active life - 2200 calories.

Women of older age with low physical activity need to consume only 1600 calories per day, more active women - 1800. The most energetic ladies can afford up to 2000 calories per day.

How to calculate your own daily calorie intake?

There are many formulas for calculating your daily calorie intake. We consider the calorie content to be the norm here, providing the body with health, productive life and normal weight. Below are the most effective, globally recognized methods.

1. The Harris Benedict Method is a formula that will help determine the metabolic rate in women:
655.1 + 9.6 * body weight (kg) + 1.85 * height (cm) - 4.68 * age;
by calculating your own basal metabolism using this formula, you can find out your individual rate calories.
Based on the available activity during the day, select the required coefficient, which you can find out in the following Mafin-Geor formula. Multiply it by the above result.

2. The Mafin-Jeor Method is a formula that has been verified to be accurate by the US National Dietetic Association. She gives the maximum exact result and determines the number of calories needed by a woman's body:
9.99 * body weight (kg) + 6.25 * height (cm) - 4.92 * age - 161;
Having obtained the results according to two formulas, multiply them by the coefficients that are given below. They will adjust your calorie intake in relation to your lifestyle and daily physical activity... Choose your option from the ones described below and multiply the given figure by the result obtained using the formulas of Harris Benedict and Mafin-Geor.

These are the coefficients:

• 1.2 - if you have a complete lack of any physical activity or the minimum amount of it in your life;
• 1.4 - if you go to the fitness club three times a week or less;
• 1.5 - if you visit the fitness club more than three times a week (up to 5);
• 1.55 - if you get good physical activity 5 times a week;
• 1.64 - if you go to a fitness club every day of the week;
• 1.7 - every day you play extremely intensely in sports, for example, bodybuilding;
• 1.9 - that you get a significant physical activity every day, and in addition to this, you do hard physical work.

Daily calorie intake for weight loss

Young ladies who want to lose weight and at the same time maintain energy and normal vital activity of the body should consider the calorie rate taking into account these goals. To find out your "dietary" norm, use the formulas above, and subtract 20 percent from the resulting number. If you want to lose weight urgently, in a fairly short period, you can subtract 40 percent. The most important thing is that the result is not lower than the result obtained after the following calculations:
body weight (kg) /0.450 * 8

Having calculated your norm, you must remember that the number of calories consumed per day should not be lower than 1500 calories. This restriction can lead to a significant deterioration in well-being, and cause significant harm to health.

Important nuances

When calculating the calorie content of foods on a daily basis, do not forget that not only the quantity, but also the quality of calories is important. This method does not at all give you the right to consume unhealthy and even hazardous food, such as chips, hamburgers, cakes, sausages, ice cream, cookies, buns, pizzas, and so on, within the "calorie norm". Empty calories, flavor enhancers, preservatives, flavors and other chemicals contained in the above goodies can not only slow down the loss of extra pounds, but also harm the stomach, liver and other organs and systems.

And one more important point. Thinness without a trained body and strong muscles looks depressing, don't you agree? No wonder there is a saying “a thin cow is not a gazelle yet”. That is why all the leading nutritionists in the world who recommend calorie counting to their clients as a panacea for weight loss, in addition to this, strongly advise also to increase physical activity.

This is not as difficult as you think! It's okay if you don't have the time (or money) to train in the gym. For a start, just stop using the elevators, walk more. Try to choose for yourself the type of activity that will not be a duty, but a pleasure. This can be dancing, yoga, rollerblading and even ping-pong. Count calories, drive healthy image life, move, and then you will not only lose weight, but become much healthier and more attractive!

Pokidina Svetlana
for women's magazine website

When using and reprinting the material, an active link to the women's online magazine is required

We need to at least roughly know our daily rate calories to achieve your bodybuilding goals - to lose weight or gain weight while being active and cheerful.

“It's as easy as shelling pears,” you say, and you will be partly right. Only the lazy did not calculate the energy limit using online calculators.

However, there are several important points to remember in order not to harm either health or goals:

• the calculations obtained are only partly correct;
• Calorie calculation formulas may not meet expectations;
• not only quantity is important, but also quality.

What is the calorie rate

This concept is extensible. For some, one grain per hour will be enough, for others - and three portions are not enough.

I remembered a case when a new employee (small, thin) in the men's team looked with incredulous amazement how little she eats for lunch - half a boiled egg, thin toast and a cup of tea.

The limit is different for everyone. We differ from each other in weight, the ratio of muscle mass and body fat, hormonal levels, lifestyle, daily activity, attitude to sports.

It is not surprising that a university professor, eating half the amount of a metallurgist, has significantly large quantity fat.

In this regard, it is important to know

Basal metabolic rate

It is the amount of energy that is expended to maintain a dormant life. In other words - lying down, not moving and not thinking (the thought process also requires calories).

American nutritionist Brittany Cohn advises using the following formulas to calculate it:

• for men:

BOOM = (weight in kg x 10) + (height in cm x 6.25) - (age in full years x 5) + 5;

• for women:

BOOM = (weight in kg x 10) + (height in cm x 6.25) - (age in full years x 5) - 161

For a thirty-year-old man 180 cm tall and weighing 80 kg a basic level of metabolism will be: 80 x 10 + 180 x 6.25 - 30 x 5 + 5 = 1780 kcal.

For a thirty-year-old woman with a height of 170 cm and a weight of 65 kg: 65 x 10 + 170 x 6.25 - 30 x 5 - 161 = 1402 kcal.

Calories per day calculation

Knowing the required minimum of energy, we will calculate the limit based on physical activity:

• the minimum level of movement (complete absence of physical education) - BOOM x 1.2;
• easy mobility (from time to time doing light physical education - 1-3 times a week) - BOOM x 1.375;
• moderate activity (fitness 3-5 times a week) - BOOM x 1.55;
• high activity (playing sports almost every day) - BOOM x 1.725;
• super high activity (physical work, sports and additional load) - BOOM x 1.9.

For our man, depending on his mobility, the daily calorie intake is from 2136 to 3382, for a woman - from 1682 to 2664 kcal.

How to calculate calories for weight loss

To safely lose weight, it is enough to lose 0.5 - 1 kg of weight per week. In energy equivalent, this is approximately 3.5 and 7 thousand kcal, respectively.

That is, the girl from our example, who leads the lifestyle of a "lazy seal" and wants to lose 0.5 kg in a week, should reduce the weekly limit by 3500 kcal (by 500 kcal per day): 1682 - 500 = 1182 kcal.

If she is not ready to cut back on her diet, you can go the other way - spend the extra 500 kcal playing sports or working physically.

For weight gain, the logical chain is similar. Only you need to use more, not less.

What you need to remember about calorie intake

1. The numbers obtained using calculations are approximate.
2. When calculating basal metabolic rate, we average our parameters without taking into account the ratio of muscle to fat. As you know, much more energy is needed to maintain muscles.
3. We received a daily limit of 1182 kcal for a losing weight woman. At the same time, it is difficult to find a healthy diet with such a meager energy limit. Therefore, the resulting calculations should be correlated with reality.
4. The type of food and the way of eating is not taken into account. Some foods are better absorbed, others worse. For example, for separate food The food will be more useful than the mixed one.
5. To track energy intake and consumption, you will have to keep an appropriate diary and keep it scrupulously.
6. We can adjust our norm every day by doing fitness, running, taking walks or physically working.
7. Muscle development, features of functioning thyroid gland, the amount of sleep and other factors significantly affect metabolism, making calculating calories too imprecise.

Knowing the rate of calories per day, we can set ourselves an approximate direction of movement. By adding body observation here, we become the architects of a beautiful and healthy body.

Step 4. How to calculate your daily calorie intake?

The first of the two main reasons for the appearance excess weight takes overeating.

Signs of overeating are felt by many, but not all attach importance to this. All this is manifested by heaviness in the stomach, loss of performance, drowsiness.

With regular overeating, the digestion process slows down, the walls of the stomach stretch, and the secretion of gastric juice decreases.

As a result, a decay process occurs in the food mass, bloating, slagging occurs intestinal tract... The heart receives an additional load, which provokes the development of arrhythmias, angina pectoris.

So how do you know your daily calorie intake?

A large amount of food eaten leads to a huge daily number of calories, which invariably translates into an increase in your body weight.

In order to find out what daily calorie intake you personally need, we will use the Harris-Benedict formula, which takes into account gender, age, height, weight. The formula allows us to determine the size of the basal metabolism (BMR).

ALE is the daily amount of calories necessary for the body for a normal metabolic process at rest.

Men: 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years);
Women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years);

Example:

Your OOB

Now, having calculated for yourself the size of the ALE, you can find out the daily calorie requirement (DEC) depending on your physical activity coefficient (CFA).

The average coefficient of physical activity is the ratio of the body's daily energy consumption to its basic metabolism. CFA is determined by the activities that you carry out during the day.

If a person did the same work all 24 hours, then his final CFA throughout the entire time would be the same and equal to CFA for of this type work. But since a person constantly changes his types of activity, then the instantaneous value of CFA for each type is different.

To calculate the average daily CFA, you need to draw up a table in which in the first column indicate the name of the activities, in the second - the duration of the action, in the third - CFA for this type of activity, in the fourth the product of numbers from the second and third columns.

Table 1: Instantaneous values ​​of physical activity ratios for different types of activity

Occupation	CFA
RELAXATION
Dream	1,0
Rest sitting, reading	1,4
Rest standing	1,8
Personal hygiene	2,2
Fishing	3,5
Dances (waltz)	3,7
Shower	4,2
Dancing (energetic)	10
BRAINWORK
Mental work lying down without movement	1,03
Reading	1,4
Paperwork	1,6
Calculator invoice	1,6
Mental work while sitting	1,7
Sitting conversation	1,7
School lessons	1,7
Violin playing (professional)	1,7
Listening to a lecture	1,8
Drawing standing	1,8
Computer work	1,8
Playing chess without a board	1,8
Drawing	1,8
Working on a typewriter	1,9
Standing conversation	1,9
Reading aloud	1,9
Playing the orchestral trumpet while seated	1,9
Standing report	2,0
Typing	2,2
Violin playing (amateur)	2,3
Speaking, sitting teaching	2,4
Working in the laboratory while standing	2,6
Giving a lecture	3,3
HOMEWORK
Eating	1,6
Dishwashing	2,2
Lightweight (cooking, sweeping the floor, washing dishes, setting the table, removing dust)	2,4
Housework (average)	3,5
Hand wash	3,8
Light work (cleaning the bed, cleaning the rooms, rubbing floor, window cleaning)	3,9
Hard work (knocking out carpets, mopping floors, polishing furniture)	4,5
WORK IN THE INDUSTRY
Fitting and assembly work	2,0
Distribution works	2,2
Turning and grinding works	2,4
Turning and milling works	2,5
	2,6
Semi-automatic welding	2,7
Manual welding	2,9
The work of an apparatus chemist	3,1
Work of a miner on a combine	3,1
Ancillary work	3,1
Plumbing	3,2
Boring works	3,3
Manual electric welding	3,4
Painter work	3,4
Forming work	3,5
Slinging works	3,5
Machine tool production	3,6
Working at a chemical plant	3,7
Work of a tractor driver	3,7
Assembling planar sections	3,8
Plasterer work	4,2
Spray painting	4,2
Work in the rolling shop	4,5
Working with a jackhammer	4,7
Carpenter job	5,3
Cleaning weld seams	5,4
Concrete worker work	5,8
Blacksmith work	5,9
Fly Saw Maintenance	5,9
The work of a bricklayer	6,5
Work at a metallurgical enterprise	7,4
Slag removal work	10
WORK IN THE MINING INDUSTRY
Working in the mining industry (average)	6,2
Mechanical oil drilling:
Driller work	2,5
	3,0
	3,7
	3,9
Auxiliary work when drilling oil wells:
Driller work	2,9
Work of the 1st driller assistant	3,7
Work of the 2nd assistant driller	3,7
Work of the 3rd driller assistant	3,8
Lowering and lifting the drill string:
Driller work	2,9
Work of the 1st driller assistant	3,8
Work of the 2nd assistant driller	4,0
Work of the 3rd driller assistant	3,1
Oil well casing
Driller work	3,1
Work of the 1st driller assistant	3,6
Work of the 2nd assistant driller	4,6
Work of the 3rd driller assistant	3,9
Excavator work	6,2
Excavation of coal or ore	6,5
Loading coal	7,2
Working with a pick and shovel	8,7
Moving trolleys	9,5
WORK IN THE WOOD PROCESSING INDUSTRY
Working on a grinding machine	3,4
Carpenter's job	3,5
Work at a furniture factory	3,6
Turning works	3,6
Feeding sawdust boards into the thicknessing machine	3,9
Working on a circular saw	4,0
Reception of sawdust boards from the thicknessing machine	4,1
Mechanical firewood saw	4,4
Package	4,4
Sorting plywood	4,8
Working on woodworking machines	5,9
Excavation	7,0
Manual firewood saw	7,3
Chopping firewood	8,4
Tree felling	8,6
Felling	8,9
Planing	9,1
AGRICULTURAL WORKS
Operator work on an automated system machine irrigation	1,5
Manual post-cleaning of beet roots	2,0
Refueling equipment	2,2
Chaff stacker work	2,2
Machine milking	2,2
Sowing, cultivation	2,3
Preparing for machine milking	2,3
Bulkhead potato	2,4
Partially mechanized milking	2,4
Digging beets	2,4
Sorter work on an automated line	2,6
Planting potatoes	2,6
Manual milking for non-mechanized labor	2,6
Clearing nodes from the ground	2,7
Lubrication of assemblies	2,7
Collection and laying of eggs	2,8
Cleaning of milking areas	2,8
Milking machine washing	2,9
Scraper	2,9
Combine operator work	3,0
Inspection and culling of poultry	3,1
Cleaning of poultry premises	3,1
Sorter job	3,4
Washing and cleaning of poultry farm equipment	3,4
The work of the planter	3,5
Picking tomatoes	3,5
Harvester repair	3,6
Loosening the earth with a rake	3,7
Delivery of feed in trolleys	3,8
Watering poultry	3,9
Land surveying work	4,0
Backfilling of seeds and fertilizers	4,2
Laying fodder for partially mechanized labor	4,3
Pulling beets out of the ground	4,4
Mechanized agriculture (average)	4,5
Collecting cabbage and bringing it to the edge of the field	4,5
Planting	4,6
Straw stacker operation on a combine	4,7
Engine starting	4,7
Bird feeding	4,8
Laying fodder for cows with non-mechanized labor	4,8
Loading bags	4,9
Loosening the soil	5,0
Watering the beds	5,0
Garden work, weeding	5,3
Traditional agriculture (average)	5,9
Harvesting vegetables in the field	6,1
Plowing on a horse	6,2
Hand wind	6,4
Removal of bird droppings	6,4
Plowing	6,6
Knitting sheaves	7,4
Digging the earth with a shovel	7,8
Working on a manual grain sorting machine	8,0
Oblique mowing	10
SERVICE WORK
Watch repair	1,5
Mechanized sewing and repair of clothes	1,5
Repair of household appliances	1,5
Shoe repair	2,0
Tailor job	2,1
Electrician work	2,1
Carpenter repairman job	2,3
Assembling the radio	2,5
Tailoring	2,6
Sewing shoes	2,7
The work of an elevator repairman	3,2
Laundry work	3,7
Working in the canteen	3,7
WORKING IN THE HARD NORTH
Transfer to the place of fishing and back by boat with a motor	1,6
Net work	3,7
Pulling a seine with fish	4,8
Hunting for sea animals	5,2
Loading and unloading carcasses	5,8
Dressing of skins	5,9
Towing carcasses of sea animals	6,1
Chiseling holes for ice fishing	6,1
Sleigh control	6,2
Transfer to the place of fishing and back by boat without a motor	6,3
Rowing boat	6,3
Butchering the carcasses of a sea animal	9,2
IN THE HOSPITAL
Doctor's work (office appointment)	2,2
The work of a laboratory assistant	2,2
Moving in a chair on wheels	2,4
Surgeon's work	2,6
Nursing job	2,9
The work of the orderly	3,7
Bed vessel use	4,7
Walking with crutches	8,0
OTHER ACTIVITIES
The work of the navigator, radio operator	1,4
The work of the helmsman	1,5
Storekeeper job	1,6
The work of the navigator-mechanic	1,7
Car driving	1,8
Hairdresser job	2,2
Aircraft control	2,2
The work of a minder	2,4
The work of the helmsman	2,5
Bakery work	2,5
Mechanic work	2,6
Bookbinding	2,7
The work of the conductor on the ship	2,8
Work in a brewery	3,0
Sailor job	3,3
The work of a minder on a high-speed boat	3,3
Locomotive driving	3,4
Driving a motorcycle	3,6
Carwash	3,7
Truck driver job	3,9
The work of a stoker on a steam locomotive	5,2
Mail delivery	5,4
Forester's work	5,8
SPORTS ACTIVITIES
Walking very slow	2,2
Walking slow, walking	2,7
Billiards	2,4
Walking 3 km / h	3,3
Walking 4.2 km / h	4,6
Walking 5.3 km / h	5,8
Walking 6 km / h	6,7
Walking 7 km / h	7,8
Walking 8 km / h	9,0
Walking on a snow road 6 km / h	7,6
Walking on a snowy road 8 km / h	10
Sand walking 4.8 km / h	6,2
Walking 2 km / h from the mountain	2,3
Walking 2 km / h uphill	18
Running to attack	6,5
Running 8 km / h	8,8
Running 12 km / h	10
Running 15 km / h	13
Running 18 km / h	17
Running 20 km / h	40
Running 24 km / h	90
Sprint 100 m	50
Sprint 30 m	100
Skis 8 km / h	13
Skiing 12 km / h	15
Skis 14 km / h	18
Ski competition	21
Ice skating (recreation)	3,3
Speed ​​skating training	9,5
Ice skating 12 km / h	8,2
Ice skating 20 km / h	14
Speed ​​skating competition	27
Cycling 9 km / h	3,5
Cycling 10 km / h	3,8
Cycling 15 km / h	5,4
Cycling 20 km / h	8,3
Cycling 21 km / h	8,6
Cycling 30 km / h	13
Horse riding step	3,0
Horse riding trot	7,4
Horse riding gallop	9,1
Bathing	3,4
Swimming (workout)	9,0
Swimming in cold water	12
Swimming 0.6 km / h	3,2
Swimming 0.9 km / h	3,7
Swimming 1.2 km / h	4,7
Swimming 3 km / h	13
Swimming 3.2 km / h	14
Swimming 3.6 km / h	22
Swimming 4.2 km / h	28
Boating	3,0
Shooting exercises	3,3
Descending the stairs	3,4
Archery	4,0
Baseball	4,2
Playing golf	4,8
Table tennis	4,9
Morning exercises	5,3
Badminton	5,9
Cricket	6,0
Gymnastics (warm-up)	6,1
Aerobics (medium intensity)	6,2
Weightlifting	6,3
Climb 15 degrees, 2 km / h	6,9
Digging trenches	7,4
Football	7,7
Tennis	7,7
Volleyball	7,9
Aerobics (high intensity)	8,0
Rowing is free	8,2
Fencing	8,9
Mountaineering	8,9
Climbing stairs	8,9
Motoball	9,4
Fight	11
Handball	12
Ski slalom (training)	12
Rugby	13
Basketball	13
Boxing	14
Figure skating competition	16
Swimming competition	18
Judo	21
Rowing competition	24
Competitions on the cycle track	24
Ice hockey	26
Ski slalom (competition)	34
One powerful dash	300
ELEMENTARY MOTION
Flexion in the wrist joints	1,2
Leads in the wrist joints	1,4
Circular movements in the wrist joints	1,3
Elbow flexion	1,4
Rotations in the elbow joints	1,3
Shoulder flexion	1,8
Shoulder leads	1,7
Turns in the shoulder joints	1,2
Circular movements in the shoulder joints	2,1
Leads in the cervical joints	1,2
Rotations in the cervical joints	1,2
Circular movements in the cervical joints	1,5
Lower back flexion	1,8
Lower back abduction	1,4
Turns in the lower back	1,4
Circular movements in the lower back	2,0
Ankle flexion	1,7
Ankle leads	1,5
Ankle rotations	1,3
Circular movements in the ankle joints	1,6
Knee flexion	1,7
Rotations in the knee joints	1,8
Flexion in the hip joints	2,4
Hip abductions	2,4
Rotations in the hip joints	1,7
Circular movements in the hip joints	2,8
Flexion in all joints	2,2
Leads in all joints	1,7
Turns in all joints	2,0
Circular motions	2,2
STANDARD PHYSICAL WORK
Pushing the bogie, speed 3.6 km / h, force 11.6 kgf	7,0
Pushing the bogie, speed 3.6 km / h, force 16.1 kgf	9,5
Bogie pull, speed 3.6 km / h, force 11.6 kgf	7,7
Bogie pull, speed 3.6 km / h, force 16.1 kgf	9,8
Cleaver (2 kg), 35 beats / min	9,6
Work with an ax (plumbing), 34 beats / min	3,4
Work with an ax (tack), 51 beats / min	4,2
File work, 42 ​​strokes per minute	1,8
File work, 60 strokes per minute	2,3
File work, 80 strokes per minute	3,8
Working with a hammer (4.4 kg), 15 beats / min	6,6
Working with a hammer (10.6 kg), 15 beats / min	7,4
Sawing with a two-handed saw, 60 double strokes per minute	10
Shoveling (sand, 3 kg):
Throw length 1 m, 15 throws per minute to a height of 0.5 m	5,7
Throw length 1 m, 12 throws per minute at a height of 1 m	6,0
Throw length 1 m, 12 throws per minute to a height of 1.5 m	7,2
Throw length 1 m, 12 throws per minute at a height of 2 m	8,1
Throw length 2 m, 12 throws per minute at a height of 0.5 m	6,5
Throw length 2 m, 10 throws per minute at a height of 1 m	7,1
Throw length 2 m, 10 throws per minute to a height of 1.5 m	8,1
Throw length 2 m, 10 throws per minute to a height of 2 m	9,0
Throw length 3 m, 10 throws per minute at a height of 1 m	8,0
Throw length 3 m, 10 throws per minute at a height of 1.5 m	8,6
Throw length 3 m, 10 throws per minute at a height of 2 m	9,4

After the table has been filled in, we add the numbers of the second and fourth columns. The sum of the second column should give you 24 - the number of hours per day. Divide the amount we get in the fourth row by 24 - this will be our average daily CFA.

An example of calculating CFA according to this scheme:

Occupation	Time	CFA	Time * CFA
Dream	9	1	9
Gymnastics	0,25	6	1,5
Personal hygiene	0,25	2,2	0,55
Classroom activities	6	1,8	10,8
Rest standing	1	1,8	1,8
Sitting rest	3	1,7	5,1
Household chores	1	3,5	3,5
Brainwork	3	1,7	5,1
Eating	1	1,6	1,6
Sum:	24	–	38,95

Finally, we get: CFA = 38.95 / 24 = 1.62

Returning to our example about the basal metabolism, we will supplement it with new data:

Example:

You are a woman, your age is 25 years old, your height is 170cm, your weight is 65kg.

Your OOB= 655 + 624 + 306 - 117.5 = 1467.5 kcal per day

Your SPK

Also, to determine CFA, you can use the averaged table of energy consumption for different groups of labor intensity:

Labor intensity groups	Age groups, years	Men	Women
Heads of enterprises and organizations, engineering and technical workers, whose work does not require significant physical activity; medical workers, except for surgeons, nurses, nurses; teachers, educators, except for sports; workers in science, literature, printing, planning and accounting, secretaries, clerks, workers of various categories, whose work is associated with significant nervous tension (workers in control panels, dispatchers, etc.).	18-29 30-39 40-59	1,5 1,4 1,3	1,4 1,4 1,3
Engineering and technical workers, whose work is associated with some physical effort, workers employed in automated processes, in the radio-electronic and watch industry, the service sector, garment workers, agronomists, livestock technicians, veterinarians, nurses, nurses, shop assistants, communications and telegraph workers , teachers, physical education and sports instructors, coaches.	18-29 30-39 40-59	1,7 1,7 1,6	1,6 1,6 1,6
Machine operators (employed in metalworking and woodworking), locksmiths, adjusters, customizers, surgeons, chemists, textile workers, shoemakers, drivers of various types of transport, workers in the food industry, public services and catering, auto and electric transport, food sellers , foremen of tractor and watering brigades, railway workers, water workers, operators of lifting and transport mechanisms, polygraphists.	18-29 30-39 40-59	2,0 2,0 1,9	1,9 1,9 1,9
Construction workers, the bulk of agricultural workers and machine operators, miners working on the surface, workers in the oil and gas, pulp and paper and woodworking industries, metallurgists and foundry workers (except for persons assigned to Group V), slingers, riggers, woodworkers, carpenters, workers industry building materials(except for persons assigned to group V).	18-29 30-39 40-59	2,3 2,2 2,2	2,2 2,2 2,1
Miners employed directly in underground work, steelmakers, fellers and woodcutters, bricklayers, concrete workers, excavators, loaders, whose labor is not mechanized, workers engaged in the production of building materials, whose work is not mechanized.	18-29 30-39 40-59	2,6 2,5 2,4	- - -

Calculating your daily calorie intake is not just important, it is a major factor in losing weight. If you consume more than you consume, you will gain weight no matter what foods you eat.

Some foods are deposited in the form of fat more easily than others, but both at their a large number will definitely turn into body fat, because we are not able to change the laws of energy balance and thermodynamics.

To start actively burning fat folds, you need to create a calorie deficit, this will force your body to use the stored fat to make up for the energy deficit. 1.0 kg of body fat contains 7,700 calories. This means that if you create a 7,700 calorie deficit in a week with a combination of diet and exercise, you will lose 1.0 kg of weight.

But since we have already calculated the reduction in the number of calories as a result physical exercise(using CFA tables), the deficit we are talking about is exactly the one that needs to be obtained as a result.

It has become known for a long time that if you reduce the amount of calories consumed too much, the metabolic rate will slow down, and the thyroid gland will reduce the production of hormones and muscle mass will begin to decline. How much, then, should you reduce the amount of calories you receive?

There is a limit, falling below which, you can have negative consequences for your health. To reduce body weight, it is recommended to reduce the amount of calories consumed in comparison with the OEC by at least 500, but not more than 1000. For some people, especially thin people, 1000 calories may become too large a deficit.

The American College of Sports Medicine advises against lowering calorie intake below 1200 for women and 1800 for men. But even these numbers are very small. It is best to reduce the number of calories consumed per day by 15-20% of the OEC - this will be a very good start.

Sometimes a significantly larger deficit may be needed, then it is best to amplify while keeping the calorie deficit at the same level. And finally, let's return to our example.

Example:

You are a woman, your age is 25 years old, your height is 170cm, your weight is 65kg.

Your OOB= 655 + 624 + 306 - 117.5 = 1467.5 kcal per day

Your SPK= OOB * CFA = 1467.5 * 1.62 = 2377.35 kcal per day.

Calorie deficit per day for weight loss - 500

Your Optimal Daily Calorie Allowance for Weight Loss: 2377.35 - 500 = 1877.35

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28 reviews

Irina Alekseevna

03/14/2013 at 10:09

I managed:
OOV 1560
CFA 2.16

As a result, my SPK is Monster! If all this is multiplied by each other, then it turns out 3370 calories !!! That is, at 54, I am sitting in the village, I do not work, I leaf through the computer, walk for 2 hours a day, do gymnastics and housework, and also chat, eat, watch TV and have to consume like a hammerhead - almost three seconds half a thousand calories !!! ???

Yes, with such a consumption of calories, I will not lose weight, but I will enter the door sideways!
Help me understand what's going on, where did I go wrong?
What did I count wrong?

Editorial staff: Irina Alekseevna, perhaps you made a mistake in the calculations. Try to recalculate the same in this calculator (it takes data from the table on which you counted). Here is the link

09/28/2013 at 11:20

2056.6 really what eh))) yes, I will stretch my legs and dry so completely. 94 kg 180 grew 29 years old, go in for sports 4 times a week + walk work, etc., etc. 2056 or I screwed something up or your formula is no good.

Editorial staff: Roman, you calculated everything correctly! This is your main metabolism. That is, so many calories your body needs if you were in a dream for days. To determine the final calorie content, you need to multiply this indicator by the coefficient of physical activity, which is calculated according to the table below in the article.

Svetlana

11/25/2013 at 2:29 am

oov = 2057.66
cnc = 3412
-500
2900 calla lilies for weight loss, I think, with such a diet, I will get even more fat.

Editorial staff: Svetlana, perhaps you made a mistake in the calculations, to check you can use the calories burned calculator on our website. As for “-500 ″, this corresponds to minus 1 kg in 2 weeks, so if you wish, you can try“ -1000 ″ from SPK.

05/30/2014 at 12:54

All of you are wrong here ..
OOV-1370
CFA-1.8
SPK-2466-500 TOTAL 1996 kcal. If I eat so much (now the maximum is 800 kcal and I'm not losing weight), I won't get through the door in a month.

20/10/2014 at 11:14

That's it! You do not eat, therefore, the exchange does not take place, there is nothing to accelerate and exchange.
Start eating right now!

23/10/2014 at 9:18

I did it. OOV 1407.6, CFA 1970. I keep a food diary (counting calories). Even on fruits and vegetables less than 1000-1200 does not work. All is well, I am not getting fat, I keep the weight.

Yulia, and your metabolism is apparently asleep, so you are not losing weight. At 800 and no strength, and it is harmful.

03/02/2015 at 3:04

Everything is correct. I got 2000 kcal. I thought so much, not less. Thank you very much for your support.

02/20/2015 at 17:15

According to your formula, I'm a guy of 25 years old, weighing 53 kg and height 1.65, should I eat 650 kcal?))) Comedians ... are there exactly 66 first digits of the formula?))

Editorial staff: Kirill, with your data, you get the following: 66 + 13.7 * 53 + 5 * 165-6.8 * 25 = 1447.1 kcal. Be careful in your calculations!

03/17/2015 at 12:09

Editorial staff: Hello, Inna! Your basal metabolic rate is approximately 1900 kcal per day. Your physical activity ratio, as a housewife, is about 1.3. That is, you only need 1900 * 1.3 = 2470 kcal per day. A safe rate of weight loss is 1 kg per week. 1 kg = 7700 calories or a 1000 calorie deficit every day. For example, the calorie content of your diet will not exceed 2000 kcal daily, plus 500 kcal you will burn through sports (1 hour of vigorous walking on a treadmill).

10/04/2015 at 10:59

Thank you very much, I received a very good warning. began to lose weight. I lost 2 kg in 5 days. It was my calorie deficit in relation to food intake before losing weight of 1540 calories. Raise calories to 1200 calories. I do not want to lose muscle mass, because I am 71 years old.

04/29/2015 at 12:16

Thank you very much for the detailed tables and explanation of the calculations !!!

06/28/2015 at 21:59

Please tell me! ... I am 46 years old, weight - 105 kg, height 178 ... .. activity coefficient 1.2 ... ... .. If I calculated correctly, then in my calculations I got a corridor from 1148 to 1498 kcal per day. At the same time, counting from calories to grams, when divided into proteins, fats, carbohydrates, in order to lose weight, I need to consume no more than 350 grams per day. products (proteins - 131 g., fats - 33 g., carbohydrates - 187 g.) .... if 5-6 times a day, then 55-65 g. for one meal ??? ... did I understand correctly ???

Editorial staff: Michael, let's count together. Your basal metabolism is 2081.7 kcal, taking into account your CFA, in total you need 2081.7 * 1.2 = 2498 kcal per day.

As for the conversion of kcal to grams, it depends on the products that you consume. For example, eating one melon during the day (34 kcal per 100 g.), You need to eat more than 7 kg, and chocolate - 400 g. Therefore, consider the calorie content of your food, and not the volume (weight) of food consumed.

cap

12/13/2015 at 8:50

OOV - 1265
CFA - 1.4
30 years old, 164 cm and weight 48.
I want to gain weight, DO NOT GET FAT, but grow proportionally.
Change clothing size 42 to 44.
Thinness does not suit my face)
Question: is it possible without a simulator, only thanks to nutrition ???

Editorial staff: When a person consumes more calories than he spends, fat stores accumulate on his body unevenly (depending on genetic predisposition). Someone more is deposited in the thighs, someone in the stomach, someone even in the hands. Therefore, in order for you to gain weight (visually more or less evenly), without working in gym not enough!

01/30/2016 at 14:49

Editorial staff: Hello! Your basal metabolism with such initial data is 1591 kcal. To find out how much kcal you need to cover energy costs one to one, you need to multiply the basal metabolic rate by the coefficient of YOUR activity. For a housewife, it is approximately 1.3; for a person engaged in heavy physical labor, it can be 3 or more.

Editorial staff: Hello Gulmira. Your daily calorie requirement is your “basal metabolic rate” multiplied by your activity rate. Your ALE with the specified data is 1554 kcal, the activity coefficient even for a housewife can vary, and be either 1.3 or all 2.0.

02/17/2016 at 05:12 PM

Hello, I can't understand how many calories you need to consume per day to lose weight? Weight 87 kg, height 164 cm, age 46 years old, activity coefficient - 1.3.

Editorial staff: Hello, Natalia! 1569.2 * 1.3 = 2040 kcal - this is yours energy balance... If you consume fewer calories, your weight will start to decrease.

02/22/2016 at 22:55

I made the calculations: RV = 1441, time CFA = 1.93, SPK = 2781-500 = 2281 kcal / day. I think that for me this number of calories is too much, maybe I counted something wrong, but I am sure that it is correct. I am a housewife, but active and my CFA = 46.25 / 24 = 1.927. If possible, please see height 156, weight 82, age 60.

Editorial staff: Hello Nadezhda! Based on your data, the ALE is calculated correctly. Perhaps you have slightly overestimated your CFA in the calculations, because it corresponds to middle group labor intensity (there is a corresponding table in the article).

08/03/2016 at 18:30

Hello! Did I make the right calculations? My weight is 64, height 168, 34 years old, OOB = 1412 kcal, but the CFA could not calculate (I work at the computer, work around the house, I am not fond of sports). In a word, I got confused ……… .. Help with the calculations, please!

Editorial staff: Hello! ALE is calculated correctly. CFA with your lifestyle 1.3-1.4. It turns out 1836-1977 kcal per day.

Anastasia

03/19/2016 at 09:24 PM

Hello, help me calculate the calories that will help you lose and maintain weight! I am 24, weigh about 56 kg, height 164! I work in social maintenance ... 5 days out of 7 I go about 2 hours for sure ... cleaning almost every day ... well, plus at home on little things ... on weekends I sit at home ... it's difficult to calculate, especially CFA, because everything is different for every day! Thanks in advance!

Editorial staff: Hello Anastasia! Let's count together. OOB - 1375 kcal. Let's take CFA from the table of labor intensity groups, you have the first row and an indicator of 1.4. Total SPK - 1925 kcal. Less than this daily calorie intake will lead to weight loss. You can try the "-500" formula. That is, on average, consume 1425 kcal per day.

Editorial staff: Hello! OOB - 1676 kcal. Your KFA is unknown. Look in the table of labor intensity groups and multiply the coefficient by ALE. As a result, you will get the daily calorie requirement. If you consume more calories per day, the weight will increase, and vice versa.

03/28/2016 at 17:46

Everything worked out for me, I went to OOV 1320, CFA 1.5, SPK 1980, with my parameters 160 cm, 54 kg, 30 years old. Only now I think that it is better to eat not for 1980 kcal, but for 1320 and everything will be exactly normal)

04/12/2016 at 15:26

Hello! It's hard for me to figure out the calculations ... Help, please ... I'm 42 years old, height - 167, weight - 59 kg ... I go in for sports 3-5 times a week (alternating power aerobics and rocking) ...

Editorial staff: Hello Olga! Your OOB is 1325 kcal. Your CFA is a problem. In our opinion, the indicator is approximately equal to 1.7-1.8. That is, the final SPK is 2252-2385. On average, 2300 kcal per day.

Svetlana

04/18/2016 at 20:48

Editorial staff: Hello Svetlana! Your OOB is 1554 kcal. CFA - 1.5. The daily requirement is 2331 kcal. It is advisable to consume about 1800 kcal per day.

06/21/2016 at 11:32

Hello, I am 28 years old, weight 85 kg, height 170 cm. OOB calculated - 1665.4 kcal, but got confused with CFA. I work at a computer, mainly translations, that is, both mental work and computer work. In the morning, gymnastics for 30 minutes, hygiene, 10 hours of sedentary work, 2 hours of walking at an average pace. 3 times a week, charging in the evening 40 minutes. That is, several CFA goes in parallel, but I did not figure out how to display a single one. Thank you.

Editorial staff: Hello, Elena! If the exact calculation of CFA is not possible, you can use the table “Labor intensity groups” (in the article itself). According to your specified data, CFA can be considered equal to 1.4.

07/12/2016 at 5:05

Hello. I have two questions: 1) Do I understand correctly that with the problem of excess weight, we work with an indicator of the daily rate of kcal, calculated for the weight that we have in this moment? Or is it worth calculating kcal per day already for the desired weight and dancing from it? 2) Above you wrote that a safe rate of weight loss is 1 kg per week and a decrease in daily calorie intake by 1000 kcal. Does this recommendation apply to everyone or only to Inna, to whom you answered? Thank you.

Editorial staff: Hello Maria! 1) The daily calorie requirement is calculated for your current weight and adjusted periodically. 2) The recommendation of -1000 calories from diet + sports is for everyone (rate 1 kg per week).

08/01/2016 at 17:26

Hello, I'm doing something too much ... My height is 164, weight 95, age 38 years. CFA 1.49 I want to lose weight up to 75 kg, i.e. for 20kg. How many calories do I need per day to lose 1kg per week? Thank you

Editorial staff: Hello Valeria! Your AOI is 1684 kcal, SPK is 2509. To lose weight by 1 kg per week, you need a deficit of 1000 kcal, which is best summed up from -500 in the diet, that is, consume about 2000 kcal, and another -500 in the form of any physical activity.

Alexander

08/07/2016 at 19:01

Not bad. Guys, count correctly and reduce the SPC. Consider only that it is better not to touch proteins and fats, bomb carbohydrates, but wisely.

Kilocalories (more commonly referred to as "calories") are energy received from food and expended for life. Even when a person just sits quietly or lies down, calories are spent on ensuring the productive work of organs. We need to find out the number of calories suitable for activity during the day. To calculate this amount, you need to take into account the lifestyle, age, gender, weight and other conditions.

An example of calculation by the Muffin-Geor method
When determining the daily calorie requirement, it is advisable to take into account all the features of a person's life, because the energy consumption of an adult and a child, a housewife and an athlete, a man and a woman is very different. In addition, with age, a person's metabolism slows down, energy costs also decrease, which means that he needs fewer calories.

To make a fairly accurate calculation of calories per day, it is best to use universal formulas. First, let's use by the Muffin - Geor formula(Muffin - Jeor equation, sometimes called the Mifflin - San Geor equation). It has options for men and women.

1. First of all, let's define the basal metabolic rate. This is the number of calories to maintain body functions, provided that you are at rest (no physical activity).
   • Major exchange - men: (9.99 times weight) + (6.25 times height) - (4.92 times age) + 5
     
   • Major exchange - women: (9.99 times weight) + (6.25 times height) - (4.92 times age) - 161
     
2. Now let's calculate the daily amount of calories taking into account physical activity - this will require increasing factors, each of which indicates the degree of physical activity. We multiply the basal metabolic rate by one of the factors corresponding to your load:
   • inactive lifestyle: 1.2;
     
   • insignificant physical activity (per week - up to 3 days): 1.375;
     
   • medium-intensity activity (sports activities no more than 3-5 days): 1.55;
     
   • significant activity (sports load daily): 1.725;
     
   • very intense load (daily physical work, constant active training, competition): 1.9.
     

Now let's look at an example.
How many calories does a 35-year-old man with a weight of 77 kg, 175 cm in height need, provided that he is an assistant director of the company (work involves not too active movement) and goes to the gym three days a week?

Basic exchange by these parameters: (9.99 * 77) + (6.25 * 175) - (4.92 * 35) + 5

We get: 769.23 + 1093.75 - 172.2 + 5 = 1695.78

Let's multiply the base exchange by the corresponding multiplying factor: 1695.78 * 1.55 = 2628.459.

This is the calorie rate that a man will need during the day to maintain weight. If he decides to lose weight, he will need a calorie deficit, which is about 400 kcal less than the calculated norm. Accordingly, excess calorie intake will lead to weight gain.

An example of a calculation by the Harris-Benedict method
This method works in much the same way as the previous one. But the formula is only suitable for people of average weight (not for those who are overweight, and not for athletes with significant muscle mass).

The calculation is based on a baseline metabolic rate, which is 24 hours of energy storage without physical activity.

• Men: 88.36 + (13.4 times weight) + (4.8 times height) - (5.7 times age)
  
• Women: 447.6 + (9.2 times weight) + (3.1 times height) - (4.3 times age)
  

The level of activity by which you need to multiply the result obtained:

• the minimum level of activity (without physical activity) - 1.2;
  
• low (load from 1 to 3 days within one week) - 1.375;
  
• moderate (load no more than 3-5 days) - 1.55;
  
• significant (6 or 7 days) - 1.725;
  
• very high - 1.9.
  

For the man in the above example, baseline metabolic rate is 88.36 + 1031.8 + 840 - 199.5 = 1760.66. Now let's take into account physical activity (in our case, moderate): 1760.66 * 1.55 = 2729.023. As you can see, the difference in the result compared to the first formula is negligible - about 100 calories.

Average daily values
For those who would not like to use formulas, there are certain normative indicators for people of different sexes and different ages. These indicators are averaged and are not individually accurate, but can serve as guidelines.

When determining these values, experts take into account gender, age, physical activity.

For children and adolescents. For babies under the age of 1 year, 800 kcal is enough; up to 3 years - up to 1500 kcal. Preschoolers under 6 years old - no more than 1990 kcal. Children under 10 years old have enough 2400 kcal per day.

At puberty, girls 14-18 years old need about 2800 kcal per day, and boys of the same age need about 3200 kcal.

For adults from 18 to 40 years old. An adult man can consume up to 3000 kcal per day and increase this number by another 1000 if his activity involves physical activity. An adult woman can consume up to 2600 kcal and about 3300 kcal during physical activity. For a pregnant woman, at least 3200 kcal per day is recommended, for a nursing mother - 3500 kcal.

For older age group from 40 years old. For men, 2800 calories are enough, for women - 2400. With physical activity, both of them can add about 200 calories. Men over 60 are better off consuming no more than 2500 calories, women - no more than 2200. Up to 2200 calories per day is the norm for people over 70.

Calories for wellness
If you want to limit yourself in food in order to lose weight, it is better to "subtract" no more than 400 kcal from your diet. At the same time, it is not recommended to reduce the daily intake to less than 1200 kcal.

What happens when there are very few calories in the body - for example, during an "extreme" diet or a deliberate hunger strike to lose weight as soon as possible?

• Basal metabolism decreases, the body saves energy - this negatively affects both activity (including sexual) and well-being.
  
• Catabolic processes begin, that is, the body processes its own muscle fibers, seeking to turn them into energy.
  
• Food digestion and metabolism are impaired and the body lacks nutrients and vitamins.
  
• When a person decides to return to his usual diet, the body, experiencing the shock of a recent hunger strike, still uses energy sparingly for some time, and stores the unused energy for future use. That is why all the lost pounds come back again, and often the weight turns out to be more than before.
  

There are dietary information sites on the Internet where you can find dedicated online calorie calorie calculators. If you think that the entered parameters are not enough for an accurate calculation, you can always make an individual calculation using the formulas given. A correctly defined calorie intake ensures that you maintain optimal weight, lose weight or gain normal weight, depending on your desire.