The number of calories per day for weight loss. Calculation of calories in the diet

Calories are the energy that our body spends for its full functioning. How many calories to consume per day is necessary, determined by such criteria as sex and age, the presence or absence of physical activity in daily life, lifestyle.

This is due to the fact that the young body needs more energy for development and growth, the daily rate of calories consumed by men and women varies, and different amounts of calories are used for different activities.

In order to determine the number of calories per day for weight loss, you first need to find out how many are required in the normal for an ordinary person. Obobenno for someone who is not going to lose weight.

How many calories a day are normal for men?

With a low-activity lifestyle, in which there is no sport, men in the age of fifty are enough two thousand calories per day.

With the same lifestyle, a man from thirty to fifty will need 2200 calories per day.

And young people under thirty recommended a daily rate of 2,400 calories.

If the same men lead a moderately active lifestyle, for example, do daily exercise and walk on foot for an hour a day, then they should add to the above-described figures another 200 - 400 calories per day.

With an active, athletic lifestyle, men from eighteen to thirty should adhere to a daily rate of three thousand calories. Men over thirty can reduce this figure by 100 - 200 calories. And representatives of the stronger sex after fifty, who engage in sports, it is recommended to eat from 2500 to 2800 calories.

Calories a day in foods that are normally consumed by women

With a sedentary lifestyle, ladies after fifty need no more than 1600 calories per day. Women of the age category from 26 to 50 need 1800 kcal, and girls up to 26-two thousand.

With a moderate active lifestyle, the same indicators should be increased by 200 units.

And with full activity, the average daily calorie rate for women under thirty is 2,400 kcal, for ladies from 30 to 60, 2,200, and for women from sixty or more, two thousand calories.

The number of calories per day for weight loss, of course, will be less than the usual rate. And if a person wants to get well, then vice versa.

In addition to the above factors, the calculation of calories per day should also be based on the ratio of fats, carbohydrates and proteins in consumed food. These are key microelements that provide strength and energy to the body.

Micronutrient Overview

When you lose weight, you need to strive not only to reduce the number of calories consumed per day, but also to ensure that these calories were correctly distributed and brought the maximum benefit to the body.

The first microelement

Carbohydrates - the main resource of the body in terms of energy. And they should account for 60% of calories consumed per day.

Carbohydrates are simple and complex, or in another way - harmful and useful. A person who wants to lose weight, should use only complex, such as fresh vegetables and fruits, whole grains and products from them. Chocolate, biscuits, ice cream, pasta and potatoes (especially fried) should be generally excluded from the diet. What is their difference? Simple carbohydrates quickly absorbs the body, this leads to a sharp rise in the blood sugar. But it also falls dramatically, after which a person begins to feel strong hunger and fatigue. Complex carbohydrates are processed by the body longer, in addition, they are more nutritious, that is, satiety remains for a longer time. With their assimilation of sugar in the blood remains at a normal level, which does not cause fluctuations in mood and well-being.

The second microelement

Proteins are the material for the structure of the body. Human nails and hair, organs and muscles are made up of protein.

Its daily rate should be 15%. By making a menu of calories per day, make sure that at least 200 of them are made from protein.

Proteins are of animal and vegetable origin. Which ones to choose depends on your preferences. In so-called "animal" products, this trace element is contained in a larger quantity. But plant foods can be eaten more by volume, not exceeding the maximum number of calories per day for weight loss.

The third microelement

Fats are the main component for activating the protective function of the body. Also these trace elements take a direct part in metabolic processes.

Fat should be in the daily diet of 25-30%. For example, of 1000 calories per day 250 should be allocated specifically to fats. However, more than half of them must be unsaturated. They are also called "healthy". They are found in milk and dairy products, in fish and nuts, in olive oil. The amount of saturated fat should be minimized in the diet. They are not only harmful to the figure, but also contribute to the acquisition of various heart diseases.

Count calories and lose weight

If you want to always stay in shape, you need to learn how to calculate calories per day. To do this, you need to find out the figure corresponding to your basic exchange.

For men, it is one calorie per kilogram of body weight per hour. For the weaker sex this is 0.9 calories per kilogram per hour.

If you are a woman and you weigh 70 kg, then the basic exchange is calculated thus:

0.9 calories x 70 kilograms x 24 hours. This will be 1701.6 calories, rounded and get 1702 calories a day.

In order to calculate the number of calories per day for weight loss to the desired result, you need to replace the weight in the formula with the one you want to receive.

For example, you want to weigh 60 kilograms.

0.9 calories x 60 kilograms x 24 hours = 1296 calories. This is your daily rate to lose weight.

However, these calculations are correct for people with a low-activity lifestyle. At the same time, if you are doing sports, and you are a man, then to the figure you have to add 400-500. If you are doing sports, and you are a woman, add another 250-350 kcal.

Take care of safety of losing weight

If you really have problems with weight, then lose weight only under the supervision of a doctor. If you just decided to throw a few pounds, for example, to the beach season, then it will be enough to exclude from the daily menu simple carbohydrates and saturated fats and add more physical activity to your daily routine.

Losing weight should promote health and beauty, and not harm them.

With very fast weight loss, the liver suffers a lot. After all, the fats that are hated to us are not burned anywhere and do not disappear from the body, as they think, they are simply processed into other chemical elements. The first sign of excessively rapid weight loss is the appearance of fatty acids in blood plasma in large quantities. This is poison for her, and the liver rushes to the rescue and begins to purify the blood. These fats already pile in it, but in a different form. This may well lead to cirrhosis of the liver, and from it, as you know, die.

In order to lose weight, you do not need to starve or take any special preparations. It still did not bring any benefit to anyone. You should not trust advertising about miracle-tools, thanks to which you eat as much as you like, anything and at the same time you lose weight. This does not happen. The body can not be fooled. Just need to control yourself in the daily spending more calories than consuming. From debilitating diets, among other things, hair falls out, nails are damaged. Starvation detrimental to the heart and the muscles.

In addition to maintaining the balance of trace elements, you still need to use the necessary amount of fiber and liquid per day. It is advisable to eat daily at the same time. For slimming people, there will be three meals a day with the last meal for three to three and a half hours before bedtime. Before compiling the menu, examine in advance the caloric content tables of the products and the ratio of the necessary trace elements in them. Prepare delicious, healthy, balanced and beautiful food.

Remember that losing weight should be safe and bring joy and ease.