Daily calorie intake. Calorie standards

1. First, the value is calculated basal metabolic rate (BMB) according to one of the selected formulas. Designations in formulas:

• m - weight (kg);
• h - height (cm);
• a - age (years).

Muffin-Jeor Formula

For women:

BOO = 10*m + 6.25*h - 5*a - 161

For men:

BOO = 10*m + 6.25*h - 5*a + 5

Harris-Benedict formula

For women:

BOO = 655.1 + 9.563*m + 1.85*h - 4.676*a

For men:

BOO = 66.5 + 13.75*m + 5.003*h - 6.775*a

The daily calorie intake for weight maintenance is calculated using the formula:

Calorie norm = k*BOO

In this case, the daily calorie intake for weight loss is 80% of the calorie intake for weight maintenance.

Body Mass Index (BMI)

Body mass index is calculated using Quetelet's formula (here height is taken in meters):

The resulting value is compared with the tabular data:

Ideal weight

Ideal weight (IM) is calculated using several methods (Brock's formula, Humvee's formula, Devin's formula), and then the average is taken.

Broca's formula

For women:

IM = (h - 110)*1.15

For men:

IM = (h - 100)*1.15

Formula Humvee

For women:

IM = 45.5 + 2.2*(0.393701*h - 60)

For men:

IM = 48 + 2.7*(0.393701*h - 60)

Devin formula

For women:

IM = 45.5 + 2.3*(0.393701*h - 60)

For men:

IM = 50 + 2.3*(0.393701*h - 60)

Calculation example

Let's take as an example a 28-year-old girl, Anastasia, who weighs 75 kg and is 173 cm tall. Anastasia goes to the gym 2 times a week. Body mass index in this case.

A person’s daily caloric need should provide all the energy needs of the body, as well as maintain normal body weight.

The life activity of all living organisms is based on the metabolism and energy that occurs within them. As physicists would say: potential energy from food is converted into kinetic (energy of movement) muscles.

We constantly spend a certain amount of energy: on movement, breathing, talking, thinking and even sleeping. The more active your lifestyle is, the more energy you expend. To replace the expended energy, the body must receive new energy, and its amount must correspond to the costs.

If a lot of energy is spent and little energy is received, then the person will begin to lose weight. And if revenues exceed expenses, the excess can be stored by the body “for a rainy day,” which leads to obesity. The daily calorie content of food is calculated individually, taking into account gender, age, height, body weight and daily physical activity. This value can fluctuate significantly and depends on many factors. Such as even the weather outside or a person’s mental state.

In this table we provide approximate daily calorie intake for a person

table 2 Norm of energy requirements during work activities

Basal metabolic rate

There is a so-called The Harris-Benedict formula, which determines the basal metabolic rate (BMR) - the level of energy needs of the body without taking into account the additional energy required for any physical activity.

BMR is a kind of “resting energy” level - the calories the body needs to maintain life. Any type of physical activity increases real energy needs and therefore requires an additional coefficient.

For a man:

BMR= 88.36 + (13.4 x weight, kg) + (4.8 x height, cm) – (5.7 x age, years)

For woman:

BMR= 447.6 + (9.2 x weight, kg) + (3.1 x height, cm) – (4.3 x age, years)

Five activity levels to calculate your daily calorie intake

There are five types of physical activity: minimum(no physical activity) short(physical activity 1-3 times a week), average(3-5 days a week), high(6-7 times a week), very tall(training more than once a day).

To determine the body's total energy and calorie needs, you need to multiply the BMR corresponding to your gender, age and weight by a coefficient determined depending on your level of physical activity during the week:

Minimum level, calorie intake = BMR x 1.2

Low, calorie intake = BMR x 1.375

Average, calorie intake = BMR x 1.55

High, calorie intake = BMR x 1.725

Very high, calorie intake = BMR x 1.9

In what cases do people, carefully armed with tables and calculators, calculate daily calorie intake? As a rule - in two. Not so often, but still considered for preventive purposes in order to maintain good shape, mobility and vigor. Far-sighted and wise life position. But more often than not, women are interested in a targeted question: how many calories do you need per day to lose weight? That is, when the excess kilocalories have already taken on unattractive forms.

For reference: A calorie is a unit of thermal energy. One kilocalorie (1 kcal) contains 1000 calories. To measure the energy value of products, a unit of measurement is used - kilocalorie (kcal) and indicates how much potential energy we can get by consuming a particular product. Often the unit of measurement on packages is calorie. It seems that manufacturers are deliberately creating confusion so as not to terrify the “counters” of the energy capacity of products.

Speaking about the norm of calories per day for a woman, let's remember one of the fundamental laws of physics - the law of conservation and transformation of energy. It says that energy does not disappear or appear out of nowhere, it flows from one state to another. This is science. In our specific case, this means the following: we get energy from foods eaten at breakfast, lunch, dinner and snacks in between. We must redirect the resulting amount of kilocalories to perform certain actions, i.e. – use it up, if it is not in our interests to increase our own fat reserves. Otherwise, we gain extra pounds, problems with the quality of health, dissatisfaction with our appearance, etc. The algorithm is very simple. But there are a lot of nuances...

Calorie intake per day for women of normal build

Scientists have found that life support for 1 kg of body weight for 1 hour requires 1 kilocalorie. You can make a rough estimate of your calorie intake per day. If you weigh 68 kg, you will consume 68 kcal per hour, and per day - 68 kcal x 24 hours = 1638 kcal. We get the amount of energy necessary to maintain the body in working condition (without taking into account the costs of accompanying life processes). To this should be added the energy costs for digesting food, playing sports, mental work, etc. In general, the average energy consumption for the average woman is 1800-2000 kcal per day. We repeat, this is a very average value, which is adjusted by a number of factors.

What to consider when calculating calories per day:

• Age– young people need more energy (they spend more of it), older people need less. Every 10 years, the required amount of energy consumption decreases by 2%.
• Occupation– a cashier and a postman spend different amounts of energy in the process of work, respectively, and replenish it in different doses.
• Sports activities– the more intense the training, the greater the amount of energy required to be replenished.
• During pregnancy and lactation a woman needs enhanced nutrition “for two.”
• Climatic conditions– in cold regions, food should be more nutritious than in hot regions.

Calorie norm per day table for women, taking into account age and occupation

Of course, these are relative numbers. By monitoring your well-being, control weighings and adjustments, it is quite easy to determine your calorie intake per day.

But you can not waste time on observations, but use more or less accurate calculation formulas developed by nutritionists.

Calculation of calories per day - Mifflin formula

This method of calculating daily calorie intake is considered the most accurate today. The formula looks like this:

Or else you can write it like this:

(BODY WEIGHT (kg)x10 + HEIGHT (cm)x6.25 – AGE (years)x5 – 161) x ACTIVITY RATIO

Activity coefficient table:

There are other formulas for calculating calories per day

• Harris-Benedict formula for 1918 and 1987 (with an error of 5 to 10%)
• Ketch-McArdle technique– gives an accurate calculation for athletic people. For obese and unathletic people, the error is large. The formula does not take into account the body’s energy expenditure to maintain fat deposits.
• World Health Organization (WHO) formula– takes into account a number of factors - gender, weight, age, metabolic rate, level of physical activity, energy consumption for digestion and absorption of food, thermoregulation. The results are fairly accurate calculations, but cumbersome.
• Formula for determining daily energy consumption by body area– is based on the law of direct proportionality between energy consumption at rest and the surface area of ​​the body.

If you wish, you can find these methods, but in our opinion, one proven Mifflin formula is enough, and even more - an approximate calculation of the number of kilocalories, taking into account age and load (according to the table given). After all, with an accuracy of one kilocalorie, you will never determine the energy intensity of the consumed portion of food and your energy consumption during the day.

Calculation of calories per day when losing weight

• What to do if you already have extra pounds and have a firm intention to get rid of them? It is important to understand that obesity can be caused by a number of factors, both physiological and psychological. And the problem must be solved as a whole. Of course, counting calories won't hurt.
• But at the same time it is necessary to undergo a medical examination. At least in order to identify or exclude physiological causes of excess weight, find out what diet you should follow, what foods may be contraindicated.
• At the same time, it would be useful to observe - maybe you “eat up” some emotions, or make up for the lack of some emotions with a sweet piece of cake, chocolate, chips, etc. Perhaps you will come to the idea of ​​​​the need to consult a psychologist.
• A review of nutritional culture should definitely be introduced into a set of weight loss measures.

This begs the question: is it just a matter of calories? Does quality calorie content matter?

Everyone has heard that nutrition should be balanced. But if you conduct a survey, few people will indicate the percentage of the main components - fats, proteins and carbohydrates.

A balanced meal contains:
Protein – 20%
Fat – 30%
Carbohydrates – 50%

By upsetting this balance towards increasing fat, you are guaranteed to gain additional grams, which then grow into kilograms. By eating more carbohydrates than necessary, we achieve the same result.
Moreover, in addition to excess weight with an unbalanced diet, we get the bonus of weakness, drowsiness, fatigue, a bunch of diseases and general malaise.

We invite you to talk about the quality of food in the appropriate section of the site. Now we simply focused your attention on this aspect. They must not be neglected under any circumstances.

How to calculate the number of calories for weight loss per day

Common sense dictates that you need to expend more energy than you receive. And then the body will be forced to turn to fat depots for additional energy. Physical activity and diet are a reliable way to lose excess weight. But you'll have to count the calories.

With a negative balance of 20% of the daily norm of kilocalories (determined by you using the methods described above), the weight loss process will be gentle and, according to doctors, optimal - minus 0.5 kg per week. The body is not exposed to stress, has time to rebuild itself, and as a result, the skin does not sag and remains elastic.

Want to lose weight faster? Subtract 40% from your daily calorie intake. But if you are haunted by a constant feeling of hunger, it is better to refuse to force events. And try to avoid common mistakes by following the tips below.

• When restructuring your diet and quality of nutrition, reducing the amount of calories consumed, changing your lifestyle to a more active one, you must understand that this is forever. If, after some time, having lost the 10-15 kg that is bothering you, you open the refrigerator and go all out, your body will react to this in its own way. Remembering that you, at one time, declared war on him and put him on a starvation ration, he will first replenish his fat stores, and only then will he spend the received nutrition on plastic needs. This is why people quickly gain weight after long, exhausting diets.
• You need to drink water - 2 liters a day, at least. Firstly, you are partially distracted from the desire to have a snack, and secondly, water removes waste and toxins from the body. Tea and coffee are drinks and they cannot replace water.
• Organize split meals for yourself. Give up the habit of eating twice a day - morning and evening. Better - more often and in small portions.
• Let your diet include more plant foods without heat treatment.
• Apples, plums, grapes and other fruits and vegetables are also food and, accordingly, calories.
• Be sure to include sports activities in your daily schedule - walking, swimming, cycling, breathing exercises. By the way, you shouldn’t run with excess weight if you don’t want to have problems with your leg joints and spine.
• Arrange fasting days once a week, keep a diary of observations of the process.
• Believe in success, maintain a positive attitude, be friendly and attentive to yourself and people.

Food gives the human body the necessary boost of energy. Depending on individual characteristics, you can calculate how many calories you need to consume per day and select the optimal food products for your diet.

Where do calories go?

Each body needs its own “portion” of calories, which depends on lifestyle, gender and age. When performing various actions, a person spends a certain amount of calories. The stress can be not only physical. Even in a state of complete rest, a third of all energy is spent on generating heat, metabolism, and pumping blood through the vessels. For a cheerful mood and a beautiful waist, you need to calculate calories per day.

Thanks to an active lifestyle and constant exercise, fats and carbohydrates are burned in greater quantities. For example, in an hour of running you can lose 530-540 calories. If you don’t have time for morning jogging, then you need to walk as much as possible. A person should walk at least 6 km a day to stay fit and in a good mood. To overcome this path you will need 220-230 calories and one hour of time.

Overeating threatens not only stomach problems, but also excess weight. The subcutaneous layer of fat is excess energy that the body did not have time to spend. Knowing what caloric intake per day is needed for a particular person, you can not be afraid of a sagging belly and sides.

Learning to count calories

It is better to start getting rid of extra pounds by reviewing what is in the refrigerator and consumed every day. The number of calories per 100 g is indicated on the packaging of all products. For convenience, you can keep a notebook in which you need to record the time, type and volume of what you eat. Producing calculation calories per day, everything is taken into account, even the smallest candy. Using a kitchen scale, you need to weigh vegetables, fruits, cereals, and meat. If the product does not have a label containing information about its energy value, then the necessary information can be easily found in online magazines about proper nutrition.

Counting calories in soups or salads is quite simple. Each ingredient must be weighed separately on a scale and the results recorded. Then, using the calorie table, calculate the required numbers. For example, 100 g of raw potatoes contains 77 calories, and 750 g - 577.5. During heat treatment, cereals and pasta increase in weight, so the calculation is based on the dry product.

How to calculate the required number of calories per day?

In order not to harm your own figure, you will need to know how many calories you need to consume. There is a daily norm for each person. Statistics say that 2000 calories is the average requirement, that is, the necessary calories. You can consume no more than the specified norm per day, then your waist will retain its previous volumes. In fact, this figure is not accurate enough. You can determine what caloric intake per day is needed for men and women of different ages and weight categories using the special Harrison-Benedict formula:

Women: 650+(9.6 ×weight, kg)+(1.8×height)-4.7(age)

Men: 60+(13.7×kg)+(5×height)-6.8(age)

The resulting figure must be multiplied by a coefficient, which is individual and depends on activity during the day:

• Rarely playing sports or sedentary lifestyle - 1.2;
• Visiting the gym 2-3 times a week - 1,375;
• Regular physical activity 4-5 times a week -1.55;
• Professional training every day - 1.7;
• Exercises 2 times a day (or heavy physical work) - 1.9.

How many calories should you eat per day to lose weight?

To lose weight you need to reduce the amount of energy consumed in food. But this does not mean that you have to starve! Nutritionists recommend reducing the level of daily replenishment of energy reserves by no more than 20%. For example, if the result of calculation using the formula is 1500, then reducing to 1200 calories per day is safe for health. The menu should be as healthy as possible and contain fresh vegetables, fruits, and protein. Having made the correct calculation of calories consumed per day, an approximate food plan is drawn up.

If your weight is significantly higher than normal, then your diet needs to be radically changed and your daily calories must be constantly monitored. Restricting food at first will make you feel hungry. Gradually, the body will get used to the adjustment, and the extra pounds will go away. At the same time, it is important to give the body physical activity: exercise in the gym, aerobics, running, cycling. If you spend more calories than you consume, the results will not be long in coming.

Menu for 1200 calories per day

This amount is considered optimal for losing weight without causing harm to a woman’s body. The energy received will be enough to maintain the functioning of the body, and the feeling of hunger will not haunt you all the time. When counting the amount of “fuel” eaten, you need to write everything down in a notebook or notepad.

First of all, we “break” 1200 calories into several parts. On the day, the menu is usually divided into 5 meals (every 3-4 hours). Daily diet option:

• Oatmeal with raisins on water - 200 g;
• Tea without sugar

• Cucumber and tomato salad dressed with olive oil - 150 g;
• Low-fat kefir - 200 ml;

• Vegetable soup or borscht (can be made with low-fat broth) - 1 plate;
• Rye bread - 1 piece;

• Apple (banana);
• Yogurt (tea);

• Boiled potatoes (in their jacket) - 2 pcs.;
• Vegetable salad - 150 g;
• Kefir (tea).

Ingredients can be selected according to taste preferences within 1200 calories.

How many calories does the female body need?

The female half of the population pays more attention to the products they consume and their quality than men. Thanks to such vigilance, sagging sides can be avoided and vitamin deficiencies can be prevented. A woman’s daily diet should consist of foods that leave her feeling full for a long time. All calories eaten per day for a woman should not “float up” like an orange peel. You can, of course, allow yourself a piece of cake or a few chocolates, but freshly squeezed juice or muesli topped with yoghurt will bring more benefits. You can create a suitable diet with the help of a nutritionist, who will take into account all the necessary requirements of the body, depending on age and weight.

Girls in adolescence need as many healthy products as possible, from which the energy will be used for the process of body growth and mental work. The norm of calories consumed per day is from 2700 to 2800. After 25 years, the amount of energy required is reduced and the daily diet can be reduced to 1800-2000. Using the calculation formula, you can find out exactly how many calories are required per day for a woman of a certain age and activity level.

Calories and pregnancy

While carrying a child, a woman’s body needs constant nourishment, but “eating for two” is not necessary. The health of the expectant mother and baby depends on the quality of nutrition. Therefore, it is imperative to know how many calories you need to consume per day. The regime in the first months of an interesting situation is not much different from the usual routine. Therefore, calories are burned at the same rate as before. When calculating the daily intake, it is necessary to take into account body mass index (BMI), weight and activity. The mass index is calculated using the formula:

BMI= weight (kg)/height (m2)

The normal value is in the range of 18.5 - 25. With these values, the daily diet of a pregnant woman should consist of 2400-2800 calories. Accordingly, if the index is higher than normal, then the amount of food consumed must be reduced so as not to gain extra pounds. For thin girls with insufficient body weight, you can increase the amount of calories to 3200-3400 per day.

How many calories does a man need per day?

The male body always needs more energy than women. This is due to body weight and fast metabolism. A man's diet should be nourishing and beneficial for the normal functioning of internal organs. The daily diet of a man who goes to the gym 2 times a week should consist of 2500-2800 calories. Depending on the load, this value can change up or down. You can find out how many calories a man should consume per day using the same system.

To lose weight, you need to calculate and reduce a specific daily norm using the Harrison-Benedict formula. Weight loss for a man can be up to 4 kg with a properly designed menu, in which calorie intake per day will be reduced. You will have to give up harmful preservatives and alcohol. The latter, by the way, also contains calories, but there is no benefit from them to the body. Beer, for example, contains 42 calories per 100 g, and vodka contains 270 calories.

Nutrition when drying the body in men

The protein diet is aimed at getting rid of fats and reducing carbohydrates. Due to this, the beer belly will gradually degenerate into abs. To build a muscle corset, you need to include more protein foods in your daily menu. In addition, the body needs vitamins and microelements.

Calculating the amount of the main “building” element is simple: 1 g of protein is needed per 1 kg of body weight. In the morning you need to eat porridge (buckwheat, oatmeal) with water, seasoned with a teaspoon of honey. For fruits, you can eat an apple or a banana. For second breakfast - cheesecakes and a glass of drinking yogurt. Lunch should consist of chicken breast soup and a second dish, for example, stewed potatoes. But the afternoon snack is cottage cheese and tea. Dinner can be made up of boiled (steamed) dietary meat and vegetable salad. The number of calories per day is calculated by weight and age. After just 2 months of a protein diet, the result will be noticeable.

Do you want to lose weight faster and without harm to your health? Just calculate your own daily caloric intake and get closer to the cherished number on the scale. You will find the formula for individual calorie calculation in the article.

Calculating calorie norms allows you to choose the ideal menu for a person. There are universal figures for the daily caloric intake: for women the optimal amount is 2000 kcal, for men - 2500. The indicated figures are a calculated average value, but many factors should be taken into account: lifestyle, gender, age. This article will help you calculate the ideal daily calorie intake required to lose or maintain weight.

Calculation of daily calories

Calorie content is the energy value of foods released in the body in the event of successful, complete absorption of the food consumed. The energy value of the product is measured in kilocalories (kcal) per 100 grams. product. What is energy value? Amount of carbohydrates, proteins and fats. In other words, activity and performance, health, and appearance depend on what and how much we eat. When there is an excess of calories, they are transported to fat “reserves”; when there is a shortage, they are “extracted” from there. That's the whole process of losing weight.

How to calculate calories by body weight

There are various formulas developed by scientific researchers to calculate the optimal calorie content of a person's diet. Some of them are more true, others less. You can calculate your calorie intake in several ways:

Mifflin–St. Jeort formula

The calculation method, which was called the “Mifflin-Saint-Geor Formula”, was discovered in 2005 and is considered the most optimal method for preparing a diet for an adult. However, the disadvantage of this method is the lack of consideration of the ratio of muscle tissue and fat in the body, because metabolism depends specifically on muscle mass.

The metabolic rate should be calculated according to the following principle:

• for men: 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age (in years) + 5;
• for women: 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age (in years) – 161.

To calculate the amount of calories in an adult’s diet to maintain a stable weight, you need to take into account the level and duration of physical activity. This or that type of activity is designated by the physical activity coefficient (PFA). The data obtained during the calculation of the metabolic norm must be multiplied by CFA. The result will be the required daily requirement of kilocalories.

Physical activity coefficients (K)

• Minimum loads - K=1.2;
• a little physical activity, light exercise 1-3 times a week - K=1.375;
• sports loads 4-5 times a week (or moderate work) - K = 1.4625;
• high-intensity training 4-5 times a week - K=1.550;
• daily training - K=1.6375;
• daily intensive training or training 2 times a day - K=1.725;
• heavy physical work plus intense sports activities 2 times a day - K=1.9.

A 45-year-old man weighs 74 kg. His height is 178 cm. He goes to the gym four times a week. The result is an amount that is equal to 2372 kcal.

Harris-Benedict formula

The formula was derived back in 1919, so now it is not correct enough and has an error of about 5%.

• for a man: 66.5 + 13.75 x weight (kg) + 5.003 x height (cm) – 6.775 x age (years);
• for a woman: 655.1 + 9.563 x weight (kg) + 1.85 x height (cm) - 4.676 x age (years).

The woman is 32 years old, weight – 60 kg, height – 167 cm. According to calculations according to the formula, she needs 1666 kcal to remain at her weight.

WHO formula

This formula is also based on the CFA on the following scale:

1. 1 – low;
2. 1, 3 – average;
3. 1.5 – high.

Calculation of a person’s daily calorie needs is carried out as follows:

• for women 18-30 years old: (0.062 × weight in kg + 2.036) × 240 × CFA;
• 31-60 years: (0.034 × weight in kg + 3.538) × 240 × CFA;
• over 60 years old: (0.038 × weight in kg + 2.755) × 240 × CFA;
• for men 18-30 years old: (0.063 × body weight in kg + 2.896) × 240 × CFA;
• 31-60 years: (0.484 × body weight in kg + 3.653) × 240 × CFA;
• over 60 years old: (0.491 × body weight in kg + 2.459) × 240 × CFA.

A 23-year-old girl weighs 53 kg and has an average activity level. She needs 1660 kcal per day.

Ketch–McArdle formula

The use of this technique involves taking into account the amount of fat in the body, but its disadvantage is the lack of consideration of a person’s age, gender and height. This also reduces the accuracy of caloric needs calculations.

According to the Ketch-McArdle formula, daily caloric intake is calculated as follows: basal metabolic rate = 370 + 21.6 × x (body weight minus fat).

According to the Ketch-McArdle formula, a 22-year-old guy weighing 70 kg should consume 2000 kcal/day.

It is also important to remember that energy is also spent on consumption and metabolic processes. Due to the properties of some foods (celery, ginger, fresh cabbage) to “take away” more energy from the body than they provide, they are called foods with negative calorie content. And the entire process of human energy expenditure for digesting food is called the specific dynamic action of food (abbreviated SDA). The average DDI is 10% of the basal metabolic rate.

Daily calorie intake for humans

Every hour we spend 1 calorie to “maintain” one kilogram of body weight. Let's say your weight is 60 kg. If we multiply this figure by 24 (based on the number of hours in a day), we get 1440. However, this calculation is not correct without taking into account the level of mental and physical activity, stress, etc.

For men

For the stronger sex, the issue of daily ration norms is certainly important. And it's not just a matter of trying to stay in good physical shape. Being healthy is always fashionable. And given that the rhythm of life is sometimes “rich” in stress, modern people have become more attentive to the quality and quantity of food they eat.

Monitoring your caloric intake is the basis of proper nutrition. The difference between women's diets and men's diets is that men have an accelerated metabolic process (metabolism). Therefore, it is easier for them to lose weight than for women. This means that the diet for representatives of the stronger half of humanity should not be too meager.

So, if a man wants to maintain physical fitness at an optimal level for him, but at the same time leads a predominantly inactive lifestyle, then he should be guided by the following norm:

• if a man is from 18 to 30 years old, then he can consume 2400 kcal per day;
• at the age of 31 to 50 years, the daily norm should be 2200 kcal;
• over 50 years old, 2000 kcal will be enough.

If a man’s day proceeds at a rhythm of medium intensity, then he needs:

• at the age of 18 to 30 years, you should consume 2600-2800 kcal;
• at the age of 31 to 50 – 2400-2600 kcal;
• from 50 – 2200–2400 kcal per day.

• from 18 to 30 years old you need to consume 3000 kcal;
• at the age of 31 to 50 – 2800–3000 kcal;
• at the age of over 50 – 2400–2800 kcal per day.

For women

As a rule, the female body needs fewer calories than the male body. This is due to the fact that women gain weight faster - this is provided by nature in order to protect the female body for the purpose of full procreation. There is no point in conflicting with nature, but it is very important for any girl and woman to be in shape. In order to maintain a stable weight, they need to focus on factors such as age, activity level, living conditions and individual characteristics.

The number of calories allowed to be consumed to maintain weight depends on physical activity. If a girl or woman leads a sedentary lifestyle, then she should learn:

• the daily norm for girls from 18 to 25 years old is about 2000;
• aged 26 to 50 years – 1800 kcal;
• after 50 years – 1600 kcal.

Women and girls leading a moderately active lifestyle should consume:

• at the age of 18 to 25 – without fear for your figure, you can consume 2200 kcal per day;
• from 26 to 50 – recommended 2000 kcal;
• after 50 years the norm is 1800 kcal.

Female representatives who lead an active lifestyle require:

• 18-30 year olds – 2400 kcal;
• for 31-60 year olds it is 2200;
• after 60, 2000 per day is required.

If a woman needs to calculate calories for weight loss, then 500 kcal should be subtracted from these normal indicators and her diet should be compiled depending on the resulting amount. There is a very common belief: to effectively lose weight, the calorie intake should be reduced to 1200 per day. However, this is only true if the woman leads a sedentary lifestyle. Because it is under this condition that weight loss will be healthy. And a sharp reduction in calorie intake, complemented by high physical activity, can provoke serious health problems: disturbances in the functioning of the cardiovascular system (symptoms - dizziness, nausea, weakness), disruptions in the menstrual cycle (up to amenorrhea), slowdown of metabolism and weakening of the immune system.

For pregnant

Women expecting babies need to remember that losing weight during this period is strictly prohibited. But it’s also not worth abusing high-calorie foods, eating “for two.”

The first factor on which the calorie intake of the expectant mother should depend is the duration of pregnancy. As pregnancy progresses, caloric intake should increase: starting from 2500, and up to 3200 calories per day in the last stages. This is explained by the fact that the expectant mother’s body is in the process of hormonal “restructuring,” which in itself requires energy. In addition, it is important to nourish your baby with sufficient energy, both during pregnancy and after birth. The daily calorie intake of a nursing mother should be 3500 kcal.

For teenagers

A teenager's diet should be carefully balanced and have sufficient calorie content. This is important for several reasons. Firstly, the period of puberty is accompanied by energy-consuming processes for the bodies of boys and girls. In addition, the immunity of young people during this period is subjected to significant tests, and therefore must be protected through proper nutrition. Secondly, teenagers should avoid all kinds of junk food and try to eat regularly, since they are the ones most susceptible to diseases such as gastritis.

Physical activity is also a very important factor in shaping a teenager’s diet. So, if a boy or girl plays sports and leads an active lifestyle, then the daily calorie content of their diet should be 2200–2500 kcal for boys, and 1800–2200 for girls. If a teenager leads a sedentary lifestyle, then the daily calorie content of his food should not be more than 2000 calories, since the risk of rapid weight gain during this period increases significantly due to hormonal changes in the young body.

For children

The calorie content of a child's diet varies depending on the age of the child. So, the calorie intake per day for a child’s meals should increase every six months. This is explained by the fact that the child’s body is growing, and in order for it to develop fully, it needs a large amount of energy.

The number of calories a baby needs depends on his age:

• children 1–2 years old require 1200 kcal;
• from 2 to 3 years – 1400;
• children from 3 to 6 years old should consume 1800–2000;
• a child aged 6 to 10 years needs to consume from 2000 to 2400;
• and at the age of 10–13 years, the calorie intake per day is 2900.

The quality of the calories a child absorbs is of great importance. The amount of confectionery products, drinks with a high content of sugar, flour must be limited, since these categories of products have practically no beneficial properties, but can cause harm to the growing body (gastritis, allergic diseases, excess weight). And fresh fruits, vegetables, grains, natural dairy products, meat and fish should form the child’s main diet.

The calorie content of a child's daily diet should be adjusted based on the rhythm of the child's life. If a child is very active, then he needs more energy. A child who attends various sections and clubs will have an increased need for calories. After 13 years of age, the child’s diet can be shaped in accordance with the caloric intake that a teenager requires, since during this period the process of puberty begins.

Carbohydrates, proteins and fats

In addition to how many calories you consume, it is also important to watch where they come from. The quality of food is the main condition for the healthy functioning of the body. A person's diet must be properly balanced. And balance is a reasonable ratio of proteins, fats, carbohydrates, as well as essential microelements in the food consumed. That is, it is wrong to eat 2000 kcal of cottage cheese alone, just as it is unwise to eat 1300 kcal worth of sweets. In both cases, the body experiences deprivation and stress at the same time. The likely outcome of the first case is indigestion, heaviness in the stomach. The second is a sharp increase in blood sugar levels and the possibility of “getting” an allergic rash.

In order to improve the quality of your diet, which directly affects your health, try to eliminate, or at least reduce the amount of trans fats (found in large quantities in confectionery), sugar and starchy foods.

Daily intake of proteins, fats and carbohydrates

• proteins (50% animal protein): 65–117 g;
• fats: 70–154 g;
• carbohydrates: 257-586 g.

• proteins: 58-87 g;
• fats: 60-102 g;
• carbohydrates: 250–450 g.

It is important to include in the diet foods that contain macro (calcium) and microelements (iodine, iron), as well as vitamins, amino acids and fatty acids necessary for a person.

There is a formula for the ratio of proteins, fats and carbohydrates in the diet: 1 (B): 1 (F): 4 (U). However, such a calculation is approximate, because the amount of substances consumed is also regulated depending on physical activity, mental activity and the properties of the body of a particular person.

Staying in shape is easy!

Counting calories is a useful practice that is forever ingrained in the mind. You already know roughly the calorie content of each product and can even estimate the calorie content of an entire holiday table offhand. In addition, you get used to eating the right foods and determining when you are full. And when you see fast food, mind-boggling numbers appear before your eyes. However, remember that meticulous calorie counting should not be accompanied by fear and remorse for every bite eaten. Get not only energy from food, but also pleasure. And most importantly, listen carefully to the true needs of your body. He will not “advise” anything that will harm him.

Don't forget that:

• Spending fasting days, despite disagreements, is not harmful, but very useful. So, you don’t have to fast once a week – just choose the optimal fasting option. For example, a fasting day on buckwheat porridge (250 grams) and green tea (in any quantity), in which these products are recommended to be consumed in small portions and often, once every 1.5-2 hours;
• It is important to monitor the amount of raw plant foods in your diet. Firstly, such food contains fiber, and secondly, it retains vitamins and microelements, which are most often destroyed during heat treatment;
• You don’t have to become an ideologist of separate nutrition, but it is useful to practice it, because it forms the habit of more carefully monitoring the quality of nutrition;
• You can eat fast carbohydrates, but you should do it in the first half of the day. And, of course, in moderation. So, you can treat yourself to a small piece of your favorite cake with your morning coffee - even if you have a not very busy day ahead of you with physical activity, you will use up the calories received.

Calorie diets

We bring to your attention options for a balanced menu for one day with different calorie content. Depending on your physical activity, you can adjust it by adding or decreasing calories. This way of eating is an example of how you can eat throughout your life while maintaining good physical shape and health.

1300 calorie per day diet

Menu

• First breakfast: two rye breads with 1 tablespoon of strawberry jam, 50 g banana, tea/coffee with milk 1.5% fat;
• second breakfast: buckwheat porridge with water (170 g), 1 apple;
• lunch: chicken broth (200 ml), boiled chicken fillet (200 g);
• afternoon snack: cottage cheese 5% fat without sugar (150 g), tea;
• dinner: steamed hake (180 g), salad (200 g Chinese cabbage + 100 g cucumbers + 50 g carrots + 2 tablespoons olive oil), tomato juice (100 ml).

Review

Yulia, 25 years old, interior designer. Weight - 54 kg

“I haven’t tried any kind of diets. Now I understand that I tortured myself in vain. When I stopped living with restrictions and “made peace” with my body, the excess weight went away by itself. 1300 kcal is not enough for me. Such food is only suitable for a person who sits at home and does nothing. And I wander around the city, so I even got to the point of fainting. After all, scrupulously counting what you eat is also a kind of stress. At that time, problems with gynecology appeared, so I decided to give up the half-starved existence, although I lost five kilograms in two weeks - from 64 to 59. Still, it’s better to be healthy.”

1800 calories

Menu

• First breakfast: fruit salad (1 apple, 1 banana, 1 kiwi + 150 ml natural yogurt + 1 teaspoon honey), tea/coffee without sugar;
• second breakfast: omelet (two eggs and 100 ml of milk);
• lunch: buckwheat porridge on water (200 g), salad dressed with olive oil (200 g white cabbage + 100 g cucumbers + 150 g tomatoes + 2 teaspoons olive oil), baked cod (200 g);
• afternoon snack: cottage cheese casserole (200 g cottage cheese 9% fat + 1 tablespoon sour cream 15% fat + 2 tablespoons sugar), green tea;
• dinner: boiled chicken fillet/fish (hake) (200 g), salad (200 g Chinese cabbage + 100 g cucumbers + 1 tablespoon olive oil), tomato juice (150 ml).

Review

Igor, 32 years old, system administrator. Weight change - from 82 kg to 70 kg

“At some point, I felt that sedentary work was bearing fruit in the form of extra pounds. I noticed that it became harder to walk, and shortness of breath began to appear. I decided to count calories. At first it was a little difficult - not so much in terms of hunger, but morally: to be constantly on alert, to watch every piece - I was not used to this. But after a week of “deprivation” I noticed the result – minus 3 kg. Given my low physical activity, I did not experience acute hunger, although the desire to “snack what I had eaten” periodically appeared. I was pleased with the result. I learned to be more attentive to what I absorb.”

2000 calories

Menu

• First breakfast: tea/coffee with milk 1.5% fat (15 g), milk chocolate (40 g);
• second breakfast: oatmeal with milk 2.5% fat (150 g oatmeal + 100 ml milk) with raisins (2 teaspoons) and nuts (2 tablespoons);
• lunch: soup with meatballs (250 ml), salad (100 g of Chinese cabbage + 100 g of fresh cucumbers + 100 g of boiled chicken fillet + 2 tablespoons of sour cream 15% fat);
• afternoon snack: casserole (100 g champignons + 100 g potatoes + 70 g chicken fillet + 30 g parmesan), sponge cake (150 g), fresh orange juice (150 ml);
• dinner: cottage cheese 9% fat (200 g), sweet tea (200 ml).

Doctor's review

Ekaterina Kuzmenko, gastroenterologist, Kyiv

“From a medical point of view, such a menu is absolutely balanced. An important point is the size of portions and the frequency of their intake. It’s not for nothing that even popular wisdom says that less is better, but more often. This is true for nutrition. When we eat small portions 4-5 times a day, the stomach does not experience excessive stress, and metabolic processes are constantly in active mode. Thus, no additional effects on metabolism are required. The result is that your digestive system is in order, you are in good physical shape and remain youthful longer. After all, it is known that both undernutrition and overeating have a detrimental effect on the condition of the body.”

3000 calories

Menu

• First breakfast: sweet oatmeal with banana (100 g oatmeal + 150 ml milk 1.5% fat + 50 g banana + 2 teaspoons sugar);
• second breakfast: croissant with jam (80 g), milk chocolate (50 g), tea/coffee;
• lunch: pasta with chicken breast (120 g pasta + 100 g chicken breast + 3 g (1 teaspoon) Parmesan), salad (200 g Chinese cabbage + 1 chicken egg + 2 tablespoons sour cream 15% fat);
• snack: 1 banana or 1 apple, roasted peanuts (70 g);
• afternoon snack: milkshake (200 ml milk 2.5% fat + 70 g ice cream 8% fat), 50 g shortbread cookies, 40 g milk chocolate;
• dinner: baked potatoes (150 g), stewed cod (200 g), sweet tea (200 ml), shortbread cookies (100 g).

Review

Dmitry, 17 years old, student, athlete. 63 kg.

“Gaining strength,” as they say, is a necessary thing, especially before training. I play sports, so I eat not only nutritiously, but also correctly. Of course, fast food between couples also happens. Where would we be without this? And before the competition, the coach strongly recommends that we eat according to the schedule. The 3000 calorie per day menu is a great option for me. The food is healthy, there is also something hot for lunch, so your stomach doesn’t hurt. I can eat more than 3000. Anyway, energy is spent on the running around associated with studying, as well as during training.”

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