The rapid development of scientific knowledge in the field of weight loss is bearing fruit. More and more methods are offering their new, radical views on weight loss mechanisms. Many of them criticize calorie counting, although before this method was considered basic, it was accepted for almost all diets and used in many approaches.
How many calories should a person eat per day to lose weight? How to calculate calories per day? How to determine calorie intake knowing your weight and height? How important are these skills? Let's take a closer look in this article.
Why you should count calories
The calculation of calories is based on the law of conservation of energy - one of the most important, fundamental laws of nature. It always works, which is why it is an important component of the most effective weight loss methods. Knowing and understanding this question will help you effectively and successfully solve important problems related to weight loss and achieve the desired results.
From a biological point of view, one calorie is the amount of energy required to heat one gram of water by one degree Celsius under normal atmospheric conditions. This value is extremely small, so the daily intake of calories is calculated in a larger value - kilocalorie.
Not everyone thinks about how much energy the body uses to perform daily tasks. Scientists have found that, on average, the female body spends about one and a half thousand kilocalories to maintain vital functions. Thanks to this, breathing, heart rate, muscle tone, peristalsis, constant body temperature and other processes occurring in the body are ensured. For men, this value is slightly higher and amounts to 1800 calories. This value has a special name - basic or basic metabolism. For its determination, special formulas or special devices are used - a body composition analyzer and a metabolograph.
The component is the main one, but in addition to it there are other energy costs. Physical activity also involves burning calories. A leisurely walk burns about 150 kilocalories per hour, while intense sports can burn much more - up to 400-500. Calories consumed daily are used to sustain human life. All energy not used by the body is stored. Therefore, for effective, noticeable weight loss, it is necessary to create a daily energy deficit, the size of which should be about 500-700 calories. To get the desired effect, you can count the calories yourself or use a ready-made menu.
Expert opinion
Given that the basis for counting calories is the law of conservation of energy - as fundamental a law of nature as, for example, gravity - we can say that calories are outdated or inconvenient, just like gravity. Try to throw a pen or pencil over you - and everything will become clear. The laws of nature are always at work. They are the basis of all effective weight loss methods. Knowing and understanding these rules helps you be effective and successfully solve important problems as well as problems related to weight loss. So what are calories?
1 calorie is the amount of energy needed to heat 1 gram of water by 1 degree Celsius. This is a very small value, so calories are usually measured in thousands - kilocalories, kcal. A woman's body uses about 1500 kcal daily to maintain vital functions (heart rate, breathing, muscle tone, peristalsis, body temperature and other processes), a man's body about 1800 kcal. The amount of energy the body uses to sustain life is called basal metabolism. For a more accurate calculation of this value, there are special devices - a body composition analyzer and a metabolograph.
This part of energy consumption is the main one, but not the only one. Physical activity also uses up energy, but a little less. For example, such active sports as swimming and cycling burn only 150-250 kcal of energy in 60 minutes, it all depends on the intensity of the training. For noticeable weight loss, it is necessary to create an energy deficit equal to approximately 500-700 kcal of these figures, that is, women should eat within 1200 kcal per day, men - about 1500 kcal for stable weight loss without damage to the bodyand all its systems. And then you can go two ways: directly count calories or introduce indirect calorie restriction through diet and diet choices.
Direct calorie counting takes some skill and persistence in the early stages, but for many people it works better than any weight loss diet. How to count calories? To do this, you need to know the mass of the product (after weighing it on an electronic food scale), know the calorie content of the product per 100 grams, and also have paper, a pen, a calculator and a few minutes of time at hand.
So, the process of losing weight is a change in the balance between incoming and outgoing energy. The most direct, easy way available to everyone is to limit the caloric content of food by counting calories, which, if the correct caloric content is observed, will ensure the breakdown of fat, according to the law of conservation of energy. However, the direct calorie counting method has its drawbacks. Firstly, it does not report anything about satiety: for example, for the same figure of 1200 kcal per day, you can be both very full and very hungry, it all depends on the diet, the products included 1200 kcal - this is two bars of chocolate or five full meals ofallowed healthy foods. Second, with an incorrectly chosen diet with a reduced calorie diet, weight will decrease, but this can be associated with health risks - for example, not only fat, but also muscle tissue can be lost if there is a protein deficiency inthe diet. And third, you won't be counting calories for the rest of your life; once you lose weight, you need to develop other mechanisms and habits to keep it off. These and other reasons make caloric intake necessary, but not the only tool in the weight loss process.
Calorie Counting Formulas
You can calculate your daily calorie intake for weight loss using the following two formulas.
The Harris-Benedict formula was developed and presented to people in 1919 by the famous scientists Francis Gano Benedict and James Arthur Harris. There are two varieties: for men and for women.
66 + [13. 7 x weight (kg)] + [5 x height (cm)] - [6. 76 x age (in years)] - for men;
655 + [9. 6 x weight (kg)] + [1. 8 x height (cm)] - [4. 7 x age (in years)] - for women.
This calculation formula may be incorrect for modern residents of the metropolis, since the study was conducted at the beginning of the last century. This nuance should be taken into account when calculating the number of calories, especially for people whose body mass index exceeds the established norm.
The Mifflin-San Geor formula was developed much later - at the end of the last century, in the 1990s. It is considered the most accurate and popular today.
Men - [9. 99 x weight (kg)] + [6. 25 x height (cm)] - [4. 92 x age (years)] + 5;
Women - [9. 99 x weight (kg)] + [6. 25 x height (cm)] - [4. 92 x age (years)] -161.
The formula takes into account the specifics of nutrition and other features of the modern world. However, it does not take into account the percentage of fat and muscle tissue.
Algorithm for counting calories for weight loss
The ability to correctly count the calories consumed is the first step to a healthy and beautiful body. This technique does not impose any restrictions on specific products. But if you consider your entire diet every day, it becomes clear that it is much better to eat a plate of meat salad than a small chocolate or some kind of confectionery. Their caloric content is approximately the same, but their nutritional value is significantly different.
Calculating calorie intake is considered an effective way to lose weight and is included in many weight loss systems. This is explained by the following advantages:
- This method provides a reasonable approach to nutrition, without stress or serious restrictions. The body easily tolerates a new diet;
- the ability to calculate the number of calories consumed allows you to choose a complete diet rich in food components, vitamins, minerals, which distinguishes this technique from various types of diets and fasting;
- Each person can independently determine how many calories they should consume per day. For this purpose, there are special online weight loss calculators. This can be useful for those people who do not have the opportunity to contact competent specialists or a slimming clinic due to the remoteness of settlements from urban centers, various material limitations and life circumstances;
- The calorie counter will allow you to calculate your diet for free, include your favorite dishes and ensure compliance with the proportions of proteins, fats and carbohydrates.
The calculation algorithm consists of three consecutive steps: calculation of the basic metabolic rate, determination of daily activity, calculation of the final result. Let's take a closer look at each of them.
Step 1: Calculate your basal metabolic rate
To begin with, one of the most convenient formulas for calculating the basal metabolic rate should be used. Example: a woman with a height of 170 cm, weight of 75 kg, aged 36 should consume no less than:
655+9. 6×75+1. 8×170-4. 7×36=1512 kcal
This amount of energy will be sufficient to sustain life.
Step 2: Determine your daily activity
The resulting value of the basic metabolism must be multiplied by the activity coefficient:
- 1. 2 – low activity, complete lack of sports;
- 1. 375 – sedentary lifestyle, light physical activity 1-2 times a week;
- 1. 55 – average activity, sufficient load 2-4 times a week;
- 1. 725 – active lifestyle, active work, training about 5 times a week;
- 1, 9 – high activity, active work, daily active learning.
Let's say a woman goes to the gym three times a week, then:
1512 kcal × 1. 55 = 2344 kcal
This value is the required daily rate. This is how many calories you should be eating per day.
Step 3: Calculate the final score
To get the final result, you need to subtract 500-700 kcal from the obtained value - that's exactly how much you need to consume per day to lose weight.
2344 – 500(700) = 1844 (1644) kcal – that's exactly how much the body needs to start losing weight.
Practice shows that it is difficult to maintain the norm daily. Nutritionists suggest setting a minimum lower and maximum upper limit. This will help avoid crashes: if you really want something forbidden, you can eat it. But the next day, reduce the rate a little:
- upper limit: calorie norm + 100;
- lower limit: calorie norm - 200.
In addition, it is recommended to maintain the ratio of proteins, fats, carbohydrates:
- protein 10-25% of the daily diet;
- fat - 20-35%;
- carbohydrates - 45-65%.
These ratios may vary slightly depending on the specific goal: weight loss, weight gain, muscle growth.
Losing weight quickly and effectively at home is not difficult. Calorie counting reduces restrictions and allows you to enter your favorite foods. The main thing is to conscientiously keep a diary, write down every product consumed, every cube of sugar. But there is a special weight loss technique that is offered in weight loss clinics. It is based on an integrated approach, a combination of nutrition and psychology. This allows you to achieve optimal results and effective weight loss.
Calorie charts
The table of calorie content of foods will help you prepare your daily diet. It contains basic products, which, as a rule, are the basis of the diet. For all other products bought in stores, the calorie content, protein, fat and carbohydrate content are indicated on the package.
Dairy products
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Coffee creamer | 23. 0 | 42. 7 | 26. 3 | 579. 0 |
| Whole milk powder | 26. 0 | 25, 0 | 37. 5 | 476. 0 |
| Skimmed milk powder | 37. 9 | 1. 0 | 49. 3 | 350, 0 |
| Condensed milk with sugar | 7. 2 | 8. 5 | 56, 0 | 320, 0 |
| cow milk | 3. 2 | 3. 6 | 5. 1 | 61, 0 |
| Sour cream, 30% fat | 2. 4 | thirty, | 3. 1 | 294. 0 |
| Fat cottage cheese | 14. 0 | 18, | 2. 8 | 232, 0 |
| Cream, 20% fat | 2. 8 | 20. 0 | 4. 5 | 206. 0 |
| Cream, 10% fat | 2. 8 | 10. 0 | 4. 8 | 118, 0 |
| Full fat kefir | 2. 8 | 3. 0 | 3. 6 | 56, 0 |
| Hard cheese | 23. 0 | 29. 0 | 0, 0 | 360, 0 |
| Dutch cheese | 26. 0 | 26. 8 | 0, 0 | 352. 0 |
| Poshekhonsky cheese | 26. 0 | 26. 5 | 0, 0 | 350, 0 |
| Melted cheese | 22. 0 | 27, 0 | 0, 0 | 340, 0 |
| Cheese | 17. 9 | 20. 1 | 0, 0 | 260, 0 |
| Unsalted butter | 0. 5 | 82. 5 | 0. 8 | 748. 0 |
| Ice cream | 3. 3 | 10. 0 | 20. 1 | 179. 0 |
| Milk margarine | 0, 3 | 82, 0 | 1. 0 | 743. 0 |
| Mayonnaise "Provencal" | 2. 8 | 70, 0 | 2. 6 | 624. 0 |
Bread and cereals
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Wheat flour, whole grain | 10. 3 | 1. 0 | 69, 0 | 334. 0 |
| Millet meal | 11. 5 | 3. 3 | 67. 2 | 348. 0 |
| buckwheat | 12. 6 | 3. 2 | 54. 3 | 335. 0 |
| Rice groats | 7. 0 | 1. 0 | 73. 2 | 330, 0 |
| Gris | 10. 3 | 1. 0 | 67. 7 | 328. 0 |
| Barley meal | 10. 00 hours | 1. 30 | 66. 31 | 324, 00 |
| Pearl barley | 9. 3 | 1. 1 | 67. 5 | 320, 0 |
| Hercules Blvd. | 11. 0 | 6. 2 | 49. 2 | 305. 0 |
| Oatmeal | 11. 0 | 6. 1 | 49. 9 | 303. 0 |
| Wheat bread, whole grain | 7. 9 | 0. 8 | 50. 1 | 238. 0 |
| Rye bread | 6. 6 | 1. 2 | 41. 8 | 181, 0 |
| Sugar sweets | 7. 5 | 11. 8 | 74. 4 | 436. 0 |
| Cream crackers | 8. 5 | 10. 8 | 69. 6 | 398. 0 |
| Pasta, V. S. | 10. 4 | 1. 1 | 74. 9 | 337. 0 |
| Butter bun | 7. 6 | 5. 2 | 56. 8 | 295. 0 |
| bread | 7. 7 | 3. 0 | 53. 3 | 235, 0 |
| yeast | 12. 7 | 2. 7 | 0, 0 | 75. 3 |
Vegetables and fruits
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Green peas | 5. 0 | 0, 2 | 13. 8 | 73, 0 |
| Ground tomatoes | 1. 1 | 0, 2 | 5. 0 | 23. 0 |
| potatoes | 2. 0 | 0, 4 | 18. 1 | 80, 0 |
| Eggplant | 1. 2 | 0, 1 | 6. 9 | 24. 0 |
| White Cabbage | 1. 8 | 0, 2 | 6. 8 | 27, 0 |
| Sour cabbage | 1. 8 | 0, 0 | 3. 2 | 19. 0 |
| Chives | 1. 4 | 0, 0 | 10. 4 | 41, 0 |
| Green onion | 1. 3 | 0, 0 | 5. 2 | 19. 0 |
| Garlic | 6. 5 | 0, 0 | 6. 0 | 46, 0 |
| Carrot | 1. 3 | 0, 1 | 7. 9 | 30, 0 |
| cucumbers | 0. 8 | 0, 1 | 3. 8 | 14. 0 |
| pickles | 0. 8 | 0, 1 | 2. 3 | 13. 0 |
| Pepper | 1. 3 | 0, 0 | 7. 2 | 27, 0 |
| Radish | 1. 9 | 0, 2 | 8. 0 | 35, 0 |
| turnip | 1. 3 | 0, 0 | 3. 1 | 27, 0 |
| Radish | 1. 2 | 0, 1 | 3. 8 | 21. 0 |
| Salad | 1. 5 | 0, 2 | 3. 1 | 17. 0 |
| Beetroot | 1. 5 | 0, 1 | 12. 8 | 42, 0 |
| pumpkin | 1. 0 | 0, 1 | 5. 9 | 25, 0 |
| spinach | 2. 9 | 0, 3 | 2. 5 | 22. 0 |
| Pears | 0, 4 | 0, 3 | 10. 9 | 49, 0 |
| Apples | 0, 4 | 0, 4 | 11. 8 | 45, 0 |
| Peaches | 0, 3 | 0, 1 | 11. 3 | 43, 0 |
| apricots | 0, 9 | 0, 1 | 10. 8 | 41, 0 |
| oranges | 0, 9 | 0, 2 | 10. 3 | 40, 0 |
| watermelon | 0, 7 | 0, 2 | 7. 9 | 38, 0 |
| Melon | 0, 6 | 0, 0 | 10. 3 | 38, 0 |
| grapefruits | 0, 9 | 0, 2 | 10. 3 | 35, 0 |
| strawberries | 0. 8 | 0, 4 | 11. 2 | 34, 0 |
Dried fruits and beans
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Dried apricots | 3. 3 | 62. 6 | 30. 8 | 241, 0 |
| raisins | 2. 5 | 78. 4 | 16. 5 | 296. 0 |
| Dates | 2. 4 | 75, 0 | 20. 5 | 282. 0 |
| Prunes | 2. 3 | 65. 6 | 25, 0 | 264. 0 |
| fig | 3. 3 | 63. 8 | 30, 0 | 249, 0 |
| Dried apples | 3. 2 | 68, 0 | 20. 0 | 273. 0 |
| Dried pears | 2. 3 | 62. 6 | 20. 0 | 249, 0 |
| Dried peaches | 3. 0 | 68. 5 | 18. 0 | 274. 0 |
| Peas | 54. 8 | 0, 1 | 8. 5 | 298. 0 |
| Chickpeas | 54. 2 | 20. 1 | 5. 0 | 328. 6 |
| Soy | 34. 9 | 17. 3 | 17. 3 | 364. 0 |
| Bob | 21. 0 | 2. 0 | 47, 0 | 298. 0 |
meat
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Pork | 11. 7 | 33. 3 | 0, 0 | 491. 0 |
| beef | 18. 5 | 16. 0 | 0, 0 | 218. 0 |
| mutton | 15. 6 | 16. 3 | 0, 0 | 209. 0 |
| Rabbit meat | 21. 1 | 15. 0 | 0, 0 | 183, 0 |
| Beef liver | 17. 9 | 3. 7 | 0, 0 | 105, 0 |
| Beef heart | 16. 0 | 2. 8 | 0, 0 | 86, 0 |
| Pork stew | 14. 9 | 32. 2 | 0, 0 | 349. 0 |
| Stewed beef | 16. 8 | 16. 0 | 0, 0 | 220, 0 |
| chickens | 18. 2 | 18. 4 | 0, 7 | 241, 0 |
Sausages
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Amateur sausage | 17. 3 | 39, 0 | 0, 0 | 420, 0 |
| Semi-smoked sausage | 16. 5 | 63. 6 | 0, 0 | 376. 0 |
| Milk sausages | 11. 0 | 22. 8 | 1. 6 | 266. 0 |
| Doctor sausage | 12. 8 | 22. 2 | 1. 5 | 257. 0 |
| lime sausageseparately | 11. 0 | 21. 0 | 0, 0 | 240, 0 |
eggs
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Raw chicken egg | 12. 7 | 11. 5 | 0, 7 | 157, 0 |
| Melange | 12. 9 | 11. 6 | 0. 8 | 160, 0 |
| Egg white | 10. 5 | 0, 0 | 1. 0 | 50, 0 |
| Egg yolk | 16. 7 | 30. 8 | 1. 7 | 358. 0 |
Fish and seafood
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Cod liver (preserved in oil) | 4. 20 | 65, 70 | 1. 20 | 613. 0 |
| Salmon | 23. 0 | 12. 0 | 0, 0 | 206. 0 |
| Shrimp | 18. 9 | 2. 2 | 0, 0 | 95, 0 |
| Regiment | 17. 6 | 1. 0 | 0, 0 | 79, 0 |
| Perch | 19. 9 | 3. 6 | 0, 0 | 112, 0 |
| Salmon | 20. 0 | 8. 3 | 0, 0 | 153, 0 |
| Tuna fish | 26. 0 | 1. 0 | 0, 0 | 115, 0 |
| Fever (liver) | 16. 0 | 0, 6 | 0, 0 | 136, 0 |
| Safrid | 18. 5 | 4. 5 | 0, 0 | 114, 0 |
| Squid | 18. 0 | 4. 2 | 0, 0 | 110, 0 |
| Sardines in butter (canned) | 16. 0 | 17. 7 | 0, 0 | 223. 0 |
| Mackerel Blanchard. In oil | 13. 1 | 25. 1 | 0, 0 | 278. 0 |
| Halibut in tomatoes (canned) | 12. 6 | 5. 4 | 6. 0 | 125, 0 |
Sweets
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| sweet | 0, 4 | 0, 2 | 74. 5 | 286. 0 |
| Waffles | 8. 2 | 19. 8 | 53. 1 | 425. 0 |
| Hematogenous | 6. 2 | 2. 8 | 75. 5 | 352. 0 |
| Marshmallow | 0, 7 | 0 | 75. 5 | 295. 0 |
| Iris | 3. 1 | 7. 7 | 81. 2 | 384. 0 |
| marmalade | 0, 0 | 0, 2 | 77. 1 | 289. 0 |
| Honey | 0, 6 | 0, 0 | 80. 5 | 312. 0 |
| sugar | 0, 2 | 0, 0 | 99. 6 | 377. 0 |