The rapid development of scientific knowledge in the field of weight loss is bearing fruit. More and more methods offer their new, radical view of the mechanisms of weight loss. Many of them criticize calorie counting, although this method was previously considered the most important, was accepted for almost all diets and was used in many approaches.
How many calories should a person consume per day to lose weight? How to calculate calories per day? How do you determine your calorie intake by knowing your weight and height? How important are these skills? Let's take a closer look in this article.
Why should you count calories?
Calorie calculation 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. Knowledge and understanding of this problem 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 calorie intake perday is calculated in a larger value - kilocalorie.
Not all people think about how much energy the body uses to perform daily tasks. Scientists have found that the female body on average spends about one and a half thousand kilocalories to maintain vital functions. Due to this, breathing, heart rate, muscle tone, peristalsis, constant body temperature and other processes occurring in the body are ensured. For men, this value is slightly higher and amounts to 1800 calories. This value has a special name - basal or basic metabolism. To determine it, special formulas or special devices are used - a body composition analyzer and a metabolograph.
The component is the most important, but in addition there are other energy costs. Physical activity also involves burning calories. A leisurely walk consumes around 150 kilocalories per hour, while intense sports can burn much more – up to 400-500. The daily calories are used to support human life. All the energy that is not consumed by the body is stored. Therefore, for effective, noticeable weight loss, it is necessary to create a daily energy deficit, the size of which should be around 500-700 calories. To get the desired effect, you can count calories yourself or use a ready-made menu.
Expert opinion
Given that the basis of calorie counting is the law of conservation of energy—a law of nature as fundamental as, say, gravity—we can say that calories are as obsolete or inconvenient as gravity. Try throwing a pen or pencil over you - and everything will become clear. The laws of nature always work. They are the basis of all effective weight loss methods. Knowledge and understanding of these rules will help you to 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 required to heat 1 gram of water by 1 degree Celsius. This is a very small value, so calories are usually measured in thousands - kilocalories, kcal. A woman's body uses about 1500 kcal daily to maintain vital functions (pulse, breathing, muscle tone, peristalsis, body temperature and other processes), a man's body about 1800 kcal. The amount of energy the body uses to maintain life is called the basal metabolic rate. To more accurately calculate this value, there are special devices - a body composition analyzer and a metabolograph.
This part of energy consumption is the most important, but not the only one. Physical activity also consumes energy, but somewhat less. For example, such active sports as swimming and cycling burn only 150-250 kcal of energy in 60 minutes, it all depends on the intensity of the training. For noticeable weight loss, it is necessary to create an energy deficit corresponding to approximately 500-700 kcal from these figures, that is, women should eat within 1200 kcal daily, men - about 1500 kcal for stable weight loss without harm to the body and all itssystems. And then you can go in 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 per100 grams and also have paper, a pen, a calculator and a few minutes. time on hand.
So the weight loss process is a change in the balance between incoming and outgoing energy. The most direct, simple way, available to everyone, is to limit the caloric content of food by counting calories, which, if the correct caloric content is observed, will guarantee the breakdown of fat according to the law of conservation of energy. However, the direct calorie counting method has its drawbacks. Firstly, it does not report anything about satiety: for the same figure of 1200 kcal daily, for example, you can be both very full and very hungry, it all depends on the diet, the included products 1200 kcal - that's two bars of chocolate or five full-fledgedmeals from permitted, healthy foods. Secondly, the weight will decrease with an incorrectly selected diet on a low-calorie diet, but this can be associated with health risks - for example, not only fat, but also muscle tissue can be lost if there is a lack of protein in the diet. And third, you won't be counting calories for the rest of your life; after losing weight, you must develop other mechanisms and habits to maintain it. These and other reasons make calorie intake a necessary but not the only tool in the weight loss process.
Formulas for counting calories
You can calculate your daily calorie intake for weight loss using the following two formulas.
The Harris-Benedict formula was developed and introduced to humans in 1919 by famous scientists Francis Gano Benedict and James Arthur Harris. It has two variants: 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 wrong for modern residents of the metropolis, since the research was carried out at the beginning of the last century. This nuance must be taken into account when calculating the number of calories, especially for people whose body mass index exceeds the established norm.
The Mifflin-San Geor formula was developed much later - at the end of the last century, in the nineties. 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 nutritional specifications and other features of the modern world. However, it does not take into account the percentage of fat and muscle tissue.
Calorie Counting Algorithm for Weight Loss
The ability to count calories consumed correctly is the first step towards a healthy, beautiful body. This technique imposes no 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 bar or some kind of confectionery product. Their calorie content is about 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 severe restrictions. The body easily tolerates a new diet;
- the ability to calculate the number of calories consumed allows you to choose a complete diet rich in nutritional components, vitamins, minerals, which distinguishes this technique from various types of diets and fasting;
- Each person can independently decide how many calories they should consume per day. For this purpose, there are special calorie calculators for weight loss online. This can be useful for those people who do not have the opportunity to contact competent specialists or a weight loss clinic due to the remoteness of settlements from urban centers, various material limitations and living conditions;
- The calorie counter allows 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 should be used to calculate the basal metabolic rate. Example: a woman 170 cm tall, weighing 75 kg, aged 36 years should consume no less than:
655+9, 6×75+1, 8×170-4, 7×36=1512 kcal
This amount of energy will be enough to support life.
Step 2: Determine your daily activity
The resulting value of basal metabolism must be multiplied by the activity coefficient:
- 1. 2 - low activity, complete absence of sports;
- 1. 375 – sedentary 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 approx. 5 times a week;
- 1. 9 – high activity, active work, daily active training.
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 norm. This is how many calories you should consume per day.
Step 3: Calculate the final result
To get the final result, you need to subtract 500-700 kcal from the resulting value - this is exactly how much you need to consume per day to lose weight.
2344 – 500(700) = 1844 (1644) kcal – this is exactly how much the body needs to start losing weight.
Practice shows that it is difficult to maintain the norm on a daily basis. Nutritionists suggest setting a minimum lower limit and maximum upper limits. This will help avoid breakdowns: if you really want something forbidden, you can eat it. But the next day you need to reduce the norm a little:
- upper limit: calorie norm + 100;
- lower limit: calorie norm – 200.
In addition, it is recommended to maintain the ratio between proteins, fats, carbohydrates:
- protein 10-25% of the daily diet;
- fat - 20-35%;
- carbohydrates – 45-65%.
These conditions may vary slightly depending on the specific goal: weight loss, weight gain, muscle growth.
Losing weight quickly and effectively at home is not difficult. Counting calories reduces restrictions and allows you to enter your favorite foods. The most important thing is to conscientiously keep a diary, write down every consumed product, every sugar cube. But there is a special technique for weight loss 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 tables
The table of calorie content in foods will help you prepare your daily diet. It contains basic products, which are usually the basis of the diet. For all other products bought in shops, the calorie content, protein, fat and carbohydrate content are indicated on the packaging.
Dairy products
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Dry cream | 23, 0 | 42, 7 | 26. 3 | 579, 0 |
| Sweet milk powder | 26, 0 | 25, 0 | 37, 5 | 476, 0 |
| Skimmed milk powder | 37, 9 | 1. 0 | 49, 3 | 350, 0 |
| Condensed milk with sugar | 7. 2 | 8. 5 | 56, 0 | 320, 0 |
| Cow's milk | 3. 2 | 3. 6 | 5. 1 | 61, 0 |
| Creme fraiche, 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 |
| Cheese "Dutch" | 26, 0 | 26. 8 | 0, 0 | 352, 0 |
| Cheese "Poshekhonsky" | 26, 0 | 26, 5 | 0, 0 | 350, 0 |
| Butter cheese | 22, 0 | 27, 0 | 0, 0 | 340, 0 |
| Brynza | 17. 9 | 20. 1 | 0, 0 | 260, 0 |
| Unsalted butter | 0. 5 | 82, 5 | 0, 8 | 748, 0 |
| Ice cream | 3. 3 | 10, 0 | 20. 1 | 179, 0 |
| Milk margarine | 0, 3 | 82, 0 | 1. 0 | 743, 0 |
| Mayonnaise "Provencal" | 2. 8 | 70, 0 | 2. 6 | 624, 0 |
Bread and cereal
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Wheat flour, whole grain | 10. 3 | 1. 0 | 69, 0 | 334, 0 |
| Millet groats | 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 |
| Semolina | 10. 3 | 1. 0 | 67, 7 | 328, 0 |
| Construction grit | 10. 00 | 1. 30 | 66, 31 | 324, 00 |
| pearl barley | 9. 3 | 1. 1 | 67, 5 | 320, 0 |
| Grit "Hercules" | 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 cookies | 7. 5 | 11. 8 | 74, 4 | 436, 0 |
| Cream biscuits | 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) | Proteins (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 |
| Potato | 2. 0 | 0, 4 | 18. 1 | 80, 0 |
| Eggplant | 1. 2 | 0, 1 | 6. 9 | 24, 0 |
| White cabbage | 1. 8 | 0, 2 | 6. 8 | 27, 0 |
| Sauerkraut | 1. 8 | 0, 0 | 3. 2 | 19, 0 |
| Pear onion | 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 |
| Tube | 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 |
| Pear | 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 |
| Strawberry | 0, 8 | 0, 4 | 11. 2 | 34, 0 |
Dried fruits and beans
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Dried apricots | 3. 3 | 62, 6 | 30, 8 | 241, 0 |
| Raisin | 2. 5 | 78, 4 | 16. 5 | 296, 0 |
| Dates | 2. 4 | 75, 0 | 20. 5 | 282, 0 |
| 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 |
| Soybeans | 34, 9 | 17. 3 | 17. 3 | 364, 0 |
| Beans | 21. 0 | 2. 0 | 47, 0 | 298, 0 |
Meat
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Pork | 11. 7 | 33, 3 | 0, 0 | 491, 0 |
| Beef | 18. 5 | 16, 0 | 0, 0 | 218, 0 |
| Mutton | 15. 6 | 16. 3 | 0, 0 | 209, 0 |
| Rabbit meat | 21. 1 | 15, 0 | 0, 0 | 183, 0 |
| Ox liver | 17. 9 | 3. 7 | 0, 0 | 105, 0 |
| Beef heart | 16, 0 | 2. 8 | 0, 0 | 86, 0 |
| The pork stew | 14. 9 | 32. 2 | 0, 0 | 349, 0 |
| Beef stew | 16. 8 | 16, 0 | 0, 0 | 220, 0 |
| Chickens | 18. 2 | 18. 4 | 0, 7 | 241, 0 |
Sausages
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Amateur sausage | 17. 3 | 39, 0 | 0, 0 | 420, 0 |
| Semi-smoked sausage | 16. 5 | 63, 6 | 0, 0 | 376, 0 |
| Milk sausages | 11, 0 | 22. 8 | 1. 6 | 266, 0 |
| The doctor's sausage | 12. 8 | 22. 2 | 1. 5 | 257, 0 |
| Sausage was. separate | 11, 0 | 21. 0 | 0, 0 | 240, 0 |
Egg
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Raw chicken eggs | 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 |
| Yolk | 16. 7 | 30, 8 | 1. 7 | 358, 0 |
Fish and shellfish
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Cod liver (canned in oil) | 4, 20 | 65, 70 | 1, 20 | 613, 0 |
| Salmon | 23, 0 | 12, 0 | 0, 0 | 206, 0 |
| Prawns | 18. 9 | 2. 2 | 0, 0 | 95, 0 |
| Pollock | 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 | 26, 0 | 1. 0 | 0, 0 | 115, 0 |
| cod liver) | 16, 0 | 0, 6 | 0, 0 | 136, 0 |
| Horse mackerel | 18. 5 | 4. 5 | 0, 0 | 114, 0 |
| Squid | 18, 0 | 4. 2 | 0, 0 | 110, 0 |
| Sardines in oil (canned) | 16, 0 | 17. 7 | 0, 0 | 223, 0 |
| Mackerel Blancheer. In oil | 13. 1 | 25. 1 | 0, 0 | 278, 0 |
| Scrub in tomato (canned) | 12. 6 | 5. 4 | 6, 0 | 125, 0 |
Sweets
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Jam | 0, 4 | 0, 2 | 74, 5 | 286, 0 |
| Waffles | 8. 2 | 19. 8 | 53, 1 | 425, 0 |
| Hematogenous | 6. 2 | 2. 8 | 75, 5 | 352, 0 |
| Marshmallow | 0, 7 | 0 | 75, 5 | 295, 0 |
| Iris | 3. 1 | 7. 7 | 81, 2 | 384, 0 |
| Jam | 0, 0 | 0, 2 | 77, 1 | 289, 0 |
| Honey | 0, 6 | 0, 0 | 80, 5 | 312, 0 |
| Sugar | 0, 2 | 0, 0 | 99, 6 | 377, 0 |