The rapid development of scientific knowledge in the field of weight loss is bearing fruit. There are more and more methods that offer new, radical perspectives on the mechanics of weight loss. Many of them criticize the calculation of calories, although previously this method was considered the main one, accepted for most diets and used in many methods.
How many calories should a person consume per day to lose weight? How to calculate calories per day? How to determine calories knowing your weight and height? How important are these skills? Let's take a closer look in this article.
Why do you need to count calories?
Calorie calculation is based on the law of conservation of energy - one of the most important and basic 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 issue will help you effectively and successfully solve important problems related to weight loss and achieve the desired results.
From a biological point of view, a 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 amount of calories consumed per day is calculated using a larger value - kilocalorie.
Not everyone thinks about how much energy the body spends 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, intestinal motility, constant body temperature and other processes occurring in the body are ensured. For men, this value is slightly larger, up to 1800 calories. This value has a special name - basic or basic metabolism. To determine it, special formulas or special equipment are used - body composition analyzers and metabolometers.
This component is the main one, but in addition to it there are other energy costs. Physical activity is also associated with burning calories. Leisurely walking consumes about 150 kilocalories per hour, while intense sports can burn even more - up to 400-500. Calories consumed daily are used to support human life. All energy that the body does not consume will be stored. That is why for effective and noticeable weight loss, it is necessary to create a daily energy deficit, calorie intake should be about 500-700 calories. To get the desired effect, you can count calories yourself or use a ready-made menu.
Expert opinion
Considering that the basis for calculating calories is the law of conservation of energy - a fundamental law of nature, such as gravity - we can say that calories are outdated or inconvenient, just like gravity. Try throwing a pen or pencil above you - and everything will become clear. Natural laws always operate. They are the foundation of all effective weight loss methods. Knowledge and understanding of these rules help you effectively and successfully solve important problems and issues related to weight loss. So what are calories?
1 calorie is the amount of energy needed to heat 1 gram of water to 1 degree Celsius. This is a very small value so calories are often measured in thousands - kilocalories, kcal. The female body spends about 1500 kcal per day to maintain vital functions (heart rate, breathing rate, muscle tone, peristalsis, body temperature and other processes), the male body about 1800kcal. The amount of energy the body expends to maintain life is called basal metabolism. To more accurately calculate this value, there are special devices - body composition analyzers and metabolometers.
This part of energy consumption is the main part, but not the only part. Physical activity also consumes energy but somewhat less. For example, dynamic sports such as swimming and cycling burn only 150-250 kcal of energy in 60 minutes, it all depends on the intensity of the exercise. For noticeable weight loss, it is necessary to create an energy deficit equivalent to about 500-700 kcal from these numbers, that is, women need to eat within 1200 kcal per day, men - about 1500 kcal for stable weight loss. without causing harm to the body. and all its systems. And then you can do it in two ways: count calories directly or introduce calorie restriction indirectly through diet and dietary choices.
Live calorie counting requires some skill and perseverance in the beginning, 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 have paper, pen, calculator and a few minutes. Time in hand.
Therefore, the process of losing weight is a change in the balance between energy intake and energy expenditure. The most direct and simple way that everyone can access is to limit the calorie content of food by counting calories. If you correctly observe the calorie content, it will ensure the breakdown of fat, according to the law of conservation. full energy. However, the direct calorie counting method also has disadvantages. Firstly, it does not report anything about satiety: for example, with the same figure of 1200 kcal per day, you can be both very full and very hungry, it all depends on the diet, the productThe product comes with 1200 kcal - that's two bars of chocolate or five full meals from healthy, allowed foods. Secondly, with an incorrectly selected diet according to a reduced-calorie diet, weight will decrease, but this can lead to health risks - for example, not only fat, but also tissueMuscle can also be lost if the diet lacks protein. And third, you will not count calories for the rest of your life, after losing weight you need to develop other mechanisms and habits to maintain it. These and other reasons make calorie intake necessary but not the only tool in the weight loss process.
Calorie calculation formula
You can calculate your daily calorie intake to lose weight using the following two formulas.
The Harris-Benedict formula was developed and introduced to people in 1919 by famous scientists Francis Gano Benedict and James Arthur Harris. It comes in 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 (years)] - for women.
This calculation formula may not be accurate for modern residents of the metropolis, since the research was carried out at the beginning of the last century. This nuance needs to 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.
Male - [9. 99 x weight (kg)] + [6. 25 x height (cm)] - [4. 92 x age (years)] + 5;
Female - [9. 99 x weight (kg)] + [6. 25 x height (cm)] - [4. 92 x age (years)] -161.
The formula takes into account specific nutritional 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 accurately calculate calorie intake is the first step towards a healthy, beautiful body. This technique does not impose any restrictions on specific products. However, if you take into account your entire daily diet, it becomes clear that eating a plate of meat salad is much better than a small chocolate bar or some kind of confectionery product. Their calorie content is almost the same, but their nutritional value differs significantly.
Calorie counting 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 sensible approach to nutrition, without causing 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 determine how many calories they need to consume per day. For this purpose, there is a special calorie calculator for weight loss online. This can be useful for people who do not have the opportunity to contact competent specialists or weight loss clinics due to settlements far from urban centers, many material limitations and living circumstances;
- Calorie counter will allow you to calculate your diet for free, include your favorite dishes and ensure compliance with the ratio of proteins, fats and carbohydrates.
The calculation algorithm includes three consecutive steps: calculating the basal metabolic rate, determining daily activity, calculating the final result. Let's take a closer look at each of them.
Step 1: Calculate your basal metabolic rate
To begin with, it is recommended to use one of the most convenient formulas for calculating the basal metabolic rate. For example, a woman 170 cm tall, weighing 75 kg, 36 years old should consume no less than:
655+9, 6×75+1, 8×170-4, 7×36=1512 kcal
This amount of energy would be enough to support life.
Step 2: Identify your daily activities
The obtained value of basal metabolism must be multiplied by the activity coefficient:
- 1. 2 – less active, not playing sports at all;
- 1. 375 – sedentary lifestyle, light physical activity 1-2 times a week;
- 1. 55 – average activity, full load 2-4 times a week;
- 1. 725 – active lifestyle, working hard, exercising about 5 times a week;
- 1. 9 – high activity, working hard, exercising vigorously every day.
Suppose a woman goes to the gym three times a week:
1512 kcal × 1. 55 = 2344 kcal
This value is the required daily norm. This is the amount of calories you need to consume each 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 the amount you need to consume per day to lose weight.
2344 – 500(700) = 1844 (1644) kcal – this is exactly the amount the body needs to start losing weight.
Practice shows that it is difficult to maintain daily norms. Nutritionists recommend setting minimum and maximum upper limits. This will help avoid problems: if you really want something forbidden, you can eat it. But the next day, lower the norm a bit:
- upper limit: calorie norm + 100;
- lower limit: calorie norm – 200.
In addition, the ratio of protein, fat, carbohydrates should be maintained:
- protein 10-25% of 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 eases restrictions and allows you to include your favorite foods. The main thing is to conscientiously keep a diary, record each consumed product, each sugar cube. But there is a special weight loss technique offered at weight loss clinics. It is based on an integrated approach, a combination of nutrition and psychology. This allows you to achieve optimal results and lose weight effectively.
Calorie table
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 store-bought products, the calorie, protein, fat and carbohydrate content is clearly indicated on the packaging.
Dairy products
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Dry cream | 23, 0 | 42, 7 | 26. 3 | 579, 0 |
| Pure milk powder | 26, 0 | 25, 0 | 37, 5 | 476, 0 |
| Skimmed milk powder | 37, 9 | ten | 49, 3 | 350, 0 |
| Sweetened condensed milk | 7. 2 | 8, 5 | 56, 0 | 320, 0 |
| Dairy cows | 3. 2 | 3. 6 | 5. 1 | 61, 0 |
| Sour cream, 30% fat | 2. 4 | thirty, | thirty first | 294, 0 |
| Fatty 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 |
| Processed 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 |
| Cream | 3. 3 | 10, 0 | 20. 1 | 179, 0 |
| milk margarine | 0, 3 | 82, 0 | ten | 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 grains | 10. 3 | ten | 69, 0 | 334. 0 |
| Millet | 11, 5 | 3. 3 | 67, 2 | 348, 0 |
| buckwheat | 12. 6 | 3. 2 | 54, 3 | 335, 0 |
| Rice | 7, 0 | ten | 73, 2 | 330, 0 |
| Semolina | 10. 3 | ten | 67, 7 | 328, 0 |
| Barley grain | 10: 00 a. m | 1: 30 a. m | 66, 31 | 324. 00 |
| pearl barley | 93 | 1. 1 | 67, 5 | 320, 0 |
| Cereal "Hercules" | 11. 0 | 6. 2 | 49, 2 | 305. 0 |
| Oatmeal | 11. 0 | sixty one | 49, 9 | 303. 0 |
| Bread, whole grain cereals | 7, 9 | 0, 8 | 50, 1 | 238, 0 |
| rye bread | 66 | twelfth | 41, 8 | 181. 0 |
| sugar cookies | 7, 5 | 11. 8 | 74, 4 | 436. 0 |
| cake | 8, 5 | 10. 8 | 69, 6 | 398, 0 |
| Pasta, V. S. | 10, 4 | 1. 1 | 74, 9 | 337, 0 |
| butter cake | 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 bean | 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 | twelfth | 0, 1 | 6, 9 | 24. 0 |
| moon cabbage | 1. 8 | 0, 2 | 6, 8 | 27, 0 |
| sauerkraut | 1. 8 | 0, 0 | 3. 2 | 19. 0 |
| onion | 1. 4 | 0, 0 | 10, 4 | 41, 0 |
| Spring 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 |
| Cucumber | 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 | thirty first | 27, 0 |
| radish | twelfth | 0, 1 | 3, 8 | 21. 0 |
| Salad | 1, 5 | 0, 2 | thirty first | 17, 0 |
| sugar beet | 1, 5 | 0, 1 | 12. 8 | 42, 0 |
| Pumpkin | ten | 0, 1 | 5, 9 | 25, 0 |
| Spinach | 2. 9 | 0, 3 | 2, 5 | 22. 0 |
| Pear | 0, 4 | 0, 3 | 10. 9 | 49, 0 |
| Apple | 0, 4 | 0, 4 | 11. 8 | 45, 0 |
| Peach | 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 |
| grapefruit | 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) | 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 |
| day | 2. 4 | 75, 0 | 20, 5 | 282. 0 |
| plum | 2. 3 | 65, 6 | 25, 0 | 264. 0 |
| figs | 3. 3 | 63, 8 | 30, 0 | 249, 0 |
| Dried apples | 3. 2 | 68, 0 | 20, 0 | 273, 0 |
| Dried pear | 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 |
| Green bean | 54, 2 | 20. 1 | 5. 0 | 328, 6 |
| Soy bean | 34, 9 | 17. 3 | 17. 3 | 364. 0 |
| Bean | 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 |
| Lamb | 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 |
| Beef stew | 16, 8 | 16. 0 | 0, 0 | 220, 0 |
| Chickens | 18. 2 | 18, 4 | 0, 7 | 241, 0 |
Sausage
| 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 sausage | 11. 0 | 22, 8 | 1. 6 | 266, 0 |
| Doctor sausage | 12. 8 | 22. 2 | 1, 5 | 257, 0 |
| Sausage var. divide | 11. 0 | 21. 0 | 0, 0 | 240, 0 |
Egg
| Product (per 100 g of product) | Protein (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 | ten | 50, 0 |
| 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 (canned 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 |
| Pollock | 17, 6 | ten | 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 | ten | 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 Blancher. In oil | 13. 1 | 25. 1 | 0, 0 | 278, 0 |
| Flounder in tomatoes (canned) | 12. 6 | 5, 4 | 6. 0 | 125, 0 |
Candy
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Jam | 0, 4 | 0, 2 | 74, 5 | 286, 0 |
| Cinnamon rolls | 8. 2 | 19. 8 | 53, 1 | 425, 0 |
| hematopoietic substance | 6. 2 | 2, 8 | 75, 5 | 352, 0 |
| mashmallow | 0, 7 | 0 | 75, 5 | 295, 0 |
| Iris | thirty first | 7, 7 | 81, 2 | 384. 0 |
| marmalade | 0, 0 | 0, 2 | 77, 1 | 289, 0 |
| Honey | 0, 6 | 0, 0 | 80, 5 | 312. 0 |
| Road | 0, 2 | 0, 0 | 99, 6 | 377, 0 |