Average daily calorie requirement. How many calories to consume per day to lose weight

Hello my dear readers! A real man should take care of his health. To do this, you need to know what and in what quantities you can eat. First of all, you need to determine what the daily calorie intake is for men.

The composition of the dishes is also important. It's worth eating a balanced diet. Each person should receive a certain amount of fats, proteins and carbohydrates. We need vitamins and microelements contained in foods. But, if you decide to take your health seriously, first calculate your daily calorie intake. This is the first priority.

Every person needs food. After all, we get energy from it. Many of us remember that the unit of measurement is the kilojoule. Indeed, the energy value on many products is also indicated in kilojoules. But for an ordinary person who is not keen on physics, this is inconvenient. Therefore, it was decided to equate 1 kilojoule to 4.186 calories.

The number of calories differs depending on the composition of the products. There are 9 kcal in 1 gram of fat. And in 1 gram of carbohydrates and carbohydrates there are 4 kcal. But not only the quantitative composition is important. All elements are absorbed differently. There are also carbohydrates. The latter are digested more slowly, and more energy is spent on this. Therefore they are more useful. But let's take a closer look at the quantitative indicators for now.

Do you know exactly how many calories you need per day? It all depends on energy consumption. If you play sports, your body expends more energy. Youth also has an influence. Young people need more energy.

Why do you need to know your norm?

If we start consuming more than we should, our body reacts instantly. Extra centimeters begin to appear on the stomach and sides. Unspent calories are converted into fats. The figure loses its relief and begins to “float”. In addition, overeating has a negative impact on health. After all, obesity leads to many diseases of the cardiovascular system, liver and kidneys.

Hunger doesn't do us any good either. By starting to sharply reduce the number of calories, we force our body to “panic”. As a result, muscle mass is destroyed, not fat. We become lethargic and irritable. However, without getting the desired result.

To keep yourself in great shape, you need to watch your diet and exercise. To always look your best, you don’t need to be afraid to ask for help. I really like the fitness trainings of Vladimir Molodov. He has good training for girls. And of course there is a great one training « Super relief" for men. He is the champion of Russia in bodybuilding and trains many celebrities. He will inspire anyone with his example!

Daily value for men

Approximate figures for daily calorie intake are known. On average, each man needs from 2400 to 3000 kcal. However, this figure may increase or decrease depending on lifestyle. Plus goals are important. If a person wants to lose weight, then the number of calories needs to be reduced.

For a young person from 19 to 30 years old, 2400 kcal is considered the norm. Provided that he leads a sedentary lifestyle. A man with the same data, but aged from 31 to 50, requires 2200 kcal. And from 51 years old, even less - 2000 kcal per day. If a man plays sports, then energy consumption increases. Therefore, the daily calorie intake should increase. To be more precise, your daily calorie intake depends on 4 main factors:

1. Your weight - the higher it is, the more you need to consume so that your weight does not change.
2. Your height – tall people need to eat more :)
3. Your age – as you age, your body consumes less energy
4. Your physical activity - if you work physically or go to workout regularly, then you need more calories than an office worker who has never seen a gym.

Formulas for calculating the daily value

The most common 2 formulas for calculating calorie intake are:

• Harris-Benedict formula
• Mifflin-San Geor formula

The first was proposed in 1919 (a modified version is now used). For a long time she was the only one. Now the Mifflin-San Geor formula is becoming more popular. It was developed quite recently, and nutritionists prefer to use it because... it is easier for calculations. On the jelly itself, the results of both formulas are very close.

Below I will give calculations using both formulas with examples. You can decide for yourself which formula suits you best.

First, measure your height and weight. Also determine what kind of lifestyle you lead. This information is needed to select the physical activity ratio:

• if you do not play sports and spend most of the day passively, then your coefficient is 1.2;
• when playing sports 3 times a week – 1.375;
• at 5 times a week – 1.4625;
• when you are engaged in physical labor and train intensively – 1.55;
• if your sports activities are daily, then your coefficient is 1.6375;
• your daily classes are intensive or not once a day – 1.725;
• and, if you also work physically, then the coefficient is 1.9.

When starting to get rid of excess weight by counting BZHUK, you must initially correctly calculate calories for weight loss. It would be more accurate to determine how many calories you need to eat per day in order to smoothly lose weight. In the previous article, all indicators that affect the daily intake were considered, and a simple method for determining this value was given. Today we will look at complex, but also more reliable formulas for calculating calories.

How to count calories to lose weight

Harris-Benedict formula

This formula for calculating the calorie norm was determined empirically and published in 1919 by famous anthropologists Francis Gano Benedict and James Arthur Harris.

1. BMR = 66 + + - - men
2. BMR = 655 + + - - women

The studies were conducted at the beginning of the last century on a group of active young people, so this calculation method is not entirely correct to use to determine the daily energy requirement of the average metropolis resident. The calculated value obtained using the Harris-Benedict formula exceeds the actual calorie needs of modern humans. This should be taken into account when calculating the daily calorie intake for women, people with a BMI above normal and those who want to lose a lot of weight.

Over time, this formula was repeatedly refined and revised. As a result, today there are several other ways to determine daily calorie intake.

Mifflin-San Jeora Calorie Calculation Formula

This formula will be younger than the previous one, since it was developed at the end of the last century (in the 90s).

1. Men - BMR = + - + 5
2. Women - BMR = + - -161

To determine the required level of calories, this calculation method is the most popular today. It is designed taking into account the specifics of nutrition and other realities of our time. However, this formula does not take into account the proportion of fat in the body. Based on this fact, and taking into account other nuances, we can assume that the result of the calculation using the Mifflin-San Jeor formula is also slightly higher than the body’s actual calorie needs.

For ease of understanding, study a visual example of how to correctly count calories using this formula.

Example

You are a woman. Weight -85 kg, age - 35 years, height - 170 cm. Let's calculate BMR for these conditions:

BMR = + - -161

Using the above formulas, the basal metabolic rate (BMR) is calculated - the amount of energy required to carry out life activities (lying, sitting, breathing). However, a healthy person who is not bedridden needs a little more calories per day to function normally. In order to calculate the final calorie intake that should be followed when planning your daily diet, you must multiply the obtained BMR values ​​by the corresponding physical activity coefficient.

Some people do not adequately assess their activity, so there is a possibility that the calculation will result in incorrect values. When determining your activity level, try to look at your life objectively.

• 1.2 - minimal level of physical activity or its complete absence (sedentary work, lack of sports);
• 1.3-1.4 light level of activity (light physical exercise about 3 times a week, daily morning exercises, walking);
• 1.5-1.6 average activity (sports up to 5 times a week);
• 1.7-1.8 high level activity (active lifestyle coupled with daily intense training);
• 1.9-2.0 extremely high activity (sports lifestyle, hard physical work, long hard workouts every day).

Continuation of the example: BMR *1.2 = 1578.45*1.2= 1894.14

By multiplying the calculated BMR value by the activity coefficient, you get the calorie limits that must be observed when planning your meals. By making an accurate calculation of how many calories you need to consume per day, you can control your weight over a long period of time and stay healthy without making additional efforts.

Why do we need to know our basic daily calorie intake?

You probably know your goal - to lose weight, maintain it or gain weight. In order to adjust our diet to achieve the desired result, we need to know our calorie intake per day:

1. If you want to maintain weight, stick to the values ​​obtained when calculating
2. Your goal is to lose weight - reduce the resulting amount by 10-20%
3. Gain kilograms - add the same 10-20% of calories.

An example of calculating daily caloric intake for weight loss:

1894.14-1894.14*20% ÷ 1894.14-1894.14*10% = 1515.31 ÷ 1704.72

It is recommended to regularly monitor ongoing changes in weight and timely recalculate daily caloric intake. If your weight changes by 5 kilograms or more, it is necessary to revise your daily intake.

In order to lose weight, there is no need at all to live on pasture and eat lettuce with water. You just need to know how to calculate the norms of calories in order to spend more of them than you receive, and then eat according to the calculated result, and then a positive result will not be long in coming.

Daily calorie content

Calorie content is the energy value of all foods without exception, which is released in the body as a result of complete absorption of the food consumed. Accordingly, the daily caloric value is the energy value of all the food that we ate during the day and which was completely absorbed by our body. If we eat well, we have plenty of energy, which means we look full of energy, alert, healthy and can work to the fullest. If the nutrition is insufficient, then less energy is released, which means a loss of strength occurs and we become overwhelmed. If we go over the calorie norm, then a certain part of the food is absorbed by the body and converted into energy, and the other part is deposited on our waist, stomach and hips. Therefore, it is very important to correctly calculate the amount of calories per day using a calculator or manually, so that you can then consume exactly as much as you need. Making this calculation is very simple - all you need is basic knowledge of algebra and a couple of minutes of free time.

How to calculate your daily calorie intake using the Harris-Benedict formula

Francis Benedict is an outstanding nutritionist who was one of the first researchers of metabolic rate, who dedicated his scientific work to him in 1919. His co-author in writing this Talmud was the botanist James Harris, so one of the formulas for determining daily caloric intake is named after these scientists who invented it:

1. Daily kcal norm for men = 88.362 + (weight in kg × 13.397) + (height in cm × 4.799) - (age in years × 5.677).
2. Daily kcal norm for women = 447.593 + (weight in kg × 9.247) + (height in cm × 3.098) - (age in years × 4.33).

1. If a man is 31 years old, his height reaches 1.76 meters, and he weighs 83.4 kg, then the daily calorie intake for him is: 88.362 + (83.4 × 13.397) + (176 × 4.799) - (31 × 5.677) = 1874.3 kcal/day.
2. With the same parameters for a woman, her daily calorie intake is: 447.593 + (83.4 × 9.247) + (176 × 3.098) - (31 × 4.33) = 1629.8 kcal/day.

Mifflin-Geora formula for calculating calorie intake

Before you find out how many calories you need per day to lose weight, you must first find out how many calories a person needs per day for normal functioning. The second formula that will help figure this out is the Mifflin-Geor formula, created in 1990 and allowing you to create the optimal diet for an adult man or woman over 18 years of age:

1. Daily kcal norm for men = 5 + (weight in kg × 10) + (height in cm × 6.25) - (age in years × 5).
2. Daily kcal norm for women = (weight in kg × 10) + (height in cm × 6.25) - (age in years × 5) - 161.

Let's calculate the calorie intake using examples:

1. If a man is 31 years old, his height reaches 1.76 meters, and he weighs 83.4 kg, then the daily calorie intake for him is: 5 + (83.4 × 10) + (176 × 6.25) - (31 × 5) = 1784 kcal/day.
2. With the same parameters for a woman, her daily calorie intake is: (83.4 × 10) + (176 × 6.25) - (31 × 5) - 161 = 1618 kcal/day.

Calculation of calorie intake using the Katch-McArdle formula

When calculating the daily calorie intake, you can arm yourself with the Catch-McArdle formula, which, however, has a number of disadvantages. Firstly, to calculate calorie content you need to know your weight without taking into account the fat layer, and secondly, such important factors as a person’s gender, height and age are not taken into account. According to this formula, the daily requirement of kcal = 21.6 × body weight in kg minus fat + 370.

That is, if we assume that a twenty-five-year-old guy’s weight excluding fat is 70 kg, then he needs to consume 1882 kilocalories per day, as can be seen from the calculations: 21.6 × 70 + 370 = 1882.

Calculation of daily calorie intake using the WHO formula

When calculating the calorie intake for weight loss, you can be guided by the World Health Organization formula, which takes into account the person’s gender, age, weight and physical activity rate. If a person plays a lot of sports, his CFA will be equal to 1.5, if he does physical labor from time to time, his CFA will be 1.3, and if he does not do it, it will be 1.

We calculate the daily amount of calories needed by the body using the formulas:

• for girls from 18 to 30 years old: CFA × 240 × (body weight in kg × 0.062 + 2.036);
• for young ladies from 31 to 60 years old: CFA × 240 × (body weight in kg × 0.034 + 3.538);
• for women over 60 years of age: CFA × 240 (body weight in kg × 0.038 + 2.755);
• for guys from 18 to 30 years old: CFA × 240 (body weight in kg × 0.063 + 2.896);
• for representatives of the stronger sex from 31 to 60 years old: CFA × 240 (body weight in kg × 0.085 + 3.653);
• for men over 60 years of age: CFA × 240 (body weight in kg × 0.091 + 2.459).

Now let's see how you can calculate daily caloric intake using the famous WHO formula, using an example:

1. If a man is 31 years old, weighs 83.4 kg and is actively involved in sports, then the daily calorie intake for him is: 1.5 × 240 (83.4 × 0.085 + 3.653) = 3867 kcal/day.
2. If a woman is 27 years old, weighs 83.4 kg and leads a sedentary lifestyle, her daily calorie intake is: 1 × 240 (83.4 × 0.062 + 2.036) = 1729.6 kcal/day.

How many calories per day do pregnant women, children and teenagers need?

Separately, you should remember how to calculate the daily calorie intake for pregnant women, children and adolescents. Actually, there is no need to calculate anything here, but you just need to remember that they cannot lose weight and undereat, and they should not abuse overeating either. It’s better to just eat plenty of healthy food and roughly follow the daily caloric intake limits established by doctors:

1. In the early stages, pregnant women should consume about 2500 kilocalories, and in the 8-9th month of pregnancy they should eat 3200 kilocalories of healthy food per day.
2. For teenage boys, the daily caloric intake should be in the range of 2200-2500 kilocalories per day, and for teenage girls - 1800-2200.
3. The daily caloric intake of children's diet will depend solely on their age.

• Children aged 1-2 years should consume 1200 kcal per day.
• Children 2-3 years old should consume 1400 kcal per day.
• Children aged 3-6 years should eat between 1800-2000 kcal per day.
• Children 6-10 years old should consume approximately 2000-2400 kcal per day.
• Children from 10 to 14 years old should receive a daily allowance of 2900 kcal.

The need for BZHU

However, it is very important not only to know how to correctly calculate the daily calorie intake, but also to find out a person’s need for protein, fat and carbohydrates. The main thing here is not to rely on popular formulas like 40-40-20 or 30-40-30, since they are completely incorrect. It is better to focus on your weight and lifestyle when calculating the need for BZHU:

1. The protein requirement of a person actively involved in sports is 1.8 g/kg, and for someone who plays sports to lose weight only from time to time, it is about 1.6 g/kg.
2. To find out the need for fat, those who want to lose weight should know their weight without taking into account body fat, since for obese people it will be 1-2 g/kg of dry body weight, and for those with a thin and average build, the need for fat is the same the most 1-2 g/kg body weight.
3. To find out the need for carbohydrates, first of all, you should calculate the calorie intake per day on a calculator, and then subtract fats and protein from the total calorie content of the day. The main thing here is to remember that 1 gram of fat contains 9 kilocalories, 1 gram of protein - 4 kilocalories, and 1 gram of carbohydrates - again 4 kilocalories.

and norm of kilocalorie consumption

It is also very important, before you start figuring out how many calories you need per day to lose weight, to calculate the body mass index of this person. After all, if it is within the normal range, then you don’t need to lose weight, but you can simply eat according to your daily calorie intake without reducing your calorie intake. You can find out your body mass index by calculating it using the formula

BMI = weight in kg / (height in meters) 2.

That is, a person who weighs 83.4 kg and is 1.76 m tall has a BMI = 83.4/1.76 2 = 26.8.

And then we determine the need to reduce daily calorie intake according to the international classification of obesity and underweight, according to which BMI:

• 16-18.5 is observed during body weight deficiency, so with this result, you urgently need to increase your calorie intake;
• 18.5-24.99 corresponds to normal body weight, so you can continue to eat as usual;
• 25-29.99 threatens to become obese, so you need to slightly reduce your calorie intake;
• 30-34.99 is inherent in first-degree obesity, so you need to urgently begin the process of losing weight;
• 35-40 is characteristic of second degree obesity;
• more than 40 is characteristic of third-degree obesity, when you should consult a specialist to return your weight to normal.

In our case, the BMI is 26.8, so you just need to slightly reduce your daily calorie intake.

Need for kilocalories taking into account physical activity

It is equally important to remember how to calculate the calories you need to consume per day, taking into account your physical activity that day. After all, if you only rest during the day, then you will need to eat food with the same amount of calories, but if you exercise intensely, the result will be completely different. So, depending on your daily activity, the calculated calorie content should be multiplied by the coefficient:

• 1.2 with a sedentary lifestyle and lack of sports;
• 1.3-1.4 with light activity such as regular walks or minor sports exercises;
• 1.5-1.6 with average activity such as sports or fitness, as well as performing any physical work around the house or at work;
• 1.7-1.8 with high activity and heavy physical exertion;
• 2 at ultra-high activity.

Calculation of calorie needs for weight loss

Now that we have calculated your BMI and daily calorie intake, you can begin to figure out how to reduce your consumption in order to lose weight without harm to your health. The simplest rule for reducing daily calories, which is recommended by leading nutritionists, involves reducing the daily calorie intake by 500 kilocalories per day. If you can’t eat a certain amount of calories every day, you can reduce your weekly caloric intake by 3,500 kilocalories. In this way, you need to lose weight over six months, after which you should again determine your BMI and daily calorie intake and, if necessary, continue to lose weight by reducing your daily intake by 500 kilocalories, which will allow you to lose 500 grams of fat mass per week.

Note to those losing weight

1. You should try to eat at the same time, at least three times a day.
2. From time to time, at least once a month, it is worth giving your body fasting days on green tea or buckwheat porridge.
3. Sometimes you can allow yourself to eat fast carbohydrates, but they should be eaten in the first half of the day.
4. You need to make it a rule to keep a food diary and enter there all the food that was eaten during the day, in accordance with the calorie norm for weight loss.
5. Every day you need not only to gain the required amount of calories, but also to drink about 1.5-2 liters of ordinary water.

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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This calorie expenditure calculator will calculate your average daily energy expenditure using Tom Venuto's formula. This is a pretty accurate formula, but I've made it even more precise by adding adjustments for training and physical activity. In addition, you will not only know your calorie expenditure, but also see how many of these calories you need to consume in order to achieve your goals. The program will select the amount of kcal consumption per day based on your goals. After all, as is known, in order

Washing the dishes, walking in the park, working out in the gym and any other activity, even the most insignificant, is accompanied by burning a certain amount of calories. Calories are the energy that the human body spends to function normally. Every person, regardless of whether she is a woman or a man, must supply her body with a certain amount of calories on a daily basis. The required amount of calorie intake is individual for each individual and is determined by factors such as gender, age, lifestyle, and level of daily activity.

From a gender perspective, caloric intake differs in that the daily value for men is higher than the daily value for women. From the point of view of age, a young body requires more calories, which spends significant energy on growth and development.

In addition, young people tend to lead a more active lifestyle, while as people get older, their lifestyle tends to become calmer and more measured. At the same time, a person who spends most of the day sitting in an office needs much fewer calories than, for example, an athlete whose daily schedule involves hours of training.

Daily calorie intake for men

Passive lifestyle.

The norm for men aged 19 to 30 is 2600-2800 calories, for men from 31 to 50 the daily calorie norm is 2400-2600. Those over 51 are recommended to consume 2200-2400 calories.

Active lifestyle.

The daily calorie intake for men aged 19 to 30 years is 3000 calories, for men aged 31 to 50 – 2800-3000 calories. If a man is over 51, his daily calorie intake is 2800-2400.

Daily calorie intake for women

Passive lifestyle.

Women in this category between the ages of 19 and 25 are recommended to consume about 2,000 calories per day. The daily norm for women aged 26 to 50 years is 1800 calories. For women over 51 years of age, 1,600 calories per day is enough to maintain normal vital activity.

Moderately active lifestyle.

Women aged 19 to 25 need to consume 2,200 calories daily. The daily norm for women aged 26 to 50 years is 2200 calories, for women over 51 – 1800 calories.

Active lifestyle.

The average daily calorie intake for active women aged 19 to 30 years is 2,400 calories. Women aged 31 to 60 are recommended to consume 2,200 calories. Women over 61 – 2000 calories.

In addition, the daily calorie intake that the human body must necessarily receive depends on the relationship a person has with his own weight. Those who are struggling with excess weight are advised to consume fewer calories. Those who, on the contrary, are trying to gain weight, should increase their calorie intake.

Daily intake of proteins, fats and carbohydrates for both sexes

Carbohydrates, proteins and fats are three key macronutrients that support the body's biochemical function, providing it with energy and strength to cope with everyday problems. A person who provides his body with the necessary amount of calories, as well as the correct balance of proteins, fats and carbohydrates, provides significant assistance to his body.

Carbohydrates are the body's main energy resource. During the digestion process, carbohydrates are broken down into glucose, which is the main fuel for our cells. None of the organs of the human body will function normally without receiving the required amount of carbohydrates. The healthiest carbohydrates are found in foods such as whole grains, fresh fruits and vegetables. The important energy value of carbohydrates for the body is determined by the fact that it is carbohydrates that must provide 60% of the daily calorie intake by the body.

Protein can be defined as the building material of the human body. Muscle organs, hair, nails, all human systems consist of protein. Equally important, protein is actively involved in the functioning of the immune system. Products of animal origin boast the highest content of this important macronutrient.

As a rule, within The human body should receive from 10 to 15% of total calories from protein. So, for example, if you consume 2,000 calories a day, at least 200 of them, or about 50 grams, should be “protein” calories. It is generally accepted that a person should try to eat about one gram of protein for every kilogram of body weight.

The role of fats for the functioning of the body is no less important. Fats contribute to the intake of a number of macroelements necessary for life in the body, activate the protective function, take part in metabolic processes and perform a lot of other useful functions. In addition, it is fats, which tend to be deposited when there is excess intake, and provide the body with energy when the intake of carbohydrates and proteins is insufficient. However, excess consumption of saturated and trans fats increases the risk of heart disease and a number of other health problems. “Healthy” fats are considered unsaturated fats, which are found in large quantities in foods such as olive oil, fish, nuts, and dairy products. About 25-30% of total calories consumed should come from fats, of which less than 7% must be saturated.

Thus, by following the above calorie and macronutrient intake standards, you will be able to provide your body with energy, and it, in turn, will provide you with health and vitality.

Don't know what to eat to fill your body with protein? Then