Daily calorie intake for weight loss. Norm of kilocalories per day for a woman

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 our website will help you.

Well, here you will find out what you need to eat to gain muscle mass.

On average I consume 3000-5000 kcal (without denying anything)
Sports are not my thing at all (I’ll go for a month and give up along with all the diets
weight about 62 kg for height 169 -_- sedentary image(

Have you gone crazy? 2000 calories with a sedentary lifestyle will turn you into Jabba the Hut in six months, and this at any age. Not to mention that there is a formula by which you need to calculate your norm. Everything is taken into account there. And height, and weight, and age... Psst. And Google gives this result first. And then a bunch of schoolgirls, having read such clever numbers, are ready to vomit for days just to lose weight

Polar watch + scales + an application like MyFitnessPal + proper diet (vitamins, omega3, minerals, proteins, fats and carbohydrates in the right proportions) + cardio and lose weight for health.
Don’t fool yourself with the number of calories, just weigh yourself in the morning every day and cut down the amount of daily food you eat if the weight doesn’t come off or do more cardio per day in time, the workout should not be less than 45 minutes, two of these per day + walking up the stairs instead lift and lose weight. Eat slowly digestible carbohydrates instead of fast digestible ones, and at night, an hour before bedtime, low-fat cottage cheese to supply protein to the muscles during 6-8 hours of sleep. Consume fiber in the required quantities, it is necessary for removing waste from the body, eat often and in small portions, every 2 hours, this way you will speed up your metabolism and will not increase your blood sugar.

Who knows if octalia can be eaten for lunch?

• In the period from 12.00 to 15.00, in no case

Why is fat 30% and protein 10%, in other sources it’s the other way around, fat 10%, protein 30%. It’s more clear when the protein is 30%.

In any case, you need to consume fewer calories than you burn to lose weight. And more, but whiter, for those who gain masa.

Good evening. I am 30 years old and have two children. I work at the post office and I live in the north. I won’t say how much I weigh, but I really want to lose weight. The worst thing is that different sites profit from this. Please tell me, I beg you, how you can calculate calories in order to lose 10 kilograms.

How did you choose the number 3000 kcal per day for a 19 year old guy who leads an active life? What if he is 163cm tall and weighs 49kg? He will definitely gain 8 kg in a month) Or if the guy weighs 105 and is 188 cm tall? He will lose a couple of kilos in exactly 2 weeks. What about the type of organism? Where do these numbers even come from...

The article is interesting and reasonable. Regarding the complexity of calculating calories, I think that if you have already decided to go on a diet for another week, strictly controlling the calories consumed, then it is easier to write a strict menu for this entire period. Find out which foods contain how many calories, create a menu for each day, calculating specific foods, their quantity and frequency of meals. Write everything down and just try not to deviate from the planned menu throughout this entire period.

I agree with Anton: not calories, but kilocalories, and the norm is different for each person, depending on age and lifestyle. 1 cal = 0.001 kcal

• • Denis, what heresy! It turns out that the meter and the kilometer are the same thing? And the prefix Kilo- is really not a thousandth part, but a thousand parts. A thousandth of something is a millimeter. It's a shame not to know.

You wrote it wrong in the article. Not calories, but kilocalories. Daily value 2500 kcal (kilocalories)

• Anton, what would you know in Europe and even in your country they often write cal on food packages, that is, cal, which is short for kilocalorie (kcal. or kcal). so everything written here is correct. just take an interest.

but if I'm 12 years old, how many calories do I need per day?

And here, we women are unlucky: we need to consume fewer calories than men)) Such is our lot - to always lose weight. If packaged foods say how many calories they contain, what about cooked ones? For example, I never know how many calories I consumed in a day, but I try to spend them and spend them))

Interesting material, although I didn’t find the answer to my question. For example, if I constantly sit at the computer (this is my job), then what kind of diet do I need? This is a sedentary lifestyle, this is clear, but what is needed for the eyes, what foods to avoid so that excess fat does not accumulate, and how many calories are needed for such work.

I read somewhere that one American football player consumes an average of about 300,000 calories per day. And some sumo fighters do even more. I have always wondered whether such an overload is harmful to the body? And how does he, poor fellow, cope?

• 300,000 calories is an incredible amount of food. Most likely you misunderstood the article :) It’s better to follow the advice from our article 😉

Ooh, even washing dishes burns calories? - cool)) Counting calories, calculating the waste value of proteins, fats, carbohydrates - this is so “tiring”, but when you really need to lose weight, keeping yourself normal for your own health is an excellent way out! And this article is a great help in this!

Calories are fuel for the human body. After food enters the body, heat is released, its amount is measured in calories. A person needs to eat to live, but not vice versa.

As with everything, moderation is needed here; an excess of calories leads to obesity, and a deficiency leads to exhaustion, both of which lead to unpleasant consequences and illnesses.

Calories are a source of energy; unused calories will remain in the body as excess fat.

And if there is a lack of energy, the body will begin to deplete itself, switch to an economical mode and will spend energy only on maintaining life, postponing other functions of the body until better times. Hair and teeth will begin to fall out, and the girl’s periods will stop.

Basic metabolism

In order not to encounter these consequences, you need to know how much energy your body consumes per day. Energy is spent even simply on the functioning of the body: the work of the lungs, digestive organs, brain, muscles.

The more and more intensely a person moves, the stronger his mental activity, the more calories he will burn per day.

So how many calories should you eat per day? First you need to understand how many calories your body consumes at rest.

One of the most popular formulas for calculating the required calories is 1 Kcal/hour per kg of weight + 10%. For example, if a person’s body weight is 55 kg, then the calculation according to this formula will look like this:

55 kg x 1.1 x 24 (hours) = 1452 kcal

This amount is a minimum, eating below which can undermine your health. These are the so-called unregulated costs.

Regulated costs refer to the individual characteristics of energy consumption. Such as age, lifestyle, gender. The ratio of initial and target weight also plays a role.

Daily calorie intake per day, taking into account individual characteristics

The required caloric intake per person per day varies from person to person. There are formulas to calculate it. It must be taken into account that the norm is designed for a person with a normal weight in order to maintain it.

The norm will be different for those losing weight and those gaining weight. The unit of measurement for height in the formula is indicated in centimeters, and weight in kilograms.

There are separate formulas for men and women. With age, the need for calories also decreases, which is taken into account in the formula.

1. Formula for women: 9.99 x weight + 6.25 x height - 4.92 x age - 161;
2. Formula for men: 9.99 x weight + 6.25 x height - 4.92 x age + 5.

You will get the number of calories needed per day for a person with certain parameters. But now it’s worth taking into account his lifestyle and multiplying the resulting value by the appropriate coefficient:

• Inactivity: 1.2;
• Low activity: 1.45;
• Average activity: 1.55;
• High activity: 1.7;
• Increased activity: 1.9.

Girls who are pregnant and breastfed consume more calories. A gynecologist will help you determine the exact norm, but usually pregnant women need at least 2600 calories and up to 3500 in the last stages.

Children from six months to a year usually need about 800 kcal, up to one and a half years 1300 kcal, up to three years 1500 kcal and so adding about 200-300 every year of life.

Again, this is all conditional and you need to consult a pediatrician, depending on the tendency to gain weight, the rhythm of life and individual characteristics.

Calorie consumption table

In addition to the fact that you can consume fewer calories to lose weight, you can also burn more of them. It’s good if you’re lucky and the rhythm of life is active on its own. What if the job is office? Then you need to engage in sports and other activities.

In addition, there are many household activities that are quite energy-consuming. So, why not pick up a hobby more active than knitting. How many calories can you burn if you perform a certain activity?

Here is a table of calorie consumption per hour for a person weighing 55 kg:

Calculating the indicator for active weight loss

How many calories should you eat per day to lose weight? If a person is satisfied with his weight, then he should simply stick to the figure obtained above.

But if the goal is to lose weight, then you need to reduce the number of calories you take in, otherwise the weight will simply stand still.

To do this, you need to subtract 15-25% from your own calorie intake, depending on the extent of the problem.

How to find out if you need to lose weight and by how many kilograms

If you need to lose weight quickly, it is possible to increase the deficit, but ultimately, a woman’s daily calorie intake cannot be less than 1200 kcal, and a man’s 1800 kcal.

It is believed that the weight of a healthy person should not exceed height – 100 for a man and height – 110 for a woman. BMI (body mass index) is more indicative; it can be calculated using the formula: “weight in kg / height in m² = BMI.”

For example, if your weight is 80 kg and your height is 165 cm, then your BMI will be 80/1.65² = 29.4. Next, you need to look at the table.

According to it, a person with such parameters is overweight, bordering on stage 1 obesity. A person needs to lose at least 12 kg. Based on it, it also follows that with a height of 165 it is better not to weigh more than 68 kg and less than 50 kg.

But such a calculation does not take into account age and people with very short stature and narrow bones. Therefore, narrow-boned people, as well as women below 1.55 m and men below 1.68 m, need to subtract another 10% for an objective BMI result.

The drug Find out why it is needed and what those who have used it think about it.

Read about how to drink olive oil on an empty stomach in the morning, and whether you can use it to lose weight. Very interesting and informative!

Have you decided to spend a fasting day on the water? Then read it, which says how to do it correctly. Good luck!

The most common cause of excess weight is a sedentary lifestyle and excess calorie intake. Excess weight is not only an aesthetic problem, it provokes many diseases, reduces the duration and worsens the quality of life.

Therefore, if a person wants to lead a healthy lifestyle, he needs to keep track of what he eats. Even if you exceed the caloric intake required by the body by 50 kcal, a person will begin to gain weight.

If you need to weigh the product at home, then electronic kitchen scales will come in handy; they are accurate down to the gram, are not that expensive and will be useful to the housewife in the kitchen when following recipes.

If you count calories for several months, then it will become automatic. And just by looking at it, it will be clear how many calories are in a particular dish.

Also, don’t forget to eat a varied diet. Diverse does not mean chicken today and turkey tomorrow, it means that all food groups should be present in a balanced manner. The body needs proteins, fats, and carbohydrates in approximately a ratio of 20/30/50.

The ratio is approximate, there is no need to adhere to it fanatically. But still, you should not consume less than 20 grams of protein per day, as it is a building material and is very necessary.

But the ratio of fats and carbohydrates can be changed if you have a goal to lose weight. But only by reducing the amount of carbohydrates, reducing the amount of fat is fraught with health problems, especially for women.

If your weight loss was fairly rapid at first and then stopped, it’s most likely a plateau. To disperse the plateau, it is advised to give the body a shake-up, say, once a week, sharply increase caloric intake.

This doesn't work for everyone. And in general, many of the tips given above may not suit absolutely everyone, then consultation with a specialist is necessary. And you should always listen to your body.

To lose weight and maintain normal weight, you need to calculate the daily amount of calories that a person can receive from food every day.
Using our calculator, you can easily figure out how many calories you need per day based on your height, weight and level of physical activity. The calculator will allow you to calculate the daily calorie intake for women and men using two formulas:

• The Harris-Benedict formula, which was developed in 1919;
• And the modern Mifflin-St. George formula, which has been used since 2005 and is recommended by the American Dietetic Association (ADA).

And also how many calories a person with your level of physical activity needs per day to maintain body weight.

How many calories does a person need per day to lose weight?

To lose weight, you need to spend more energy than you receive, that is, so that the number of calories entering the body from food is less than the calculated daily calorie intake.

But to prevent the body from turning on the danger signal, you cannot cut calories too much. To calculate your daily calorie needs for weight loss, you can:

• Subtract 200-500 kcal from the resulting daily value, or, more precisely, reduce it by 10-20%.

Features of calculating daily calorie intake

The daily caloric intake differs significantly for men and women. Calculating the ideal figure must take into account a wide range of factors. The final indicator for each person will be different, individual. First of all, it is recommended to take into account:

• person's age;
• his lifestyle;
• degree of daily activity.

The last indicator is especially important; it is formed not only from playing sports, but also from walking, doing things at work and solving everyday problems, including ironing clothes, hand washing, repairing equipment or washing dishes.

Daily calorie intake for men

It is believed that the daily calorie intake for men is slightly higher than for women. To calculate the daily calorie intake for a male, you need to take into account his lifestyle and age.

Daily calorie intake for women

The daily calorie intake for women is calculated in a special way. To understand what kind of nutrition and amount of energy a woman needs, you can use the table below. It takes into account not only age, but also the degree of daily activity in the same way as in the table for men.

Calculation of the daily calorie intake for women also largely depends on their own attitude towards body weight. If a person is trying to build a diet in such a way as to lose weight, then he should consume fewer calories. When, on the contrary, the girl’s weight seems insufficient, it is recommended to include foods rich in calories in the daily menu.

Muffin-Jeor Formula

To find out what the daily calorie intake is, many people use the Muffin-Geor formula, developed in 2005. The Mifflin-San Geor chart, as it is also called, is the basis of modern calorie calculators. It is believed that it allows you to get the most accurate and correct results. The formula makes it possible to calculate how many calories a person spends per day.

Formula for men: 9.99 x weight in kg + 6.25 x height in cm – 4.92 x age + 5

Formula for women: 9.99 x weight in kg + 6.25 x height in cm – 4.92 x age – 161

By calculating the norm of required calories per day, you can find the approximate number of calories that ensures the maintenance of your original body weight. To do this, the figure obtained from the formula must be multiplied by the CFA (physical activity coefficient). You can find this number in the table below.

It is worth considering that the calculation result using such a calculator “works” correctly only for people over 18 years of age.

Harris-Benedict formula

The Harris-Benedict formula allows you to accurately calculate the number of calories a person needs per day.

The calculation is extremely simple: basal metabolic rate (BMR) x active metabolic rate (AMR).

If the AMR value can be taken from the table above (the AMR unit should be calculated in the same way as the CFA), then the basal metabolic rate will have to be calculated for each person individually.

BMR formula for men: 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years).

BMR formula for women: 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years).

So, what is the Harris-Benedict calorie intake per day? Obtaining an accurate kcal number allows you to adjust your diet. If you want to gain weight, you should eat more food. When you plan to lose weight, it is worth including in the menu a set of products with a lower calorie content than the result obtained. To maintain weight, you need to adhere to the received limit.

Ketch-McArdle formula

It is worth mentioning right away that not everyone should use this option, since it is based on taking into account lean muscle mass, and not on weight. The energy spent per day is not taken into account here at all. That is why obese people will not be able to achieve accuracy and adjust their diet according to the recommendations.

Data is obtained according to a single scheme for men and women.

The result is calculated as follows: 370 + (21.6 x body weight in kg)

WHO formula

Calculation of the required caloric intake according to WHO is based on the use of body area.

To create an optimal diet, you should use the formulas below.

For men from 18 to 30 years old: (0.063 x body weight in kg + 2.896) × 240 × CFA;

For men from 31 to 60 years old: (0.484 x body weight in kg + 3.653) x 240 x CFA;

For men 60 years and older: (0.491 x weight in kg + 2.459) x 240 x CFA.

For women from 18 to 30 years old: (0.062 × weight in kg + 2.036) × 240 × CFA;

For women from 31 to 60 years old: (0.034 x weight in kg + 3.538) x 240 x CFA;

For women 60 years and older: (0.038 x weight in kg + 2.755) x 240 x CFA.

The CFA used is from the table above.

Using one or more formulas and following the results obtained will help you achieve ideal proportions and the desired figure.

How many calories do you burn per day?

Calories are the energy that our body spends for its full functioning. How many calories you need to consume per day is determined by criteria such as gender and age, the presence or absence of physical activity in everyday life, and lifestyle.

This is due to the fact that a young body requires more energy for development and growth, the daily rate of calories expended by men and women differs, and different amounts of calories are spent on different types of activity.

In order to determine, first find out how many of them are required normally for an ordinary person. Especially for those who are not going to lose weight.

How many calories is normal for men to consume per day?

With a sedentary lifestyle that does not include sports, two thousand calories per day is enough for men over the age of fifty.

With the same lifestyle, a man from thirty to fifty will need 2200 kcal per day.

If the same men lead a moderately active lifestyle, for example, do daily exercises and walk for an hour a day, then they should add another 200 - 400 calories per day to the above figures.

With an active, athletic lifestyle, men from eighteen to thirty years old should adhere to a daily allowance of three thousand calories. Men over thirty can reduce this figure by 100 - 200 calories. And representatives of the stronger sex after fifty are recommended to consume from 2500 to 2800 calories.

Calories per day in foods that women should normally consume

With a sedentary lifestyle, ladies after fifty need no more than 1600 calories per day. Women in the age group from 26 to 50 need 1800 kcal, and girls under 26 - two thousand.

With a moderate active lifestyle, the same indicators need to be increased by 200 units.

And with full activity, the average daily caloric intake for women under thirty is 2400 kcal, for women from 30 to 60 - 2200, and for women from sixty and above - two thousand calories.

The number of calories per day for weight loss, of course, will be less than the usual norm. But if a person wants to get better, then vice versa.

In addition to the above factors, the calculation of calories per day should also be based on the ratio of fats, carbohydrates and proteins in the food consumed. These are key microelements that provide strength and energy to the body.

A Brief Overview of Micronutrients

When you are losing weight, you need to strive not only to reduce the number of calories consumed per day, but also to ensure that these calories are properly distributed and bring maximum benefit to the body.

First microelement

Carbohydrates are the body's main energy resource. And they should account for 60% of calories consumed per day.

Carbohydrates can be simple and complex, or in another way - harmful and beneficial. A person who wants to lose weight should only consume complex foods, such as fresh vegetables and fruits, whole grains and products made from them. It is advisable to completely exclude chocolate, buns, ice cream, pasta and potatoes (especially fried ones) from the diet. What is their difference? Simple carbohydrates are quickly absorbed by the body, this leads to a sharp rise in blood, but it also falls sharply, after which the person begins to feel severe hunger and fatigue. It takes longer for the body to process them, and they are also more nutritious, meaning satiety remains for a longer time. When they are absorbed, blood sugar remains at a normal level, which does not cause fluctuations in mood and well-being.

Second microelement

Proteins are the building blocks of the body. Human nails and hair, organs and muscles are made of protein.

Its daily rate should be 15%. When making your daily calorie menu, make sure that at least 200 of them come from protein.

Proteins can be of animal or plant origin. Which ones to choose depends on your preferences. So-called “animal” products contain this microelement in larger quantities. But you can eat more plant foods without exceeding the maximum number of calories per day for weight loss.

Third trace element

Fats are the main component for activating the body's protective function. Also, these microelements are directly involved in metabolic processes.

Fats should be 25-30% in the daily diet. For example, out of 1000 calories per day, 250 should be allocated specifically to fats. However, more than half of them should be unsaturated. They are also called “healthy”. They are found in milk and dairy products, fish and nuts, and olive oil. The amount should be reduced as much as possible in the diet. They are not only harmful to your figure, but also contribute to the acquisition of various heart diseases.

Count calories and lose weight

If you want to always stay in shape, you need to learn how to calculate calories per day. To do this, you need to find out the number corresponding to your basal metabolic rate.

For men, it is one calorie per kilogram of body weight per hour. For the weaker sex, this is 0.9 calories per kilogram per hour.

If you are a woman and you weigh 70 kg, then the basal metabolic rate is calculated as follows:

0.9 calories x 70 kilograms x 24 hours. That would be 1701.6 calories, round up to get 1702 calories per day.

In order to calculate the number of calories per day for losing weight to the desired result, you need to replace the existing weight in the formula with the one you want to gain.

For example, you want to weigh 60 kilograms.

0.9 calories x 60 kilograms x 24 hours = 1296 calories. This is your daily requirement to lose weight.

However, these calculations are correct for people with a sedentary lifestyle. At the same time, if you play sports and you are a man, then add 400 - 500 to the resulting figure. If you play sports and you are a woman, then add another 250 - 350 kcal.

Take care of your weight loss safety

If you really have problems with weight, then lose weight only under the supervision of a doctor. If you just decide to lose a few kilograms, for example, for the beach season, then it will be enough to exclude simple carbohydrates and saturated fats from your daily menu and add more physical activity to your daily routine.

Losing weight should promote health and beauty, and not harm them.

When you lose weight very quickly, your liver suffers greatly. After all, the fats we hate are not burned anywhere and do not disappear from the body, as is commonly thought, they are simply processed into other chemical elements. The first sign of excessively rapid weight loss is the appearance of fatty acids in the blood plasma in large quantities. This is poison for her, and the liver rushes to the rescue and begins to cleanse the blood. These fats are already accumulating in it, but in a different form. This may well lead to cirrhosis of the liver, and as you know, people die from it.

In order to lose weight, you do not need to starve or take any special medications. This hasn't benefited anyone yet. You shouldn’t trust advertisements about miracle remedies that will allow you to eat as much as you want, whatever you want, and lose weight at the same time. This doesn't happen. You can't fool the body. You just need to control yourself to spend more calories daily than you consume. Exhausting diets, among other things, cause hair loss and nails to deteriorate. Fasting has a detrimental effect on the heart and muscle function.

In addition to maintaining the balance of microelements, you also need to consume the required amount of fiber and fluid per day. It is advisable to eat food at the same time every day. For people losing weight, three meals a day with the last meal three to three and a half hours before bedtime would be ideal. Before creating a menu, study the ratio of essential microelements in them in advance. Prepare delicious, healthy, balanced and beautiful food.

Remember that losing weight should be safe and bring joy and ease.

Let us explain how we calculated How many calories does a person need per day?. For some reason, there is a strong opinion that for an ordinary woman the norm is 2000-2500 kcal per day, for a man even more. Well, if a woman is short, or, on the contrary, very tall, do they really need the same amount of calories to maintain their vital functions? Let's do the math.

At the moment, one of the most accurate formulas is considered to be the Muffin-Jeor formula, developed in 1990 (the Harris-Benedict formula is also widely used - but it has been proven that it is less accurate)

For women: OO = 10 * weight (kg) + 6.25 * height (cm) - 5 * age - 161

For men: OO = 10 * weight (kg) + 6.25 * height (cm) - 5 * age + 5

2. To obtain the total calorie consumption per day it is necessary to multiply the basal metabolic rate by the following coefficients:

• Sedentary lifestyle: GS x 1.2
• Light activity (sports 1-3 days a week): OO x 1.375
• Average activity (sports 3-5 days a week): OO x 1.55
• High activity (sport 6-7 days a week): OO x 1.725
• Very high activity (very active sports every day, high physical activity at work, training twice a day): OO x 1.9

We consider a woman height 160 cm, weight 70 kg, age 30 years, office worker.

OO = 10*70kg + 6.25*160 - 5*30 - 161 =1389 kcal

Calorie consumption: OO*1.2 = 1389*1.2 = 1667 kcal.

It turns out that in order not to gain weight, a 30-year-old woman, 160 cm tall, weighing 70 kg, busy with office work, needs to consume no more than 1667 kcal daily, and not the mythical 2000 kcal. Moreover, with age and weight loss, calorie consumption further decreases (see the formula).

Let's calculate how many calories you need per day to lose weight

Now you can determine how many calories you need to lose weight. Purely theoretically, you need to receive fewer calories than the total daily consumption calculated by the formula. How much less?

To safely lose weight, experts advise reducing daily calories by 20%, i.e. daily calorie content multiplied by 0.8. You can, of course, also reduce your caloric intake (and many people who count calories do this), losing weight will be faster, but here it is important to find a balance between speed (and when you immediately see the result, you will gain strength) and the safety of losing weight (without slowing down your metabolism, which can happen if you reduce calories too much).

For very rapid weight loss, a deficit of 40% is created. That is, for our example, 0.6 * 1667 = 1000 kcal.

But you should remember: Safe calorie limit without medical supervision - 1200 kcal (for women) and 1800 kcal (for men).

For our woman - 0.8 * 1667 kcal = 1334 kcal is necessary for safe and comfortable weight loss

Why do we need a zigzag (or roller coaster) of calories?

This uneven calorie intake throughout the week does not allow metabolism to decrease. The zigzag method is also used to overcome the plateau effect. In addition, there are days with increased calorie content (for example, Saturday). It is convenient to use such days for various events: holidays, picnics, barbecues, and so on.