The rapid development of scientific knowledge in the field of weight loss is bearing fruit. More and more methods are offering their new radical visions on weight loss mechanisms. Many of them criticize calorie counting, although previously this method was considered the main one, 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 to 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 you should 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 part 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 perspective, 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 calorie intake per day is calculated according to a larger value - kilocalorie.
Not everyone thinks about how much energy the body expends to complete daily tasks. Scientists have found that on average, the female body spends about fifteen hundred 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, amounting to 1, 800 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 main one, but there are other energy costs as well. Physical activity also involves burning calories. A leisurely walk consumes about 150 kilocalories per hour, while intense sports can burn much more - up to 400-500. Calories consumed daily are used to support human life. All energy not consumed by the body is stored. That is why, for effective and noticeable weight loss, it is necessary to create a daily energy deficit, the size of which should be approximately 500-700 calories. To achieve the desired effect, you can count calories yourself or use a ready-made menu.
Expert opinion
Considering 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 outdated or impractical, just like gravity. Try throwing a pen or pencil above you - and everything will become clear. The laws of nature always work. They form the basis of all effective weight loss methods. Knowing and understanding these rules helps 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 needed to heat 1 gram of water to 1 degree Celsius. This is a very small value, so calories are usually measured in thousands - kilocalories, kcal. A woman's body spends about 1, 500 kcal per day to maintain vital functions (heart rate, respiration, muscle tone, peristalsis, body temperature and other processes), a man's about 1, 800 kcal. The amount of energy the body expends to maintain life is called basal metabolism. To more accurately calculate this value, there are special devices - a body composition analyzer and a metabolograph.
This part of energy consumption is the main one, but not the only one. Physical activity also uses energy, but a little less. For example, active sports like swimming and cycling only burn 150-250 kcal of energy in 60 minutes, it all depends on the intensity of the workout. For noticeable weight loss, it is necessary to create an energy deficit equal to approximately 500-700 kcal from these figures, that is, women should eat within 1200 kcal per day, men- about 1500 kcal for stable weight loss without harming the body. and all its systems. And then you can go one of two ways: directly count calories or introduce indirect calorie restriction through diet and diet selection.
Direct calorie counting requires some skill and persistence at first, but for many people it works better than any weight loss diet. How to count calories? To do this, you need to know the mass of the product (after weighing it on an electronic food scale), know the calorie content of the product per 100 grams, and also have paper, a pen, a calculatorand a few minutes of available time.
Thus, the process ofWeight loss is a change in the balance between energy in and energy out. The most direct, simple and accessible way for everyone is to limit the caloric content of foods by counting calories, which, if the appropriate caloric content is respected, will guarantee the breakdown of fats, according to the law of conservation of'energy. However, the direct method of counting calories has drawbacks. Firstly, it does not report anything on satiety: for example, for the same figure of 1200 kcal per day you can be both very full and very hungry, it all depends on the diet, the products included 1200 kcal - or two barsof chocolate or five full-fledged meals from healthy and permitted foods. Secondly, with an incorrectly chosen diet with a low-calorie diet, weight will decrease, but this may be associated with health risks - for example, not only fat, but also muscle tissue can be lost in case of protein deficiencyin food. . And third, you won't be counting calories for the rest of your life; after losing weight, you need to develop other mechanisms and habits to maintain it. These reasons and more 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 presented to the public in 1919 by famous scientists Francis Gano Benedict and James Arthur Harris. There are two varieties: for men and for women.
66 + [13. 7 x weight (kg)] + [5 x height (cm)] - [6. 76 x age (in years)] - for men;
655 + [9. 6 x weight (kg)] + [1. 8 x height (cm)] - [4. 7 x age (in years)] - for women.
This calculation formula may be incorrect for modern residents of the metropolis, since the research was carried out at the beginning of the last century. This nuance should be taken into account when calculating the number of calories, especially for people whose body mass index exceeds the established norm.
The Mifflin-San Geor formula was developed much later - at the end of the last century, in the 90s. Today it is considered the most accurate and popular.
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 specifics 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 correctly count consumed calories is the first step towards a healthy and beautiful body. This technique does not impose any restrictions on specific products. But if you take into account your entire diet every day, it becomes clear that it is much better to eat a plate of meat salad than a small bar of chocolate or some kind of confectionery. Their calorie content is approximately the same, but their nutritional value is noticeably 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 offers a reasonable approach to nutrition, without stress and serious restrictions. The body easily tolerates a new diet;
- the possibility of calculating the number of calories consumed allows you to choose a complete diet rich in nutritional components, vitamins, minerals, which distinguishes this technique from different types of diets and fasting;
- Each person can independently determine how many calories they need 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 a weight loss clinic due to the remoteness of settlements from urban centers, various material restrictions and life circumstances;
- The calorie counter will allow you to calculate your diet for free, include your favorite dishes and ensure compliance with the proportions of proteins, fats and carbohydrates.
The calculation algorithm consists of three successive 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 practical formulas should be used to calculate the basal metabolic rate. Example: a woman measuring 170 cm and weighing 75 kg, aged 36, should consume no less than:
655+9. 6×75+1. 8×170-4. 7×36=1512 kcal
This amount of energy will be 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, total absence of sport;
- 1, 375 – sedentary lifestyle, light physical activity 1 to 2 times a week;
- 1. 55 – average activity, sufficient load 2 to 4 times a week;
- 1, 725 – active lifestyle, active work, training about 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:
1, 512 kcal × 1. 55 = 2, 344 kcal
This value is the required daily norm. This is the number of 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 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 the standard in everyday life. Nutritionists suggest setting a lower minimum limit and a maximum upper limit. This will help avoid breakdowns: if you really want something forbidden, you can eat it. But the next day, reduce the norm a little:
- upper limit: calorie norm + 100;
- lower limit: caloric norm – 200.
In addition, it is recommended to maintain the ratio of proteins, fats, carbohydrates:
- proteins 10 to 25% of the daily diet;
- fats – 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. Counting calories reduces restrictions and lets you grab your favorite foods. The main thing is to conscientiously keep a diary, write down each product consumed, each piece of sugar. But there is a special technique for losing weight, offered in weight loss clinics. It is based on an integrated approach, a combination of nutrition and psychology. This allows you to achieve optimal results and effective weight loss.
Calorie charts
The table of calorie content of foods will help you prepare your daily diet. It contains basic products that usually form the basis of the diet. For all other store-bought products, the calorie, protein, fat and carbohydrate content is listed on the package.
Dairy products
| Product (for 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Dry cream | 23. 0 | 42. 7 | 26. 3 | 579. 0 |
| Powdered whole milk | 26. 0 | 25. 0 | 37. 5 | 476. 0 |
| Skimmed milk powder | 37. 9 | 1. 0 | 49. 3 | 350. 0 |
| Condensed milk with sugar | 7. 2 | 8. 5 | 56. 0 | 320. 0 |
| Cow milk | 3. 2 | 3. 6 | 5. 1 | 61. 0 |
| Sour cream, 30% fat | 2. 4 | thirty, | 3. 1 | 294. 0 |
| Fat cottage cheese | 14. 0 | 18, | 2. 8 | 232. 0 |
| Cream, 20% fat | 2. 8 | 20. 0 | 4. 5 | 206. 0 |
| Cream, 10% fat | 2. 8 | 10, 0 | 4. 8 | 118. 0 |
| Whole kefir | 2. 8 | 30 | 3. 6 | 56. 0 |
| Hard cheese | 23. 0 | 29. 0 | 0, 0 | 360. 0 |
| "Dutch" cheese | 26. 0 | 26. 8 | 0, 0 | 352. 0 |
| Cheese "Poshekhonsky" | 26. 0 | 26. 5 | 0, 0 | 350. 0 |
| Melted cheese | 22. 0 | 27. 0 | 0, 0 | 340. 0 |
| Brynza | 17. 9 | 20. 1 | 0, 0 | 260. 0 |
| Butter without salt | 0. 5 | 82. 5 | 0. 8 | 748. 0 |
| Ice | 3. 3 | 10, 0 | 20. 1 | 179. 0 |
| Milk margarine | 0, 3 | 82. 0 | 1. 0 | 743. 0 |
| "Provençal" Mayonnaise | 2. 8 | 70. 0 | 2. 6 | 624. 0 |
Bread and cereals
| Product (for 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Wheat flour, whole grains | 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 |
| Barley groats | 10: 00 a. m. | 1h30 | 66. 31 | 324. 00 |
| pearl barley | 9. 3 | 1. 1 | 67. 5 | 320. 0 |
| Groats "Hercules" | 11. 0 | 6. 2 | 49. 2 | 305. 0 |
| groats | 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 Crackers | 8. 5 | 10. 8 | 69. 6 | 398. 0 |
| Pasta, V. S. | 10. 4 | 1. 1 | 74. 9 | 337. 0 |
| Butter bun | 7. 6 | 5. 2 | 56. 8 | 295. 0 |
| loaf of bread | 7. 7 | 30 | 53. 3 | 235. 0 |
| Yeast | 12. 7 | 2. 7 | 0, 0 | 75. 3 |
Vegetables and fruits
| Product (for 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Green peas | 5. 0 | 0, 2 | 13. 8 | 73. 0 |
| Ground tomatoes | 1. 1 | 0, 2 | 5. 0 | 23. 0 |
| 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 |
| Bulb onions | 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 |
| Beet | 1, 5 | 0, 1 | 12, 8 | 42. 0 |
| Pumpkin | 1. 0 | 0, 1 | 5. 9 | 25. 0 |
| Spinach | 2. 9 | 0, 3 | 2. 5 | 22. 0 |
| Pears | 0, 4 | 0, 3 | 10. 9 | 49. 0 |
| Apples | 0, 4 | 0, 4 | 11. 8 | 45. 0 |
| Peaches | 0, 3 | 0, 1 | 11. 3 | 43. 0 |
| Apricots | 0. 9 | 0, 1 | 10. 8 | 41. 0 |
| Oranges | 0. 9 | 0, 2 | 10. 3 | 40. 0 |
| Watermelon | 0. 7 | 0, 2 | 7. 9 | 38. 0 |
| Melon | 0, 6 | 0, 0 | 10. 3 | 38. 0 |
| Grapefruits | 0. 9 | 0, 2 | 10. 3 | 35. 0 |
| Strawberries | 0. 8 | 0, 4 | 11. 2 | 34. 0 |
Dried fruits and beans
| Product (for 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Dried apricots | 3. 3 | 62. 6 | 30. 8 | 241. 0 |
| Grape | 2. 5 | 78. 4 | 16. 5 | 296. 0 |
| Appointment | 2. 4 | 75. 0 | 20. 5 | 282. 0 |
| Prunes | 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 pears | 2. 3 | 62. 6 | 20. 0 | 249. 0 |
| Dried peaches | 30 | 68. 5 | 18. 0 | 274. 0 |
| Peas | 54. 8 | 0, 1 | 8. 5 | 298. 0 |
| Chickpeas | 54. 2 | 20. 1 | 5. 0 | 328. 6 |
| Soy | 34. 9 | 17. 3 | 17. 3 | 364. 0 |
| Beans | 21. 0 | 2. 0 | 47. 0 | 298. 0 |
Meat
| Product (for 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Pork | 11. 7 | 33. 3 | 0, 0 | 491. 0 |
| Beef | 18. 5 | 16. 0 | 0, 0 | 218. 0 |
| Mutton | 15. 6 | 16. 3 | 0, 0 | 209. 0 |
| Rabbit meat | 21. 1 | 15. 0 | 0, 0 | 183. 0 |
| Liver of beef | 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 |
Sausages
| Product (for 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Amateur sausage | 17. 3 | 39. 0 | 0, 0 | 420. 0 |
| Half-smoked sausage | 16. 5 | 63. 6 | 0, 0 | 376. 0 |
| Milk sausages | 11. 0 | 22. 8 | 1. 6 | 266. 0 |
| Doctor's sausage | 12, 8 | 22. 2 | 1, 5 | 257. 0 |
| Sausage var. separated | 11. 0 | 21. 0 | 0, 0 | 240. 0 |
Eggs
| Product (for 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Raw chicken egg | 12. 7 | 11. 5 | 0. 7 | 157. 0 |
| Blend | 12. 9 | 11. 6 | 0. 8 | 160. 0 |
| Egg white | 10. 5 | 0, 0 | 1. 0 | 50. 0 |
| Egg yolk | 16. 7 | 30. 8 | 1. 7 | 358. 0 |
Fish and seafood
| Product (for 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 | 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 |
| Flounder with tomato (canned) | 12. 6 | 5. 4 | 6. 0 | 125. 0 |
Candy
| Product (for 100 g of product) | Protein (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 |
| Dear | 0, 6 | 0, 0 | 80. 5 | 312. 0 |
| Sugar | 0, 2 | 0, 0 | 99. 6 | 377. 0 |