We count calories to lose weight without harm to the body

We count calories to lose weight without harm to the body.

Determination of the daily needs of the body

The weight loss program, which allows you to calculate the number of calories needed for consumption per day, includes:

  • Counting caloriescalculation of the daily requirement in calories for weight loss;
  • determining the number of calories for certain foods or ready meals;
  • calculation of the required portion of dishes to eat.

That is, you need to understand how many calories are needed for the body per day, how much is required for certain dishes, and accordingly, what should be the portion for weight loss.

The total number of calories that a person should eat from ready-made meals and products depends on the daily (daily) energy consumption.

According to the data of the American physiologists Frank Kachi and William McArdle, women use an average of 2,000 calories (a kilo attachment is sometimes overlooked), men - 2,800. However, this figure varies significantly depending on age, weight, and especially the type of employment.It will not be right for people with a low-active lifestyle and people-athletes to receive the same amount of energy from the food eaten.

The girl thinks what to eatThat is why it is important to correctly calculate how much energy you spend per day. When it becomes known, you will need to eat less for weight loss (the process of splitting fat accumulated in the body will start). And to maintain the desired weight - as much as spent.

Formula for the perfect figure

An ideal calculator that will allow you to correctly determine the expenditure of energy per day should take into account: gender, weight, height, age, coefficient of vital activity, muscle and fat body mass.

Some of these indicators are difficult to determine, therefore, we consider options where the formula is simpler.

A great way - calculators presented on thematic sites (diets.ru). They allow you to make an accurate calculation of the number of calories.

The easiest way to calculate the required rate of food consumption, taking into account only gender, weight and age.

The formula presented on diets.ru is as follows:

Women:Meals with Calories

  • from 18 to 30 years: (H x 0.062 + 2.036) x 240, where B is weight in kg;
  • from 31 to 60 years: (H x 0.034 + 3.54) x 240;
  • from 61 years old: (B x 0.04 + 2.75) x 240;

Men:

  • from 18 to 30 years: (H x 0.063 + 2.9) x 240, where B is weight in kg;
  • from 31 to 60 years: (B x 0.05 + 3.65) x 240;
  • from 61 years old: (B x 0.05 + 2.46) x 240;
Example: if a woman at the age of 25 years old weighs 60 kg and does not have great physical exertion, then her norm for losing weight per day = (60 x 0.062 + 2.036) x 240 = 1381.44 Kcal (kilocalories).

On the website diets.ru there is a program with such a calorie per day, which implies a diet of healthy and tasty dishes.

What is the basal metabolic rate and how to determine it

The girl is sleepingA more accurate formula uses the calculation with the definition of HEO (basal metabolic rate). HEO is the number of calories needed for daily functioning in a calm state (sleep). When calculating it, the weight, height, age and sex of a person are taken into account.

The formula, taking into account the HEA, which diets.ru recommends, is accurate for people with average lean body mass without severe obesity.

But her calculator does not take into account muscle mass, therefore, for people with a large mass of muscles (athletes, bodybuilders), the result will be underestimated, and those suffering from obesity will receive an overestimated number. Correct for them will take into account this feature. The formula is as follows:

  • calculation for women: HEO = 655 + (1.8 x height in cm) + (9.6 x weight in kg) - (4.7 x age in years);
  • calculation for men: HEO = 66 + (5 x height in cm) + (13.7 x weight in kg) - (6.8 x age in years).
Example: the formula for a woman with height 160, weighing 60 at the age of 30 years of age works like this: HEO = 655 + (1.8 x 160) + (9.6 x 60) - (4.7 x 30) = 1378 Kcal per day.

How to calculate the level of activity?

Activity level is measured as a coefficient that shows how much more energy a person spends per day compared to his total inactivity (HEO). The following factors are distinguished:

  • 1.2 - office work, the absence or minimum of physical activity;Girl doing stretching
  • 1.375 - low physical activity, 1-3 times a week simple workouts;
  • 1.55 - moderate activity, 3-5 workouts per week;
  • 1.725 - increased physical activity, 6 workouts per week;
  • 1.9 - very large physical activity, workout twice a day.

Take the previous example, where we got a HEI = 1378 Kcal. If this woman leads a low-active lifestyle, she sits at the gym almost all the time and does not go to the gym, then her activity coefficient = 1.2.

The calculation of daily calorie needs = 1376 x 1.2 = 1653.6 Kcal. So, the program for her weight loss should consist of dishes at approximately the same caloric content.

How to determine calorie foods using the table

Apples on scalesCalculator to help determine the calorie content of foods is simple.There is a special calorie table, which indicates the number of calories per 100 grams (see below).

To find out the energy value of the product, you need to weigh it and compare it on the table.

Fruits

Vegetables

Apricots 47 Eggplant 28
Avocado 100 Green pea 75
Quince 30 Zucchini 18
Cherry plum 38 Cabbage is common 23
A pineapple 44 Cauliflower 12
Orange 45 Sauerkraut 28
Ap6yz 40 Red cabbage 27
Bananas 90 Cauliflower 18
Grapes 70 Boiled potatoes 60
Cherry 25 Onions (greens) 18
Grapefruit 30 Onion 43
Pear 42 Carrot 33
Melon 45 Cucumbers 15
Blackberry 32 Bulgarian sweet pepper 19
Wild strawberry 38 Parsley 23
Kiwi 50 Tomatoes 20
Dogwood 41 Rhubarb 16
Cranberry 33 Radish 16
Gooseberry 48 Radish 25
Lemon 30 Turnip 23
Raspberries 45 Salad 11
Mandarin 41 Beet 40
Peaches 45 Pumpkin 20
Plum 44 Dill 30
Currant 43 Horseradish 49
Cherries 53 Garlic 60
Blueberries 44 Spinach 16
Apples 45 Sorrel 27

Bakery products

Dried fruits

Sugar 295 Raisins 270
Flakes made from rye flour 375 Figs 290
Buns 301 Kishmish 310
Bagel 330 Dried apricots 290
Black bread 206 Dates 290
Wheat bread 266 Prunes 220
Rye bread 213 Apples 210

Meat and poultry

Milk products

Mutton 316 White cheese 261
Ham 366 Yogurt 51
Beef stew 180 Kefir fat 61
Beef 170 Kefir (1.5%) 39
Brisket 475 Kefir nonfat 31
Goose 301 Milk (3.2%) 62
Turkey 150 Whole cow milk 68
Sausage var. 250 Ice cream 220
Sausage p / k 380 Sour milk 59
Brisket 430 Ryazhenka 85
Rabbit meat 115 Cream (10% fat) 120
Cooked chicken 131 Cream (20% fat) 300
Fried chicken 212 Sour cream (10%) 115
Beef liver 100 Sour cream (20%) 210
Kidney 66 Dutch cheese 357
Sausages 160 Cheese Lambert 377
Pork chop 265 Parmesan cheese 330
Pork Stew 350 Russian cheese 371
A heart 87 Sausage cheese 267
Sausages 236 Curd cheese 380
Veal 90 Cottage cheese (18% fat) 225
Duck 405 Low-fat cottage cheese 81
Tongue 165 Cottage cheese with sour cream 261

 

Mushrooms

The nuts

Fresh white mushrooms 25 Sunflower seeds 580
Dried white mushrooms 211 Walnuts 652
Scald mushrooms 26 Ground nuts 470
Mushrooms in sour cream 230 Cedar nuts 620
Fried mushrooms 165 Almond 600
Honey agaric 20 Pistachios 620
Boletus 30 Hazelnut 670
Aspen mushrooms 30

 

Fish and seafood

Oil, sauces

Caviar 250 Baked fat 930
Pollock roe 130 Ketchup 80
Squid 7s Mayonnaise 625
Fried carp 145 Light mayonnaise 260
Shrimp 85 Cream margarine 745
Crabs 70 Margarine sandwich 670
Pollock 70 Baking margarine 675
Sea Kale 16 Corn oil 900
Perch 95 Olive oil 825
Sunflower oil 901
Butter 750
Chicken Egg 1 pc. 65 Soybean oil 900
Egg powder 540 Ghee 885

 

Cereals and legumes

Green peas 280
Wheat flour 348
Rye flour 347
Cocoa 375
Buckwheat 346
Manka 340
Oatmeal 374
Perlovka 342
Millet 352
Barley 343
Corn 369
Macaroni 350
Pic 337
Soy 395
Beans 328
Lentils 310

Also, the table will help determine the calorie content of ready meals. The program is as follows: take the weight of each product from ready-made dishes, summed up in the overall result.

Why counting calories is so important?

Calculating the necessary daily intake of calories is very important for losing weight. With it, the necessary diet is selected with the composition of dishes you like, a special weight loss program is drawn up. On the portal diets.ru you can develop an individual program that will help to get rid of extra pounds without harming the body.

Calculating calorie intake is necessary in order not to harm health.

Do not forget about the danger of diets. The Bormenthal Diet Calculator shows that for weight loss it is necessary to use from 1000 (for girls with low-active lifestyle) to 1600 Kcal. But according to WHO, the minimum daily calorie count should not be below 1,200.

Girl eats vegetables and fruitsIn order not to fall into the extremes of low-calorie diets, as is possible with the Bormental diet, it is necessary to calculate everything correctly. Recipes for healthy dishes that will delight in taste and will not contribute to weight gain can be found on such resources as edimka.ru, povarenok.ru, misfit.ru.

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  • We count calories to lose weight without harm to the body

    We count calories to lose weight without harm to the body

    We count calories to lose weight without harm to the body

    We count calories to lose weight without harm to the body

    We count calories to lose weight without harm to the body

    We count calories to lose weight without harm to the body

    We count calories to lose weight without harm to the body

    We count calories to lose weight without harm to the body

    We count calories to lose weight without harm to the body

    We count calories to lose weight without harm to the body

    We count calories to lose weight without harm to the body We count calories to lose weight without harm to the body We count calories to lose weight without harm to the body We count calories to lose weight without harm to the body We count calories to lose weight without harm to the body We count calories to lose weight without harm to the body We count calories to lose weight without harm to the body We count calories to lose weight without harm to the body We count calories to lose weight without harm to the body We count calories to lose weight without harm to the body We count calories to lose weight without harm to the body We count calories to lose weight without harm to the body We count calories to lose weight without harm to the body We count calories to lose weight without harm to the body We count calories to lose weight without harm to the body