The rapid development of scientific knowledge in the field of weight loss is bearing fruit. More and more methods are offering us their new, radical insights into the mechanisms of weight loss. Many of them criticize calorie counting, although previously this method was considered the main one, accepted for almost all diets and 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 based on your weight and height? How important are these skills? Let's take a closer look in this article.
Why you need to count calories
The calculation of calories 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 component of the most effective weight loss methods. Knowing and understanding this issue will help you effectively and successfully solve important problems related to weight loss and achieve the desired results.
From a biological point of view, one 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 with a larger value - kilocalories.
Not everyone thinks about how much energy the body spends to perform daily tasks. Scientists have established that a woman's body spends about one and a half thousand kilocalories on average to maintain vital functions. Due to this, breathing, heartbeat, muscle tone, peristalsis, constant body temperature and other processes in the body are ensured. For men, this value is slightly higher and amounts to 1800 calories. This value has a special name - basal or basic metabolism. To determine it, special formulas or special devices are used - body composition analyzer and metabolograph.
The component is the main one, but there are other energy costs besides it. Physical activity also involves burning calories. A leisurely walk consumes about 150 kilocalories per hour, and intense sports burn much more - up to 400-500. Calories consumed daily are used to support human life. All the energy that is not consumed by the body is stored. Therefore, for effective, noticeable weight loss, it is necessary to create a daily energy deficit, the size of which should be approximately 500-700 calories. To get the desired effect, you can count calories yourself or use a ready-made menu.
Expert opinion
Given that the basis of counting calories is the law of conservation of energy - a law of nature as fundamental as, say, gravity - we can say that calories are outdated or inconvenient, just like gravity. Try throwing a pen or pencil above you - and everything will become clear. The laws of nature are always at work. They are 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 issues related to weight loss. So what is a calorie?
1 calorie is the amount of energy needed to heat 1 gram of water by 1 degree. This is a very small value, so calories are usually measured in thousands - kilocalories, kcal. A woman's body spends about 1500 kcal daily to maintain vital functions (heart rate, breathing, muscle tone, peristalsis, body temperature and other processes), a man's body about 1800 kcal. The amount of energy the body uses to stay alive is called the basal metabolic rate. To calculate this value more accurately, there are special devices - body composition analyzer and metabolograph.
This part of energy consumption is the main one, but not the only one. Physical activity also consumes energy, but somewhat less. For example, such active sports as swimming and cycling burn only 150-250 kcal of energy in 60 minutes, it all depends on the intensity of the training. For noticeable weight loss, it is necessary to create an energy deficit equal to about 500-700 kcal from these indicators, that is, women need to 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 approach it in two ways: count calories directly or introduce indirect calorie restriction through diet and diet selection.
Direct calorie counting takes some skill and persistence in the early stages, 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 the food on an electronic scale), know the calorie content of the product per 100 grams, and also have paper, a pen, a calculator and a few minutes. time at hand.
So, the process of losing weight is a change in the balance between incoming and outgoing energy. The most direct, simple, accessible way for everyone is to limit the caloric content of food by counting calories, which by following the proper caloric content will guarantee the breakdown of fat, according to the law of conservation of energy. However, the direct calorie counting method has its drawbacks. First, nothing is said about satiety: for example, for the same indicator of 1200 kcal per day, you can be very full and very hungry, it all depends on the diet, the products included in 1200 kcal - this is two bars of chocolate or five full meals from permitted, healthy food. Secondly, with an incorrectly selected diet on a reduced-calorie diet, weight will decrease, but this may be associated with health risks - for example, not only fat, but also muscle tissue may be lost if there is a protein deficiency in the diet. . And third, you don't count calories for the rest of your life; Once you've lost weight, you need to develop other mechanisms and habits to keep it off. These and other reasons make calorie intake a necessary but not the only way to lose weight.
Calorie counting formulas
You can calculate your daily calorie intake for weight loss using the following two formulas.
The Harris-Benedict formula was developed and introduced to people in 1919 by the famous scientists Francis Gano Benedict and James Arthur Harris. It has two types: for men and 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, because the study was conducted 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 nineties. It is considered the most accurate and popular today.
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 specifics of nutrition 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 the calories consumed is the first step to a healthy, beautiful body. This technique does not impose any restrictions on specific products. But if you consider your daily diet, it becomes clear that it is much better to eat a plate of meat salad than a small chocolate bar or some kind of pastry. Their caloric content is about the same, but their nutritional value differs significantly.
Calorie counting is considered an effective way to lose weight and is included in many weight loss systems. This is explained by the following advantages:
- This method provides a reasonable approach to nutrition, without stress and serious restrictions. The body easily tolerates a new diet;
- The ability to calculate the number of calories consumed allows you to choose a complete diet rich in nutritional components, vitamins, minerals, which distinguishes this technique from various types of diets and fasting;
- Each person can independently determine how many calories should be consumed per day. For this purpose, there is a special calorie calculator for weight loss online. It can be useful for people who do not have the opportunity to contact competent specialists or a weight loss clinic due to the distance of settlements from urban centers, various material limitations 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 stages: 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 convenient formulas should be used to calculate the basic metabolic rate. Example: a woman 170 cm tall, weighing 75 kg, at the age of 36 should consume at least:
655+9, 6×75+1, 8×170-4, 7×36=1512 kcal
This amount of energy will be enough to sustain life.
Step 2: Determine your daily activity
The value obtained as a result of basal metabolism should be multiplied by the activity coefficient:
- 1. 2 – low activity, complete absence of sports;
- 1. 375 – sedentary lifestyle, light physical activity 1-2 times a week;
- 1, 55 – average activity, sufficient load 2-4 times a week;
- 1. 725 – active lifestyle, active work, exercise 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:
1512 kcal × 1. 55 = 2344 kcal
This value is the required daily norm. This is how many 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 obtained value - this is exactly how much you need to consume per day to lose weight.
2344 – 500(700) = 1844 (1644) kcal – this is exactly how much the body needs to start losing weight.
Practice shows that it is difficult to maintain the daily norm. Nutritionists recommend setting a minimum lower and maximum upper limit. This will help you avoid accidents: if you really want something forbidden, you can eat it. But the next day, slightly reduce the norm:
- Upper limit: calorie norm + 100;
- Lower limit: calorie norm – 200.
In addition, it is recommended to maintain the ratio of proteins, fats, carbohydrates:
- Protein 10-25% 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 allows you to include your favorite foods. The main thing is to conscientiously keep a diary, write down all the consumed products, every sugar cube. But there are special weight loss techniques that are 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 tables
The table of calorie content of food will help you prepare your daily diet. It contains basic products, which are usually the basis of the diet. For all other products bought in stores, the calorie content, protein, fat and carbohydrates are indicated on the package.
Milk products
| Product (per 100 g product) | proteins (g) | fat (g) | Carbohydrates (g) | energy value (kcal) |
|---|---|---|---|---|
| dry cream | 23. 0 | 42. 7 | 26. 3 | 579. 0 |
| Whole milk powder | 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's 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 |
| Full fat kefir | 2. 8 | 3. 0 | 3. 6 | 56. 0 |
| hard cheese | 23. 0 | 29. 0 | 0. 0 | 360. 0 |
| Dutch cheese | 26. 0 | 26. 8 | 0. 0 | 352. 0 |
| Poshekhonsky cheese | 26. 0 | 26. 5 | 0. 0 | 350. 0 |
| Processed cheese | 22. 0 | 27. 0 | 0. 0 | 340. 0 |
| Brinza | 17. 9 | 20. 1 | 0. 0 | 260. 0 |
| Salted butter | 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 |
| Mayonnaise "Provençal" | 2. 8 | 70. 0 | 2. 6 | 624. 0 |
Bread and cereals
| Product (per 100 g product) | proteins (g) | fat (g) | Carbohydrates (g) | energy value (kcal) |
|---|---|---|---|---|
| Wheat flour, whole grain | 10. 3 | 1. 0 | 69. 0 | 334. 0 |
| millet grain | 11. 5 | 3. 3 | 67. 2 | 348. 0 |
| Buckwheat | 12. 6 | 3. 2 | 54. 3 | 335. 0 |
| Rice porridge | 7. 0 | 1. 0 | 73. 2 | 330. 0 |
| Semolina | 10. 3 | 1. 0 | 67. 7 | 328. 0 |
| Barley groats | 10. 00 | 1. 30 | 66. 31 | 324. 00 |
| Barley groats | 9. 3 | 1. 1 | 67. 5 | 320. 0 |
| "Hercules" cereal | 11. 0 | 6. 2 | 49. 2 | 305. 0 |
| Oatmeal | 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 cookie | 7. 6 | 5. 2 | 56. 8 | 295. 0 |
| Bread | 7. 7 | 3. 0 | 53. 3 | 235. 0 |
| yeast | 12. 7 | 2. 7 | 0. 0 | 75. 3 |
Vegetables and fruits
| Product (per 100 g product) | proteins (g) | fat (g) | Carbohydrates (g) | energy value (kcal) |
|---|---|---|---|---|
| green peas | 5. 0 | 0. 2 | 13. 8 | 73. 0 |
| crushed tomatoes | 1. 1 | 0. 2 | 5. 0 | 23. 0 |
| potatoes | 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 |
| onion bulb | 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 |
| Cucumber | 0. 8 | 0. 1 | 3. 8 | 14. 0 |
| Pickles | 0. 8 | 0. 1 | 2. 3 | 13. 0 |
| Pepper | 1. 3 | 0. 0 | 7. 2 | 27. 0 |
| Radish | 1. 9 | 0. 2 | 8. 0 | 35. 0 |
| tourniquet | 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 |
| Beetroot | 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 |
| Pear | 0. 4 | 0. 3 | 10. 9 | 49. 0 |
| Apple | 0. 4 | 0. 4 | 11. 8 | 45. 0 |
| Peach | 0. 3 | 0. 1 | 11. 3 | 43. 0 |
| Apricot | 0. 9 | 0. 1 | 10. 8 | 41. 0 |
| Orange | 0. 9 | 0. 2 | 10. 3 | 40. 0 |
| Summer | 0. 7 | 0. 2 | 7. 9 | 38. 0 |
| Melon | 0. 6 | 0. 0 | 10. 3 | 38. 0 |
| Grapefruit | 0. 9 | 0. 2 | 10. 3 | 35. 0 |
| Irrigation | 0. 8 | 0. 4 | 11. 2 | 34. 0 |
dried fruit and beans
| Product (per 100 g product) | proteins (g) | fat (g) | Carbohydrates (g) | energy value (kcal) |
|---|---|---|---|---|
| dried apricots | 3. 3 | 62. 6 | 30. 8 | 241. 0 |
| with raisins | 2. 5 | 78. 4 | 16. 5 | 296. 0 |
| dates | 2. 4 | 75. 0 | 20. 5 | 282. 0 |
| Plum | 2. 3 | 65. 6 | 25. 0 | 264. 0 |
| Fig | 3. 3 | 63. 8 | 30. 0 | 249. 0 |
| dried apple | 3. 2 | 68. 0 | 20. 0 | 273. 0 |
| dried pear | 2. 3 | 62. 6 | 20. 0 | 249. 0 |
| Dried peaches | 3. 0 | 68. 5 | 18. 0 | 274. 0 |
| peas | 54. 8 | 0. 1 | 8. 5 | 298. 0 |
| chick | 54. 2 | 20. 1 | 5. 0 | 328. 6 |
| soy | 34. 9 | 17. 3 | 17. 3 | 364. 0 |
| bean | 21. 0 | 2. 0 | 47. 0 | 298. 0 |
meat
| Product (per 100 g product) | proteins (g) | fat (g) | Carbohydrates (g) | energy value (kcal) |
|---|---|---|---|---|
| Pork | 11. 7 | 33. 3 | 0. 0 | 491. 0 |
| Beef | 18. 5 | 16. 0 | 0. 0 | 218. 0 |
| Lamb meat | 15. 6 | 16. 3 | 0. 0 | 209. 0 |
| Rabbit meat | 21. 1 | 15. 0 | 0. 0 | 183. 0 |
| Beef liver | 17. 9 | 3. 7 | 0. 0 | 105. 0 |
| cow 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 (per 100 g product) | proteins (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 sausage | 11. 0 | 22. 8 | 1. 6 | 266. 0 |
| Doctor's Sausage | 12. 8 | 22. 2 | 1. 5 | 257. 0 |
| I'm a sausage. separately | 11. 0 | 21. 0 | 0. 0 | 240. 0 |
eggs
| Product (per 100 g product) | proteins (g) | fat (g) | Carbohydrates (g) | energy value (kcal) |
|---|---|---|---|---|
| Raw chicken egg | 12. 7 | 11. 5 | 0. 7 | 157. 0 |
| Melange | 12. 9 | 11. 6 | 0. 8 | 160. 0 |
| White eggs | 10. 5 | 0. 0 | 1. 0 | 50. 0 |
| The heart of a dog | 16. 7 | 30. 8 | 1. 7 | 358. 0 |
Fish and seafood
| Product (per 100 g product) | proteins (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 |
| shrimps | 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 |
| 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 Blanch. in oil | 13. 1 | 25. 1 | 0. 0 | 278. 0 |
| Flask in tomatoes (canned) | 12. 6 | 5. 4 | 6. 0 | 125. 0 |
Sweets
| Product (per 100 g product) | proteins (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 |
| hematogen | 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 |
| Marmalade | 0. 0 | 0. 2 | 77. 1 | 289. 0 |
| honey | 0. 6 | 0. 0 | 80. 5 | 312. 0 |
| Sugar | 0. 2 | 0. 0 | 99. 6 | 377. 0 |