The rapid development of science in the field of weight loss is bearing fruit. More and more methods are offering new and radical views on the mechanisms of weight loss. Many of them criticize calorie counting, although previously this method was considered the main one, was accepted in 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 calorie intake by knowing your weight and height? How important are these skills? Let's take a closer look in this article.
Why you need to count calories
Calorie calculations are based on the law of conservation of energy - one of the most important and fundamental laws of nature. It always works, which is why it is an important component of the most effective weight loss methods. Knowledge and understanding of these issues will help you effectively and successfully solve important problems related to weight loss and achieve the results you want.
From a biological point of view, one calorie is the required amount of energy expended to heat one gram of water by one degree Celsius under normal atmospheric conditions. This value is very small, so the calorie intake per day is calculated in larger values - kilocalories.
Not everyone thinks about how much energy the body expends to perform daily tasks. Scientists have found that the average woman's body spends about one and a half thousand kilocalories to maintain vital functions. Due to this, breathing, heartbeat, muscle tone, peristalsis, constant body temperature and other processes occurring in the body are guaranteed. For men, this value is slightly greater, namely 1800 calories. This value has a special name - basal or basic metabolism. To determine it, special formulas or special devices are used - body composition analyzers and metabolographs.
The components are the main ones, but apart from that there are other energy costs. Physical activity also involves burning calories. A leisurely walk consumes about 150 kilocalories per hour, while intense exercise can burn much more - up to 400-500. The calories consumed every day are used to support human life. All energy that is not consumed by the body is stored. That is why for effective and real weight loss, it is necessary to maintain a daily energy deficit, the size of which should be about 500-700 calories. To get 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 fundamental law of nature like gravity, for example - we can say that calories are outdated or inconvenient, as is gravity. Try throwing a pen or pencil at you - and everything will become clear. Natural laws always apply. They are the basis of all effective weight loss methods. Knowledge and understanding of these rules helps you to be effective and successful in solving 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 by 1 degree Celsius. This is a very small value, so calories are usually measured in thousands - kilocalories, kcal. The female body spends about 1500 kcal every day to maintain vital functions (heartbeat, breathing, muscle tone, peristalsis, body temperature and other processes), the male body about 1800 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 - body composition analyzers and metabolographs.
This part of energy consumption is the main one, but not the only one. Physical activity also uses energy, but less. For example, active sports such as swimming and cycling only burn 150-250 kcal of energy in 60 minutes, all depending on the intensity of the exercise. For real weight loss, it is necessary to create an energy deficit of about 500-700 kcal from these figures, that is, women need to eat within the range of 1200 kcal daily, men - about 1500 kcal for stable weight loss without harm to the body. and all the systems. And then you can do two ways: count calories directly or carry out indirect calorie restriction through diet and diet selection.
Counting calories directly requires skill and persistence in the initial 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 it on an electronic food scale), know the calorie content of the product per 100 grams, and also have paper, a pen, a calculator and a few minutes. time on hand.
So, the process of losing weight is a change in the balance between incoming and expending energy. The most direct and simple way accessible to everyone is to limit the calorie content of food by counting calories, which, if the calorie content is properly observed, will guarantee the breakdown of fat, in accordance with the law of conservation of energy. However, the direct calorie counting method has its drawbacks. Firstly, it does not report anything about satiety: for example, for the same figure of 1200 kcal daily, you can feel both very full and very hungry, it all depends on the diet, products included 1200 kcal - that's two chocolate bars or fivea complete meal of permitted healthy foods. Secondly, with the wrong diet on a low-calorie diet, body weight will decrease, but this may be associated with health risks - for example, not only fat, but also muscle tissue can be lost if there is a lack of protein in the diet. . And thirdly, you won't be counting calories for the rest of your life, once you lose weight, you need to develop other mechanisms and habits to keep it off. These and other reasons make calorie intake a necessity, but not the only tool in the weight loss process.
Formula for calculating calories
You can calculate your daily calorie intake for weight loss using the following two formulas.
The Harris-Benedict formula was developed and introduced to the public in 1919 by 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 body weight (kg)] + [1. 8 x height (cm)] - [4. 7 x age (in years)] - for women.
This calculation formula may be incorrect for residents of a modern metropolis, because the research was carried out at the beginning of the last century. This nuance must 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 body weight (kg)] + [6. 25 x height (cm)] - [4. 92 x age (years)] + 5;
Women - [9. 99 x body weight (kg)] + [6. 25 x height (cm)] - [4. 92 x age (years)] -161.
The formula takes into account the peculiarities 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 calculate the calories consumed is the first step towards a healthy and beautiful body. This technique does not impose any restrictions on specific products. However, if you take into account your entire daily diet, it becomes clear that it is better to eat a plate of meat salad than a small bar of chocolate or some kind of confectionery product. The calorie content is more or less the same, but the nutritional value is very different.
Counting 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 provides a sensible approach to nutrition, without stress and serious restrictions. The body easily tolerates the 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 he needs to consume per day. For this purpose, there are special calorie calculators for weight loss online. It may be useful for people who do not have the opportunity to contact a competent specialist or a weight loss clinic due to the remoteness of the settlement from the city center, various material limitations and life circumstances;
- The calorie counter allows you to calculate your diet for free, enter your favorite dishes and ensure compliance with the proportions of proteins, fats and carbohydrates.
The calculation algorithm consists of three consecutive steps: calculating the basic metabolic rate, determining daily activity, calculating 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 easiest formulas should be used to calculate the basic metabolic rate. Example: a woman with a height of 170 cm, weight 75 kg, aged 36 years should consume at least:
655+9. 6×75+1. 8×170-4. 7×36=1512 kcal
This amount of energy would be sufficient to support life.
Step 2: Determine your daily activities
The resulting basal metabolic value must be multiplied by the activity coefficient:
- 1. 2 – low activity, complete absence of exercise;
- 1. 375 – sedentary lifestyle, light physical activity 1-2 times a week;
- 1. 55 – average activity, moderate 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 fitness three times a week, then:
1512 kcal × 1. 55 = 2344 kcal
This value is the required daily norm. This is how many calories you need to 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 the amount you need to consume per day to lose weight.
2344 – 500(700) = 1844 (1644) kcal – this is the amount the body needs to start losing weight.
Practice shows that it is difficult to maintain the norm every day. Nutritionists recommend setting a minimum lower limit and a maximum upper limit. This will help avoid spoilage: 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 daily diet;
- fat – 20-35%;
- carbohydrates – 45-65%.
This ratio 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 scrupulously keep a diary, writing down every product consumed, every sugar cube. However, there are special techniques for losing weight offered at 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 table
The calorie content table of foods will help in preparing your daily diet. It contains basic products, which usually form the basis of the diet. For all other products purchased in stores, the calorie, protein, fat and carbohydrate content is indicated on the packaging.
Dairy products
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Dry cream | 23. 0 | 42. 7 | 26. 3 | 579. 0 |
| All milk powder | 26. 0 | 25. 0 | 37. 5 | 476. 0 |
| Skim 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 |
| Cheese "Dutch" | 26. 0 | 26. 8 | 0, 0 | 352. 0 |
| Cheese "Poshekhonsky" | 26. 0 | 26. 5 | 0, 0 | 350. 0 |
| Processed cheese | 22. 0 | 27. 0 | 0, 0 | 340. 0 |
| cheese | 17. 9 | 20. 1 | 0, 0 | 260. 0 |
| Unsalted butter | 0. 5 | 82. 5 | 0. 8 | 748. 0 |
| Ice cream | 3. 3 | 10. 0 | 20. 1 | 179. 0 |
| Milk margarine | 0, 3 | 82. 0 | 1. 0 | 743. 0 |
| Mayonnaise "Provencal" | 2. 8 | 70. 0 | 2. 6 | 624. 0 |
Bread and cereal
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Wheat flour, whole wheat | 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 | 1. 30 | 66. 31 | 324. 00 |
| Pearl barley | 9. 3 | 1. 1 | 67. 5 | 320. 0 |
| Groats "Hercules" | 11. 0 | 6. 2 | 49. 2 | 305. 0 |
| Oatmeal | 11. 0 | 6. 1 | 49. 9 | 303. 0 |
| Wheat bread, whole wheat | 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 bread | 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 of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Mung beans | 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 |
| onion | 1. 4 | 0, 0 | 10. 4 | 41. 0 |
| green onions | 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 |
| Turnip | 1. 9 | 0, 2 | 8. 0 | 35. 0 |
| Turnip | 1. 3 | 0, 0 | 3. 1 | 27. 0 |
| Turnip | 1. 2 | 0, 1 | 3. 8 | 21. 0 |
| salad | 1. 5 | 0, 2 | 3. 1 | 17. 0 |
| Beets | 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 |
| Watermelon | 0, 7 | 0, 2 | 7. 9 | 38. 0 |
| Melon | 0, 6 | 0, 0 | 10. 3 | 38. 0 |
| wine | 0, 9 | 0, 2 | 10. 3 | 35. 0 |
| Strawberry | 0. 8 | 0, 4 | 11. 2 | 34. 0 |
Dried fruits and nuts
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Dried apricots | 3. 3 | 62. 6 | 30. 8 | 241. 0 |
| raisins | 2. 5 | 78. 4 | 16. 5 | 296. 0 |
| date | 2. 4 | 75. 0 | 20. 5 | 282. 0 |
| plums | 2. 3 | 65. 6 | 25. 0 | 264. 0 |
| Picture | 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 | 3. 0 | 68. 5 | 18. 0 | 274. 0 |
| Peas | 54. 8 | 0, 1 | 8. 5 | 298. 0 |
| Beans | 54. 2 | 20. 1 | 5. 0 | 328. 6 |
| Soya bean | 34. 9 | 17. 3 | 17. 3 | 364. 0 |
| peas | 21. 0 | 2. 0 | 47. 0 | 298. 0 |
Meat
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Pig | 11. 7 | 33. 3 | 0, 0 | 491. 0 |
| Beef | 18. 5 | 16. 0 | 0, 0 | 218. 0 |
| sheep's 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 |
| Beef liver | 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 |
| Chicken | 18. 2 | 18. 4 | 0, 7 | 241. 0 |
Sausage
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Amateur sausage | 17. 3 | 39. 0 | 0, 0 | 420. 0 |
| Semi-smoked sausage | 16. 5 | 63. 6 | 0, 0 | 376. 0 |
| Milk sausage | 11. 0 | 22. 8 | 1. 6 | 266. 0 |
| Doctor sausage | 12. 8 | 22. 2 | 1. 5 | 257. 0 |
| Sausage var. separate | 11. 0 | 21. 0 | 0, 0 | 240. 0 |
Egg
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Raw chicken eggs | 12. 7 | 11. 5 | 0, 7 | 157. 0 |
| melange | 12. 9 | 11. 6 | 0. 8 | 160. 0 |
| Egg whites | 10. 5 | 0, 0 | 1. 0 | 50. 0 |
| Egg yolk | 16. 7 | 30. 8 | 1. 7 | 358. 0 |
Fish and seafood
| Product (per 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 in tomatoes (canned) | 12. 6 | 5. 4 | 6. 0 | 125. 0 |
Candy
| Product (per 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 |
| Hematogen | 6. 2 | 2. 8 | 75. 5 | 352. 0 |
| Marshmallows | 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 |
| Darling | 0, 6 | 0, 0 | 80, 5 | 312. 0 |
| Sugar | 0, 2 | 0, 0 | 99. 6 | 377. 0 |