Counting calories: accurate calculation to maintain weight and weight loss.
To be beautiful you want year-round, but especially this issue is exacerbated in the spring and summer. Exhausting workouts are good, but not all. Mono diets are quick-acting, but very harmful to the body. Is there no way out? O
But there are also myths about calories that often mislead people and thereby harm their health:
If everything is simple enough with children, they daily perform about one daily routine, and also they usually have the same lifestyle, then in adults the situation changes radically. Depending on how a person works and rests his daily calorie rate is different.
|Load group||Calories for a woman||Calories for a man|
|Teens from 11 to 13 years||2500-2700|
|Adolescents from 14 to 17 years||2700||3150|
|Adults from 18 to 40 years with a sedentary lifestyle||2400-2850||2800-3300|
|Adults 18 to 40 years with average activity||2550-3000||3000-3500|
|Adults 18 to 40 years with active lifestyles||3150-3600||3400-3800|
|Adults from 40 to 60 years of age with a sedentary lifestyle||2200-2550||2600-3000|
|Adults from 40 to 60 years of age with an averageth life activity||2500-2850||2900-3300|
|Adults from 40 to 60 years with an active lifestyle||2900-3250||2900-3250|
|People who work in heavy physical work and professional athletes||3500-4000||4500-5000|
|People from 60 to 70 years||2100-2300||2350-2650|
|People over 70 years old||2000||2200|
Knowledge of this information will allow you to adjust your menu for calories as accurately as possible and achieve the optimum balance.
With the advent of a new life in the belly of a future mother, a woman needs to fundamentally reconsider her diet. Eliminate all the preservatives, dyes and harmful food, as the body will work in an enhanced mode. Regarding calories, they will also be increased.
On average, a pregnant woman should consume 3200 calories per day, but for a more accurate calculation it is necessary to know the exact weight of the pregnant woman, as well as the activity of her life.
As soon as a woman gives birth with a pregnant woman, she immediately moves to the nursing section. And her diet should not decrease, but on the contrary, increase by 300 calories and reach the mark of 3500. Tell me the time to put the figure in order? For this, as soon as the condition allows to add physical activity, more walks( the presence of the child just requires spending 3-6 hours a day on the street).
Heavy physical labor without strong nutrition is the right way to rapid wear and tear of the body and serious illnesses. Therefore, depending on the age( more detailed in the table above), it is required to consume from 2500 to 5000 calories! The last mark certainly applies to men with heavy physical labor( excavators, builders, loaders, etc.), as well as athletes preparing for the competition.
In order to accurately calculate the number of calories in order to lose weight, we suggest not using ready-made tables, but by calculating the individual number according to the formula below.
GS means basic metabolism, or more simply, the amount of calories that must be consumed per day.
So, the formula for girls, women and grandmothers: OO = 10 * weight( kg) + 6.25 * height( cm) - 5 * age-161
But this sum lacks a way of life, after all, depending on what it isactive or passive) requires more or less calories.
The resulting sum is multiplied by:
Let's look at an example:
A woman working as an accountant at the age of 35 with a weight of 90 kg and a height of 162 cm.
We count: GS = 10 * 90kg + 6.25 * 162-5 * 35-161 = 1576.5 kcal
1576,5 * 1.2 = 1891.8 kcal
Total, a woman needs to consume 1891.8 kcal in order not to grow stout, and if she decides to lose weight, her diet should be reduced by 20%.
1891.8 kcal * 0.8 = 1513 kcal
Remember: lowering the diet is less than 1200 kcal, it is necessary to be observed every day at the doctor!
In order to calculate the required amount of kcal for a man, there is another formula.
Formula for boys and men: GS = 10 * weight( kg) + 6.25 * height( cm) -5 * age + 5
The coefficients are the same as for women.
Consider the example:
The man is 36 years old, with a height of 162 and a weight of 70 kg. He leads an active lifestyle.
So, we calculate: OO = 10 * 70 + 6.25 * 162-5 * 36 + 5 = 1537.5 kcal
Now apply the coefficient: 1537.5 * 1.725 = 2652 kcal
In order for a man to lose weight, it is necessary to reduce the diet by 20%.Total: 2652 * 0.8 = 2121,75 kcal
Remember: lowering the diet less than 1800 kcal, it is necessary to be observed every day at the doctor!
The formula is quite simple: GS( taking into account the lifestyle) -20%.
For sharp weight loss under the supervision of a doctor, you can reduce the kcal to -40%.
It is believed that a man a day requires from 2800 to 5000 kcal. But as you can see the diversity is large enough, therefore, for more accurate data, we recommend to calculate according to their individual data.
We provide a table that shows how much a man burns energy in the gym, so you can choose the optimal amount and quality of the load.
And for those who want to know how many calories it spends in daily life, we give one more, more fun table.
With a sedentary lifestyle, on average, men spend 2,800, and women 2,400 kcal. But due to many factors, including the quality of food consumed, even with such a menu, excess weight may arise.
But in order to start an active lifestyle, you do not need to pay money and immediately register in the gym. We give the elementary calculations of seemingly everyday affairs.
If you are on the path of combating obesity - the first thing you need to do is walk walking for 60 minutes or more without stopping. And further on increasing.
We have calculated the necessary calories, and sat down to have breakfast. .. by the end of breakfast only 50 kcal can remain free, or on the contrary, for breakfast, eat a cracker and wait for the effect of losing weight. But no, calories should not only be calculated, but distributed correctly.
So, we give an example of calculating calories for a slimming woman with an active lifestyle with a diet of 1500 kcal and 5 meals a day.
Have paid attention, that calories are distributed proportionally, but with shift in a breakfast 100 kcal having cleaned them from a supper? Remember, between meals is the same amount of time, and also dinner should be held no later than 3 hours before bedtime.
Below we present a scale table of calorie consumption in a wide variety of activities. Thanks to it you can accurately calculate the number of calories that you spend per day, and thus give an opportunity to relax the body or vice versa - to increase the load.
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