How many calories per day do you need to eat a woman and a man to lose weight? The rate of consumption and burning of calories per day for men, women, adolescents, pregnant, lactating mothers, athletes

Counting calories: accurate calculation to maintain weight and weight loss.

Content of

Daily intake and calorie intake for men, women, adolescents
Calorie intake per day for pregnant and lactating mothers
Calorie intake per day for athletes and people engaged in heavy physical labor?
How many calories a day do you need to eat a woman to lose weight?
How many calories a day need to eat a man to lose weight?
Calculation formula for calories per day for weight loss
How many calories a man burns per day?
How much calories are wasted with a sedentary lifestyle without physical exertion?
How correctly to distribute calories during the day?
Calorie table for a day to lose weight and restore the energy balance of the human body

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? Of course there is! Regularly observe the correct amount of calories, eat carbohydrates in the morning, proteins in the evening, for lunch, combine and during the day absorb no more than 40-60 gr.fats. No one cancels the active way of life, but with the right distribution of nutrition you will begin to lose weight with an hour's walk, and not an exhausting workout after which it is difficult to get home.

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But there are also myths about calories that often mislead people and thereby harm their health:

It's not what you eat, it's how much it is in calories. Indeed, you can calculate calories in chocolates and hamburgers, and have them in the required quantity and yes - you will start to lose weight. But with this get a bad face, gastritis, and perhaps ulcer.
Ideal combination of proteins, carbohydrates and fat. Unfortunately, there is no such combination, but if you add the number of calories and only useful products, then you will not need to count to milligrams. And remember - a protein diet - a huge harm to the body without the possibility of recovery;
We feed on calories a week, but no effect. Indeed, this is not an instant decision and the first results you will see only after 20-30 days. But if you add physical activity from the first days, you will feel the first results after only 5 days - a burst of energy!
If I eat calories, I can throw sports. Again, it's not true. If you reduce activity, then metabolism slows down, and, correspondingly, weight loss;
Take away 50% of the calories I need and I'll lose weight immediately. And again a slip, you will not only slow the metabolism, but also make the body starve, and accordingly accumulate fats;
The frequency of meals is more important than calories. It is really recommended to eat 5-6 times a day, but with smaller portions than 3 times a day, observing the overall proportionality of calories;
To adjust hormones and you can not worry about calories. If everything depended on hormones, it was easier, but as practice shows, excessive calorie intake and a low-activity lifestyle often disrupt the body's functioning, and then an imbalance of hormones follows. Establish a lifestyle and quite often hormones become in their places.

The rate of consumption and burning of calories per day for men, women, adolescents

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.

Calorie intake per day for pregnant and nursing mothers

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).

The rate of calorie intake per day for athletes and people engaged in heavy physical labor?

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.

How many calories per day do you need to eat a woman to lose weight?

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:

Passive( sedentary) lifestyle - 1.2;
Passive way of life with 1-2 trainings per week for 1 hour - 1.375;
Low-activity lifestyle - 1.55;
Active way of life - 1.725;
Active way of life with constant physical activity( hard physical work or professional sport) - 1.9.

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!

How many calories a day do you need to eat a man to lose weight?

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!

Calculation formula for calories per day for weight loss

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%.

How many calories a man burns per day?

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.

How much calories are wasted with a sedentary lifestyle without physical exertion?

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.

How correctly to distribute calories during the day?

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.

Breakfast - 400 kcal
Lunch - 300 kcal
Lunch - 300 kcal
Mid-day snack - 300 kcal
Dinner - 200 kcal

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.

Calorie table for a day for slimming and restoring the energy balance of the human body

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.