To find out how much someone your size and size should eat each day, use our advanced online calorie calorie calculator. The calculator is programmed with a formula that calculates the optimal calorie intake based on the specified parameters.
Daily rate calorie consumption, capable of ensuring the active life of men, women and children, depends on a number of factors: height, age, metabolic characteristics, lifestyle. The goal that a person wants to achieve also affects.
Do you want to lose weight? Get ready to cut back on your diet. Do you want to get better? Eat excess calories.
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Your daily rate
When you wash the dishes, walk in the park with your kids, lug a barbell in the gym, or do any other activity, your body burns calories. Calories are the only source of energy for humans, so daily calorie stores must be replenished by digesting and breaking down food.
The feeling of hunger, weakness, fatigue are the main signs of a lack of energy, so the human body expresses a desire to "recharge" a little.
The daily rate for each person is determined individually. To determine how many calories to consume per day, you need to consider:
- Floor. If we think in terms of gender differences, then the male norm of calories and other nutrients is much higher than that of women.
- Age. If we take into account age, then the norm for a young organism will be even greater, because the bulk of the energy is spent on the growth of the body and the development of the nervous system. Children and adolescents lead a more active, mobile lifestyle than adults, who prefer peace and stability over the years.
- Daily load. It is logical that the daily calorie intake for office workers will be much lower than for athletes. After all, the daily activities of athletes include many hours of training, which requires large strength and energy costs.
For women
To find out how many calories a woman should eat per day, in addition to an online calculator, you can use manual calculation using the Mifflin-Saint Geor formula.
Mifflin-Saint Geor formula for women: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161
The result is multiplied by the load factor:
- 1.2 - minimum;
Calculating the daily calorie intake using a calculator or formula shows results that can be roughly divided into three categories:
- Daily activity is minimal: for a woman 19-25 years old, the daily calorie intake is 2000 kcal, 26-50 years old - 1800 kcal., over 51 years old - 1600 kcal. in a day.
- Moderate activity: for a woman 19-25 years old, the daily calorie intake is 2400 kcal., 26-50 years old - 2200 kcal., over 51 years old - 1800 kcal. in a day.
- Active lifestyle: for a woman 19-30 years old, the daily calorie intake is 2600 calories, 31-60 years old - 2400 calories, over 61 years old - 2000 calories. in a day.
The daily calorie intake of a pregnant or lactating woman, regardless of the intensity of the exercise, increases by 1.5 times - 3200-3500 kcal per day.
For men
The daily calorie intake for men is calculated in the same way, you can use an online calculator or do a manual calculation. For men, there is a Mifflin-Saint Geor formula adapted to men's needs.
Mifflin-Saint Geor formula for men: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5
The result is multiplied by the load factor:
- 1.2 - minimum;
- 1,375 - light exercise three times a week;
- 1.4625 - light exercise 5-6 days a week;
- 1,550 - hard workouts 5-6 days a week;
- 1.6375 - daily complex loads;
- 1,725 - daily complex loads twice a day;
- 1.9 - playing sports + hard work.
Table of daily norms for the organization of nutrition for men and women, taking into account the severity daily load and age:
For kids
Neither online calculators nor a manual calculation formula will be able to determine how much energy is needed for the normal functioning of a child or adolescent. But there is a ready-made table, focused on the age of the child.
The table shows that the children's daily calorie intake is as follows:
From the age of 13, the daily rate of a child is similar to that of an adult boy or girl. Pay special attention to the quality of the diet. Every day, let your child eat vegetables, fruits, cereals. And sweets and pastries will only harm the growing body.
Immediately remove semi-finished products, chips, carbonated drinks, fast food from the diet, if you have already allowed your child to eat this poison.
Slimming
Those wishing to lose weight will have to force their body to expend energy accumulated in the form of fat mass. In order for the body to understand that it is time to “scrape along the bottom” and start burning subcutaneous fat, you need to create an energy deficit. There are two ways to manage energy shortages: reduce or increase energy consumption.
First, determine your ideal weight, then calculate how many calories per day correspond to it. Adjust the diet within the normal range and follow the chosen diet. You will notice that gradually the body will approach and stop at the ideal weight mark.
Example: a girl of 25 years old, height 165 cm, weight 70 kg wants to lose weight up to 60 kg. Calorie allowance for a mass of 60 kg = 1345 kcal. Having balanced her diet within 1345 calories, after a while the girl will reduce her weight to 60 kg.
The main thing in losing weight is not to get carried away with games with your own body and health. Nutritionists generally prohibit sitting on a exhausting diet, considering that the limit of the minimum amount of calories - body weight (kg) / 0.450 x 8 - cannot be crossed. This means that it is dangerous for our "experimental" girl to reduce her calorie intake to less than 1200 per day. Otherwise, instead of losing weight, she faces a disgusting mood, sluggish health, at best, gastritis, at worst, a stomach ulcer.
For weight gain
Example: you spend the whole day on the move, work, family, and even signed up for the gym. You spend 2500-3000 kcal per day. This means that you need to eat 250-300-500 kcal more - let's say, 3500 per day.
To correctly formulate a diet for gaining mass, you need to determine the exact amount of energy consumed by the body. Get ready to experiment a bit:
- For one week, eat a diet with the same calorie content every day - 2800;
- On the eighth day in the morning, on an empty stomach, measure your weight.
Now let's analyze the results:
- If the body has gained at least 1 kg of weight, do not change the diet, continue to eat in the same spirit.
- If there are no changes in body weight or the weight has increased slightly (100-200 g), feel free to add another 250-300 calories to the daily menu.
- And if the diet made you lose weight, then you need to add at least 500-750 calories to the diet. Your daily calorie intake will now be between 3,100 and 3,550.
How to compose a diet
Calories are created by breaking down fats, proteins, and carbohydrates. But not all calories are synthesized into subcutaneous fat. Metabolism is arranged in such a way that protein compounds are not suitable for the synthesis of fat mass, this function is assigned to fats and carbohydrates.
It is not enough to calculate the daily calorie intake, it is more important to decide how much to "feed" your body with proteins, fats, carbohydrates. It is important to balance your diet so that the extracted calories work for the good of the body and not accumulate as excess fat under the skin.
Protein
Proteins are the main builders of the body: internal organs, muscle tissue, hair, nails, regulate the protective functions of the immune system. Try to balance your diet so that 20-30% of your calories come from protein.
Example: your norm of calories is 2000 per day, which means that at least 400 kcal must be synthesized from proteins. Nutritionists recommend eating 1 g of protein per 1 kg of body weight.
A large amount of protein is found in animal products. Therefore, milk and meat are so important in the daily diet.
Fats
Fats are also important for the body, perform protective functions, participate in metabolism, and saturate with essential amino acids. Leave about 20-30% of the diet for fat, make sure that the amount is no more than 7%.
Excessive consumption of saturated and hydrogenated fats is harmful to health. And healthy fats - - are found in fish, milk, nuts.
Maintaining, losing or gaining weight seems so easy because you just need to maintain balance in your food. But you also need to know how calories work.
Maintaining, losing or gaining weight seems so easy because you just need to maintain balance in your food. In fact, everyone knows that proper nutrition It is not simple. To get your dream body, you need to know how calories work.
What is the daily calorie intake?
Energy requirements are based on several factors: training frequency, type and intensity, body composition and size, goals. There is no single formula or general guideline. Use a variety of tools to determine your energy balance, such as appetite, weight, mood, body fat percentage, and overall health.
Human body in a state of rest spends about 60% of calories, just on its natural processes. The amount of calories you burn at rest is called basal metabolic rate (BLE) or metabolism. The more muscle mass you have, the higher your OOB level. In order to create a more muscular and prominent body, it is necessary to increase the rate of calorie burning per day.
The rest of the energy is divided between activity and digestion. 30% of energy (calories) is for physical activity, and 10% is spent on digestion. This is why you can burn more calories by eating smaller meals more often.
To determine your basal metabolic rate (BMR), or, in other words, how many calories your body burns at rest, use the following formula:
W = weight in kilograms
H = height in centimeters
A = age in years
Men: OOB = 66.47 + (13.75 x W) + (5.0 x H) - (6.75 x A)
Women: OOB = 665.09 + (9.56 x W) + (1.84 x H) - (4.67 x A)
Looking for a quick and easy way?
Use the rule of ten (or eleven):
OOB = 10 kcal / 0.45 kg of weight for women
OOB = 11 kcal / 0.45 kg of weight for men
Example: If you weigh 90 kg, then your body fat is 2200 calories.
Note: The above equations do not take into account specific body composition.
Sterling-Pasmore Formula
This formula is based on your body composition. To provide energy for a pound of muscle mass, you need 13.8 calories.
LEB = Lean Body Mass (kg) x 13.8 Calories
You can get lean body mass data by measuring your body fat percentage.
Calculate muscle mass from fat mass:
% body fat x weight on the scale = fat mass
Weight on scale - fat mass = muscle mass
After calculating your RLD in a state of activity, you need to calculate how many calories you burn during your workout.
ALE X 1.2 for low intensity activities and leisure (mostly sedentary)
RHV X 1.375 for light exercise (slow walking for 30-50 minutes 3-4 days a week, golf, household chores).
RHB x 1.55 with moderate physical activity 3-5 times a week (60-70% of your maximum heart rate for 30-60 minutes per workout)
RHB X 1.725 for active people (exercising 6-7 times a week at moderate to high intensity (70-85% of your maximum heart rate for 45-60 minutes per workout)
ALE X 1.9 for very active (those who are engaged in heavy / intense physical activity, such as heavy manual labor, weightlifting, team sports, 6-7 times a week for 90 minutes or more per workout)
Energy needs of athletes
Athletes require special nutrition for maximum performance; it depends on the sport and the individual.
Remember, to convert your weight from pounds (lb) to kilograms (kg), divide your weight in pounds by 2.2 to get your weight in kilograms. Alternatively, if you need pounds, multiply your weight k in kilograms by 2.2.
Sedentary male and non-pregnant women: About 31 calories per kg of body weight.
Men and non-pregnant women who go in for sports for themselves: approximately 33-38 kcal per 1 kg of body weight.
Endurance athletes: 35-50 kcal per 1 kg of weight, depending on training.
Strength athletes: 30-60 kcal per 1 kg of weight, depending on training
How many calories do you need to build muscle and gain weight?
To gain weight, you need to increase the daily calorie intake by 250-500. Some experts recommend an increase of even 1000 calories per day. Remember to factor in your activity level when calculating your daily value. Athletes must consume the correct ratio of nutrients.
Studies have shown that it is the time, and not the amount of protein intake that is more significant in gaining muscle mass, since no more than 30 grams is absorbed at a time. Within 30-60 minutes after training, you need to replenish the body with proteins and carbohydrates. It is during this period that muscle recovery and growth occurs.
Adequate amounts of nutrients several times a day will provide the body with the fuel it needs for strong, lean muscles.
What is the daily calorie intake for weight loss?
To lose 1 pound per week, you need to reduce your daily calorie intake by 500. Calorie deficits can be created through additional exercise, diet, or a combination of both. Remember to consider your activity level. Athletes have a proper nutritional balance.
Simply cutting calories drastically may show changes in weight, but fat loss and muscle retention is a science. In order to burn fat and get a beautiful, textured body, intense training is important. Calorie intake should not be very low. This can negatively affect training, slow down your metabolism, or put your body into a catabolic state.
Burning fat and losing weight is a step-by-step process. For long-lasting results, lose 1 pound per week through exercise and nutrition.
Conclusion
Calories are the energy that our body spends for its full functioning. How many calories you need to consume per day is determined by criteria such as gender and age, presence or absence of physical activity in everyday life, lifestyle.
This is due to the fact that a young body needs more energy for development and growth, the daily rate of calories expended by men and women differs, and for different kinds activity, different amounts of calories are spent.
In order to determine, first, find out how many of them are required normally for an ordinary person. Especially for someone who is not going to lose weight.
How many calories to consume per day is normal for men?
With an inactive lifestyle, in which there is no sport, two thousand calories per day are enough for men over the age of fifty.
With the same lifestyle, a man from thirty to fifty will need 2200 kcal per day.
If the same men lead a moderately active lifestyle, for example, do exercises every day and walk for an hour a day, then they should add another 200 to 400 calories per day to the above figures.
With an active, athletic lifestyle, men from eighteen to thirty years old should adhere to a daily norm of three thousand calories. Men over thirty can reduce this figure by 100-200 calories. And the representatives of the stronger sex after fifty, who are recommended to consume from 2500 to 2800 calories.
Calories per day in foods that should normally be consumed by women
With a sedentary lifestyle, women after fifty need no more than 1600 calories per day. Women in the age category from 26 to 50 need 1800 kcal, and girls under 26 need two thousand.
With a moderately active lifestyle, the same indicators need to be increased by 200 units.
And with full activity, the average daily calorie intake for women under thirty is 2400 kcal, for women from 30 to 60 - 2200, and for women from sixty and above - two thousand calories.
The number of calories per day for weight loss, of course, will be less than normal. And if a person wants to get better, then vice versa.
In addition to the above factors, the calculation of calories per day should also be based on the ratio of fats, carbohydrates and proteins in the food consumed. These are key trace elements that provide strength and energy to the body.
A brief overview of micronutrients
When you are losing weight, you need to strive not only to reduce the number of calories consumed per day, but also to ensure that these calories are properly distributed and bring maximum benefit to the body.
The first trace element
Carbohydrates are the body's main resource in terms of energy. And they should make up 60% of the calories consumed per day.
Carbohydrates are simple and complex, or in another way - harmful and useful. A person looking to lose weight should only eat complex foods such as fresh vegetables and fruits, whole grains and whole grains. Chocolate, rolls, ice cream, pasta and potatoes (especially fried) should be excluded from the diet altogether. What is the difference between them? Simple carbohydrates are quickly absorbed by the body, this leads to a sharp rise in But it also falls sharply, after which a person begins to feel severe hunger and fatigue. are processed by the body longer, besides, they are more nutritious, that is, satiety remains for a longer time. When they are absorbed, blood sugar remains at normal level, which does not cause fluctuations in mood and well-being.
Second trace element
Proteins are the building blocks of the body. Human nails and hair, organs and muscles are made up of protein.
Its daily rate should be 15%. When composing a menu in calories for the day, make sure that at least 200 of them are from protein.
Proteins are of animal and vegetable origin. Which one to choose depends on your preference. In the so-called "animal" products, this trace element is found in greater quantities. But at the same time, plant foods can be eaten more in volume, without exceeding the maximum number of calories per day for weight loss.
The third trace element
Fats are the main component for enhancing the protective function of the body. Also, these trace elements are directly involved in metabolic processes.
Fat should be 25-30% in the daily diet. For example, out of 1000 calories per day, 250 should be allocated specifically for fat. However, more than half of them should be unsaturated. They are also called "healthy". They are found in milk and dairy products, in fish and nuts, in olive oil... The amount should be reduced as much as possible in the diet. They are not only harmful to the figure, but also contribute to the acquisition of various heart diseases.
Counting calories and losing weight
If you want to always stay in shape, you need to learn how to calculate calories per day. To do this, you need to find out the number corresponding to your main exchange.
For men, it is one calorie per kilogram of body weight per hour. For the weaker sex, this is 0.9 calories per kilogram per hour.
If you are a woman and you weigh 70 kg, then the basal metabolic rate is calculated as follows:
0.9 calories x 70 kilograms x 24 hours. That would be 1701.6 calories, round up and get 1702 calories per day.
In order to calculate the number of calories per day for losing weight to the desired result, you need to replace the existing weight in the formula with the one you want to get.
For example, let's say you want to weigh 60 kilograms.
0.9 calories x 60 kilograms x 24 hours = 1296 calories. This is your daily allowance to lose weight.
However, these calculations are correct for people with an inactive lifestyle. Moreover, if you go in for sports and you are a man, then 400 - 500 should be added to the figure obtained. If you go in for sports and you are a woman, then add another 250 - 350 kcal.
Take care of the safety of losing weight
If you really have problems with weight, then lose weight only under the supervision of a doctor. If you just decide to lose a few pounds, for example, for the beach season, then it will be enough to exclude simple carbohydrates and saturated fats from the daily menu and add more physical activity to your daily routine.
Losing weight should promote health and beauty, not harm them.
With very rapid weight loss, the liver suffers greatly. After all, the fats we hate are not burned anywhere and do not disappear from the body, as is commonly thought, they are simply processed into other chemical elements. The first sign of excessively rapid weight loss is the appearance of fatty acids in the blood plasma in large quantities. This is poison for her, and the liver rushes to the rescue and begins to purify the blood. These fats are already accumulating in it, but in a different form. This may well lead to cirrhosis of the liver, and, as you know, die from it.
In order to lose weight, you do not need to starve or take any special medications. It hasn't done anybody any good yet. You should not trust advertising about miraculous means, thanks to which you eat as much as you like, whatever you want and at the same time lose weight. This does not happen. The body cannot be fooled. You just need to control yourself in order to spend more calories every day than you consume. From exhausting diets, among other things, hair falls out, nails deteriorate. Fasting has a detrimental effect on the heart and muscle function.
In addition to maintaining the balance of trace elements, you also need to consume the required amount of fiber and fluid per day. It is advisable to eat at the same time every day. For people who are losing weight, three meals a day with the last meal three to three and a half hours before bedtime will be ideal. Before compiling the menu, study the ratio of the necessary microelements in advance. Prepare delicious, healthy, balanced and beautiful food.
Remember that losing weight must be safe and enjoyable and easy.
Calorie counting is a step towards fast weight loss. Every day a person spends in the order of 1500-2200 kcal. Energy consumption and consumption is individualized based on age, height, weight and physical activity.
Content:
The calorie rate is the amount of energy value of foodstuffs required by the body for absolute assimilation. The determination of the caloric content of food, that is, the energy value, occurs by burning food in a calorimeter to measure the heat released. Calorie expenditure increases with physical activity. Reducing the daily calorie intake in conjunction with exercise is considered the most gentle method of fast and effective weight loss.
Calories per day calculation
The calorie rate is individual for everyone. The calculation is based not on several criteria - weight, height, age. There are many tables on the web, but they are not suitable for everyone. The daily dose is determined on an individual basis, based on personal data and habitual lifestyle. For this, tables and formulas are used.
First of all, you need to understand what happens to calories when food enters our body. Food products are involved in metabolism, that is, they enter the metabolism. This is the so-called chemical reaction, which is activated when food enters the body and does not stop until the excretion of processed products.
There are three popular formulas for calculating calorie intake:
- Harris-Benedict Principle... It was presented to the public back in 1919. Counting for women is carried out according to the following scheme: 655.1 + 9.563 x body weight + 185 x height in cm + 4.676 x age (full years). For men: 66.5 + 13.75 x body weight + 5.003 x height in cm - 6.775 x age (full years). In the first and second options, the result obtained is multiplied by the coefficient of physical activity, presented below.
- Mifflin-San Geor system... Improved to reflect the modern rhythm of life and eliminates the 5% error inherent in the development of Harris-Benedict. The formula is as follows for women: 10 x body weight - 6.25 x height in cm - 5 x for the number of full years - 161. For men: 10 x body weight in kg + 6.25 x height in cm - 5 x number of full years + 5. The results are multiplied by the activity coefficient.
- Ketch-McArdle Formula... Based on research on the effect of lean body mass on calorie intake. The calculation is presented as follows: P = 370 + (21.6 x LBM), where the Latin abbreviation stands for lean body mass.
Calorie counting in foods
Learn to eat healthy and balanced, count calories. This can be done manually using tables or using special calculators. Food energy tables will help you with your daily diet. The calorie content of food depends on the totality of proteins, fats and carbohydrates.
Consider some of the most useful and least high-calorie foods per 100 g:
- Meat products and eggs within 200 calories: eggs, beef, brains, liver, hare and rabbit, chicken and turkey, liver and kidneys, veal and pheasant, chicken and beef tongue. Caloric content depends on the method of heat treatment. Fried foods should be avoided: the calorie content increases, the benefits decrease, and the metabolism becomes more difficult.
- Fish and seafood in the range of 150 kcal / 100 g: beluga, pink salmon, pollock roe, boiled squid, flounder, fish cakes, boiled mullet, bream, smoked and boiled cod, boiled crabs, shrimps, tench, mussels, sterlet, catfish, hake , oysters, pike, hake.
- Dairy products with an energy value of up to 300 calories: kefir, milk, yogurt, cream, sour cream, goat cheese, cottage cheese. It should be noted that dairy products in reasonable proportions contribute to the improvement of metabolic processes in general.
- Cereals and flour products with a minimum energy value of up to 300 units: pancakes, bagels, dumplings, buckwheat porridge and rolled oats, dietary fiber, pasta made from durum wheat and wholemeal flour, oatmeal and wheat porridge, bran, barley on water, dumplings with ground beef, boiled unpolished rice and milk porridge, "Borodinsky" and grain bread, rye bread, barley milk porridge.
Try to limit your intake of: light raisins, potato chips, fried potatoes, olives, white beans, dates. Among the drinks, it is highly not recommended to use alcohol of increased strength - cognac, liqueur and vodka.
Calorie calculation of ready meals
Plan your weekly or monthly meal plan. Here is an example of a menu for 5 days:
- First day... Breakfast: cottage cheese 2% (80 g / 82.4 kcal), natural yogurt (100 g / 66 kcal), rye bread with butter (80 g / 132 kcal + 20 g / 149 kcal). Lunch: borscht with beef (250 g / 157.5 kcal), mashed potatoes (150 g / 159 kcal) and chicken cutlet (90 g / 129 kcal), Mimosa salad (120 g / 254.4 kcal), juice tomato (200 ml / 42 kcal), Borodinsky bread (20 g / 41.6 kcal). Total: 1212.9 kcal / day.
- Second day... For breakfast: oatmeal porridge (100 g / 111.5 kcal) and an apple (100 g / 45.5 kcal). Dinner: vegetable soup(200g / 160 kcal), barley porridge (150 g / 146.6 kcal) with beef liver stewed in sauce (70 g / 122 kcal), grain bread (30 g / 69.9 kcal), green tea. Dinner: dairy rice porrige(150g / 194 kcal) and bagels (30 g / 100.8 kcal). Total: 793 kcal / day.
- Third day... Breakfast: yogurt 3.2% fat (100 g / 64 kcal), boiled egg (80 g / 127.7 kcal), almond biscuits (80 g / 345 kcal). Lunch: pea soup (250 g / 165 kcal), pilaf with chicken (150 g / 162 kcal), cabbage salad with cucumbers (100 g / 49 kcal), rye bread (30 g / 49.5 kcal), cherry compote (150 g / 148.5 kcal). Dinner: okroshka on kefir (130 g / 61.1 kcal), crouton with raisins (20 g / 79 kcal). Total: 1059.1 kcal.
- Fourth day... Breakfast: muesli with nuts and fruits (45 g / 163.35 kcal), black coffee (100 g / 2 kcal). Lunch: soup with meatballs (200 g / 98 kcal), rice (100 g / 344 kcal) and fish hake with sauce (80 g / 100 kcal), carrot salad with garlic (50 g / 118 kcal), rye bread (30 g / 49.5 kcal), dried fruit compote (150 g / 90 kcal). Dinner: pumpkin puree (100 g / 88 kcal), oatmeal cookies(20 g / 87.4 kcal), kefir 1% (100 g / 40 kcal). Total: 1180.25 kcal.
- The fifth day... Breakfast: carrot juice (100 g / 28 kcal), fruit salad(150 g / 69 kcal), white bread crouton (25 g / 82.75 kcal). Lunch: light fish soup (150 g / 34.5 kcal), buckwheat porridge (150 g / 198 kcal) with mushroom sauce (40 g / 32.8 kcal) and meatballs (80 g / 137.6 kcal), wheat bread (30 g / 72.6 kcal), rhubarb compote (150 g / 39 kcal). Dinner: cottage cheese casserole (100 g / 168 kcal) and green tea. Total: 862.25 kcal.
How many calories do you need to lose weight
The rate is calculated individually. On average, the indicator fluctuates in the range of 1500-2200 kcal / day. If the goal is to lose weight, then the daily norm of the energy value of foods must be reduced and adhere to the scheme until the extra pounds disappear. Then you need to observe balanced diet and stick to a new diet.
Here are some examples and compare the formula calculation with the results of the calorie calculator:
- A woman of 30 years old, height - 165 cm, weight - 75 kg. Lack of regular physical activity. For weight loss, you need to get up to 1411 kcal / day, 1764 kcal unchanged - the result of the calculator. We count using the Mifflin-San Geor formula: 10 x 75 kg + 6.25 x 165 cm - 5 x 30 years = 750 + 1031.25 - 150 = 1631 x 1.2 (coefficient) = 1957.5 kcal / daily rate.
- Girl - 17 years old, height - 160 cm, weight - 66 kg. Occasional sports activities, maximum 3 rubles / week. Calculator result: for weight loss - 1172 kcal / day, unchanged - 1944 kcal / day. We count using the Harris-Benedict formula: 655.1 + 9.563 x 66 + 1.85 x 160 - 4.676 x 17 = 655.1 + 631.158 + 296 - 79.492 = 1502.766 x 1.375 = 2066.3 kcal / day - the norm.
Calorie counter for ready meals
A calorie counter is an automatic or periodic system for calculating the energy value of individual foods or a combination of foods. Used for proper distribution of nutrients within the required daily rate or monitoring the balance of intake and consumption.
The calorie counter can be maintained independently, using online services, a program or a mobile application. Mobile apps are very handy for keeping a food diary. Also, as an option - keeping records in an Excel spreadsheet. Measure your weight and body volume on a weekly basis, record and analyze the result.
If you like the innovation of progress, it is more rational to buy a calorie counter for your wrist in the form of a bracelet or buy a rope with electronic functionality. Sports bracelets are equipped with a complete interface that allows you to monitor and analyze your active image life. To control and read data, the bracelet is connected to a smartphone.
Let's consider in detail the functions and benefits of such bracelets:
- Pedometer... The device not only counts the steps, but also determines the required minimum for you.
- Activity analysis... Opening the application, you will find out the exact number of steps taken for the current period. When attending workouts, do not forget to include them in your schedule - this will allow you to monitor the calories burned and lose weight.
- Calorie counter... This is perhaps the highlight of the interface. You can select foods from a list or scan barcodes and enter the portion you eat. The program will determine how many more calories you can consume.
- Lift function... Will not let you sit up for a long time. It is enough to program the device and set the time interval (for example: 10.00 - 20.00, interval - 1 hour), how the bracelet will vibrate, reminding you that it is time to get up and move.
- Sleep analyzer... It will allow you to determine its quality, see a graph with all phases and periods of awakening.
- Adviser... Be prepared for the program to give advice several times a day. It is worth noting that they are not at all useless and are based on an analysis of the vital activity and physical form of your body. For example, if the quality of sleep does not reach the 25% norm, you will receive a notification-recommendation that you need to alternately breathe with different nostrils before going to bed, as yogis do.
It should be noted right away that using the functionality of the bracelet is possible only if there is a special application in the smartphone, which can be downloaded for free.
Product calorifier for Android
Calorizer is a calculator-analyzer of the energy value of products. Provides a report on calories, fat, protein and carbohydrates in a food or ready-to-eat meal.
If you have Android, install a free app from Google Play. The software add-on contains a table of foods with the calculation of the energy value per 100 g. This application will help you think about the diet for each day. It works offline, that is, it does not require an Internet connection. All you have to do is download the app and download the product database.
Advantages of the Calorizator app from Google Play:
- Each viewed thematic material is saved in history.
- Important information can be bookmarked by clicking on the star icon.
- Favorites and History can be edited, moved, deleted.
- Using the design settings, change the themes and graphical presentation of the interface, font and color.
- The "Article of the day" widget randomly displays on the screen material from the database previously loaded into memory.
Weight Loss Calorie Calculators
A calorie calculator for a computer or phone helps to control metabolism and gradually reduce weight. The main function of such a program is the calculation of proteins, fats, carbohydrates and the analysis of the total energy value. Smartphone apps are equipped with wider functionality: scanning food barcodes, weight control graph, food map, body mass index analysis function, etc.
Calorie Calculators for Android
Here's a quick rundown of the best Android apps.
MyFitnessPal:
- The most advanced food database with 3 million items;
- Convenient interface with a program for memorizing your favorite dishes and food cycles;
- Synchronous work with the site allows you to keep a diary both from your phone and from a computer;
- About 400 exercises, statistics of strength and cardio workouts, the ability to create author's fitness bundles;
- The ability to connect friends;
- Dynamics reports, goal setting, support for English and metric measurement tables.
- Barcode scanner and manual entry;
- Food diary;
- Exercise diary;
- Progress log;
- Diet calendar.
- Charts of consumption of carbohydrates, fats, proteins and comparison with the norm;
- Water consumption accounting;
- Nutrition and exercise plan;
- Protection against accidental deletion by storing data on the server;
- Body volume control (chest, waist, hips, arms, legs);
- The ability to choose a weight loss program and adjust the schedule.
Calorie calculator for iPhone
An overview of the best calculators for iPhone is presented below.
All-in Fitness:
- Base of audio-video materials in HD quality on exercises for men and women;
- 100 ready-made complexes from fitness experts;
- Product database for 300,000 items;
- The schedule of taking vitamins and minerals;
- BMI calculator.
- Recommendations from Mifflin-Geor;
- Autonomous functioning of the interface without connecting to the Internet;
- Goal setting (weight, volume);
- Extended base glycemic indices products;
- Quick search for products by first letters and in real time.
The highest energy value is found in fatty foods. In French fries and chips, it goes off scale - this food is detrimental to health. Figs and butter are also high in calories, however, these foods are very healthy in reasonable proportions. Try to eat 4-5 times a day, including foods of different categories: grains, fruits and vegetables, dairy products, meat and poultry, seafood and fish. Breakfast should be energetically valuable - it sets the beginning of the day, lunch should be complete, including the first and second courses, and dinner should be light.
The daily human need for calories should provide all the energy needs of the body, as well as maintaining a normal body weight.
The vital activity of all living organisms is based on the metabolism and energy that occurs in them. As physicists would say: potential energy from food is converted into kinetic (energy of movement) muscles.
We constantly spend a certain amount of energy: moving, breathing, talking, thinking, and even sleeping. The more active the lifestyle is, the more energy is expended. Instead of the expended energy, new energy must necessarily enter the body, and its amount must correspond to the costs.
If a lot of energy is spent, and little is received, then a person will begin to lose weight. And if receipts exceed costs - the excess can be deposited by the body "for a rainy day", which leads to obesity. The daily calorie content of food is calculated individually, taking into account gender, age, height, body weight and daily physical activity. This value can fluctuate significantly and depends on many factors. Such as even the weather outside or the mental state of a person.
In this table, we provide an approximate daily calorie intake for a person.
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Children |
kcal |
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from 6 months to 1 year |
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from 1 to 1.5 years |
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Boys 14 - 17 years old |
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Girls 14 - 17 years old |
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Adults |
kcal |
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Pregnant women |
|
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Breastfeeding mothers |
|
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Students (men) |
|
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Students (women) |
|
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Athletes: men |
|
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Athletes: women |
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Men engaged in manual labor |
4500 and more |
table 2 The rate of energy needs in the implementation of labor activities
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Population groups by labor intensity |
Age |
Men / Women |
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Big cities |
Not big cities and sat down |
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big cities |
small towns |
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Persons whose work is not associated with the costs of physical labor (mental workers, employees) |
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Mechanized and service workers (telephone operators, salespeople, etc.) |
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Mechanized workers, whose work is associated with significant physical effort (machine operators, textile workers, etc.) |
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Partially mechanized workers (miners, machine operators, metallurgists, etc.) |
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Elderly people |
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Base metabolic rate
There is a so-called. The Harris-Benedict formula, which determines the basal metabolic rate (BMR), is the level of energy requirements of the body without taking into account the additional energy required for any physical activity.
BMR is a kind of “resting energy” level - the calories the body needs to keep going. Any kind of physical activity increases the real energy requirements, therefore, requires an additional coefficient.
For a man:
BMR= 88.36 + (13.4 x weight, kg) + (4.8 x height, cm) - (5.7 x age, years)
For woman:
BMR= 447.6 + (9.2 x weight, kg) + (3.1 x height, cm) - (4.3 x age, years)
Five activity levels to calculate your daily calorie intake
There are five types of physical activity: minimum(no physical activity), short(physical activity 1-3 times a week), average(3-5 days a week), high(6-7 times a week), very tall(training more often than once a day).
To determine your total energy and calorie needs, multiply your gender, age, and weight BMR by a factor based on your level of physical activity during the week:
Minimum level, calorie intake = BMR x 1.2
Low Calorie Rate = BMR x 1.375
Average Calorie Rate = BMR x 1.55
High, Calorie Rate = BMR x 1.725
Very High, Calorie Rate = BMR x 1.9