It is impossible to correctly choose a diet for weight loss or, on the contrary, for the growth of muscle mass, without prior calculation of the daily rate of cyloalorius. It is from this step that the formation of a diet for the main nutrients begins, that is, by fats, carbohydrates and proteins.
In the literature you can meet two basic formulas, with which the rate of consumption of calories is determined. It is these formulas that have special fitness bracelets, simulators and smartphones applications. However, all the formulas used have huge errors, which, as a rule, are never mentioned anywhere.
Definition of the concept of "calorie"
First of all, it is worth determining what is calorie. The word this happened from the Latin term denoting thermal energy. Initially, the word did not have the slightest attitude towards nutrition: it served to designate heat allocated during fuel combustion. Only at the beginning of the last century, calories began to denote the energy obtained by the body together with food.
The calorie content of any food is a heat that would stand out when burning food in a special device. It is important that the food organism is recycled otherwise. The share of the digestible energy can differ by 30-50% from the calorie content, which is indicated on the product packaging.
Why are the formulas are wrong?
Formulas for which the amount of calories is calculated, consist of two parts: from the calculation of basic metabolism, that is, that energy that is necessary for maintaining the life of the body in a state of rest, and human activity, defining with a big approximation.
It is in this that the main error of any formula lies. After the base metabolism level is defined, the obtained value should be multiplied by the activity coefficient, which can be determined in the range from 1.2 to 1.9. As a result, the difference can be up to 1500 kilocalories.
How to calculate your basic metabolic rate?
The basic level of metabolism is determined by the formula of Harris-Benedict, which takes into account the number of kilocaloria necessary for the operation of the nervous system, maintaining the constant body temperature, processing received food and other needs. At the same time, the formula does not include that energy that is spent on the physical activity of a person.
Basic metabolism depends on the age, gender and the complex of the individual. At the same time, a fairly accurate calculation can only be for people who have an average physique. If a person is thin or, on the contrary, it is overweight, its basic metabolism can only be calculated approximately. The same applies to people with a big muscle mass.
For men and for women, the level of basic metabolism is determined by separate formulas. It is also important to take into account age, the level of content of fat and muscle tissue in the body and a number of other parameters.
Calculation of an individual level of activity
In the classical formula used to determine the required amount of calories in the daily diet, several types of physical activity are distinguished: from the minimum, involving almost complete lack of loads, to very high (workouts occur several times a day).
It may seem to determine the level of physical activity simply enough. To calculate the body's needs in kilocalorias, you need to multiply the basic metabolic rate, which corresponds to your sex and age, to the coefficient, which varies from 1.2 (for the minimum level of activity) to 1.9 - for people who are exposed to impressive physical exertion.
How to choose a suitable coefficient?
If you work in a mine or chop forest, then you need to choose the maximum coefficient. If the activity you do is associated with an average level of physical exertion, for example, you are engaged in the fact that you can take advantage of 1,55 coefficients. Such recommendations were given the authors of the formula at the beginning of the last century. Naturally, modern professions that suggest long-term work at the computer are not in the list.
Therefore, when you enter your gender and age into a computer on a simulator or in a fitness bracelet, you cannot assume what kind of coefficient the device will choose to calculate the daily calorie rate. Perhaps you will be lucky and the coefficient will be in the range from 1.4 to 1.7, that is, the error will not exceed 20%, or 500 kilocalories.
How to be in the end?
If the base level of metabolism is about 1700 kokalorius, your work does not require physical exertion and visit the gym three times a week, then you need to eat 2500 to 3000 kokalori in a day. This figure is quite approximate and is not one hundred percent recommendation.
It is more important not to look for a reliable formula, but to listen to your own body. Try to use about 2500 kilocalories per day, appreciating your own well-being and dynamics of reduction or weight growth. Gradually, you can increase or reduce the caloric content of your power to find the perfect value for yourself. Blindly guided by the data that "give out" applications should not be.
All devices that "define" the need for the body in kilocalories give only an approximate result. They take into account the basic level of metabolism, as well as the coefficient of physical activity, which is calculated approximately. As a result, the error can range from 500 to 1000 kilocalories. Therefore, it is more important to listen to the needs of your body and keep track of its changes, and not try to determine the ideal calorie content taken for the day of food.
To determine how much your growth and physique is needed every day, use our advanced daily calorie rate calculator. The calculator is programmed in the formula that performs the calculation of the optimal calorie content of the diet, based on the specified parameters.
Daily rate Consumption calories capable of ensuring active vital activity of men, women and children depends on a number of factors: growth, age, features of metabolism, lifestyle. Also affects the goal that a person wants to achieve.
Want to lose weight? Get ready to cut the diet. Would you like to recover? Eat calories over the norm.
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Your daily rate
When you wash dishes, walk in the park with children, carry the barbell in the gym or perform any other type of activity, the body burns calories. Calories for a person serve as the only source of energy, so daily calorie reserves should be reopened by digesting and splitting food.
Feeling hunger, weakness, fatigue - the main signs of the 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 use per day, you need to consider:
- Floor. If we argue from the point of view of sex differences, then the male calorie rate and other nutritional elements are much higher than that of women.
- Age. If you take into account age, then the norm for a young organism will be even more, because the bulk of energy is spent on the growth of the body and the development of the nervous system. Children and teenagers lead more active, mobile lifestyle than adults who prefer peace and stability over the years.
- Daily load. It is logical that the daily calorie of the office workers will be much lower than for athletes. After all, the daily activities of athletes include many hours of training, which requires large power and energy costs.
For women
To find out how many calories to eat on the day a woman, besides online calculator, you can use manual counting according to the Miffllen Saint Single formula.
MIFLINA-SEVER FOR WOMEN FOR WOMEN: 10 x Mass (kg) + 6.25 x height (cm) - 5 x age (years) - 161
The result is multiply on the load coefficient:
- 1,2 - minimum;
The calculation of the daily rate of calories for the calculator or formula shows the results that can be divided into three categories:
- Daily minimal activity: For a woman, 19-25 years old, the daily calorie rate is - 2000 kcal, 26-50 years - 1800 kcal., Over 51 years old - 1600 kcal. in a day.
- Moderate activity: For a woman, 19-25 years old, the daily calorie rate is 2400 kcal., 26-50 years - 2,200 kcal., Over 51 years - 1800 kcal. in a day.
- Active lifestyle:for a woman, 19-30 years, the daily calorie rate is 2600 kal., 31-60 years old - 2400 kal., over 61 years old - 2000 kal. in a day.
The daily calorie calorie or a nursing woman is independent of the intensity of loads increase by 1.5 times - 3200-3500 kcal per day.
For men
The daily calorie calorie for men is calculated similarly, you can use an online calculator or hold manual counting. For men, there is a formula of Miffline-Single Square, adapted for men's needs.
MIFLINA-SEVER FORMULAR FOR MEN: 10 x Weight (kg) + 6.25 x Height (cm) - 5 x age (years) + 5
The result multiply on the load factor:
- 1,2 - minimum;
- 1,375 - Light exercises three times a week;
- 1,4625 - Light exercises 5-6 days a week;
- 1,550 - Sophisticated workouts 5-6 days a week;
- 1.6375 - Daily complex loads;
- 1,725 \u200b\u200b- Daily complex loads twice a day;
- 1.9 - Sports + hard work.
Table of daily norms for the organization of food men and women, taking into account the severity of daily load and age:
For kids
N. online calculatorsnor the formula of manual calculation will not be able to determine how much energy needs for normal life of a child or a teenager. But there is a ready-made table focused on the age of the child.
The table shows that the child's daily calorie rate is as follows:
From 13 years old, the daily rate of the child is similar to the indicators of an adult young man or a girl.Special attention is paid to the quality of the diet. Every day let's eat vegetables, fruits, porridge. And sweets and docket will only harm the growing body.
Immediately remove semi-finished products, chips, carbonated drinks, fast food, if you have so far allowed the child there is this poison.
For weight loss
Those who wish to lose weight will have to force their body to spend energy accumulated in the form of a fat mass. In order for the body to realize that it was time to "scribe to slaughter" and began to burn subcutaneous fat, you need to create a deficit of energy. You can organize a shortage of energy in two ways: to reduce or increase energy consumption.
To begin with, determine your ideal weight, then calculate how much calories per day corresponds to it. Adjust the diet within the received norm and follow the selected diet. You will notice that gradually the body approaches the perfect weight and stop on it.
Example: girl 25 years old, height 165 cm, weight 70 kg dreams of lose weight up to 60 kg. Calorie rate for weight of 60 kg \u003d 1345 kcal. Balanced its diet within 1345 calories, after a while, the girl will reduce the weight of up to 60 kg.
The main thing in losing weight is not to get involved in games with your own body and health. Nutritionists generally prohibit sit on the exhausting diet, believing that the border of the minimum calorie - body weight (kg) / 0.450 x 8 - it is impossible to open. So, it means our "experimental" girl is dangerous to reduce the consumption of calories less than 1200 per day. Otherwise, instead of losing weight, she threatens a disgusting mood, sluggish well-being, at best - gastritis, at worst - ulcer of the stomach.
For weight gain
Example: You spend a whole day in motion, work, family, also recorded in the simulator. During the day you spend 2500-3000 kcal. So, you need to eat 250-300-500 kcal more - let's say, 3500 per day.
To competently compile a diet for a set of mass, you need to determine the exact amount of energy consumed by the body. Prepare a little experiment:
- Within one week, eat a diet with the same calorie content - 2800;
- On the eighth day in the morning, on an empty stomach, measure your weight.
Now analyze the results:
- If the body scored at least 1 kg of weight, do not change the diet, continue to eat up the good work.
- If changes in body weight is not observed or weight gained slightly (100-200 g), boldly add another 250-300 calories into the daily menu.
- And if the diet caused you to lose weight, it means that at least 500-750 calories need to add at least 500-750 calories. Now your daily calorie rate will be 3100-3550.
How to make a diet
Calories are formed by splitting fats, proteins and carbohydrates. But not all calories are synthesized into subcutaneous fat. The 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 rate, it is more important to determine how much "felt" its body of proteins, fats, carbohydrates. It is important to balance the diet so that the recovered calories worked for the benefit of the body, and they did not accumulate in the form of excess fat under the skin.
Proteins
Proteins are the main builders of the body: internal organs, muscle tissue, hair, nails, adjust the protective functions of the immune system. Try to balance the diet so that 20-30% of the calories you get from the proteins.
Example: Your calorie rate is 2000 per day, it means that at least 400 kcal must be synthesized from proteins. Nutritionists recommend to eat 1 g of proteins per 1 kg of weight.
A large amount of proteins is contained in animal products. Therefore, so important in the daily diet of milk, meat.
Fat.
Fats are also important for the body, protective functions, participate in metabolism, are saturated with indispensable amino acids. About 20-30% of the diet leave for fats, make sure that the amount is at least 7%.
Harm health causes excessive use of saturated and hydrogenated fats. BUT useful fats - - contained in fish, milk, nuts.
If you want to keep a healthy lifestyle, you need to follow daily calories of man And try not to exceed them. The rate of calorie consumed per day depends on gender, age, human activity, as well as from climate. Children as their growing and growth requires more calories for the full development of the body. In an adult, the daily calorie standards decrease depending on age: the older man, the less energy it needs. This, of course, does not apply to those who prefer to engage in physical education and in old age! Men has a calorie rate a day higher than women. Pregnant women and nursing mothers should remember enough cyocalorium for themselves for their child. Athletes can consume 1,5 - 1.8 times more calories than people who are not engaged in sports. Do not forget that thinking through your diet, it is necessary to take into account not only the number of calories that you consume per day, but also their "quality". It is absolutely incorrect to think that it is only important not to exceed the daytime calorie rate, and at the expense of which products it is not important. Your food must be balanced, contain a sufficient amount of proteins and a moderate amount of carbohydrates and fats, which are known, and leads to deposition of fat. There should be no more than 20-30% of the calorie daily norms, for carbohydrates - no more than 50%. Your diet must include fruits and vegetables, preferably fresh, as well as cereals.
Daily need for calories of individual categories of people
| Children | |
| from 6 months to 1 year | 800 |
| 1 to 1.5 years | 1330 |
| 1.5 - 3 years | 1480 |
| 34 years | 1800 |
| 5 - 6 years | 1990 |
| 7 - 10 years | 2380 |
| 11 - 13 years | 2860 |
| Boys 14 - 17 years | 3160 |
| Girls 14 - 17 years old | 2760 |
| Adults | |
| Pregnant women | 3200 |
| Nursing mother | 3500 |
| Students (Men) | 3300 |
| Students (women) | 2800 |
| Athletes: Men. | 4500 - 5000 |
| Athletes: women | 3500 - 4000 |
| Men engaged in severe physical labor | 4500 or more |
Day calorie norms depending on physical activity and age
| Population groups in labor intensity | Age | Men | Women | ||||||
| Big cities | Small cities and villages | Big cities | Small cities and villages | ||||||
| big cities | small cities | big cities | small cities | ||||||
| Persons whose work is not related to the cost of physical labor (mental workers, employees) | 18-40 | 2800 | 3000 | 3100 | 3300 | 2400 | 2600 | 2650 | 2850 |
| 40-60 | 2600 | 2800 | 2800 | 3000 | 2200 | 2400 | 2350 | 2550 | |
| Employees of mechanized labor and service sector (telephonists, sellers, etc.) | 18-40 | 3000 | 3200 | 3300 | 3500 | 2550 | 2750 | 2800 | 3000 |
| 40-60 | 2800 | 3000 | 3000 | 3200 | 2350 | 2550 | 2500 | 2700 | |
| Employees of mechanized labor whose work is associated with significant physical efforts (machines, textiles, etc.) | 18-40 | 3200 | 3400 | 3500 | 3700 | 2700 | 2900 | 2950 | 3150 |
| 40-60 | 2900 | 3100 | 3100 | 3300 | 2500 | 2700 | 2650 | 2850 | |
| Workers of partially mechanized labor (miners, mechanisters, metallurgists, etc.) | 18-40 | 3700 | 3900 | 4000 | 4200 | 3150 | 3350 | 3400 | 3600 |
| 40-60 | 3400 | 3600 | 3600 | 3800 | 2900 | 3100 | 3050 | 3250 | |
| Elderly people | 60-70 | 2350 | 2500 | 2500 | 2650 | 2100 | 2200 | 2200 | 2500 |
| older 70. | 2200 | 2000 | |||||||
Not all the girls who are watching their weight, know about such a way of weight loss, as calorie counting. You can say this weight loss without a diet. You can use absolutely all food products, but be sure to count their calorie content. Many might think that it is too hard and such a way of weight loss is definitely not for them. First, of course, it is unusual. After all, you need to know the weight of every portion of food, take into account the calories of every eaten piece of bread, constantly conduct the food diary. But then this method of nutrition will enter the habit and you can say without difficulty, how many calories in a burst plate. To help newcomers, there are many diverse mobile phone programs that can calculate the caloric content of a dish and will be calculated how much you ate per day. In this article we will reply to the most exciting questions: "How many calories need to be used a day?", "Do I need how many calories a day to lose weight?", "How to lose weight without diets?"
How to count calories to lose weight. What is calories
What is calorie? This word modern man hears everywhere. Any product in the store has information about the calorie contained in it on the label. Despite the fact that most people use this word precisely in relation to food, calories have a much greater meaning.
- caloro is an energy unit that needs to be spent to heate 1 gram of water per 1 degree;
- the amount of energy in food is the number of calories in her;
- 1,000 calories are 1 kilocaloria;
- the word "calorie" is applied not only in relation to food, but also to everything that contains energy.
How many calories per day need to consume a person
Each person performing any actions during the day, spends energy. This energy is calories. But depending on how much energy is spent by each individual person, and the daily number of calories is calculated, which it must consume. Therefore, there is such a division of calories for different categories of people. For example, young people, as a rule, spend much more energy than the elderly. And the calories them, respectively, should be used more. There is also differences in the daily calorie rate among men and women. Below will consider in more detail the daily calories norms for men and women with different degrees of activity. But you need to not forget that these numbers apply only to those people who do not have complaints about their weight. If you want to lose weight, then for you the calculation of calories will be different.
Calorie Calorie per day for women
Depending on the nature of the vital activity, the following groups are distinguished:
- women with seating lifestyle. It is recommended to use 2000 calories to women aged 19 to 25 years, 1800 calories - from 26 to 50 years, 1600 calories - for women over 50 years old;
- women with moderately active lifestyle. It is recommended to use 2200 calories for women aged 19 to 25 years, 2200 calories - from 25 to 50 years, 1800 calories - women over 50 years old;
- women with active lifestyle. It is recommended to use 2400 calories for women aged 19 to 30 years, 2200 calories - from 31 to 60 years, 2000 - women over 60 years old.
Calorie rate per day for men
- Men with a seating lifestyle. It is recommended to use 2400 calories for men between the ages of 19 to 30, 2200 calories - from 31 to 50 years, 2000 calories - men older than 50 years old.
- Men with moderately active lifestyle. It is recommended to use 2600-2800 calories for men aged 19 to 30 years, 2400-2600 - from 31 to 50 years, 2200-2400 calories - men older than 51 years old.
- A man with an active lifestyle. It is recommended to use 3000 calories for men aged 19 to 30 years old, 2800-3000 - from 31 to 50 years, 2400-2800 - Men over 50 years old.
How to count calories to lose weight
Slimming with the help of the daily calculation method of calories is the only scientifically based weight loss method. In order to lose weight by 1 kg, it is necessary to burn 7,700 calories. In order to lose weight, it is impractical only to cut the diet. You must independently increase your physical exertion. So, you will quickly turn away the metabolism, and kilograms will begin to leave faster. How to calculate how many calories need to be used to lose weight? Modern nutritionists give the following recommendations:
- if you have a small overweight and, moreover, at least 3 times a week you pay time training, then it is enough to "fade up" 10% calories from the daily rate for a healthy person. It will be the perfect option in order to systematically discard extra kilograms and not to organize the stress;
- if you have a small overweight and you are not engaged in training, then you should "fade up" 20% calories from the daily rate for a healthy person. Those. You will have to eat a day by 20% less than you would be supposed if you did not want to reset the extra;
- if you suffer obesity, then you need to cut the daily calorie rate by 40%. As a rule, people with such a large overweight of the body cannot engage in sports training due to medical contraindications. But for YB [always available walking and light gymnastics.
Such a "diet" is very easily transferred by a person, because No strict restrictions in products. You can slightly change the number of calories consumed during the week. For example, in some days to increase the number of calories per day by 10-20%. But then it follows during the week to arrange a unloading day, reducing the amount of calories by 40%. There is also a more accurate formula for calorie calculation for weight loss. This formula is based on growth data, weight, age, lifestyle nature. Based on this method of calculating calories for a separate person, individual slimming programs are compiled by modern nutritionists. This is the formula of Mifflin-San Schera.
- In the process of calculating the perfect amount of calories for your weight loss on the formula proposed above, it is important to adequately assess the nature of your physical exertion. According to statistics, many people overestimate their "sports successes" during the week. Someone makes truly intensive workouts 5 times a week and puts itself a ratio of 1.55, and someone raises the dumbbell 2 kg and makes a small run and also puts himself a 1.55 coefficient. Remember that it is better to underestimate the nature of your workouts than to overestimate.
- Be sure to weigh your portions. Some people correctly calculated the number of calories in 100 grams of portions, but relying on their "Eyemer", put on themselves much more in the volume of the portion, and then complain that the system of losing weight with calorie counting does not work.
- Counting calories during the day is painstaking and pedantic work. Do not forget to add to the total calorie calorie per day of calories contained in mayonnaise, juice with sugar, coffee with sugar, etc. Some forget to take into account such "little things" and also do not see any shift in weight loss. Strict counting should be exposed to absolutely everything that put yourself in your mouth.
How much to eat calories a day to lose weight. How to distribute calories during the day
In modern recommendations of nutritionists, weight loss is very much attention is paid to the distribution of calories during the day. After how many hours you need to arrange meals? How much is there a day to lose weight? Or all this does not matter, can you eat all the 1700 calories put you for one meals? This is what nutritionists advise:
- it is recommended to arrange about 5-6 food receptions per day;
- the interval between food receptions must be at least 2-3 hours;
- if, due to your employment, you can not feed on fractional and frequent portions, you can easily compile a convenient schedule of food reception. The main thing is that the number of calories does not exceed the norm specified for you;
- it is better that the most high-calorie products for the day were used in the 1st of the afternoon;
- in the evening, prefer the most "light" by calorie products from your daily diode.
How much to eat calories a day to lose weight. Lyfhaki for weight loss on the method of calculating calories
Many people who are just going to start losing weight with the help of the calorie calculation method, scares the complexity of the whole process. Perhaps before your eyes, endless calorie tables pop up. To lose weight at present, there is no need for such tables, there is no need to constantly cheer with it, consider it in the calorie column, to search for a long time in the list that you need. Today everything is much easier. Among the most popular Lifehakov in the calorie calculation method can be noted:
How to calculate calories in a complex dish to lose weight
For accurate calculation of calories in the dish, it is necessary to take into account the caloric content of each ingredient of this dish. Of course, the smaller the components in the dish, the easier it becomes the process of calorie counting. And how to count if the dish is complex? In the process of cooking, we need to weigh each product that you put in a pan, for example, and summarize with the rest of the products. In such a simple way, it is possible to calculate the calorieness of the Cheburek, the cutlets, pickle, etc. Do not forget to take into account the oil on which you are going to fry something. Spices, tea, coffee do not affect the general calorie content of the diet.
Eating calories to lose weight. Is it possible to achieve a reduction in the daily consumption of calories without their calculation
If you still doubt that you can constantly lead such a detailed calculation of calories, you can try to lose weight, not counting them. And it is quite possible:
- reduce until the minimum consumption of oily food, sugar, flour products. Due to this caloric content of your day diet may decrease by 20%;
- make your food fraction. Drink little by little, but often. So, you will achieve a decrease in the daily consumption of calories by another 5-10%
How to eat calories to lose weight. Daily diet options with different calorie
Menu version 1800 kcal
- Breakfast. Non-fat boiled meat 90 gr, green pea 250 gr, 1 boiled egg, coffee with milk.
- Lunch. Apple.
- Dinner. Vegetable soup 200 gr, steam cutlets Of 120 g of raw low-fat meat, salad of stewed beet 150 gr, jelly with sugar substitute 50 gr.
- Afternooner. Skim cheese 100 gr, unsweetened compote 200-250 gr.
- Dinner. Boiled fish 100 gr, salad from fresh vegetables 150 gr.
- Before bedtime. Non-fat kefir 200-250 gr.
Menu version 1200 kcal
- Breakfast. Boiled fish 100 gr, fresh vegetable salad 200 gr, coffee with milk.
- Lunch. Apple.
- Dinner. Vegetable soup 200 gr, chicken meat 100 gr, fresh vegetable salad 40 gr, unsweetened compote.
- Afternooner. Milk low-fat 250 gr.
- Dinner. Non-fat boiled meat 90 gr, vegetable stew 200 gr.
- Before bedtime. Glass of low-fat kefir.
800 kcal menu option
- Breakfast. Cottage cheese low-fat 100 gr, coffee without sugar.
- Lunch. Apple.
- Dinner. Soup on vegetable broth 200 gr, boiled meat non-fat 90 gr, compote without sugar 200 gr.
- Afternooner. Compote without sugar 200 gr.
- Dinner. Chicken breast Boiled 90 gr, green peas 50 gr.
- Before bedtime. Degreased kefir 200 gr.
Pluses of weight loss using the calorie calculation method
Perhaps reading the main advantages of such a slimming method as calorie counting, you drop all your doubts. If you still have doubts, read about the advantages of this method that most nutritionists confirmed and great amount Women losing weight thus:
- first, you do not need to give up some products. There are no restrictions in diversity of diet. You can have everything that ate before, just "fit" into your daily calorie rate. Of course, the volume of consumption of "harmful" products will be reduced, but no one forces you to exclude them at all. Love chocolate? Wonderful. Just enter the calories from the 2 cubes in your diet;
- secondly, you can continue to visit your favorite cafes. Almost all establishments are prescribed in the menu composition of the dish and its caloric content. This is a huge psychological plus in weight loss;
- thirdly, once having mastered the skill of calorie counting, you will bring it yes such automatism that you will subconsciously continue to consider calories "in the mind", even when weighing slimming. And this means that you do not gain weight after the diet, proper nutrition As part of a certain daily calorie content, dishes will be your way of life. You will know how to eat right every day to lose weight.
Cons of slimming using the Calorie Catching method
- Opponents of the Calorie calculation method put forward the theory of weight loss, based not on the decrease in calorieness, but on the right relationship of proteins, fats and carbohydrates. Some nutritionists believe that unnecessary kilograms come to us not due to overeating, and due to the wrong ratio of proteins, fats and carbohydrates. And it will be more logical to reduce the amount of carbohydrate consumed, for example, and they are completely excluded from the diet or bring to a permissible minimum.
- Another opponents of the calorie counting suggest learning to distinguish between hunger and appetite. Accordingly, you need to eat only when you feel in fact hunger. And the feeling of appetite needs to be learn to control and suppress. The main disadvantage of the slimming system with the help of the calorie calculation method is that you do not "listen" your body.
- Some nutritionists offer another alternative to calculating calories - a reference point not to calorie dishes, but on its volume. Most often, they offer to compare the volume of portions with any guideline: a fist, palm, a glass, dessert plate, etc. In their opinion, you can avoid constant mathematical computing, but save low calorie daily diet and sweating of nutrition.
Slimming system based on the daily calorie calculation is not at all novelty in nutrition. The method was invented back in the 20s of the last century. Adhere to this method or not - this is just your decision. But try unambiguously worth if you want to achieve a resistant result in weight loss, having relived your body from stress. Smooth and naturally, the correct weight loss in the normalization of daily caloric content of dishes has long been proven and tested by many people. Successes in weight loss!
Our calculator is designed for those who adhere to a flexible diet, or only want to go to this power system.
The basic principle of a flexible diet is that you can eat almost anything, subject to the following conditions:
- it is necessary to adhere to your individual level of daily consumption of calories;
- complied with the correct ratio of carbohydrate fats.
That is, you must ensure your body a stable receipt of the correct amount of calories and the necessary ratio of carbohydrate fat proteins (BJO), but the sources of these elements and energy can be represented by infinite amounts of products and dishes.
When using a flexible diet, you not only consider the total number of calories consumed, but you need to manage and closer.
For example, you can spend the entire calorie budget for breakfast with pancakes, but remember that you need to provide the desired amount of fats and proteins. And do not be surprised that you can already feel fatigue - you spent all carbohydrates and now you have no energy left.
To calculate the required number of calories consumed per day and the optimal ratio of macroelements, depending on your age, growth, weight, gender and level of physical activity, use this calculator. Use these results to comply with a flexible diet to reduce weight, keep it or increasing muscle mass.
Level of physical activity
A high level of physical activity is accompanied by a higher calorie flow rate. To accurately control the calorie consumed, (and therefore counting the required daily conversion), it is necessary to determine how many calories you burn in sports activities: for this use our.
Too intense physical activity in combination with a low level of calorie intake can lead to muscle catabolism (the destruction of muscle tissue), which in turn slows down the metabolism and loss excess weight. Usually, metabolism begins to slow down after 3 days on a reduced calorie quotory.
Reducing the weight and loss of fat mass - do not always mean the same thing: weight can leave due to the loss of muscle mass, while the amount of adipose tissue remains the same. That this does not occur it is important to calculate the optimal ratio of macroelements - BZH.
The inclusion of regular exercise in your new lifestyle helps maintain the level of muscle mass even with a calorie deficiency.
But remember:
- 5-25% of the total energy consumption of the body consumes to physical activity, and this is not only special fitness classes, it includes walking, classes by our everyday affairs, etc.;
- about 10% of energy is spent on digesting food;
- about 60-80% of energy is spent on the basic vital activity of the body.
Therefore, the physical activity will necessarily help in the process of weight loss, but, all the same, most importantly is the limitation of calorie consumption.
Moreover, it should be borne in mind that the body can spend a limited number of calories per day, it cannot work infinitely, even if we are constantly taking a new energy into it. Therefore, if you today spent a lot of calories for sports, the body optimizes the daily spending of calories and spends less calories for other processes. As a result, the total daily spent of the calorie of this day will not be much more than yesterday.
The physical activity is very important in itself, for health as physical and psychological, but using it we can regulate a maximum of 5-25% of spending our daily energy.
What happens if calories are too small? And is it possible to lose weight only at the expense of a diet?
With excess of low calorie consumption, muscle catabolism begins, muscles melting, and accordingly, the body begins to spend less energy on its main life. That is, your basic metabolism decreases. And this means that as soon as you return to your usual diet, you will not only return your weight, but also pick up. Therefore, it is very important:
when weight loss, it is necessary to introduce physical exertion, this will help not to lose muscle mass with a decrease in calorie intake or even increase it, which means to increase and basic metabolism. This will help you lose weight much more efficiently and will not allow you to gain weight when returning to the usual diet.
Macroelements: Squirrels, Fats and Carbohydrates
Proteins
Proteins are important for the growth of new fabrics, as well as to restore damaged - this is what happens when you do exercise.
Proteins should be your best friendsIf you want to dial or save muscle mass.
But proteins are not only muscles, it is also a sense of saturation that will help you abide by the diet.
Sources of protein: eggs, milk, cheese, yogurt, cottage cheese, meat, fish, nuts, beans, peas, lentils, soybeans and other legumes.
Fat.
Fat often mistakenly demonized.
Fats can be very useful to achieve your body to form a body, they also affect hormones - too few fats can harm the body.
25% of all calories provided for by a flexible diet are highlighted for fats. This can be adjusted later, but the initial proportion looks like this.
Sources of fat: olive oil, coconut oil, natural peanut butter and other walnut oils, avocado, almonds, walnut, cashew, red fish, mackerel, egg yolks.
Carbohydrates
Your body uses carbohydrates to produce glucose, which is a preferred fuel or energy for our body. It is they who give us the opportunity to remain active.
The fiber, for which it is important to follow, if you want to remain healthy, is also a source of carbohydrates, but it does not contain calories.
Sources of carbohydrates: torupa and cereals, bread, flakes, pasta, potatoes, fruits, vegetables, flour products.
Carbohydrates are simple and complex.
Complex carbohydrates
Difficult carbohydrates are absorbed slower, which means the energy released during their recycling is distributed to the body evenly on its livelihood, without turning into fat reserves. And what else is important, the energy from complex carbohydrates is evenly released for 3-4 hours, which means all this time the body will have enough energy and it will not require additional food.
Usually products containing complex carbohydrates have a darker color than simple.
Examples — oats, brown rice, starchy vegetables, whole-grain bread.
Simple carbohydrates
Simple carbohydrates are absorbed too quickly, the body does not have time to spend them and they go into a fat reserve. In addition, the energy of the body receives in the form of a short burst, and then the forces decline occurs.
Examples — white rice, white bread, cookies and sweets.
Frequency and size of portions
A large portion for one meal, even when complying with the daily calorie norm, can provoke fat deposition.
This occurs according to a similar to the assimilation of simple carbohydrates by the principle: many calories immediately arrive in the body, a lot of energy, the body may not have time to use it all and then part of the energy can be deposited in the form of fat.
If the daily diet is to split into a larger number of small portions - then there will be fewer calories in each meal, which the body will come along with a greater probability. Also in this case, the load on the organs of the digestion - the stomach, pancreas, etc, is reduced.
In addition, it is recommended to eat in front of any active activity (physical: for example, before a walk, or just before expensive to work or even mental - with high mental activity, the body also spends more energy). But it is not necessary after eating on the sofa or sleep.
Calories to reduce fat mass
It is believed that the grease is equal to 3,500 calories, therefore the daily deficit of 500 calories should help get rid of the shelter of fat per week.
In fact, everything is not quite so.
In general, energy consumption by the body gradually decreases, as soon as a person begins to lose weight. This means that you will inevitably find yourself at the stage of the plateau - stop weight loss. The amount of food that previously led to weight loss will once lead to maintenance. What follows a warning:
Always try to strive for daily calorie consumption at the level of "normal slimming".
The level "Extreme Speed \u200b\u200bSlimming" is the most extreme and dangerous to health. Do not attempt to immediately go to it in the hope of quick effect. Ultimately, the result can be the opposite desired. This option provides for the lowest level of calorie intake, which can generally be considered. It should be perceived as an exception than the rule. It is more useful for health - burn fat than getting rid of it by fasting.
Weight loss plateau - why with a decrease in calorie consumption weight stops falling
Over time, the body adapts to a reduced amount of calorie consumed.
The body begins to use energy more efficiently - slows down the metabolism, so he burns less fat. That is why many reaches a plateau (stop) weight loss.
At this stage, the only option is to speed up metabolism by:
- increase cardion loads, strength training,
- using the "deceptive" food (i.e., periodically introduce high-calorie products into the diet);
- periodic change in the number of calories (the so-called Diet "Zig-Zag" - is used in our calculator, in a detailed calculation of calorie consumption by day); Link
- changes in the proportions of macroelements.
Important:
Only a decrease in the amount of calories, in the absence of physical activity will slow down the metabolism, and at the moment when you return to the "normal" power regime, the weight will return again. Try to devote more attention to exercises.
Learn to eat slowly - studies show that those people who are quickly eaten are usually overweight.
Diet Zig Zag
For more efficient weight loss, it is recommended to stick to the diet on the "Zig-Zag" principle, that is, it is necessary to alternate the days in terms of calorie intake - then less than the norm, then more than the norm, leaving the calculated amount of calories on average. It does not allow the body to adapt to reduced calorie consumption and slow down the metabolism.
