The rapid development of scientific knowledge in the field of weight loss is bearing fruit. More and more methods are offering new and radical insights into the mechanisms of weight loss. Many of them criticize calorie counting, although previously this method was considered the main one, was accepted in almost all diets and was used in various approaches.
How many calories should a person consume per day to lose weight? How to calculate calories per day? How to determine your caloric intake knowing your weight and height? How important are these skills? Let's take a closer look in this article.
Why do you need to count calories
Calorie calculation is based on the law of conservation of energy - one of the fundamental and most important laws of nature. It always works, which is why it is an important component of the most effective weight loss methods. Knowledge and understanding of this subject will help you effectively and successfully solve important problems related to weight loss and achieve the desired results.
From a biological point of view, a calorie is the necessary amount of energy spent to heat one gram of water by one degree Celsius under normal atmospheric conditions. This value is extremely small, therefore the calorie intake per day is calculated in a larger value - kilocalories.
Not every person thinks about how much energy the body uses to perform daily tasks. Scientists have found that, on average, the female body spends about one and a half thousand kilocalories to maintain vital functions. Due to this, breathing, heart rate, muscle tone, peristalsis, constant body temperature and other processes occurring in the body are guaranteed. For men, this value is slightly higher, reaching 1, 800 calories. This value has a special name - basal or basic metabolism. To determine it, special formulas or special devices are used - a body composition analyzer and a metabolograph.
The component is the main one, but in addition to it there are other energy costs. Physical activity also involves burning calories. A leisurely walk consumes about 150 kilocalories per hour, while intense sports can burn much more - up to 400-500. Calories consumed daily are used to sustain human life. All energy that is not consumed by the body is stored. That is why, for effective and noticeable weight loss, it is necessary to create a daily energy deficit, the size of which should be about 500-700 calories. To achieve the desired effect, you can count calories yourself or use a ready-made menu.
Opinion of an 'expert
Considering that the basis for counting calories is the law of conservation of energy - a law of nature as fundamental as, for example, gravity - we can say that calories are outdated or inconvenient, just like gravity. Try throwing a pen or pencil at yourself - and everything will become clear. The laws of nature always work. They are the basis of all effective weight loss methods. Knowledge and understanding of these rules help you to be effective and successfully resolve important problems, as well as issues related to weight loss. So what are calories?
1 calorie is the amount of energy needed to heat 1 gram of water by 1 degree Celsius. This is a very small value, so calories are usually measured in thousands - kilocalories, kcal. A woman's body spends around 1, 500 kcal daily to maintain vital functions (heart rate, breathing, muscle tone, peristalsis, body temperature and other processes), a man's body uses around 1, 800 kcal. The amount of energy the body uses to maintain life is called basal metabolism. To calculate this value more accurately, there are special devices - a body composition analyzer and a metabolograph.
This part of energy consumption is the main one, but not the only one. Physical activity also consumes energy, but slightly less. For example, active sports like swimming and cycling only burn 150-250 kcal of energy in 60 minutes, it all depends on the intensity of the workout. For noticeable weight loss, it is necessary to create an energy deficit equal to approximately 500-700 kcal from these values, i. e. women need to eat between 1, 200 kcal daily, men - about 1, 500 kcal for a stable weight loss without harm to the body and all its systems. And then you can go two ways: count calories directly or introduce indirect calorie restriction through diet and diet selection.
Direct calorie counting requires some skill and perseverance in the early stages, but for many people it works better than any weight loss diet. How to count calories? To do this, you need to know the mass of the product (after weighing it on an electronic food scale), know the calorie content of the product per 100 grams, and also have paper, a pen, a calculator and a few minutes of time available.
Thus, the weight loss process is a change in the balance between energy received and energy expended. The most direct, simple and accessible way for everyone is to limit the calorie content of food through calorie counting, which, if adequate calorie content is observed, will guarantee the breakdown of fat, in accordance with the law of conservation of energy. However, the direct calorie counting method has its drawbacks. Firstly, it doesn't tell you anything about satiety: for example, for the same amount of 1200 kcal daily you can be very satiated and very hungry, it all depends on the diet, the products included 1200 kcal - that's two chocolate bars or five complete meals with healthy and permitted foods. Secondly, with an incorrectly selected diet with a low-calorie diet, weight will decrease, but this may be associated with health risks - for example, not only fat, but also muscle tissue can be lost if there is a protein deficiency in the diet . And thirdly, you won't count calories for the rest of your life; Once you lose weight, you need to develop other mechanisms and habits to keep it off. These and other reasons make caloric intake a necessary tool, but not the only one, in the weight loss process.
Formulas for counting calories
You can calculate your daily calorie intake for weight loss using the following two formulas.
The Harris-Benedict formula was developed and introduced to people in 1919 by famous scientists Francis Gano Benedict and James Arthur Harris. It has two varieties: for men and for women.
66 + [13. 7 x weight (kg)] + [5 x height (cm)] - [6. 76 x age (in years)] - for men;
655 + [9. 6 x weight (kg)] + [1. 8 x height (cm)] - [4. 7 x age (in years)] - for women.
This calculation formula may be incorrect for modern residents of the metropolis, since the research was carried out at the beginning of the last century. This nuance must be taken into account when calculating the number of calories, especially for people whose body mass index exceeds the established norm.
The Mifflin-San Geor formula was developed much later - at the end of the last century, in the nineties. It is considered the most accurate and popular today.
Men - [9. 99 x weight (kg)] + [6. 25 x height (cm)] - [4. 92 x age (years)] + 5;
Women - [9. 99 x weight (kg)] + [6. 25 x height (cm)] - [4. 92 x age (years)] -161.
The formula takes into account the specifics of nutrition and other features of the modern world. However, it does not take into account the percentage of adipose and muscle tissue.
Calorie counting algorithm for weight loss
The ability to correctly count calories consumed is the first step towards a beautiful and healthy body. This technique does not impose any restrictions on specific products. But, if you take into account your entire diet every day, it becomes clear that it is much better to eat a plate of meat salad than a small bar of chocolate or some kind of confectionery. Their calorie content is approximately the same, but their nutritional value is significantly different.
Calculating calorie intake is considered an effective way to lose weight and is included in many weight loss systems. This is explained by the following advantages:
- This method provides a reasonable approach to nutrition without stress or serious restrictions. The body easily tolerates a new diet;
- the ability to calculate the number of calories consumed allows you to choose a complete diet, rich in nutritional components, vitamins, minerals, which distinguishes this technique from various types of diets and fasting;
- Each person can independently determine how many calories they need to consume per day. For this purpose, there are special calorie calculators for weight loss online. This can be useful for those people who do not have the opportunity to contact competent specialists or a weight loss clinic due to the remoteness of settlements from urban centers, various material restrictions and life circumstances;
- The calorie counter will allow you to calculate your diet for free, include your favorite dishes and ensure compliance with the proportions of proteins, fats and carbohydrates.
The calculation algorithm consists of three successive steps: calculating the basic metabolic rate, determining daily activity, calculating the final result. Let's take a look at each of them.
Step 1: Calculate your basal metabolic rate
To begin with, one of the most convenient formulas should be used to calculate the basic metabolic rate. Example: a woman 170 cm tall, weighing 75 kg, aged 36 should consume no less than:
655+9, 6×75+1, 8×170-4, 7×36=1512 kcal
This amount of energy will be enough to sustain life.
Step 2: Determine your daily activity
The resulting value of basal metabolism must be multiplied by the activity coefficient:
- 1. 2 – low activity, total absence of sports practice;
- 1. 375 – sedentary lifestyle, light physical activity 1 to 2 times a week;
- 1. 55 – medium activity, sufficient load 2 to 4 times a week;
- 1. 725 – active lifestyle, active work, training about 5 times a week;
- 1. 9 – high activity, active work, daily active training.
Let's say a woman exercises three times a week, then:
1512 kcal × 1. 55 = 2344 kcal
This value is the required daily norm. That's how many calories you need to consume per day.
Step 3: Calculate the final result
To obtain the final result, it is necessary to subtract 500-700 kcal from the resulting value - this is exactly how much you need to consume per day to lose weight.
2344 – 500(700) = 1844 (1644) kcal – this is exactly how much the body needs to start losing weight.
Practice shows that it is difficult to maintain the norm on a daily basis. Nutritionists suggest establishing a lower minimum and upper maximum limit. This will help avoid meltdowns: if you really want something forbidden, you can eat it. But the next day reduce the norm a little:
- upper limit: calorie norm + 100;
- lower limit: calorie norm – 200.
Additionally, it is recommended to maintain the proportion of proteins, fats, carbohydrates:
- protein 10-25% of the daily diet;
- fats – 20-35%;
- carbohydrates – 45-65%.
These proportions may vary slightly depending on the specific goal: weight loss, weight gain, muscle growth.
Losing weight quickly and effectively at home is not difficult. Calorie counting reduces restrictions and allows you to enter your favorite foods. The main thing is to keep a diary carefully, write down every product consumed, every lump of sugar. But there is a special technique for losing weight, which is offered in weight loss clinics. It is based on an integrated approach, a combination of nutrition and psychology. This allows you to achieve optimal results and effective weight loss.
Calorie tables
The table of calorie content of foods will help you prepare your daily diet. It contains basic products that, as a rule, form the basis of the diet. For all other products purchased in stores, the calorie, protein, fat and carbohydrate content is indicated on the packaging.
Milk derivatives
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Dry cream | 23. 0 | 42. 7 | 26. 3 | 579. 0 |
| Whole milk powder | 26. 0 | 25. 0 | 37. 5 | 476. 0 |
| Skim powdered milk | 37. 9 | 1, 0 | 49. 3 | 350. 0 |
| Condensed milk with sugar | 7. 2 | 8. 5 | 56. 0 | 320. 0 |
| Cow milk | 3. 2 | 3. 6 | 5. 1 | 61. 0 |
| Sour cream, 30% fat | 2. 4 | thirty, | 3. 1 | 294. 0 |
| Fat cottage cheese | 14. 0 | 18, | 2. 8 | 232. 0 |
| Cream, 20% fat | 2. 8 | 20. 0 | 4, 5 | 206. 0 |
| Cream, 10% fat | 2. 8 | 10. 0 | 4. 8 | 118. 0 |
| Whole kefir | 2. 8 | 3. 0 | 3. 6 | 56. 0 |
| Hard cheese | 23. 0 | 29. 0 | 0, 0 | 360. 0 |
| "Dutch" cheese | 26. 0 | 26. 8 | 0, 0 | 352. 0 |
| Cheese "Poshekhonsky" | 26. 0 | 26. 5 | 0, 0 | 350. 0 |
| Processed cheese | 22. 0 | 27. 0 | 0, 0 | 340. 0 |
| Cheese | 17, 9 | 20. 1 | 0, 0 | 260. 0 |
| Butter without salt | 0. 5 | 82. 5 | 0. 8 | 748. 0 |
| Ice cream | 3. 3 | 10. 0 | 20. 1 | 179. 0 |
| Milk margarine | 0. 3 | 82. 0 | 1, 0 | 743. 0 |
| "Provencal" mayonnaise | 2. 8 | 70. 0 | 2. 6 | 624. 0 |
Bread and cereals
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Wheat flour, whole grain | 10. 3 | 1, 0 | 69. 0 | 334. 0 |
| Corn grains | 11. 5 | 3. 3 | 67. 2 | 348. 0 |
| Buckwheat | 12. 6 | 3. 2 | 54. 3 | 335. 0 |
| Rice grains | 7. 0 | 1, 0 | 73. 2 | 330. 0 |
| Semolina | 10. 3 | 1, 0 | 67. 7 | 328. 0 |
| Barley grain | 10: 00 | 1: 30 p. m. | 66, 31 | 324. 00 |
| barley | 9. 3 | 1. 1 | 67. 5 | 320. 0 |
| Groats "Hercules" | 11. 0 | 6. 2 | 49. 2 | 305. 0 |
| Oat | 11. 0 | 6. 1 | 49. 9 | 303. 0 |
| Wheat bread, whole grain | 7, 9 | 0. 8 | 50. 1 | 238. 0 |
| Rye bread | 6. 6 | 1. 2 | 41. 8 | 181. 0 |
| Sugar Cookies | 7. 5 | 11. 8 | 74. 4 | 436. 0 |
| Creamy cookies | 8. 5 | 10. 8 | 69. 6 | 398. 0 |
| Massa, V. S. | 10. 4 | 1. 1 | 74. 9 | 337. 0 |
| Butter bread | 7. 6 | 5. 2 | 56. 8 | 295. 0 |
| bread | 7. 7 | 3. 0 | 53. 3 | 235. 0 |
| Yeast | 12, 7 | 2. 7 | 0, 0 | 75. 3 |
Vegetables and fruits
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Green peas | 5. 0 | 0, 2 | 13, 8 | 73. 0 |
| Ground tomatoes | 1. 1 | 0, 2 | 5. 0 | 23. 0 |
| Potato | 2. 0 | 0. 4 | 18. 1 | 80. 0 |
| Eggplant | 1. 2 | 0, 1 | 6, 9 | 24. 0 |
| white cabbage | 1, 8 | 0, 2 | 6. 8 | 27. 0 |
| Sauerkraut | 1, 8 | 0, 0 | 3. 2 | 19. 0 |
| Bulb onion | 1. 4 | 0, 0 | 10. 4 | 41. 0 |
| Green onion | 1. 3 | 0, 0 | 5. 2 | 19. 0 |
| Garlic | 6, 5 | 0, 0 | 6. 0 | 46. 0 |
| Carrot | 1. 3 | 0, 1 | 7, 9 | 30. 0 |
| cucumbers | 0. 8 | 0, 1 | 3. 8 | 14. 0 |
| Pickles | 0. 8 | 0, 1 | 2. 3 | 13. 0 |
| Pepper | 1. 3 | 0, 0 | 7. 2 | 27. 0 |
| Radish | 1, 9 | 0, 2 | 8. 0 | 35. 0 |
| Turnip | 1. 3 | 0, 0 | 3. 1 | 27. 0 |
| Radish | 1. 2 | 0, 1 | 3. 8 | 21. 0 |
| Salad | 1. 5 | 0, 2 | 3. 1 | 17. 0 |
| Beet | 1. 5 | 0, 1 | 12, 8 | 42. 0 |
| Pumpkin | 1, 0 | 0, 1 | 5. 9 | 25. 0 |
| Spinach | 2. 9 | 0. 3 | 2, 5 | 22. 0 |
| Pears | 0. 4 | 0. 3 | 10. 9 | 49. 0 |
| Apples | 0. 4 | 0. 4 | 11. 8 | 45. 0 |
| Peaches | 0. 3 | 0, 1 | 11. 3 | 43. 0 |
| Apricots | 0. 9 | 0, 1 | 10. 8 | 41. 0 |
| Oranges | 0. 9 | 0, 2 | 10. 3 | 40. 0 |
| Watermelon | 0. 7 | 0, 2 | 7, 9 | 38. 0 |
| Melon | 0. 6 | 0, 0 | 10. 3 | 38. 0 |
| grapefruits | 0. 9 | 0, 2 | 10. 3 | 35. 0 |
| Strawberries | 0. 8 | 0. 4 | 11. 2 | 34. 0 |
Dried fruits and beans
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Dried apricots | 3. 3 | 62. 6 | 30. 8 | 241. 0 |
| Raisins | 2, 5 | 78. 4 | 16. 5 | 296. 0 |
| dates | 2. 4 | 75. 0 | 20. 5 | 282. 0 |
| Plums | 2. 3 | 65. 6 | 25. 0 | 264. 0 |
| Figs | 3. 3 | 63. 8 | 30. 0 | 249. 0 |
| Dried apples | 3. 2 | 68. 0 | 20. 0 | 273. 0 |
| dried pears | 2. 3 | 62. 6 | 20. 0 | 249. 0 |
| dried peaches | 3. 0 | 68. 5 | 18. 0 | 274. 0 |
| Peas | 54. 8 | 0, 1 | 8. 5 | 298. 0 |
| Chickpea | 54. 2 | 20. 1 | 5. 0 | 328, 6 |
| Soy | 34. 9 | 17. 3 | 17. 3 | 364. 0 |
| Beans | 21. 0 | 2. 0 | 47. 0 | 298. 0 |
Meat
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Pork | 11. 7 | 33. 3 | 0, 0 | 491. 0 |
| Beef | 18. 5 | 16. 0 | 0, 0 | 218. 0 |
| Ram | 15. 6 | 16. 3 | 0, 0 | 209. 0 |
| Rabbit meat | 21. 1 | 15. 0 | 0, 0 | 183. 0 |
| Liver steak | 17, 9 | 3. 7 | 0, 0 | 105. 0 |
| Ox heart | 16. 0 | 2. 8 | 0, 0 | 86. 0 |
| Pork stew | 14, 9 | 32. 2 | 0, 0 | 349. 0 |
| Beef stew | 16, 8 | 16. 0 | 0, 0 | 220. 0 |
| Chickens | 18. 2 | 18. 4 | 0. 7 | 241. 0 |
Sausages
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Amateur sausage | 17. 3 | 39. 0 | 0, 0 | 420. 0 |
| Semi-smoked sausage | 16. 5 | 63. 6 | 0, 0 | 376. 0 |
| Milk sausages | 11. 0 | 22, 8 | 1. 6 | 266. 0 |
| Doctor's sausage | 12, 8 | 22. 2 | 1. 5 | 257. 0 |
| Sausage var. separate | 11. 0 | 21. 0 | 0, 0 | 240. 0 |
Eggs
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Raw chicken egg | 12, 7 | 11. 5 | 0. 7 | 157. 0 |
| Mixture | 12, 9 | 11. 6 | 0. 8 | 160. 0 |
| Egg white | 10. 5 | 0, 0 | 1, 0 | 50. 0 |
| Egg yolk | 16, 7 | 30. 8 | 1. 7 | 358. 0 |
Fish and seafood
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Cod liver (canned in oil) | 4: 20 am | 65, 70 | 1, 20 | 613. 0 |
| Salmon | 23. 0 | 12. 0 | 0, 0 | 206. 0 |
| Cameroon | 18, 9 | 2. 2 | 0, 0 | 95. 0 |
| Pollock | 17. 6 | 1, 0 | 0, 0 | 79. 0 |
| Perch | 19, 9 | 3. 6 | 0, 0 | 112. 0 |
| Salmon | 20. 0 | 8. 3 | 0, 0 | 153. 0 |
| Tuna | 26. 0 | 1, 0 | 0, 0 | 115. 0 |
| Cod liver) | 16. 0 | 0. 6 | 0, 0 | 136. 0 |
| horse mackerel | 18. 5 | 4, 5 | 0, 0 | 114. 0 |
| Lula | 18. 0 | 4. 2 | 0, 0 | 110. 0 |
| Sardines in olive oil (canned) | 16. 0 | 17, 7 | 0, 0 | 223. 0 |
| White Mackerel. In oil | 13. 1 | 25. 1 | 0, 0 | 278. 0 |
| Flounder in tomato (canned) | 12. 6 | 5. 4 | 6. 0 | 125. 0 |
Candy
| Product (per 100 g of product) | Proteins (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Jelly | 0. 4 | 0, 2 | 74. 5 | 286. 0 |
| waffles | 8. 2 | 19, 8 | 53. 1 | 425. 0 |
| Hematogen | 6. 2 | 2. 8 | 75. 5 | 352. 0 |
| Marshmallow | 0. 7 | 0 | 75. 5 | 295. 0 |
| Iris | 3. 1 | 7. 7 | 81, 2 | 384. 0 |
| Marmalade | 0, 0 | 0, 2 | 77. 1 | 289. 0 |
| Honey | 0. 6 | 0, 0 | 80. 5 | 312. 0 |
| Sugar | 0, 2 | 0, 0 | 99. 6 | 377. 0 |