The rapid development of scientific knowledge in the field of weight loss is bearing fruit. More and more methods offer their new and radical views on weight loss mechanisms. Many of them criticize calorie counting, although previously this method was considered the main one, accepted for almost all diets and used in many approaches.
How many calories should a person consume per day to lose weight? How to calculate daily calories? How to determine your calorie intake knowing your weight and height? How important are these skills? Let's take a closer look in this article.
Why you need to count calories
The calculation of calories is based on the law of conservation of energy, one of the most important fundamental 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 issue 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 amount of energy needed to heat one gram of water by one degree Celsius under normal atmospheric conditions. This value is extremely small, so the daily calorie intake is calculated into a larger value: kilocalories.
Not all people think about how much energy their body spends doing daily activities. Scientists have found that on average the female body spends about one and a half thousand kilocalories to maintain vital functions. This ensures breathing, heart rate, muscle tone, peristalsis, constant body temperature and other processes that occur in the body. For men this value is slightly higher and amounts to 1800 calories. This value has a special name: basal or basic metabolic rate. To determine it, special formulas or special devices are used: a body composition analyzer and a metabolograph.
The component is the main one, but beyond it there are other energy costs. Physical activity also involves burning calories. A leisurely walk consumes around 150 kilocalories per hour, while intense sports can burn many 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 approximately 500-700 calories. To achieve the desired effect, you can count calories yourself or use a ready-made menu.
Expert opinion
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 obsolete or inconvenient, just like gravity. Try throwing a pen or pencil above you and everything will become clear. The laws of nature always work. They are the basis of all effective methods for losing weight. Knowledge and understanding of these rules helps you to be effective and successfully solve important problems, as well as problems 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 1500 kcal per day to maintain vital functions (heart rate, breathing, muscle tone, peristalsis, body temperature and other processes), a man's around 1800 kcal. The amount of energy the body expends to stay alive is called basal metabolic rate. To more accurately calculate this value, 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 a little less. For example, active sports such as swimming and cycling burn only 150-250 kcal of energy in 60 minutes, it all depends on the intensity of the training. For noticeable weight loss, it is necessary to create an energy deficit from these figures equal to approximately 500-700 kcal, that is, women need to eat within 1200 kcal per day, men - approximately 1500 kcal for stable weight loss without damage to the body and all its systems. And then you can proceed in two ways: directly counting calories or introducing 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 scale), know the calorie content of the product per 100 grams, as well as have paper, pen, calculator and a few minutes of reflection. time available.
Thus, the process of weight loss is a change in the balance between energy input and expenditure. The most direct, simple and accessible way to everyone is to limit the calorie content of foods by counting calories, which, if the correct calorie content is respected, will ensure the breakdown of fats, according to the law of conservation of energy. However, the direct calorie counting method has disadvantages. First of all, it does not report anything about satiety: for example, for the same amount of 1200 kcal per day you can be both very full and very hungry, it all depends on the diet, on the products included 1200 kcal - that is, two chocolate bars or five complete meals with foods permitted and healthy. Secondly, with an incorrectly selected diet with a reduced-calorie diet, weight will decrease, but this can 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 third, you won't be counting calories for the rest of your life; After you lose weight, you need to develop other mechanisms and habits to keep it off. These and other reasons make calorie intake a necessary, but not the only, tool 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 not be correct for modern residents of the metropolis, since the research was conducted at the beginning of the last century. This nuance should 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 fat and muscle tissue.
Calorie counting algorithm for weight loss
The ability to correctly count calories consumed is the first step towards a healthy and beautiful body. This technique does not impose any restrictions on specific products. But if you take into account the entire diet every day, it becomes clear that it is much better to eat a plate of meat salad than a small chocolate bar or some kind of confectionery product. Their calorie content is approximately the same, but their nutritional value is significantly different.
Calculating your 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 possibility of calculating 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 he needs to consume per day. For this purpose, there are special calorie calculators online for weight loss. 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 living 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: calculation of the basic metabolic rate, determination of daily activity, calculation of the final result. Let's take a closer look at each of them.
Step 1: Calculate your basal metabolic rate
To begin with, you need to use one of the most convenient formulas to calculate your basic metabolic rate. Example: a woman 170 cm tall, weighing 75 kg, aged 36 years should not consume 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, complete absence of sport;
- 1. 375 – sedentary lifestyle, light physical activity 1-2 times a week;
- 1. 55 – medium activity, sufficient load 2-4 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 goes to the gym three times a week, then:
1512 kcal × 1. 55 = 2344 kcal
This value is the required daily norm. Here's how many calories you need to consume per day.
Step 3: Calculate the final result
To get the final result, you need 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 what the body needs to start losing weight.
Practice shows that it is difficult to maintain the norm every day. Nutritionists suggest setting a lower minimum and upper maximum limit. This will help avoid breakdowns: if you really want something forbidden, you can eat it. But the next day, slightly reduce the norm:
- upper limit: calorie norm + 100;
- lower limit: calorie norm – 200.
In addition, it is recommended to maintain the ratio of proteins, fats, carbohydrates:
- protein 10-25% of daily diet;
- fat – 20-35%;
- carbohydrates – 45-65%.
These ratios may vary slightly depending on your 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 incorporate your favorite foods. The important thing is to conscientiously keep a diary, write down every product consumed, every sugar cube. But there is a special technique for weight loss, which is offered in slimming 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.
Dairy products
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Dry cream | 23. 0 | 42. 7 | 26. 3 | 579. 0 |
| Powdered milk | 26. 0 | 25. 0 | 37, 5 | 476. 0 |
| Skimmed milk powder | 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 |
| Mature 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 |
| Melted cheese | 22. 0 | 27. 0 | 0, 0 | 340, 0 |
| Brinza | 17. 9 | 20. 1 | 0, 0 | 260, 0 |
| Unsalted butter | 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 |
| "Provençal" mayonnaise | 2. 8 | 70, 0 | 2. 6 | 624. 0 |
Bread and cereals
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Wheat flour, wholemeal | 10. 3 | 1. 0 | 69. 0 | 334. 0 |
| Millet groats | 11. 5 | 3. 3 | 67. 2 | 348. 0 |
| Buckwheat | 12. 6 | 3. 2 | 54. 3 | 335, 0 |
| Rice groats | 7. 0 | 1. 0 | 73. 2 | 330, 0 |
| Semolina | 10. 3 | 1. 0 | 67. 7 | 328. 0 |
| Barley groats | 10. 00 | 1. 30 | 66. 31 | 324. 00 |
| Pearl barley | 9. 3 | 1. 1 | 67, 5 | 320, 0 |
| "Hercules" semolina | 11. 0 | 6. 2 | 49. 2 | 305. 0 |
| Oatmeal | 11. 0 | 6. 1 | 49. 9 | 303. 0 |
| Wholemeal, wholemeal bread | 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 |
| Cream crackers | 8. 5 | 10. 8 | 69. 6 | 398, 0 |
| Pasta, V. S. | 10. 4 | 1. 1 | 74. 9 | 337. 0 |
| Butter sandwich | 7. 6 | 5. 2 | 56. 8 | 295. 0 |
| loaf | 7. 7 | 3. 0 | 53. 3 | 235, 0 |
| Yeast | 12. 7 | 2. 7 | 0, 0 | 75. 3 |
Vegetables and fruit
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Green peas | 5. 0 | 0, 2 | 13. 8 | 73. 0 |
| Pureed 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 |
| Bulbous onions | 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 fruit and beans
| Product (per 100 g of product) | Protein (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 |
| At your place | 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 |
| Chickpeas | 54. 2 | 20. 1 | 5. 0 | 328. 6 |
| Soya beans | 34. 9 | 17. 3 | 17. 3 | 364. 0 |
| Beans | 21. 0 | 2. 0 | 47. 0 | 298, 0 |
Meat
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Pig | 11. 7 | 33. 3 | 0, 0 | 491. 0 |
| Beef | 18. 5 | 16. 0 | 0, 0 | 218. 0 |
| Montone | 15. 6 | 16. 3 | 0, 0 | 209. 0 |
| Rabbit meat | 21. 1 | 15. 0 | 0, 0 | 183. 0 |
| Beef liver | 17. 9 | 3. 7 | 0, 0 | 105. 0 |
| Beef 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) | Protein (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 |
| Various sausageseparate | 11. 0 | 21. 0 | 0, 0 | 240, 0 |
Egg
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Raw chicken egg | 12. 7 | 11. 5 | 0, 7 | 157. 0 |
| Melange | 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) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Cod liver (canned in oil) | 4. 20 | 65, 70 | 1. 20 | 613. 0 |
| Salmon | 23. 0 | 12. 0 | 0, 0 | 206. 0 |
| Shrimps | 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 |
| Suro | 18. 5 | 4. 5 | 0, 0 | 114. 0 |
| Squid | 18. 0 | 4. 2 | 0, 0 | 110. 0 |
| Sardines in oil (canned) | 16. 0 | 17. 7 | 0, 0 | 223. 0 |
| Blancheer mackerel. In oil | 13. 1 | 25. 1 | 0, 0 | 278. 0 |
| Flounder with tomato (canned) | 12. 6 | 5. 4 | 6. 0 | 125, 0 |
Sweets
| Product (per 100 g of product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Jam | 0. 4 | 0, 2 | 74, 5 | 286. 0 |
| waffles | 8. 2 | 19. 8 | 53. 1 | 425. 0 |
| Hematogenous | 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 |
| Jam | 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 |