Not all body shaping methods are suitable for everyone who wants to lose weight, because it can be difficult to refuse your favorite foods and start regular physical training.
A suitable way to reduce excess weight is the method of calculating the calorie intake of foods. To do this, you need to figure out how many calories you need to consume per day and how to calculate them correctly in order to lose weight. Below are the main advantages and disadvantages of a diet based on weighting foods and counting calories.
- Calorie Determination
- Healthy and unhealthy calories
- Calorie Counting Benefits
- Disadvantages of the method
- For the female body
- During pregnancy
- For a nursing woman
- Daily Value for Men
- Daily Values for Teens
- Slimming Calorie Formula
- Calorie Calculator for Complex Dishes
- How to distribute calories throughout the day
- Calorie Consumption Tables
- How much to burn calories to lose 11 pounds
- How much to burn calories to lose 22 pounds
- Daily diet options: 1800 kcal menu
- Daily diet options: 1200 kcal menu
- Daily diet options: 800 kcal menu
- Video on the topic: How many calories per day to lose weight
Those who are aimed at the result, it is important to know that under the calories understand the energy character of the product. Energy is accumulated in proteins, fats and carbohydrates, on this basis, calories and kilocalories are divided.
Those who want to bring their body into shape regularly resort to the method of calculating the calories contained in the products. This helps to remove extra pounds of inch in body volumes. This method can not only reduce the weight category, but also gain the missing pounds in muscle mass. Usually this method is practiced by professional athletes.
If you consume more calories than they have time to use up, then the body begins to think about the “reserve”. Deposition occurs in fatty tissues, which are then difficult to melt.
Therefore, to adjust the figure or maintain a constant weight, it is recommended to observe the daily proportions of calories consumed with food. The main enemy for losing weight is glucose, which is daily present in human food. It is impossible to completely remove its use, so it is worth adjusting calories.
Healthy and unhealthy calories
It is known that in order to get as much energy as possible, a person needs to resort to the use of carbohydrate food.
Carbohydrates are usually divided into:
- slowly digestible.
Fast carbohydrates include fruits, chocolate products, nuts, and various sweets. When they are split, the body receives a lot of energy at one time, but they last for a maximum of 2 hours. Such carbohydrates are useful for people involved in sports, mental work or in times of loss of strength.
How many calories you need to consume per day to lose weight – you need to know everyone who monitors their health and weight. If there are no physical exercises in the mode, which will be spent on the received energy, then fast carbohydrates turn into potentially dangerous ones.
With a passive lifestyle, the body will not spend it, but simply put it in reserve in the form of fat deposits. Fast carbohydrates are not intended for long-term satiety. After their use, a person will want to eat after 1.5 hours.
Calories found in sweets and refined fats are the most harmful. Using them, you can get an increase in waist and not only. Sweets are useless foods. In addition, their excessive use leads to the formation of diabetes.
Slow carbohydrates include potatoes, legumes, vegetables, cereals, and various cereals. Due to them, you can get long-term saturation with minimal loss.
All kilocalories should be consumed by all, without exception, because the body needs it. By breaking down slow carbohydrates, the body spends much more energy, preventing the formation of fat in unnecessary places.
Calories in fats are not good for your body. It is difficult for him to digest fats and often there is an increase in adipose tissue. Fats are not only harmful, but also beneficial. Vegetable fats and fish oil are useful.
Calorie Counting Benefits
How many calories you need to eat per day for people who follow a diet in order to lose weight without causing harm to health, is discussed in detail below. Calculation of the energy content of products is an easy and efficient method that helps bring the body to its desired shape.
- eliminates starvation, which is often practiced by losing weight people;
- there are no restrictions on the types of products used, you can make a different menu;
- fast body getting used to a new diet without breakdowns and constant hunger sensations;
- improving metabolic processes throughout the body;
- the ability to adjust the calories of products to reduce or gain weight;
- gradual transition to a healthy diet.
Disadvantages of the method
Reducing the weight category by calculating calories, in addition to advantages, has also negative aspects:
- Waste of time for a fairly long calculation.
- The inconvenience of controlling the caloric content of dishes, especially when eating a meal is not at home.
- Continuous weighing of dishes.
- If you return to the previous volume of calories, then jumps in weight can occur in the plus side.
For the female body
How many calories a woman needs to consume per day is an important question in order to lose weight. Scientists in the course of their research concluded that 1 calorie is spent on maintaining their functions in 1 hour. For complete chemical processes to occur, you need to consume 24 calories per day, provided that the body is not subjected to physical activity.
- If a girl does not move much, calories per day should be at least 1800 kcal.
- For a moderately active woman, it is supposed to consume 2000 kcal.
- For the active, you need 2200 kcal.
How many calories you need to consume per day in order to lose weight for a woman who is carrying a baby is usually of interest to those who have excessively gained weight. Maintaining shape is the main component for the successful course of pregnancy and childbirth.
An excess of weight, first of all, affects the well-being of the pregnant woman. Shortness of breath and swelling appear, hampering the woman’s actions. To normalize the weight category, you can calculate calories and find out for yourself what their number is optimal.
According to the norms of dietetics, it is recommended that pregnant women in the first trimester consume 2200 kcal. Women who crossed the border of the second trimester are supposed to consume 2500 kcal.
If the indicator exceeds the norm, the body will begin to form a fatty layer. The most important rule is to eat foods that contain
a lot of vitamin and mineral components.
For a nursing woman
Calculation of the energy value of the food used for nursing mothers will help to return to their usual form soon and without harm to the body. Calculate the optimal indicator is necessary personally. The following combination is recommended:
(Weight category) x (activity coefficient) + (550 kcal)
At low activity, 24 is indicated, with extraordinary mobility, 30 is prescribed, with loads, 44 should be indicated. As a result, a numerical value is obtained indicating the recommended intake of calories.
Daily Value for Men
The diet, which is based on calculating calories, is suitable for both the male and female body, but has distinctive features in their number. For the stronger sex, engaged in active sports, it is necessary to eat as much protein food as possible, since proteins affect the set of muscle mass.
Men who want to lose pounds do not particularly need to take additional measures to burn fat, because it is based only in the abdomen. According to statistics, in men faster than in women, adipose tissue is converted to muscle.
For men at a young age, on the advice of nutritionists, it is better to get 2600 kcal from food. From 35 to 50 years, you need to stop consumption at 2200 kcal. In old age, it is better to limit yourself to 2000 kcal.
An exact calculation can be made by taking the weight value and multiply it by 20. By the result it will be known how many specific calories are needed for a certain type of men.
Daily Values for Teens
Men from birth need to consume a large number of calories. This is especially true for guys in their teens, they need to eat as many calories as possible.
An increase in the calorie content of foods consumed by a teenager should be carried out every 6 months. This is necessary so that a growing child receives as many nutrients as possible.
The teenage age period lasts up to 14 years and is considered the most active. Nutritionists recommend consuming at least 2800 kcal per day. A teenager, often leading a quiet lifestyle, needs to use 2500 kcal, not more. If the child is engaged in professional sports training, it is necessary that 3000 kcal is present in the diet.
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Slimming Calorie Formula
Each of the presented combinations has special counting techniques. The exact result can be obtained if you take all the necessary numerical data. All combinations are divided into 2 varieties, which are focused on the male and female population. The obtained result from the calculations must be increased by the numerical value of the activity.
|Calculation of kcal (“Mifflin”)||(10) x (weight category, pounds) + (6.25) x height (inch) – (5) x (exact age limit, years) – (161)||(10) x (weight category, pounds) + (6.25) x (height, inch) – 5 x (age limit, years) – 5|
Calculation of kcal (“Benedict”)
|655.1 + 9563 x (weight, pounds) + 1.85 x (height, inch) – (4676) x (age, years)||(66.5) + (13.75) x weight (pounds) + (5003) x height (inch) – 6775 x age (years)|
Calculation of kcal (“BMR”)
|BMR = (447.6) + (9.2) x (weight category, pounds) + (3.1) x (height, inch) – (4.3) x (age value, years)||BMR = (88.36) + (13.4) x (weight category, pounds) + (4.8) x (height, inch) – (5.7) x (age value, years)|
Numeric designation of activity:
- “2” – insignificant physical activities, for example, a quiet kind of work;
- “375” – visits to the training room, which take place 3/7 days;
- “4625” – the usual training sessions 5/7 days;
- “550” – increased pace of training sessions 5/7 days;
- “6375” – a visit to training sessions every day;
- “725” – a visit to training sessions at an intense pace;
- “9” – hard work, intense training sessions in the hall.
Calorie Calculator for Complex Dishes
How many calories you need to consume per day in order to lose weight – control over calories consumed is expressed in the constant calculation of the weight of products. This approach is the basis of a large number of diets.
For example, you can easily calculate the calorie content of morning cereal by weighing a portion on a food scale and taking away the significance of the gravity of the bowl. But it’s harder to count calories from a prepared, difficultly prepared dish, such as stew, soup, pilaf. Currently created recipes with a detailed description and calculation of the caloric content of each ingredient. But it happens that you want to cook a completely different dish.
To count calories in difficultly prepared dishes, there are several important rules that you must follow:
- You do not need to take into account the caloric content of water, tea, coffee and natural production seasonings, since they do not contain them.
- To the cooked dish using oil, 20% of its kcal is added. First of all, this is due to the frying, because most of it remains in the pan. 100% oil calories are added to the gravy. Oily-fried vegetables or mushrooms also provide for the addition of their full calorie content. This is due to the fact that vegetables tend to absorb the full amount of added oil.
- If you cook meat or fish, then in the thermal process they are able to lose 20% of calories. The remainder goes into the broth. This must be taken into account if the meat broth will be used separately.
- In boiled vegetables, 20% of their calorie content is taken away, since the rest goes into the water. This calculation is necessary for the preparation of vegetable salads.
- If you plan to cook a dish in the oven, then you need to consider that during the cooking process the products fully retain their original calorie content.
- When preparing cereals and pasta, it
should be borne in mind that the information on the bundle refers to the dry appearance of the product. During the cooking process, the product becomes large, which means that kcal after cooking will be less. Semolina should be excluded from the list of cereals, as it increases up to 10 times.
- Meat and fish cooked over an open fire have a calorie content of 20% higher.
- If you are preparing a complex dish, then initially it is necessary to perform a calorie calculation of products. Then weigh the bowl of water in which the dish will be prepared. If the broth is cooked on meat, then its kcal should also be taken into account. The weight values of the food and water add up, and the calories are added in the same way.
An example of counting on a soup: weight (5050) g, the amount of calories of ingredients (2045), calculate calories per 100g. (100) x (2045/50500) = 40.5 kcal per 100 g of the prepared dish.
How to distribute calories throughout the day
On the advice of nutritionists, the optimal proportion for calorie distribution is the following proportion:
|Morning meal||250 kcal|
|Lunch Meal||300 kcal|
|Evening meal||250 kcal|
It is envisaged that a quarter of the calories consumed should be for breakfast. Two-fourths are taken at lunchtime. The rest of the calories are for dinner. Some corrections should be made to this proportionality.
The largest portion of calories consumed should be consumed in the morning. This is due to the fact that it is at this time that the maximum activity of the body occurs. In the evening, calories should be reduced, as the body prepares for a night’s rest and it does not need to be energized.
Carbohydrate and fat-containing foods are best added to your diet before lunchtime. Protein food is broken down for at least 2 hours, the eaten fats are digested within a 5-hour time interval.
As for carbohydrates, here is a slightly different situation. If carbohydrates were consumed in a complex form, then the digestion time increases significantly. Fast carbohydrates have instant digestion.
There are products that have a long digestion time. These include legumes, mushrooms, meat. By consuming such foods, you can get heaviness in the stomach and long satiety.
At night, all food is digested longer than in the daytime, so if you feel hunger before going to bed, you need to eat fast carbohydrates (kefir, baked fruits and vegetables).
An important factor that supports the distribution of calories is exercise. If during the day it is planned to actively engage in sports, then the menu should be planned with a slight excess of calorie products.
If a losing weight person does not engage in regular exercise, then you need to adjust the diet in such a way as to exclude high-calorie foods.
To reduce the weight indicator, the energy resource costs must exceed the calories consumed during the day.
Calorie Consumption Tables
How many calories you need to consume per day in order to lose weight, if it is not possible to attend sports in the gym is a frequent question for busy people.
It is important to understand that energy consumption occurs daily during routine activities. An ideal option for body shaping would be to increase your daily workload in order to increase your calorie expenditure.
|Name of activity||Calorie waste|
|Running up the stairs (up)||770|
|Running ( 10 mph)||670|
|Build a snowman||600|
|Fast crawl (swimming)||480|
|Cycling ( 16 mph)||460|
|Aerobics on the water||450|
|Training using the simulator||447|
|Running ( 5 mph)||400|
|Dancing as usual||415|
|Intensive dance classes||420|
|Active games with a child||320|
|Bicycle train ( 9 mph)||270|
|Weeding the beds||250|
|The provision of massage services||250|
All data are approximate, because calorie burning is mainly affected by the weight category. The higher the weight, the more calories are spent.
How much to burn calories to lose 11 pounds
To lose weight by 2 pounds, you must spend at least 7000 kcal. If you plan to lose 11 pounds in two months, then you need to burn at least 900 kcal per day.
Proper nutrition will help to adjust weight in conjunction with intense workouts. It is impossible to completely refuse meals, otherwise when you go to a normal diet, the body will get stressed and begin to put the calories in the adipose tissue.
How much to burn calories to lose 22 pounds
Losing weight sharply is not recommended by nutritionists, so to burn 22 pounds, you need to spend at least 2-2.5 months. 7000 calories is 2 pounds. For a quick result, you need to spend 1500 kcal per day with enhanced training. It is important not to retreat from the goal and not to break, otherwise you can get a big gain in weight.
Daily diet options: 1800 kcal menu
A calorie-based diet allows you to eat a variety of foods. Thanks to imagination, you can cook many delicious and favorite dishes. You can change the menu according to taste preferences, but it is important to observe the daily calorie content.
1 morning meal
|Boiled buckwheat – 150g;
Boiled beef tongue – 100g;
Boiled beets in olive oil – 200g;
Tea (green) – 6,76 fluid ounce.
|2 morning meal||60 g cottage cheese (with minimal fat content or without);
150 g of apples (green);
1 pc – bread rolls.
| 8,45 fluid ounce – cabbage soup;
280 g salad (Greek);
150 g – boiled pasta;
100 g – per tuna, steamed;
100 g – cauliflower;
50 g of grain bread;
6,76 fluid ounce – freshly made compote.
|High tea|| 8,45 fluid ounce – low fat kefir;
150 g – raspberries.
|Evening meal||350 g – cabbage (stewed);
200 g – lettuce (from fruit);
30 g – bran bread.
Daily diet options: 1200 kcal menu
Observing a diet based on calorie counting, do not reduce their value to the minimum mark, otherwise the body will perceive the changes as stress, and even a small amount of calories consumed will be processed into adipose tissue.
|1 breakfast||30 g – omelet with ham;
8,45 fluid ounce – tea (sugar free);
30 g – cheese.
|2 breakfast||30 g of bread (whole grain);
jam (no added sugar).
|Lunch break||200 g – stewed vegetables;
2 pcs. – chicken cutlets.
|High tea||1 PC. – apple (green);
50 g – dried fruits
|Dinner||200 g – cape or fish for a couple;
300 g – salad (from vegetables).
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Daily diet options: 800 kcal menu
The products included in the menu can be packaged as you wish slimming. The main rule is not to reduce or exceed the r
ecommended value of 800 kcal. But on the advice of nutritionists, you need to distribute calories correctly.
|2 pcs. – eggs (hard boiled);
1 PC. – grapefruit;
8,45 fluid ounce – tea (without added sugar with milk).
|2 breakfast||100 gr. – cottage cheese seasoned with sour cream (minimum fat content)
8,45 fluid ounce of tea (without added sugar).
|300 g – lettuce (cucumber, tomato, pepper, sour cream);
2 pcs. – eggs (hard boiled);
8,45 fluid ounce – tea or coffee (without added sugar).
|High tea|| 8,45 fluid ounce – kefir;
1 PC. – apple (green).
|100 g – beef (lean);
150 g – raw vegetables;
8,45 fluid ounce – milk (low fat);
Keeping a diet that is based on calculating the number of calories you need to consume per day in order to lose weight is beneficial for every person, no matter how old he is.
Video on the topic: How many calories per day to lose weight
How many calories you need per day to lose weight:
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