In today’s world, more attention is paid to a healthy lifestyle. The media advocate sports, tell amazing stories of people who were able to lose weight, show materials about the consequences of malnutrition. Whatever the goal, the person needs to start with the establishment of the daily calorie intake per day.
- What is the calorie content of products, why is it necessary
- Healthy and unhealthy calories
- Norms for women, pregnant girls
- Norm for men
- Norms for children and adolescents
- Lower limits of norm
- Why keep a daily calorie intake
- Consequences of Inadequate and Excess Calorie Consumption
- Calculation of the norm according to the Muffin-Geor formula
- Harris-Benedict Formula
- Ketch-McArdle Formula
- WHO formula
- Body Area Based Formula
- BJU norms per day for women, men and children
- Individual calculation BZhU
- How many calories are needed to lose weight or build muscle
- The rate of decline and weight gain
- Tips for doctors and nutritionists on organizing calorie-count menus
- Video on the topic: Daily calorie intake for humans
What is the calorie content of products, why is it necessary
Calorie content of foods (energy value) is the amount of energy that is produced after digestion and complete assimilation of food.
The unit of energy value is kilojoule (kJ) or kilocalorie per 100 g of food. All foods have calories. But such as black tea, dried dill – slightly high-calorie foods. 
Calories are found in proteins, fats, and carbohydrates. Proteins create energy and provide metabolism. Fats break down into acids and glycerin, turning into energy. Carbohydrates create energy for biochemical processes. Therefore, a calorie is needed to live, breathe, move, maintain blood circulation.
Healthy and unhealthy calories
Calorie is a unit of measurement of heat, energy. They are usually divided into useful and harmful, since some of them, when ingested, are beneficial, while others are sent to the reserve. 
Most calories are absorbed by carbohydrates.
Complex carbohydrates are found in:
- cereals;
- vegetables
- saccharides.
Fast carbohydrates – in sugar, chocolate and confectionery. In the first case, the body will receive a lot of energy, trace elements, vitamins and amino acids. These are healthy calories. 
When simple carbohydrates enter the body, he will receive a significant dose of calories with practically no useful elements, plus they will go to the reserves of adipose tissue. Such calories are called harmful. 
Useful calories are obtained from natural products, and harmful – from processed components, fortified with flavoring additives.
Norms for women, pregnant girls
A woman needs less energy than a man.
To calculate calories per day, they need to consider:
- activity;
- age;
- individual characteristics;
- health.
With an inactive lifestyle, the norm per day will be:
- from 18 to 24 years – 1950 kcal;
- from 25 to 49 years – 1750 kcal;
- older than 49 years – 1550 kcal.
With an average level of activity:
- from 18 to 24 years – 2150 kcal;
- from 25 to 49 years – 1950 kcal;
- over 49 years old – 1750 kcal.
With an active life:
- from 18 to 24 years old – 2350 kcal;
- from 25 to 49 years – 2150 kcal;
- older than 49 years – 1950 kcal.
When a woman has a baby, she is forbidden to lose weight, but eating food “for two” can also be harmful. We need to remember the golden rule – “eat not for two, but for two.”
The daily calorie intake per day depends on the gestational age. With its increase, calorie intake should also increase, starting from 2500 and ending with 3200 – in the last weeks of pregnancy.
So a day, the expectant mother should consume at least 3500 calories. Their third part goes to hormonal restructuring, to provide the fetus with everything necessary, to prepare a woman for future birth and breastfeeding.
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Norm for men
The daily rate of calories per day for males is much higher. To correctly calculate the need for energy for a man, you need to know his lifestyle and the number of full years.
| 25 years | 26-45 | more than 45 |
| inactive | ||
| 2300 kcal | 1900 kcal | 1600 kcal |
| medium activity | ||
| 2450-2700 kcal | 2450 kcal | 2250 kcal |
| active | ||
| 3150 kcal | 2950 – 3150 kcal | 2550 – 2950 kcal |
If a man wants to lose extra pounds, the daily calorie intake should be reduced, and with muscle building – increased.
Norms for children and adolescents
The diet of children and adolescents should be varied and full, as in the adolescent body there are large hormonal changes, body growth. The daily calorie intake for the younger generation should take into account its physical activity – various sports, psychological stress, physical and mental stress per day.
If the girl is active, her norm will be from 1800-2100 kcal. For an active young man, the norm is 2200-2500 kcal. When the guys are sedentary, calorie intake should not be more than 2000 kcal.
The daily rate of calories per day for children is determined by age. A small growing organism needs to be provided with sufficient energy. The growth process of children occurs quickly, so every 6 months, calori
e content should be adjusted.
Based on age, the need looks like this:
- from 12 months to 1 year 11 months – 1250 kcal;
- from 1 year 11 months to 3.5 years – 1450 kcal;
- from 3.5 to 6 years – 1850-2000 kcal;
- from 6 to 9 years – 2000-2400 kcal;
- from 9 to 13 years – 2850 kcal.
It is not necessary to bring calorie to normal by increased consumption of flour, confectionery, soda and other products containing a lot of sugar.
This may result in:
- gastritis;
- overweight;
- allergies.
Lower limits of norm
Calorie Corridor is the lower and upper limit of calorie intake per day to reduce or maintain weight. Knowing the lower limit will help knowledge of the individual level of metabolism (basic metabolism). There are many equations to calculate the level of metabolism. You need to add 200 to the result of the lower limit of the norm, and you get the upper limit.
For weight loss, you need to calculate an individual calorie corridor and begin to reduce it. Doctors advise not to be released less than the lower limit of the norm – 900-1000 calories per day. If you lose weight, you will constantly feel hunger and undergo stress. In this case, weight loss will stop, as the body will leave energy in reserve.
Why keep a daily calorie intake
Basic metabolism is a metabolism that occurs when a person sleeps or is at rest. 
Calorie is spent on the natural processes of physiology:
- breath;
- circulation;
- maintaining the temperature regime;
- new cell growth.
Therefore, when calculating the metabolism in absolute rest, the need of calories for active physical actions is not taken into account.
Proteins, fats and carbohydrates, getting into the body, provide the work of all organs, release energy for solving everyday tasks and actions. Giving the body the necessary amount of calories, a person greatly facilitates the work of the entire human mechanism. The body will respond with health, endurance, resistance to bacteria and good mood.
Consequences of Inadequate and Excess Calorie Consumption
Inadequate or excessive calorie intake can be asymptomatic, and can lead to the appearance of visible diseases and the development of pathological conditions of the body.
Inadequate nutrition can lead to:
- decreased immunity;
- diseases on the background of the psyche;
- problems with the stomach and intestines;
- oncological diseases;
- violations of the physical development of children and others.
Consequences of eating in excess:
- obesity;
- diabetes;
- heart and vascular diseases;
- atherosclerosis and others.
To prevent these consequences, you need to balance the diet, replace high-calorie foods with low-calorie foods, combine proper and balanced nutrition with exercise and staying in the fresh air.
Calculation of the norm according to the Muffin-Geor formula
In 2005, the Muffin-Geor formula was introduced to calculate the calorie intake per day. The equation is introduced by a team of dietitians from America under the guidance of prominent doctors – Muffin and San Geor. The formula is based on calculating caloric needs to maintain current weight, taking into account activity. 
There is a theory in 2 forms – simplified and revised:
1. The simplified method shows calories for the metabolism of men (OOM) and women (OR):
OOM = (10 * pounds (weight)) + (6252 * inch (height)) – (5 * age) + 5;
Coolant = (10 * pounds (weight)) + (6252 * inch (height)) – (5 * age) – 162.
2. The modified Muffin-Geor equation represents a clearer number of calories, taking into account daily physical stresses – the result of OOM and OOL is multiplied by physical activity.
Activity is divided into 5 steps, depending on physical activity:
- 1,2 – small;
- 1.38 – weak;
- 1.55 – moderate;
- 1.73 – large;
- 1.9 – super-large (includes people who physically work and train every day).
Harris-Benedict Formula
The Harris-Benedict equation has been very popular for many decades and has earned the approval of experts. It was founded in 1919. Due to its simplicity, the formula is able to determine an individual norm in calories.
The equation calculates the required caloric volume for metabolism (SBI). After which it becomes obvious how much less you need to eat calories to start losing weight.
SBI according to Harris-Benedict theory (age – full years, height – inch, weight – pounds):
- female gender: SBI = 655.2 + 9.61 * weight + 1851 * height – 4.69 * age;
- male gender: SBI = 66.48 + 13.76 * weight + 5.01 * height – 6.75 * age.
In 1984, the equation is revised and adjusted, in connection with innovations in medicine and people’s lifestyle:
- female gender: SBI = 447594 + (9248 * weight) + (3099 * height) – (4331 * age);
- male gender: SBI = 88363 + (13398 * weight) + (4798 * height) – (5678 * age).
Ketch-McArdle Formula
The Ketch-MacArdle equation is based on the calculation of muscle mass, due to which it is possible to more correctly determine the caloric demand per day. The calculation is based on muscle mass (MMT), so it is equally suitable for both males and females. 
Base metabolism = 370 + 21.6 * muscle mass.
For example, for a person weighing 117 pounds, with a fat fraction of 20% ( 23 pounds of fat), which means that body weight without fat will be 53 – 10.6 = 93 pounds, caloric demand per day will be:
370 + (21.61 * 42.4) = 1286 calories
At the same time, activity should be taken into account, for example, it will be 1.55 (training or physical work more than 2 times a week). Caloric intake per day = 1.55 * 1286 = 1993 calories.
WHO formula
The equation of the World Health Organization is based on the calorie requirement per day, taking into account activity (weight – in pounds). 
For girls and women of age:
- 18 – 29: kfa * (00641 * weight + 2038) * 241;
- 30 – 60: kfa * (0035 * weight + 3540) * 241;
- over 61: kfa * (0039 * weight + 2756) * 241;
For boys and men of age:
- 18 – 29: kfa * (0064 * weight + 2897) * 241;
- 30 – 60: kfa * (0485 * weight + 3644) * 241;
- over 61: kfa * (0493 * weight + 2460) * 241.
CFA is an activity, it can take on the value:
- 1 – low, minimal load;
- 1.3 – medium, training from 2 times a week, moderate work;
- 1.5 – high, physical work, regular sports.
For example, a girl of 28 years old with a weight of 106 pounds with a high level of CFA needs: (0064 * 48 + 2038) * 241 x 1.5 = 1847 kcal.
Body Area Based Formula
The formula is based on knowledge of a person’s height and weight. For tall and thin people, the basic level of the metabolic process will be higher. If an equal volume of calories will be consumed daily by people with the same weight, but different in height (low and high), then after a certain time a person of short stature will grow stout. In this case, a person of great stature will remain with the same weight.
Calorie Consumption per 1 mile? body area per hour:
| Age | Calories |
| 14-16 | 43 |
| 16-18 | 40 |
| 18-20 | 38 |
| 20-30 | 37 |
| 30-40 | 36.5 |
| 40-50 | 36 |
| 50-60 | 35 |
| 60-70 | 34 |
| 70-80 | 33 |
BJU norms per day for women, men and children
Proteins, carbohydrates and fats are important components of food. If you follow a diet and count calories, you must necessarily consider their ratio. 
When determining the BZHU norm, a person is determined in one of the following weight categories:
- 1st category – body weight in the range of 66 -110 pounds;
- 2nd category – 112 -132 pounds;
- 3 category – 135 -154 pounds;
- 4th category – 157 -198 pounds.
The rate of carbohydrates:
| 1st category | 2nd category | 3 category | 4th category | |
| weight maintenance | ||||
| men | 220 g | 235 g | 255 g | 265 g |
| women | 155 g | 195 g | 205 g | 225 g |
| diet | ||||
| men | 163 g | 168 g | 178 g | 188 g |
| women | 135 g | 145 g | 160 g | 170 g |
| for muscle growth | ||||
| men | 280 g | 295 g | 325 g | 340g |
| women | 210 g | 255 g | 270 g | 255 g |
Protein Norm:
| 1st category | 2nd category | 3 category | 4th category | |
| weight maintenance | ||||
| men | 150 g | 160 g | 170 g | 180 g |
| women | 125 g | 135 g | 145 g | 155 g |
| diet | ||||
| men | 155 g | 160 g | 165 g | 175 g |
| women | 110 g | 135 g | 155 g | 145 g |
| for muscle growth | ||||
| men | 185 g | 195 g | 205 g | 215 g |
| women | 165 g | 175 g | 190 g | 195 g |
The rate of fat:
| 1st category | 2nd category | 3 category | 4th category | |
| weight maintenance | ||||
| men | 45 g | 55 g | 55 g | 60 g |
| women | 40 g | 45 g | 45 g | 50 g |
| diet | ||||
| men | 25 g | 25 g | 25 g | 25 g |
| women | 25 g | 30 g | 30 g | 35 g |
| for muscle growth | ||||
| men | 65 g | 65 g | 70 g | 75 g |
| women | 55 g | 55 g | 60 g | 65 g |
The rules of BJU for children are affected by age:
| Age (years) | Proteins, g | Fats, g | Carbohydrates, g |
| 1-3 | 54 | 54 | 212 |
| 4-6 | 69 | 69 | 272 |
| 7-10 | 77 | 79 | 335 |
| 11-13 boys | 90 | 92 | 390 |
| 11-13 girls | 82 | 84 | 355 |
| 14-17 boys | 98 | 100 | 425 |
| 14-17 girls | 90 | 90 | 365 |
Food should be balanced for both adults and children. Excess or lack of BZHU affects health and well-being.
Individual calculation BZhU
To calculate the individual level of BZHU, it is necessary to calculate the level of your metabolism according to one of the formulas of famous doctors and nutritionists. 
It is known that in 1 g:
- protein – 4 kcal;
- fat – 9 kcal;
- carbohydrates – 4 kcal.
And the proportion of BZHU in the recommended diet looks like this:
- 27% of proteins;
- 23% fat;
- 50% carbohydrates.
Based on this, an individual BZHU is considered (let’s take the number of calories for a basic metabolism equal to 1250):
- Proteins = (1250 * 0.27): 4 = 84 g.
- Fat = (1250 * 0.23): 9 = 32 g.
- Carbohydrates = (1250 * 0.50): 4 = 156 g.
The diet should be made taking into account the goals and calorie needs, while a balanced ratio of BJU must be observed.
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How many calories are needed to lose weight or build muscle
The daily rate of calories per day for everyone is individual and depends on lifestyle. And the goal of counting calories is also different, for one – for dieting, the other – for building muscle.
Modern nutritionists identify the figure – 1000-1200. So many calories a woman and a girl need per day to provide the female body with everything necessary. For men – 1200-1500 kcal. By reducing these indicators, you can begin to lose weight. A sharp reduction in calorie intake is not recommended, you need to gradually by 20%. 
Proteins are responsible for muscle growth in the body, fats for stabilization of the fat layer, and carbohydrates for the generation of the necessary energy. The required calorie content of food depends on a specific sport and is calculated per pounds of body weight. When the goal is to increase mass, the calorie requirement should be 50-63 kcal per pounds of weight.
The rate of decline and weight gain
Excess weight is dangerous for humans, but a sharp decrease is also undesirable. Modern nutritionists believe that weight loss per pounds in the first week of dieting will not harm the body. But weight loss should come not only due to diet, but also sports and an active lifestyle.
In the first 2 weeks, water, not fat reserves, is consumed. Further, it is recommended to lose weight no more than 600 g per week. For weight loss to go faster, you need to consume more complex carbohydrates, while calorie consumption should be more than income.
A sharp weight loss does not allow the body to adapt to new conditions. There is a decrease in the level of metabolism and a negative effect on the liver and kidneys. A quick loss of fluid – to sagging skin, to convulsive processes in the muscles and heart.
If you want to gain weight, doctors recommend sticking to the figure of 7 pounds per month. A large increase negatively affects the work of the whole organism and human well-being.
Tips for doctors and nutritionists on organizing calorie-count menus
Doctors and nutritionists recommend starting a notebook when counting calories. It is necessary to plan your diet for each day, taking into account the recommended use of BZHU, as well as calculate excessively accumulated reserves, or desired pounds. Proper nutrition should be accompanied by a psychological attitude towards the benefits received.
Nutritionists support the idea that a person should not limit himself in any products. The whole essence of diet and weight gain should be based on counting calories. Do not start a diet with any disease, stress, difficult periods of life. 
Recommendations for organizing the menu:
- daily food intake should be divided into 4 times, with breaks between them from 3 to 4 hours;
- reduce the consumption of smoked meats, marinades;
- the final meal should be 2.5 hours before bedtime (preferably earlier);
- the norm for the use of simple carbohydrates (pasta, confectionery);
- calorie distribution should be as follows: breakfast – 30%, light snack – 10%, lunch – 40%, dinner – 20%, 5-10% – additional dinner;
- half an hour before a meal, drink a glass of water.
Knowing the daily norm of calories per day, it is easy to adjust the diet and begin the path to achieving the desired goal – gaining or reducing weight. Calculation of the calorie content of products will help to take a different look at nutrition and balance life.
Video on the topic: Daily calorie intake for humans
How to calculate the daily calorie intake for men and women:
