The rapid development of science in the field of weight loss is bearing fruit. More and more methods are offering their radical new insights into the mechanism of weight loss. Many of them criticize calorie counting, although before this method was considered the main one, it was accepted for almost all diets, and used in many approaches.
How many calories should a person consume per day to lose weight? How to count calories per day? How to determine your calorie intake by knowing your weight and height? How important is this skill? Let's take a closer look in this article.
Why do you need to count calories?
Calorie counting is based on the law of conservation of energy - one of the most important and 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 results you want.
From a biological point of view, one calorie is the amount of energy required to heat one gram of water by one degree Celsius under normal atmospheric conditions. This value is very small, so daily calorie intake is calculated in a larger value - kilocalories.
Not everyone thinks about how much energy the body spends to perform daily tasks. Scientists have found that on average a woman's 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 ensured. For men, this value is slightly greater, amounting to 1800 calories. This value has a special name - basal or basic metabolism. To determine it, special formulas or special devices are used - body composition analyzers and metabolographs.
The component is the main one, but in addition to it there are other energy costs. Physical activity also involves burning calories. Leisurely walking consumes about 150 kilocalories per hour, while intense sports can burn more - up to 400-500. Calories taken every day are used to sustain human life. All energy that is not used by the body is stored. That is why for effective and significant weight loss it is necessary to create a daily energy deficit, the size of which should be about 500-700 calories. To get the desired effect, you can count calories yourself or use a ready-made menu.
Expert opinion
Since the basis of the caloric calculation is the law of conservation of energy - as the basis of the law of nature as, for example, gravity - we can say that the calorie is outdated or inconvenient, just like gravity. Try throwing a pen or pencil above you - and everything will become clear. The laws of nature are always at work. They are the basis of all effective weight loss methods. Knowledge and understanding of these rules help you to be effective and successfully solve important problems, as well as issues related to weight loss. So what are calories?
1 calorie is the amount of energy required 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. The female body spends about 1500 kcal per day to maintain important functions (heart rate, breathing, muscle tone, peristalsis, body temperature and other processes), the male body about 1800 kcal. The amount of energy expended by the body to maintain life is called basal metabolism. To calculate this value more accurately, there are special devices - body composition analyzers and metabolographs.
This part of energy consumption is the main one, but not the only one. Physical activity also uses energy, but somewhat 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 exercise. For significant weight loss, it is necessary to create an energy deficit equal to about 500-700 kcal of these figures, that is, women need to eat in 1200 kcal per day, men - about 1500 kcal for weight losswhich is stable without harming the body. and all its systems. And then you can go in two ways: continue to count calories or introduce indirect calorie restriction through diet and diet selection.
Live calorie counting takes some skill and persistence in the beginning, but for most 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, pen, calculator and a few minutes of time on hand.
So, the process of losing weight is a change in the balance between energy input and energy expenditure. The most direct, simple way, accessible to everyone, is to limit the calorie content of food by counting calories, which, if the correct calorie content is observed, will guarantee the breakdown of fat, according to the law of conservation of energy. However, the direct calorie calculation method has its drawbacks. First, it does not report anything about satiety: for example, for the same figure of 1200 kcal per day you can be very full and very hungry, it all depends on the diet, the products that include 1200 kcal - that's two chocolate bars or five meals thatcomplete with permitted and healthy food. Second, with the wrong diet chosen on a low-calorie diet, weight will decrease, but this may be associated with health risks - for example, not only fat, but also muscle tissue may be lost if there is a lack of protein in the diet. . And third, you won't be counting calories for the rest of your life; after losing weight, you need to develop other mechanisms and habits to keep it off. These and other reasons make calorie intake necessary, but not the only tool in the weight loss process.
Formula to calculate 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 the public in 1919 by the famous scientists Francis Gano Benedict and James Arthur Harris. It has two types: 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 the modern population of the metropolis, because 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 specific nutrition and other characteristics of the modern world. However, it does not take into account the percentage of fat and muscle tissue.
Calorie calculation algorithm for weight loss
The ability to count the calories taken correctly 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 your entire diet every day, it becomes clear that it is better to eat a plate of meat salad than a small chocolate bar or some kind of confectionery product. The calorie content is about the same, but the nutritional value is significantly different.
Counting 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;
- Everyone can decide for themselves how many calories they need to eat each day. For this purpose, there are special calorie calculators for weight loss online. This may be useful for those who do not have the opportunity to contact a competent specialist or weight loss clinic due to the location far from the city center, various material restrictions, and living conditions;
- The calorie counter will allow you to calculate your diet for free, enter your favorite dishes, and ensure compliance with the proportions of proteins, fats and carbohydrates.
The calculation algorithm consists of three consecutive steps: calculating the basic metabolic rate, determining the daily activity, calculating the final result. Let's take a closer look at each of them.
Step 1: Calculate your basal metabolic rate
To begin with, one of the simplest formulas should be used to calculate the basal metabolic rate. Example: a 170 cm tall, 75 kg weight, 36 year old woman should take no less than:
655+9. 6×75+1. 8×170-4. 7×36=1512 kcal
This amount of energy will be sufficient to sustain life.
Step 2: Determine your daily activities
The resulting basal metabolic rate must be multiplied by the activity coefficient:
- 1. 2 - low activity, complete absence of sports;
- 1. 375 - inactive lifestyle, light physical activity 1-2 times a week;
- 1. 55 - average 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.
Suppose a woman goes to the gym three times a week, then:
1512 kcal × 1. 55 = 2344 kcal
This value is the required daily norm. This is how many calories you should take in each 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 eat every day to lose weight.
2344 – 500(700) = 1844 (1644) kcal – this is the amount needed by the body to start losing weight.
Practice shows that it is difficult to maintain daily norms. Nutritionists suggest setting a minimum lower and upper limit. This will help prevent damage: 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.
In addition, it is recommended to maintain the ratio of proteins, fats, carbohydrates:
- protein 10-25% of the daily diet;
- fat - 20-35%;
- carbohydrates - 45-65%.
This ratio may vary slightly depending on the specific goal: weight loss, weight gain, muscle growth.
Losing weight quickly and effectively at home is not difficult. Counting calories reduces restrictions and allows you to include your favorite foods. The main thing is to carefully keep a diary, write down every product used, every sugar cube. But there are special techniques for weight loss, which are 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 table
The table of calorie content of food will help in preparing your daily diet. It contains basic products, which, as a rule, are the basis of the diet. For all other products bought in stores, the calorie content, protein, fat and carbohydrate content are indicated on the packaging.
Milk products
| Product (per 100 g product) | Protein (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 |
| Skimmed milk powder | 37. 9 | 1. 0 | 49. 3 | 350. 0 |
| Condensed milk with sugar | 7. 2 | 8. 5 | 56. 0 | 320. 0 |
| cow's 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 |
| Kefir is full of fat | 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 |
| "Poshekhonsky" cheese | 26. 0 | 26. 5 | 0. 0 | 350. 0 |
| Processed cheese | 22. 0 | 27. 0 | 0. 0 | 340. 0 |
| Brynza | 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 |
| "Provencal" mayonnaise | 2. 8 | 70. 0 | 2. 6 | 624. 0 |
Bread and cereal
| Product (per 100 g product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Wheat flour, whole grain | 10. 3 | 1. 0 | 69. 0 | 334. 0 |
| Wheat seeds | 11. 5 | 3. 3 | 67. 2 | 348. 0 |
| Buckwheat | 12. 6 | 3. 2 | 54. 3 | 335. 0 |
| Rice paddy | 7. 0 | 1. 0 | 73. 2 | 330. 0 |
| Semolina | 10. 3 | 1. 0 | 67. 7 | 328. 0 |
| barley wheat | 10. 00 | 1. 30 | 66. 31 | 324. 00 |
| Pearl barley | 9. 3 | 1. 1 | 67. 5 | 320. 0 |
| Groats "Hercules" | 11. 0 | 6. 2 | 49. 2 | 305. 0 |
| Oatmeal | 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 |
| Cream crackers | 8. 5 | 10. 8 | 69. 6 | 398. 0 |
| Pasta, V. S. | 10. 4 | 1. 1 | 74. 9 | 337. 0 |
| Butter buns | 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 product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Green bean | 5. 0 | 0. 2 | 13. 8 | 73. 0 |
| Grind the tomatoes | 1. 1 | 0. 2 | 5. 0 | 23. 0 |
| Potatoes | 2. 0 | 0. 4 | 18. 1 | 80. 0 |
| Brinjal | 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 |
| Onion bulbs | 1. 4 | 0. 0 | 10. 4 | 41. 0 |
| Green onions | 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 |
| cucumber | 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 |
| turnip | 1. 9 | 0. 2 | 8. 0 | 35. 0 |
| turnip | 1. 3 | 0. 0 | 3. 1 | 27. 0 |
| turnip | 1. 2 | 0. 1 | 3. 8 | 21. 0 |
| salad | 1. 5 | 0. 2 | 3. 1 | 17. 0 |
| bits | 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 |
| Apple | 0. 4 | 0. 4 | 11. 8 | 45. 0 |
| peaches | 0. 3 | 0. 1 | 11. 3 | 43. 0 |
| Apricot | 0. 9 | 0. 1 | 10. 8 | 41. 0 |
| Orange | 0. 9 | 0. 2 | 10. 3 | 40. 0 |
| watermelon | 0. 7 | 0. 2 | 7. 9 | 38. 0 |
| watermelon | 0. 6 | 0. 0 | 10. 3 | 38. 0 |
| Grapefruits | 0. 9 | 0. 2 | 10. 3 | 35. 0 |
| Strawberry | 0. 8 | 0. 4 | 11. 2 | 34. 0 |
Dried fruits and nuts
| Product (per 100 g 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 |
| dates | 2. 4 | 75. 0 | 20. 5 | 282. 0 |
| Prunes | 2. 3 | 65. 6 | 25. 0 | 264. 0 |
| Fig | 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 |
| Soy bean | 34. 9 | 17. 3 | 17. 3 | 364. 0 |
| beans | 21. 0 | 2. 0 | 47. 0 | 298. 0 |
meat
| Product (per 100 g product) | Protein (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 |
| goat meat | 15. 6 | 16. 3 | 0. 0 | 209. 0 |
| Rabbit meat | 21. 1 | 15. 0 | 0. 0 | 183. 0 |
| Cow's heart | 17. 9 | 3. 7 | 0. 0 | 105. 0 |
| Cow's heart | 16. 0 | 2. 8 | 0. 0 | 86. 0 |
| Boil pork | 14. 9 | 32. 2 | 0. 0 | 349. 0 |
| Beef stew | 16. 8 | 16. 0 | 0. 0 | 220. 0 |
| Chicken | 18. 2 | 18. 4 | 0. 7 | 241. 0 |
sausage
| Product (per 100 g product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Amateur sausage | 17. 3 | 39. 0 | 0. 0 | 420. 0 |
| Half smoked sausage | 16. 5 | 63. 6 | 0. 0 | 376. 0 |
| Milk sausage | 11. 0 | 22. 8 | 1. 6 | 266. 0 |
| Doctor's sausage | 12. 8 | 22. 2 | 1. 5 | 257. 0 |
| Sausage var. separately | 11. 0 | 21. 0 | 0. 0 | 240. 0 |
Eggs
| Product (per 100 g product) | Protein (g) | Fat (g) | Carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Raw chicken eggs | 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 |
| Yolk | 16. 7 | 30. 8 | 1. 7 | 358. 0 |
Fish and seafood
| Product (per 100 g 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 |
| shrimp | 18. 9 | 2. 2 | 0. 0 | 95. 0 |
| Pollock | 17. 6 | 1. 0 | 0. 0 | 79. 0 |
| landing | 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 |
| squid | 18. 0 | 4. 2 | 0. 0 | 110. 0 |
| Sardines in oil (canned) | 16. 0 | 17. 7 | 0. 0 | 223. 0 |
| Mackerel Blancheer. In oil | 13. 1 | 25. 1 | 0. 0 | 278. 0 |
| Flounder in tomatoes (canned) | 12. 6 | 5. 4 | 6. 0 | 125. 0 |
sweets
| Product (per 100 g 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 |
| Marshmallows | 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 |
| Dear | 0. 6 | 0. 0 | 80. 5 | 312. 0 |
| sugar | 0. 2 | 0. 0 | 99. 6 | 377. 0 |