If within a week after accurately counting calories and strictly observing the physical activity and sleep patterns, you do not experience positive dynamics in the form of visual restructuring of the body and reflection in the mirror, get tested and consult. It is recommended to take.
Carbohydrate Distribution:
Morning (small starchy) – yeast-free bread, potatoes, sweet potatoes, pita bread, flatbread, baked goods without sugar and yeast.
Lunch (long starches – rice, lentils, beans, buckwheat, chickpeas, quinoa, bulgur, buckwheat).
Evening (vegetables) + You should take your favorite product within the calorie content of 200-300 kcal (fruits, natural chocolate, baked goods without yeast) and BZHU no later than 2 hours before bedtime.
If you have less than 100 grams of carbohydrates in the calorie count, it indicates that your body mass index is increased. Physical activity should be increased. Recommended value: At least 100 grams of carbohydrates for women, and at least 100 grams of carbohydrates for men. At least 150 grams of carbohydrates.
You should eat more fiber and alkaline foods: greens, celery, radish, cucumber, spinach, cauliflower and white cabbage, beets, carrots, garlic, seaweed, broccoli, avocado, lemon.
On training days, add an additional 100 g of carbohydrates from low-starchy carbohydrates (yams, potatoes, yeast-free bread, pita bread, flatbread, baked goods without sugar and yeast) 120 minutes before training.
Add up the calories.
For example: you need to eat 150 grams of carbohydrates per day, respectively, consume 100 of them before training, and distribute the rest throughout the day.
During training, drink exclusively plain water without various BCAAs and amino acids (which cause insulin surges which are not necessary during training).
Add 5-7 grams of salt per day (table or iodized)
Reduce the number of simulators, and ideally eliminate: coffee, tea, tobacco, alcohol.
Buy kitchen scales. Weigh grains, vegetables and other foods in their raw form. Prepared meat, fish, poultry.
Give preference to polyunsaturated and monounsaturated fats (omega 3, vegetable oils, nuts, avocado, seeds).
Carbohydrate ratio, 30% fructose (fruits, natural chocolate), 70% starchy (rice, buckwheat, potatoes, gluten-free flour, sugar-free and yeast-free baked goods)
In nutrition, it is recommended to give preference to foods that give an alkaline reaction, eliminate or reduce foods that give an oxidative reaction: poultry, red meat, gluten, sugar, seafood. Farm eggs andFarm dairy products are allowed. Food with acidity 6. 0 - 10. 0 pH. More detailed table at the link.
Livestock products are permitted for consumption when freshly killed or in vacuum packaging. Avoid refrigerated and frozen animal products.
Within the calorie and macro content (BZHU), the presence of a product that gives you psychological pleasure is mandatory.
If it is impossible to reach your daily calorie intake with "correct" foods, we include the maximum calorie content within the macro (BZHU).
The number of meals is not important; Eat according to your hunger (divide your "food basket" into as many meals as are convenient for you).
It is possible to change the components of the diet depending on your own preferences within the macro (BZHU).
- B12-, iron deficiency anemia, weakness, increased fatigue, impaired hematopoiesis (pallor and pallor of the skin and mucous membranes, rapid heartbeat, pain in the heart, intolerance to exercise, dizziness and frequent faintingdamage to the digestive system (indigestion, unstable stool, loss of appetite, weight loss, change in color and shape of the tongue, disturbance in taste, frequent oral infections, stomach pain after eating), damage to the nervous system (attenuated sensitivity, paresthesia, ataxia, decreased muscle strength, impaired urination, mental disorders).
- Hypothyroidism. Decreased physical and mental performance, increased fatigue, skin changes (myxedema), increased sensitivity to cold, hoarseness, weight gain, swelling of the face and body, constipation, hypotension and bradycardia, drowsiness, decreased memory and intelligence. ), growth retardation and intellectual development in children.
- Metabolic syndrome (insulin resistance). Body weight gain in the abdominal area, metabolic disorders, insulin resistance. Subjective sensations: attacks of bad mood when hungry, increased fatigue, selectivity in food, attacks of rapid heartbeat, heartpain, headache, thirst and dry mouth, increased sweating
How many calories do you need per day to lose weight?
There is no single standard for how many calories you need per day to lose weight. It is calculated individually for each person, taking into account his physical characteristics and lifestyle.
Where to start?
Before you calculate how many calories to eat to lose weight, you must first determine your daily intake. Basically, calories are energy. Most of it is spent daily to maintain body functions: breathing, heartbeat, digestion of food, etc. Scientists have found that:
- Men burn more calories than women.
- The older a person gets, the less energy he spends.
- You need a lot of calories during adolescence, pregnancy, and illness.
- Physical activity increases the rate of calorie consumption.
In addition, there are individual characteristics of the body, determined by genetics, which determine the rate of calorie consumption. However, on average, you can easily calculate how many calories per day not only to gain weight, but also to lose weight. To consume.
For example, you can use the formula of scientists Mifflin and San Jorge. It was introduced in 2005 and has proven to be more effective than the Harris-Benedict version. To calculate you need:
- Weight multiplied by 10.
- The height was multiplied by 6. 25.
- Age was multiplied by 5.
Then all that's left is to add your weight and height and then subtract your age. After this, men add 5, and women subtract 161. The result is multiplied by the activity coefficient:
- 1. 2 - You lie on the couch or work in the office for many days.
- 1. 375 - 3 times a week you remember that you need to go in for sports.
- 1. 55 – An active athlete who works out 5 times a week.
- 1. 725 – You actively train every day.
- 1. 9 is a hardcore athlete, and during breaks you work as a loader.
That is, for a 35-year-old female accountant weighing 85 kg and 180 cm tall, the calculation will look like this (due to work, there is no time left for sports):
((85x10) + (180x6. 25) – (35x5) – 161) x 1. 2 = 1966. 8 calories.
This amount of energy will be enough for him to live and work peacefully without gaining weight. But to lose weight you need to calculate how many calories you need to consume.
How to lose weight by counting calories?
The golden rule of losing weight is to burn more calories than you eat. But you cannot suddenly reduce the amount you eat. The body does not like this. Instead, you have to take out the calculator again and calculate how many calories you need to eat to lose weight. To do this, you need to subtract 15-20% from the previous result. That is, our lady accountantTo prepare for summer, the following things need to be kept in mind:
1966. 8-20%=1573. 44 calories.
If he wants to get better, he needs to do the exact opposite. But the matter doesn't end there. There are several other conditions that must be taken into account:
- The number of calories consumed should not be less than 1200. Otherwise, the body will not have enough energy to live and a variety of chronic diseases may develop.
- You cannot calculate how many calories you need per day to lose weight, eat them in the morning and walk around hungry all day long. It is advisable to divide meals into 5-6 times. In this way, the stomach and intestines are constantlyYou'll stay busy at work, feel less hungry, and overall the diet will become more enjoyable.
- It is important to keep an eye on not only calories but also nutrients. Food should be varied so that vitamin deficiencies and other health problems do not occur.
- We should not forget about water. Drinking large amounts of fluids speeds up metabolic processes in the body and flushes out toxins. This is a great help for rapid weight loss.
Therefore, some nutritionists recommend not paying too much attention to the number of calories consumed. They believe that it is far more important to monitor the ratio of nutrients in the diet. And if a proper balance is maintained, the consumptionRegardless of the number of calories consumed, a person will lose weight rapidly.
By the way, there is another way to lose weight without compromising your diet. If we take our female accountant and give her a subscription to 5-time classes at the fitness club, it turns out that she now has the same weight as 1966. 8Calories won't be needed, but:
((85x10) + (180x6. 25) - (35x5) -161) x 1. 55 = 2540. 45 calories.
That is, it turns out that she will have to slightly improve her diet and start eating more high-calorie foods while recalibrating. And at the same time, she will still lose weight much faster.
Why can't you cut back too much on your diet?
If you start counting how many calories you need to consume to lose weight, it may seem that the problem can be solved if you immediately reduce the amount of energy consumed several times or even to zero. But the human body doesn't work that way. Fasting once a week will create positive stress and can actually accelerate weight loss. Fasting for a longer period of time already leads to less positive changes:
- Hair falls out and skin condition worsens;
- The person becomes irritable and easily depressed;
- The functioning of the digestive organs and kidneys is disrupted;
- Concentration and ability to think coherently is reduced.
At the same time, the body enters "energy saving mode". Metabolic processes slow down and weight loss occurs more slowly than it should. And after stopping fasting the weight begins to increase rapidly.
It is better to keep track of how many calories you need to eat to lose weight and not rush into anything. Healthy nutritionists recommend that you do not try to lose 5-10-15 kg suddenly by cutting calories. Don't do it. Natural weight change is about 1-1 per week. Should be 5 Kgs. This is the most comfortable rate of weight loss for an average person, which we should strive for.
How to calculate daily calorie intake
Any diet, regardless of the goal, begins with calculating the daily intake of calories, proteins, fats and carbohydrates. In this article we will talk about the most accurate ways to determine the daily calorie intake for men and women.
Calorie content is calculated based on the goal (weight loss, maintenance, weight gain), gender, age, physical activity and other factors.
What is basal metabolism?
Calculating daily calorie intake begins by calculating the basal metabolic rate (BMR) – the amount of energy needed by the body to support vital processes. The human body, even while at rest, is involved in breathing, digestion, blood circulation and other physicalConstantly spends calories for processes. Daily calorie intake must exceed BMR, otherwise the body will not be able to function normally.
The level of basal metabolism can be determined in two ways: direct and indirect.
In the first case, a person is placed in a special chamber, where the amount of heat consumed by him is measured, after which the PBM is calculated. This research method is the most accurate, but at the same time inaccessibleis also.
The indirect method involves calculating basal metabolism using a special formula. There are several main methods of calculation in practice today. Let's list the main ones.
Harrison-Benedict Formula Calorie Calculation
This formula was developed by the American physiologist Francis Gano Benedict and botanist James Arthur Harris at the beginning of the last century, but still remains relevant. There is an error of about 5%.
The formula for calculating PBM is as follows:
- For women: 655. 1 + (9. 563 × weight in kg) + (1. 85 × height in cm) – (4. 676 × age in years);
- For men: 66. 5 + (13. 75 × weight in kg) + (5. 003 × height in cm) – (6. 775 × age in years).
The result obtained is the daily calorie intake required by the body for normal functioning. To calculate how many kcal you need to consume to maintain weight, you need to multiply the resulting figure by the physical activity coefficient:
- 1. 2 – minimal (sedentary work, lack of physical activity);
- 1. 375 - low (training for at least 20 minutes 1-3 times a week);
- 1. 55 – Moderate (30-60 minute workout 3-4 times a week);
- 1. 7 – High (30-60 minute workout 5-7 times a week; heavy physical work);
- 1. 9 – Extreme (several intense workouts a day 6-7 times a week; very labor-intensive work).
Calculating Calories Using the Mifflin-San Jorge Formula
The method for calculating daily calorie intake was developed by nutritionists under the guidance of doctors Mifflin and San Jorge. The formula was developed relatively recently, but today it is the most accurate. Helps to calculate the amount of kilo calories required.
Simplified version (without taking into account physical activity)
- For women: (10 x weight in kg) + (6. 25 x height in cm) – (5 x age in grams) – 161;
- For men: (10 x weight in kg) + (6. 25 x height in cm) – (5 x age in grams) + 5.
Keach-McArdle Calorie Formula
This calculation method is based on the amount of fatty tissue in the body (we wrote about how to measure it in a previous article). The formula does not include information about height, age and gender, as it is assumed that the bodyThese were taken into account when calculating the fat percentage.
Formula for calculating PBM: 370 + 21. 6 x x (body weight excluding body fat)
The result obtained must be multiplied by the activity coefficient using the Harrison-Benedict method.
World Health Organization (WHO) formula
The World Health Organization provides recommendations on how to calculate your daily calorie intake:
- For women aged 18 to 30 (0. 062 x weight in kg + 2. 036) x 240 x CFA;
- For women aged 31 to 60 (0. 034 x weight in kg + 3. 538) x 240 x CFA;
- For women over 60 years of age (0. 038 x weight in kg + 2. 755) × 240 x CFA;
- For men aged 18 to 30 (0. 063 x body weight in kg + 2. 896) x 240 x CFA;
- For men aged 31 to 60 years (0. 484 x body weight in kg + 3. 653) x 240 x CFA;
- For men over 60 years of age (0. 491 x body weight in kg + 2. 459) x 240 x CFA.
Where CFA is the coefficient of physical activity: 1 - low, 1. 3 - average, 1. 5 - high.
daily calorie calculator
You can also calculate your average daily calorie intake using an online calculator.
How to properly reduce daily calorie intake to lose weight?
For harmonious and safe weight loss, it is recommended to reduce the calorie content of the diet by 10-15% (20% for severe obesity) taking into account physical activity. Daily calorie content should not be lower than the following indicatorsNeeded:
Weight kg/0. 45 x 8 in
WHO recommends reducing food intake by 500 kcal per month from the actual diet until calorie intake falls 300–500 kcal below the daily requirement.
Reducing daily intake by 500 kcal per day leads to a loss of approximately 500 g of fat mass per week. Six months after such weight loss or upon reaching your ideal weight, daily calorie intake will be adjusted taking into account the new indicators. It is recommended to recalculate.
To lose weight more effectively you should not cut your calorie intake as much as possible. A weight loss of 250-500 grams per week is considered safe for physical and health. Exceeding these numbers means losing muscle and fluid. Loss of substance.
Protein, Fat, and Carbohydrates When Counting Calories
Effective weight loss is not only about maintaining daily calorie intake, but also about proper distribution of proteins, fats and carbohydrates. A balanced diet according to the BJU ratio would be as follows:
- For weight loss: 30-35% protein, 30-35% fat, 30-40% carbohydrate;
- To maintain weight: 25-35% protein, 25-35% fat, 40-50% carbohydrate;
- For weight gain: 35-40% protein, 15-25% fat, 40-60% carbohydrate.
With this distribution of BJU in the diet, the body receives adequate amounts of nutrients and vitamins.
Do not forget that all formulas for calculating daily calorie content may contain errors. They do not take into account the percentage of food absorption, health status, metabolic rate and other factors. Even a diet compiled by a specialist is not suitable for a person. may not work in a particular case due to individual characteristics. In the process of building a beautiful, strong body, you should listen to your feelings, and, if necessary, change your diet and the ratio of KBJU.
Watch your diet, exercise and the results won't be long in coming!