How many calories does a person need for weight loss and a healthy lifestyle?
Recently, the problem of obesity and overweight is becoming more acute and serious, the themes of various diets and weight loss techniques simply do not leave the plots of various TV shows, as well as the pages of glossy magazines.
Most girls and women are constantly trying to sit on different diets in the hope of losing a few extra pounds, but the result does not always meet their expectations; rather, quite often it is just the opposite. Why is this happening? After all, logically, having limited yourself to consumed food, you will begin to lose weight.
All this is so, however, you need to know some subtleties, as well as the rules of "proper" weight loss, which will not harm your body.
The basic unit that measures the entire process of energy metabolism in the body is calorie. In order to lose weight correctly and painlessly, it is necessary to calculate the amount of calories you consume per day,and the amount of calories you burn during daily activities.
If you eat significantly more calories than you burn, then naturally you start to gain weight, and in the opposite case you lose weight, naturally, provided you have constant physical exertion and muscle training.
It is impossible to completely abandon the consumption of calories, they need the human body for normal functioning: for the heart to work, maintain muscle tone, hair and nail growth, as well as for normal daily human activities.
To consume the minimum amount of calories per day is also impossible, their lack can lead to physical ailments, disruption of the internal organs, dizziness and headaches.
That is why it is so important to know how many calories an adult needs for the normal functioning of the body in order to lose weight.
Scientists and nutritionists have found that the daily rate of necessary calories varies between 2000-3000 kcal in the female case, and from 2500 to 3200 kcal in the male case. However, you should know that these indicators are very average, they can not be suitable for everyone, because people are different, someone is tall,but someone is low, someone is more active during the day, and someone is less, and all this has a very strong effect on the final result.
Also, as a common opinion, that in order to lose weight, it is enough to consume no more than 1500 kcal per day, erroneously. But do not worry, all these numbers can be calculated for each specific case and person, which will help you to eat calmly without fear at the same time for the extra calories eaten.
How to learn to calculate the daily rate of calories?
With this you will be able to cope with several formulas that have long been known to the world, they can easily calculate the number of calories that will allow you to eat and lose weight. We will use for this purpose the well-known Maffin-Geor formula, which was developed back in 1990, and has not lost its popularity since. It looks like this:
OO = 9.99 * Weight + 6.25 * Height - 4.92 * age - 161. - Female option.
OO = 9.99 * Weight + 6.25 * Height - 4.92 * age + 5. - Male option.
Where OO is the main exchange, that is, the amount of energy that is necessary for the human body simply to maintain its own life.
In other words, if you consume fewer calories per day,then it will be to the detriment of your health, the body will begin to use its valuable reserves, which can lead to a deterioration of the heart, brain activity, as well as most other vital organs.
It is important to remember that the main exchange is calculated for people in their normal state, pregnant women and breastfeeding are not included here, because they need to consume significantly more energy - for themselves and their baby.
In addition to the main exchange, a certain amount of calories is burned per day, which is necessary for your normal daily activities. To get the full calorie consumption, you need to multiply the resulting OO figure by your physical activity coefficient. You can choose from the following:
- Inactive lifestyle (office, sedentary work, lack of exercise): 1.2 * GS
- Minimum activity (1-3 workouts per week for 1 hour, sedentary work): 1.375 * GS
- Intermediate level (3-5 workouts per week): 1.55 * GS
- High level (6-7 workouts per week): 1.725 * GS
- Very high level (assumes daily sports, the profession of an athlete, hard physical labor): 1.9 * GS.
Let's try to use an example to calculate how many calories a woman and a man need per day. For example, a woman is 23 years old, she has a height of 167 cm, weight is 54 kg, a man is 25 years old, height is 180 cm, weight is 70 kg. Let both man and woman lead minimal activity.
OO for a woman = 9.99 * 54 + 6.25 * 167-4.92 * 23-161 = 1309.05 kcal.
Calorie consumption = OO * 1.375 = 1309.05 * 1.375 = 1799. 94 kcal.
It turns out that for such a woman, in order not to gain weight, it is necessary to consume daily no more than 1799.94 kcal, and not the declared 2000 kcal at all. If we calculate for a man, then in this case OO = 1706.3 is obtained, and the calorie expenditure is 2346.2.
And what about the products?
As you have probably already guessed, you will have to count not only your personal calories that you need for normal life and safe weight loss, but also calories that you consume with food.
Naturally, the right diet is also important, many people who eat 1-2 times a day always wonder why they, in addition to lose weight, also gain weight.
Healthy eating involves fairly frequent meals, and even snacks, in order to lose weight, do not constantly sit hungry, it is important to properly distribute all the calories during the day, as well as proper intake of carbohydrates, fats and proteins.
How to know calorie foods?
On the Internet there are a large number of tables of calorie foods, which detail the nutritional and energy value of various products separately, as well as whole ready-made dishes.
Now very popular among losing weight is a number of products, which has, so to speak, negative calorie content. In other words, the body spends more energy on their digestion than they contain in themselves. These include, for example, cabbage of various kinds, tomatoes, zucchini, lettuce, radishes, sweet peppers and other vegetables.
Lovers of tasty food can also be happy, because among fruits and berries there are also such comrades: peaches, grapefruit, cherry, pineapple, tangerine, melon and others. For lunch you need to consume both proteins and carbohydrates.