More calories a day pills, it takes a man and a woman

All nutritionists and nutritional than the consensus argue that the right metabolism need to know the individual more calories a day pills and to eat according to a daily calorie – this helps in gently lowering the weight. However, the number of formulas and in different online calculators are confusing to the uninitiated. How to correctly do all the calculations and what to do to get the numbers?

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Which means, if the number of calories per day pills

All the food that comes from the organism, there is a certain "weight". Complies with this indicator of energy released a number of meal, as it will be burned. This "weight" or the same energetic value denotes kcal. If a person eats as many calories per day, which is equal to the volume of producitur of energy per gram of food does not enter the "fat depot". If the same "weight" of food intake exceeds energy expenditure, the body - egg, making your fats. The opposite situation is born by the losing weight, because of the spiritual lack is met by the existing glycogen reserves.

Norm of calories per day pills

WHO is the breeder of the days of the threshold energy, below which fall not because of these numbers – base at least required for the body to maintain life. This is meant not only physical activity, but also all of the organs work, the circulatory system, even cell renewal. But later dietoloog making sure that the "general" norma calories a day is not quite reasonable, t. it takes into account only through the division of gender identity, is absolutely not to be taken into account related to age characteristics, of the motor activity, muscle mass.

Female daily

According to the WHO girls need to consume 1200 kcal and more per day. This amount is estimated how the minimum even if the body weight and maintain the weight norm of calories that a woman can increase up to 1600 kcal. After these data are supplemented with age whereas, around the, and as together, came out with the following average values of calories:

  • The girls are younger than 25 years, it is necessary to keep within the 2000-2400 kcal.
  • Women up to 50 years these frames need to downgrade to 1800-2000 kcal.
  • After 51 years, preferably not more to consume 2000 kcal in the presence, physical exertion and 1600 kcal full of them is not.

Men daily

Representative of a strong half is the need for significantly more energy than women, because their body weight is the a priori more, they often have higher activity. The minimum daily calorie norm that men – 1800 kcal, but the more precise nutritionists find the following information:

  • Young men are younger than 25 years, is the need to eat from 2400 to 3000 kcal.
  • Males are up to 50 years, it is necessary to already 2000-2800 kcal.
  • After 51 years in the context of shifting up to 1800-2400 kcal.

How to correctly calculate calories slimming

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The above is mentioned, that a simple distribution by gender gives the correct result, since the representatives of both sexes can be a completely different complexion and needs. Experts claim that the individual accounting standards of calories pills and even weight maintenance must be built on the following parameters:

  • age (in years);
  • growth (cm);
  • levels of physical activity.

Children allowed calories per day weight does not believe, t. they food will be predominantly in the "construction" of the body internal organs deposited as fat stores only clear too. Pensioners, on the contrary, it is necessary to consume less, especially when they are directed to slimming, t. metabolism them is slowing down. An important role plays and active, which means and exercising, and walks and home things (ironing, cleaning, etc.). In addition, it should be understood that to calculate the calories tablets:

  • requires the accounts of hormonal levels, which often makes own corrections;
  • pregnant women shall be made separately in the formula for t. they immediately fed and grain;
  • note physical condition – at the time of illness is the organism of the not so active to burn calories.

The Formula Harris-Benedict

The oldest, but still working method of counting calories per day the pills are called formula, obtained at the beginning of 20-th century. It is based on 3 main parameters – weight, length and age. Given in the formula the experts can figure, the main metabolism and calculate the calories per day pills, it is necessary to find a product result, and the elastic energy consumption, and after this number reduced by 20%. Similarly, you can use it to calculate how many calories per day to increase muscle mass.

Basic calorie diet is the Harris-Benedict calculated as:

  • Women: 655,1 + 9,6*kg + 1,85* cm - 4,68 * years.
  • Man: 66,47 + 13,75 *kg + 5 * cm - 6,74 * years.

The formula jeori muffin

One of the ways in which the result is by doctors recognized as reliable, that this is a relatively recently (2005) compiled by the American Dietetic Association of the formula, which is called the name of the muffin - San Giora. To be reminded of it a little bit easier than the previous one, since changing only the last number, the rest is identical for both sexes. The accuracy of the data obtained when the reading, which is slightly lower than the formula of Harris-Benedict. First, it pays to know the dose of calories than – 9,99*weight add to this, 6,25* growth and off 4,92*age. After:

  • women result take 161 unit;
  • men have added 5 units.

How to calculate calories to weight online

If the use of formulas and to carry out independent calculations you do not recognize, or procedures, aid would be the calories online. This is a calculator that works e-one of the above schemes, although it can be used and the formula Ketch-McArdle, do the same principle, which is guided by staff WHO. All of these counters will help read calories, which is able to maintain the figure. But, if you aim to lose weight, you need to:

  1. To more accurately determine the level of daily physical load.
  2. To find 80% of the received number. If you want to weight obesity, 90% or even 95%. Deficiency must not be higher than 20% of the underlying metabolism.

The size of the core switching

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Understand the daily number of calories, as already mentioned, helps a number of formulae, the choice between which is done individually. The main exchange per day, which is an indicator of the cost to be calorie any special activities, need to learn to keep your figure. The ratio of the activity it multiplies the head, when a person is lying sick, t. the fact of the movement from home to workplace/school requires the additional expense of energy. Please note that the online calculator is only suitable for persons over 18 years of age.

Physical activity level determine

Gently weight can also without any multiplication of the minimum energy consumption of the activity, but only if you do not have a large physical loads. That people who have a sedentary job, these 20% difference, that is between, as a result of which the calculation formulas and the specification, there is a simple way to lose weight. The rest of the cases, the existing value for the core exchange is necessary to multiply:

  • 1,375 – if there is a short workout of up to 3 x per week;
  • 1,55 – if the workouts up to 5-minute times per week with a duration 1-1,5 h;
  • 1,725 – daily workouts of 3-4 hours;
  • The 1.9 – if professional sports (in preparation for competitions and so on).

Table calorie products and prepared dishes

Calories days goal weight – it's not a hungry diet. If you study presented here calorie foods and products that are allowed on a diet, you will notice that it is possible to design the menu even some of the "disorders" in the form of cookies or dried fruit. Vegetables, berries and fruits not listed, t. your calorie range 22 to 70 kcal. The approximate image is this:

Product Kalorisisaldust (100 g) Dish Kalorisisaldust (100 g)
Oat groats 303 kcal Chicken cooked 170 kcal
Buckwheat krupa 343 kcal Chicken baked 102 kcal
Figure white 344 kcal Potatoes, cooked 82 kcal
Figure black 260 kcal Cooked beef 254 kcal
Macaroni 371 kcal Puree the potatoes with the milk 65 kcal
Nuts 550-670 kcal Omelette protein 39 kcal
Curd 2% 103 kcal Baked trout 102 kcal

Calorie zigzag

The alternative name of this method of weight – cheating. This program is designed for those individuals who at some point noticed stop weight, although calorie diet does not become greater by. Zigzag calories pills do not give metabolism to slow down, so fat burning goes about single-speed. It is even the day when the norm of the quantity of calories the higher the basic – allowed later in the diet.

If the reader of calories pills goat? The system is as follows:

  1. 3 days the minimum quantity of carbohydrate calorie diet will decrease 10% each day.
  2. 2 days – high-carbohydrate calorie diet at the level of the metabolism, or 5% higher.
  3. 3 days – balanced proportion of protein, fat and carbs and calories jumps such as "rule, the surplus of 10%, the deficit is 15%".

At least calories a day tablets

The above is mentioned, that women are not recommended to continue kalorisisaldust your diet, a day less than 1200 kcal, for men less than 1800 kcal. However, it is a safe calorie deficit, i.e. reduce the individual to a certain basis is the metabolism of a certain number of units. According to doctors of both genders want to consume every day, "SBI - 500 kcal, respectively". So, if you SBI – 1480 kcal, when trying to lose weight quickly to move the boundaries of 980 kcal prohibited.