How many calories should be consumed to lose weight for a man and a woman - table by age and activity

The kilocalorie calculator will help any woman eat the right amount of food, calculate how many calories to eat in order to lose weight or maintain optimal body weight. Excess weight negatively affects the work of all physiological systems of the body, therefore, in order to maintain health, the question - calorie content per day for weight loss - is relevant.

What are calories

The most important side of metabolism is the production of energy, it provides vital processes. The source of energy are proteins, fats, carbohydrates contained in food. Any food product has not only nutritional, but also energy value. Daily calorie intake should be determined by the body's energy expenditure, they are determined by a person's lifestyle.

The energy value is indicated on the packaging of products, it shows how much energy will enter the body when eating a particular food product. The calorie content of any food can be calculated by knowing the composition of the dish and the energy value of the products. For this purpose, special calculators have been created. One of the basic rules of rational nutrition is that the calorie content of food should correspond to energy costs.

calories for weight loss

As Hippocrates is right when he said: "We are what we eat." With basic knowledge of the calorie content of food, it is easy to understand that weight and calories are related concepts. The main sources of energy are carbohydrates, but the fact that cereals, whole grain bread is much healthier than sweets, cola, cakes, flour, and sweets is not always taken into account. There is twice as much energy in fats, so lipid (fat) metabolism must be under strict control. Fatty foods, sugar is required at a minimum.

Adds kilograms excess calories - they need to be spent, and not put aside in reserve. You can regulate body weight downwards by counting calories, nutritionists recommend:

• create a diet;
• keep a food diary;
• calculate energy costs;
• determine the calorie content of the food of the daily diet.

With a decrease in weight, preference should be given to a low-calorie diet: these are protein products, plant foods. Vegetables, meat, fish are best stewed, baked, steamed, consumed with a minimum amount of oil. Daily calorie intake should be less than energy expenditure. The body needs to create a calorie deficit. You need to eat often (every 3 hours), eat low-calorie meals, exercise, walk will be useful.

How many kilocalories does a person need per day - table

The answer to the question of how many calories you need to lose weight does not lie on the surface. The correct calculation involves many factors: age, gender, physical activity, health status. The calorie content of food should change with age. In children and adolescents, this is due to the active growth and development of the body, in adults - with a decrease in the level of metabolism:

The amount of energy presented for adults is based on a sedentary lifestyle. With sufficient motor activity, the indicators change:

Calculate calories for weight loss

To draw up a program for losing kilograms, it is important to determine how many calories you need to consume for weight loss. Calculating your calorie intake per day will help you adjust your body weight correctly, this process should not disrupt metabolism. There is a concept of the basic amount of energy (for survival), it is determined by the formula: body weight x 20. The coefficient of human activity helps to correctly calculate the caloric content for weight loss: weight x 20 x coefficient = number of kilocalories per day. Coefficient:

• for inactive people is 1.2;
• for office workers (rarely active) - 1.3;
• with regular 3-time workouts - 1.4;
• with daily training, hard physical labor - 1.5.

How many calories a day does a woman need

The question of how many calories you need to consume in order to lose weight is very important for women, it is more difficult for them to regulate body weight than for men. The hormonal background of a girl and a woman of mature age is very different; with age, the number of hormones that keep the female body in shape decreases. The body weight of a pregnant woman changes significantly. Counting kilocalories for weight loss will help to create a balanced menu, the calorie intake of which is limited to 1800-2000 per day for a middle-aged woman with limited physical activity.

How many calories should a man eat per day

The problem of extra pounds is also relevant for men, they must calculate the daily calorie intake by 2000-2400 (subject to limited physical activity), increasing the percentage of protein foods. Men lose weight faster, fat is deposited in them exclusively on the stomach. The rapid process of weight loss is associated with their well-developed muscles and the presence of testosterone.

How many calories do you need to maintain weight

Daily caloric content for maintaining mass and calories per day for weight loss are different indicators. You can quickly and correctly calculate the need for calories per day to maintain body weight using a calculator that takes into account weight, gender, age, physical activity. Another way is to calculate BMR (Basal Metabolic Rate) using the formula:

• for men - 66 + (13.7 x weight) + (5 x height) - (6.8 x age);
• for women - 655 + (9.6 x weight) + (1.8 x height) - (4.7 x age).

Further, this number is multiplied by the coefficient of physical activity - this is the daily energy requirement. Experts are of the opinion that the correct amount is 75% of the value obtained. Unfortunately, there are no universal tips for accurately calculating calorie intake with weight loss results. The body itself will testify to the effectiveness of weight loss measures.

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