How many calories should I eat daily?

What is overweight? What weight is considered to be superfluous? To know your own normal weight, visit daily calories calculator to calculate body mass index (or BMI), to determine your body type (asthenic you athletic or picnic, ie refined physique, a normal athletic or stocky and prone to excess weight) learn your metabolic rate. On the basis of these data you can answer: “how many calories I should eat daily”.

Daily calories calculation

Body mass index is recognized as a major in the world, but the criteria for determining the rate of weight gain in different experts differ. Body mass index is calculated by formula “weight in kilograms divided by height squared (m).” Index 19-24 – normal, 25-29 – overweight, and 30 more – obesity.
Medics US on this subject indicate that the normal health and safety in terms of cardiovascular disease can be regarded as an index less than 30. Body mass index less than 18.5 indicates below normal weight. With insufficient indicator ITM is likely following problems: lack of muscle mass (general weakness), weakness of bones (propensity to fractures), anemia (anemia), metabolic disorders (lack of certain vitamins and minerals in the body), deterioration of hair and nail disorders menstruation and reproductive function.

Body fat percentage chart

Body fat percentage can be found by visiting the fitness center (special needs. Devices for definition). Body fat percentage for women, the rate – 18-25, body fat percentage for men – 12-18.
Body fat percentage
Knowing and BMI and percentage of body fat, are more precise recommendations for correction. For example, if the BMI is normal, and the percentage of fat increased, it is better not to fight with weight and build muscle. The diet is reflected in the increase in the volume of protein in the diet. Given the particular shape, you can use the correct proportions Physical training without losing, for example, in breast size.

Metabolic rate can be found by visiting the endocrinologist. If you lowered your metabolism, you will have other options for calculating norms of weight and other daily norm of calories, because in this case, body quickly returns all that was lost in short-term diet. The fact that the causes of obesity are many:

  • Stress;
  • heredity;
  • medications (eg hormones);
  • circulatory problems;
  • hormonal shift;
  • sedentary lifestyle combined with a high-calorie food intake (simply – use more calories than you expend fails).

After collecting all data and calculating parameters of your own ideal figure and weight standards, it is much easier to plan for the correction of exterior and the transition to a healthy lifestyle. Even if it seems that the figure is far from ideal, we should not sit on a strict diet to lose a few kilograms of hope for the holiday. It’s as pointless (because your body catch up), as well as harmful (sharp fluctuations in weight did not go to anyone else for benefit of daily calories should not be less than a certain limit, as long fascination with mono-diet without medical supervision is fraught with consequences for health). The most common changes in diet are reduced to the calculation of calories needed daily and creation of an ideal diet for you and needs of your body.

Daily recommended calories to lose weight

The main cause of obesity is a violation of the energy balance, which is made up of these components:

  • energy consumption (the amount of energy supplied to the body depends on the food eaten and the body’s ability to assimilate it)
  • energy storage (the process depends on the stability of the oxidation of fat in the liver cells, and the postponement of lipids in adipose tissue)
  • energy consumption (energy use of the organism, which he draws from its reserves, depends on the level of thermogenesis in adipose tissue)

Ideally, all of the energy entering the body should also be spent. To lose weight, you need to make your energy balance is negative. Simultaneously, daily intake of calories to lose weight must be reduced, and power consumption – to increase (enhance physical activity). At the same time, in consultation with your doctor may start taking supplements that catalyze metabolic processes in the body.

How to make a calculation of daily calories to lose weight

So how do you get your daily intake of calories?

In order to calculate daily intake of calories for you personally, there are different formulas. You can use the Harris-Benedict formula, it takes into account gender, age, height and weight. The fact that the calculation of daily calories for women and daily calories for men – different. You can use Mifflin St Jeor formula, it is considered the most accurate to date.

Mifflin St Jeor formula

Mifflin St Jeor formula relatively recent, it just a few years.

Daily calories for women are calculated as follows:

10 * Weight in kg + 6.25 * height in cm – 5 * age in years -161 = minimum norm for women.

Daily calories for men are calculated on a similar formula:

10 * Weight in kg + 6.25 * height in cm – 5 * age in years = 5 minimum rate for men.

Then the minimum daily intake of calories should be multiplied by a factor of nat. load:

  • 1,2 – minimum phys. load;
  • 1,375 – bar 3 times a week;
  • 1,4625 – Fitness 5 times a week;
  • 1,550 – intensive physical attack. load 5 times a week (physical work);
  • 1,6375 – fitness every day;
  • 1,725 – every day or intensive fitness sessions twice a day;
  • 1,9 daily phys. load and physical work.

Harris-Benedict formula

Harris-Benedict formula, created back in 1919, based on the concept of “basic metabolic rate» (BMR) – the level of the needs of the body at rest. Any kind of physical attack. activity is also a factor, which should be multiplied by the basic value of BMR. This formula has an error of 5%. Its conclusions empirically collecting statistics.

Formula for calculating daily calories for women:

BMR = 447,6 + (9,2 * the weight in kg) + (3.1 * height in cm) – (4.3 * age in years)

Formula for calculating daily calories for men:

BMR = 88,36 + (13,4 * weight in kg) + (4.8 * height in cm) – (5.7 * age in years)

After calculating baseline energy should calculate your rate of physical activity. This calculate, based on the power consumption table for different types of physical activity, or simplified, by the following average physical activity types:

  • 1,2 – minimum (no load);
  • 1,375 – a low level (nat. Load 1-3 times a week);
  • 1,55 – average (3-5 times a week nat. Loads);
  • 1,725 – high (6-7 times a week nat. Loads);
  • 1,9 – a very high level (training more than once a day).

Next, multiply BMR by a factor of stress.

In any case, it is not necessary to lower daily rate of calories below 1200 daily calories for women and 1,500 daily calories for men.

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