How many calories does a girl need to lose weight? How many calories does a person need per day: calculating the daily requirement. Calories for reducing fat mass

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Reasons why weight does not fall, even if you eat little.

Fight with extra centimeters is not easy, you will need a lot of strength and will to win. And only those who went straight to achieving their dreams can achieve a positive result.

Often, if a woman has excess weight, she justified this not with her weak will, but with some kind of health problems, genetic predisposition, riot of hormones - whatever. After all, sometimes it is difficult to admit that the culprit is simple laziness.

So how many calories do you need to burn to get rid of 1 kg of fat?

It is believed that to burn 1 kg of fat you need to spend 7700 kcal. Nutritionists advise losing weight by 2-4 kg per month (exactly). Accordingly, in order to safely lose 0.5 kg of fat per week for the body (keep in mind that the plumb line will be slightly larger due to lost water, muscles, etc.), you need to create a calorie deficit of 3850 kcal per week, which is 550 kcal per day (3850:7).

This is exactly the calorie deficit that needs to be created in order to remove 2 kg of fat per month.

If you have low physical activity, that is, you lead a sedentary lifestyle and do not engage in any sports, you should multiply the number obtained from the formula by 1.2. If you do at least fitness 1-2 times a week, then you should multiply the result by 1.375. If your daily activity is average, that is, you exercise up to 5 times a week, multiply the resulting number by 1.55. With higher activity - by 1.725. You professional sportsman? Then at 1.9.

Let our example be a 38-year-old girl, her weight is 81 kg, her height is 160 cm. With this height, the excess weight is about 15-20 kg. The girl's activity during the day is average. So:

• 9.99 x 81 + 6.25 x 160 - 4.92 x 38 - 161 = 809.19 + 1000 - 186.96 - 161 = 1461.2 kcal;
• 1461.2 x 1.2 () = 1753.5 kcal to provide the body with the necessary energy and not gain weight (for those who have not been on diets before).

The woman in our example has it, so she needs to reduce her caloric intake and add physical activity. In order to lose weight, it is recommended to reduce calorie intake by 10-15%. This means, in our example, by 175-260 kcal.

So, for a woman in our example, the caloric intake range for weight loss will be 1493-1578 kcal. That is, her caloric deficit will be 175-260 kcal per day.

Important!

Remember: under no circumstances should you reduce your caloric intake below 1200 kcal per day (for men no less than 1600 kcal), because you will put your body in a hungry state and lack energy. Unfortunately, today many diets advise reducing the diet to 500-1000 kcal, but this is not safe and can lead to serious problems.

Our metabolism works non-stop, burning calories not only during exercise, but also during rest, sleep and even digestion. To burn more calories, you don't have to force yourself to exercise for several hours a day. 3-5 workouts a week for just one hour are enough, but you will have to increase the level.

What everyone can do:

1. Choose one that you can maintain from week to week - it can be either three or five 60-minute sessions.
2. Increase calorie consumption by walking more often fresh air, give up the elevator, do your own shopping, move more at home, find an active hobby or even start a habit of doing light cardio on the simulator or a simple set of exercises while watching your favorite show.
3. Eat real whole foods - porridge from unrefined cereals, poultry/fish/eggs/cottage cheese instead of sausages and sweet cottage cheeses, vegetables and fruits, unrefined oils, nuts and seeds. From whole foods, the body will receive more nutrients and spend more calories on absorption.

Accordingly, we will advise the girl from our example to reduce the caloric content of her diet by 175-260 kcal per day and stick to the caloric content corridor of 1493-1578 kcal. And use physical activity daily, burning an additional 290-375 kcal, achieving a calorie deficit of 550 kcal per day. How can you burn extra calories?

Even just 50-80 minutes daily will be enough, but if you start visiting the fitness room, then that’s just wonderful! This way you will not only increase your calorie consumption, but also develop, strengthen the muscles of your body and improve the proportions of your figure.

Note that the caloric needs of a person who exercises regularly are higher than those of someone who does not exercise at all.

Remember that the lower your weight, the fewer calories your body requires for general metabolism. Therefore, you need to recalculate your caloric intake after losing every 5 kg.

So, we learned how to calculate how many calories your body needs to burn per day in order to start losing weight. By counting calories, you don't have to deprive yourself of a variety of your favorite foods.

0 5090 1 year ago

In theory, the recipe for losing weight is simple - burn more calories than you consume. The question is how many calories do you need to lose weight - consume and give away. If you follow this rule, your body weight will begin to decrease. It's like with finances. Spend more than you earn, and your wallet will inevitably become thinner.

How many calories do you need to lose weight?

Calories are the energy we get from food. Excess energy “settles” in the body in the form of fat deposits. To guarantee weight loss, you need to balance the circulation of calories in accordance with the stated logic.

Each person has their own individual daily caloric needs. It is determined by a number of factors, including age, weight, gender, lifestyle, and level of activity. Looking ahead, let's say that all these factors can be taken into account and the exact calorie needs can be calculated using formulas. But there are also ready-made guidelines - the energy norm for men and women.

To a woman

• 19-25 years old – 2000;
• 26-50 – 1800;
• 51+ – 1600.

• 19-25 years old – 2200;
• 26-50 – 2000;
• 51+ – 1800.

The norm for active women is even higher:

• 19-30 years old – 2400;
• 31-60 – 2200;
• 61+ – 2000.

To a man

The norm for men who are far from everyday activity:

• 19-30 years old – 2400;
• 31-50 – 2200;
• 51+ – 2000.

For those who do not play sports, but also do not lead a sedentary lifestyle, they recommend:

• 19-30 years old – 2600-2800;
• 31-50 – 2400-2600;
• 51+ – 2200-2400.

With high daily activity, daily calorie intake:

• 19-30 years old – 3000;
• 31-50 – 2800-3000;
• 51+ – 2400-2800.

Benchmarks are good, but it's better to rely on more accurate indicators. Special calculations will help you find them out.

Calorie formula for weight loss

For more than 100 years, the Harris-Benedict formula has been helping to lose weight. There are several versions of it. Let us take as an example the most recent one – revised in 1984.

For men:

88.362 + (13.397 * weight/kg) + (4.799 * height/cm) – (5.677 * age)

For women:

447.593 + (9.247 * weight/kg) + (3.098 * height/cm) – (4.330 * age)

The result of the formula is the basic metabolic rate (BMR). That is, the daily calorie requirement that the human body needs when lying on the couch for days. But healthy people don't do that. And besides, they show varying degrees of activity. Therefore, the resulting number must be multiplied by a certain coefficient:

• with low activity – 1.2;
• with moderate activity (if you focus on sports, this is approximately 1-3 workouts per week) – 1.375;
• with an active lifestyle (3-4 weekly workouts) – 1.55;
• with very high activity (5-6 workouts or heavy physical labor) – 1,7;
• under the load to which professional athletes or people engaged in very hard physical labor expose themselves – 1.9.

By multiplying the result of the formula by the required coefficient, you will get the daily amount of “food” energy.

Example. Given: woman, 30 years old, weight 70 kg, height 168 cm - accountant, sedentary lifestyle. Let's use the formula into which we substitute the original data:

447.593 + (9.247 * 70) + (3.098 * 168) – (4.330 * 30 )

Intermediate result (IOR) – 1485 kcal. Next you need to find the product of the BMO and the coefficient. Let's find it: 1485*1.2=1782 kcal. It is almost no different from the one that serves as a general guideline (remember, the recommended norm for this woman is 1800 kcal).

But what to do with these numbers? BER is the amount of energy that the body requires to maintain its current state. But we are wondering how many calories are needed to lose weight?

In order for the body to begin to get rid of “ballast”, it is necessary to create a calorie deficit. Experts recommend cutting the daily intake by 10-20%. Less is ineffective, more is dangerous, and also will not lead to the desired effect. Let's take the average figure - 15%. To lose weight, the woman in the example will need to subtract 15% from the 1800 kcal received - 270 kcal. That is, she needs to consume no more than 1500-1550 calories per day.

In theory, everything is fine, but in practice, the process of losing weight is somewhat more complicated. The nuances of calculating calorie content will be discussed in the next section, but for now here’s another formula. This time - Mifflin-San Geora:

• for women: (9.99 x weight/kg) + (6.25 x height/cm) - (4.92 x age) - 161;
• for men: (9.99 x weight/kg) + (6.25 x height/cm) – (4.92 x age) + 5.

Different experts prefer different calculation schemes. Which formula to use is up to you. In any case, the result will be approximately the same number - your BOV. Let us remind you that you will need to multiply it by a coefficient, and subtract 10-20% from the resulting number.

Correct calculation of kilocalories for weight loss - how to achieve a calorie deficit?

It would be nice if this arithmetic always worked. In practice, kilograms melt “according to the formula” only the first time. Then the body adapts and begins to conserve energy. Therefore, even strict calculation schemes are also just a guideline. Daily calorie intake needs to be adjusted. That's why nutritionists recommend starting with a 10% deficit. As soon as progress slows down, you can and should reduce the amount of kcal consumed and/or increase energy expenditure. Starting small gives you some wiggle room.

How to adjust your diet? If the process of losing weight has slowed down, or even stopped altogether, reduce your daily caloric intake by another 100 kcal and add the same amount to your consumption. Watch own weight week. If the mass begins to melt again, great. Otherwise, watch yourself for another week. This will make sure that the lack of result is natural.

Keep a diary in which you try to record all “income and expenses.” Don't fool yourself. Keep track of all the food you eat. Many people sin by ignoring the “little things” - sweets/gingerbreads don’t count. In fact, small omissions can result in the total 10-20% that should be a deficit. But they do not become one due to arithmetic negligence.

There is another, more serious sin - trying to cut too large a percentage of calories at once. This should not be done, especially for those who are seriously obese. The main problem is that body fat also take place on internal organs. Fat supports them. By getting rid of “reserves” at a reasonable speed, you allow the organs to get used to the new position gradually. Sudden weight loss is fraught with loss of weight.

In addition, a sharp difference in daily calorie intake threatens loss muscle mass while maintaining the fat layer. Yes, you will lose weight, but at the same time you will gain an unattractive figure with saggy buttocks and other charms.

The question of how many calories you need per day to lose weight is important, but not the only one. The result must be measured not only in kcal and portions of activity, but also visually. After balancing your diet, focus on your reflection in the mirror. The normal rate of weight loss is 0.5-1 kg per week. By increasing your speed, you are risking your muscles and figure.

A low-calorie menu does not mean starvation. No, you can and should eat several times a day. As long as your daily menu contains no more than the required number of calories. Let's return to our 30-year-old example woman. At the start, her daily requirement is 1500 kcal. The table shows one of the menu options that fits this indicator.

If you lose muscle mass with the calculated diet, add more proteins to the menu. At the same time, reduce your intake of fats and carbohydrates. Calorie content will remain the same (taking into account current needs), but weight will decrease only due to fat deposits.

Not all girls who watch their weight know about this method of losing weight, like counting calories. You can say this is losing weight without dieting. You can eat absolutely all foods, but be sure to count their calorie content. Many may think that this is too hard and this method of losing weight is definitely not for them. At first, of course, this is unusual. After all, you need to know the weight of each serving of food, take into account the calories of each piece of bread eaten, and constantly keep a food diary. But then this way of eating will become a habit and you will be able to easily tell how many calories are in a plate of borscht. To help beginners, there are many different programs for mobile phones that can calculate the calorie content of a particular dish and will keep track of how much you ate per day. In this article we will answer the most exciting questions: “How many calories should I eat per day?”, “How many calories do I need per day to lose weight?”, “How to lose weight without dieting?”.

How to count calories to lose weight. What are calories

What is a calorie? Modern people hear this word everywhere. Any product in the store has information on the label about the calories it contains. Although most people use this word specifically in relation to food, calories have a much larger meaning.

• a calorie is a unit of energy that must be expended to heat 1 gram of water by 1 degree;
• the amount of energy in food is the number of calories in it;
• 1,000 calories is equal to 1 kilocalorie;
• The word “calorie” applies not only to food, but to anything that contains energy.

How many calories should a person consume per day?

Each person, performing any actions during the day, spends energy. This energy is calories. But depending on how much energy each individual person spends, the daily number of calories that he should consume is calculated. That’s why there is such a division of normal calories for different categories of people. For example, young people tend to expend much more energy than older people. And, accordingly, they need to consume more calories. There are also differences in daily calorie intake between men and women. Below we will consider in more detail the daily calorie intake for men and women with different degrees of activity. But we must not forget that these figures apply only to those people who have no complaints about their weight. If you want to lose weight, then calculating calories will be different for you.

Daily calorie intake for women

Depending on the nature of their life activities, the following groups of women are distinguished:

• women with sedentary life. It is recommended to consume 2000 calories for women aged 19 to 25 years, 1800 calories for those aged 26 to 50 years, 1600 calories for women over 50 years old;
• women with moderate in an active way life. It is recommended to consume 2200 calories for women aged 19 to 25 years, 2200 calories for women aged 25 to 50 years, 1800 calories for women over 50 years of age;
• women with an active lifestyle. The recommended intake is 2,400 calories for women ages 19 to 30, 2,200 calories for ages 31 to 60, and 2,000 for women over 60.

Daily calorie intake for men

• Men with a sedentary lifestyle. The recommended intake is 2,400 calories for men ages 19 to 30, 2,200 calories for ages 31 to 50, and 2,000 calories for men over 50.
• Men with a moderately active lifestyle. It is recommended to consume 2600-2800 calories for men aged 19 to 30 years, 2400-2600 - from 31 to 50 years, 2200-2400 calories - for men over 51 years old.
• A man with an active lifestyle. It is recommended to consume 3000 calories for men aged 19 to 30 years, 2800-3000 - from 31 to 50 years old, 2400-2800 - for men over 50 years old.

How to count calories to lose weight

Losing weight using the daily calorie counting method is the only scientifically proven method of losing weight. In order to lose 1 kg, you need to burn 7700 calories. In order to lose weight, it is not advisable to simply cut down on your diet. You should definitely increase your physical activity. So, you will speed up your metabolism faster, and the kilograms will begin to fall off faster. How to calculate how many calories you need to consume to lose weight? Modern nutritionists give the following recommendations:

• If you are slightly overweight and, moreover, you devote time to training at least 3 times a week, then you only need to “minus” 10% of calories from the daily value for a healthy person. This will be an ideal option for systematically losing extra pounds and not stressing the body;
• if you are slightly overweight and do not exercise, then you should “minus” 20% of calories from the daily value for a healthy person. Those. you will have to eat 20% less per day than you should if you did not want to lose excess weight;
• If you are obese, you need to cut your daily calorie intake by 40%. Typically, people who are so overweight are unable to exercise sports training due to medical contraindications. But for yb[ walking and light gymnastics are always available.

This “diet” is very easily tolerated by a person, because... There are no strict restrictions on products. You can vary the amount of calories you consume slightly throughout the week. For example, on some day, increase the number of calories per day by 10-20%. But then you should arrange a fasting day during the week, reducing the number of calories by 40%. There is also a more accurate formula for calculating calories for weight loss. This formula is based on height, weight, age, and lifestyle. Based on this method of calculating calories for an individual person, individual programs weight loss by modern nutritionists. This is the Mifflin-St. Geor formula.

1. In the process of calculating the ideal number of calories for your weight loss using the formula proposed above, it is important to adequately assess the nature of your physical activity. According to statistics, many people overestimate their sporting achievements" in a week. Someone does it for real intensive training 5 times a week and sets himself a coefficient of 1.55, and someone lifts 2 kg dumbbells and does a short jog and also sets himself a coefficient of 1.55. Remember that it is better to slightly underestimate the nature of your training than to overestimate it.
2. Be sure to weigh your portions. Some people correctly calculated the number of calories in a 100 gram portion, but relying on their “eye”, they put themselves in a much larger portion, and then complain that the weight loss system with calorie counting does not work.
3. Counting calories throughout the day is painstaking and pedantic work. Don't forget to add the calories contained in mayonnaise, juice with sugar, coffee with sugar, etc. to your total calories for the day. Some people forget to take into account such “little things” and also do not see any progress in losing weight. Absolutely everything you put in your mouth should be strictly counted.

How many calories to consume per day to lose weight. How to distribute calories throughout the day

In modern recommendations from nutritionists for weight loss, much attention is paid to the distribution of calories throughout the day. How many hours after should you have meals? How much to eat a day to lose weight? Or does it all matter, can you eat all the 1,700 calories you are supposed to eat in one meal? Here's what nutritionists advise:

• It is recommended to have approximately 5-6 meals per day;
• the interval between meals should be at least 2-3 hours;
• If, due to your busy schedule, you cannot eat small and frequent portions, then you can easily create a meal schedule that is convenient for you. The main thing is that the number of calories does not exceed the norm set for you;
• It is better that the most high-calorie foods of the day are consumed in the first half of the day;
• V evening time give preference to the “lightest” calorie-rich foods from your daily diet.

How many calories to consume per day to lose weight. Lifehacks for losing weight using the calorie counting method

Many people who are just about to start losing weight using the calorie counting method are intimidated by the complexity of this entire process. You may be seeing endless calorie charts flashing before your eyes. To lose weight at present, there is no need for such tables, there is no need to constantly check it, count calories in a column, or search for a long time in the list for the product that you need. Today everything is much simpler. Among the most popular life hacks in the calorie counting method are:

How to count calories in a complex dish to lose weight

To accurately count calories in a dish, you need to take into account the caloric content of each ingredient in this dish. Of course, the fewer ingredients in a dish, the easier the process of counting calories becomes. How to count if the dish is complex? During the cooking process, you need to weigh each product that you put in the pan, for example, and add it with the rest of the products. In this simple way you can easily calculate the calorie content of a cheburek, cutlet, pickle, etc. Don't forget to consider the oil you are going to fry something in. Spices, tea, coffee do not affect the overall calorie intake.

Eating calories to lose weight. Is it possible to reduce daily calorie intake without counting them?

If you still doubt that you can constantly count such detailed calories, then you can try to lose weight without counting them. And this is quite possible:

• reduce your consumption to a minimum fatty foods, sugar, flour products. Due to this, the calorie content of your daily diet can be reduced by 20%;
• make your meals fractional. Eat little but often. So, you will achieve a reduction in daily calorie consumption by another 5-10%

How to eat calories to lose weight. Daily diet options with different calorie content

Menu option for 1800 kcal

1. Breakfast. Lean boiled meat 90 g, green peas 250 g, 1 boiled egg, coffee with milk.
2. Lunch. Apple.
3. Dinner. Vegetable soup 200 gr, steam cutlets 120 g of raw lean meat, stewed beet salad 150 g, jelly with sugar substitute 50 g.
4. Afternoon snack. Low-fat cottage cheese 100 g, unsweetened compote 200-250 g.
5. Dinner. Boiled fish 100 gr, fresh vegetable salad 150 gr.
6. Before bedtime. Low-fat kefir 200-250 gr.

Menu option for 1200 kcal

1. Breakfast. Boiled fish 100 g, fresh vegetable salad 200 g, coffee with milk.
2. Lunch. Apple.
3. Dinner. Vegetable soup 200 g, chicken meat 100 g, fresh vegetable salad 40 g, unsweetened compote.
4. Afternoon snack. Low-fat milk 250 gr.
5. Dinner. Lean boiled meat 90 g, stewed vegetables 200 g.
6. Before bedtime. Glasses of low-fat kefir.

Menu option for 800 kcal

1. Breakfast. Low-fat cottage cheese 100 g, coffee without sugar.
2. Lunch. Apple.
3. Dinner. Soup with vegetable broth 200 g, boiled lean meat 90 g, compote without sugar 200 g.
4. Afternoon snack. Compote without sugar 200 gr.
5. Dinner. Boiled chicken breast 90 g, green peas 50 g.
6. Before bedtime. Low-fat kefir 200 gr.

The benefits of losing weight using the calorie counting method

Perhaps, after reading the main advantages of this method of losing weight, such as calorie counting, you will cast aside all your doubts. If you still have doubts, then read about the advantages of this method, which have been confirmed by most nutritionists and a huge number of women who have lost weight this way:

• firstly, you don’t have to give up any foods. There are no restrictions on the variety of diet. You can eat everything that you ate before, just “fit” into your daily calorie intake. Of course, the volume of consumption of “harmful” foods will decrease, but no one is forcing you to eliminate them altogether. Do you like chocolate? Amazing. Just add the calories from 2 cubes into your diet;
• secondly, you can continue to visit your favorite cafes as before. Almost all establishments list the composition of the dish and its calorie content on the menu. This is a huge psychological benefit to losing weight;
• thirdly, once you have mastered the skill of counting calories, you will make it so automatic that you will subconsciously continue to count calories “in your head” even after losing weight. This means that you will not gain weight after the diet, proper nutrition within a certain daily caloric content of dishes will become your way of life. You will know how to eat right every day to lose weight.

Disadvantages of losing weight using the calorie counting method

• Opponents of the calorie counting method put forward a weight loss theory based not on reducing calories, but on the correct ratio of proteins, fats and carbohydrates. Some nutritionists believe that extra pounds come to us not because of overeating, but because of an incorrect ratio of proteins, fats and carbohydrates. And it would be more logical not to reduce the amount of carbohydrates consumed, for example, but to completely exclude them from the diet or bring them to an acceptable minimum.
• Another opponent of calorie counting suggests learning to distinguish between the sensations of hunger and appetite. Accordingly, you need to eat only when you actually feel hungry. And you need to learn to control and suppress the feeling of appetite. The main disadvantage of losing weight using the calorie counting method is that you do not “listen” to your body.
• Some nutritionists offer another alternative to counting calories - a guideline not based on the calorie content of a dish, but on its volume. Most often, they suggest comparing the serving size with some reference: a fist, a palm, a glass, a dessert plate, etc. In their opinion, you can avoid constant mathematical calculations, but maintain a low caloric daily intake and fractional meals.

A weight loss system based on daily calorie counting is not at all new in dietetics. The method was invented back in the 20s of the last century. Whether you follow this method or not is entirely your decision. But it’s definitely worth a try if you want to achieve lasting results in losing weight, relieving your body of stress. Smooth and natural proper weight loss when normalizing the daily calorie content of dishes, it has long been proven and tested by many people. Good luck in losing weight!

To lose weight and maintain normal weight, you need to calculate the daily amount of calories that a person can receive from food every day.
Using our calculator, you can easily figure out how many calories you need per day based on your height, weight and level of physical activity. The calculator will allow you to calculate the daily calorie intake for women and men using two formulas:

• The Harris-Benedict formula, which was derived in 1919;
• And the modern Mifflin-St. George formula, which has been used since 2005 and is recommended by the American Dietetic Association (ADA).

And also how many calories a person with your level of physical activity needs per day to maintain body weight.

How many calories does a person need per day to lose weight?

To lose weight, you need to spend more energy than you receive, that is, so that the number of calories entering the body from food is less than the calculated daily calorie intake.

But to prevent the body from turning on the danger signal, you cannot cut calories too much. To calculate your daily calorie needs for weight loss, you can:

• Subtract 200-500 kcal from the resulting daily value, or, more precisely, reduce it by 10-20%.

Features of calculating daily calorie intake

Daily calorie intake varies significantly for men and women. Calculating the ideal figure must take into account a wide range of factors. The final indicator for each person will be different, individual. First of all, it is recommended to take into account:

• person's age;
• his lifestyle;
• degree of daily activity.

The last indicator is especially important; it is formed not only from playing sports, but also from walking, doing things at work and solving everyday problems, including ironing clothes, hand washing, repairing equipment or washing dishes.

Daily calorie intake for men

It is believed that the daily calorie intake for men is slightly higher than for women. To calculate the daily calorie intake for a male, you need to take into account his lifestyle and age.

Daily calorie intake for women

The daily calorie intake for women is calculated in a special way. To understand what kind of nutrition and amount of energy a woman needs, you can use the table below. It takes into account not only age, but also the degree of daily activity in the same way as in the table for men.

Calculation of the daily calorie intake for women also largely depends on their own attitude towards body weight. If a person is trying to build a diet in such a way as to lose weight, then he should consume fewer calories. When, on the contrary, the girl’s weight seems insufficient, it is recommended to include foods rich in calories in the daily menu.

Muffin-Jeor Formula

To find out what the daily calorie intake is, many people use the Muffin-Geor formula, developed in 2005. The Mifflin-San Geor chart, as it is also called, is the basis of modern calorie calculators. It is believed that it allows you to get the most accurate and correct results. The formula makes it possible to calculate how many calories a person spends per day.

Formula for men: 9.99 x weight in kg + 6.25 x height in cm – 4.92 x age + 5

Formula for women: 9.99 x weight in kg + 6.25 x height in cm – 4.92 x age – 161

By calculating the norm of required calories per day, you can find the approximate number of calories that ensures the maintenance of your original body weight. To do this, the figure obtained from the formula must be multiplied by the CFA (physical activity coefficient). You can find this number in the table below.

It is worth considering that the calculation result of such a calculator “works” correctly only for people over 18 years of age.

Harris-Benedict formula

The Harris-Benedict formula allows you to accurately calculate the number of calories a person needs per day.

The calculation is extremely simple: basal metabolic rate (BMR) x active metabolic rate (AMR).

If the AMR value can be taken from the table above (the AMR unit should be calculated in the same way as the CFA), then the basal metabolic rate will have to be calculated for each person individually.

BMR formula for men: 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years).

BMR formula for women: 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years).

So, what is the Harris-Benedict calorie intake per day? Obtaining an accurate kcal number allows you to adjust your diet. If you want to gain weight, you should eat more food. When you plan to lose weight, it is worth including in the menu a set of products with a lower calorie content than the result obtained. To maintain weight, you need to adhere to the received limit.

Ketch-McArdle formula

It is worth mentioning right away that not everyone should use this option, since it is based on taking into account lean muscle mass, and not on weight. The energy spent per day is not taken into account here at all. That is why obese people will not be able to achieve accuracy and adjust their diet according to the recommendations.

Data is obtained according to a single scheme for men and women.

The result is calculated as follows: 370 + (21.6 x body weight in kg)

WHO formula

Calculation of the required caloric intake according to WHO is based on the use of body area.

To create an optimal diet, you should use the formulas below.

For men from 18 to 30 years old: (0.063 x body weight in kg + 2.896) × 240 × CFA;

For men from 31 to 60 years old: (0.484 x body weight in kg + 3.653) x 240 x CFA;

For men 60 years and older: (0.491 x weight in kg + 2.459) x 240 x CFA.

For women from 18 to 30 years old: (0.062 × weight in kg + 2.036) × 240 × CFA;

For women from 31 to 60 years old: (0.034 x weight in kg + 3.538) x 240 x CFA;

For women 60 years and older: (0.038 x weight in kg + 2.755) x 240 x CFA.

The CFA used is from the table above.

Using one or more formulas and following the results obtained will help you achieve ideal proportions and the desired figure.

How many calories do you burn per day?