no secret that each of us has its own daily caloric needs, it can not be the same for all.At this rate is influenced by many factors: age, sex, lifestyle, exercise or a sedentary activity, etc.To calculate the number of calories you need to lose weight, you should know how many calories you need a day to ensure the normal functioning of the body and support the weight of the same level.

Our body is carried out power generation by recycling nutrients.Consumption of the energy from each person is different and depends on nutrition, lifestyle, activity level, etc.That is why eating the same way, someone lose weight, while others, on the contrary, is gaining weight.All energy processes performed in the body, measured in kilocalories (kcal) (one kilocalorie is the amount of heat required for heating 1 ml of water per 1 ° C).Generally, any product comprises proteins, fats and carbohydrates in various proportions.When overeating our body receives much more calories (energy) than it needs, as a result they b
egin to accumulate in the body as fat.Of course, score more calories much faster and easier, if there is only foods rich in fat.On the other hand, it is not always useful healthy food at hand, especially when we are away from home.So how many calories we need a day?

widely believed that a woman need each day from two thousand to two thousand five hundred calories daily for men, this figure is even higher.And if, for example, a woman has a very high or, conversely, very low growth, are pregnant or breastfeeding, a student or athlete?Is the number of calories is the same?Let's face it.

There is a very popular to date formula that can calculate the amount of calories required every day.This formula allows you to obtain an approximate result for a more accurate account of many other required information.

Important factors that have to be taken into account when calculating the daily calories are our age and gender.Over the years, the energy requirements of the body is reduced.And yet, this formula is designed for adults, so apply it to her children do not.In addition, men need more power than women because their existing muscles consume more calories than fat.

So, proceed directly to the very enter Calculate.First we need to calculate the number of calories (energy) required to maintain normal natural processes (breathing, thermoregulation, and so on. D.), Detectably like 20% of your weight at the moment.

is followed to calculate the number of calories expended by physical activity, for which the previous result obtained by the calculation, should be multiplied by your activity level as a ratio.With sedentary lifestyle, when most of the time of day you spend in a seated position, your activity ratio will be 0.2;if during the day you are busy with household chores (washing dishes, ironing, cleaning, etc.) - the coefficient of 0.3;if your daily routine in addition to household chores included morning exercises, work on the land, the work is accompanied by a constant movement - the coefficient of 0.4;when active and regular sports - the coefficient of 0.5.The result should be added back to the original.

After that, you must know the number of calories consumed in the digestion of food, it is 10% of the results obtained by the previous calculation.

Now you need to sum up the results of three calculations, thus we will know how many calories we need each day.For clarification of the amount received must be deducted 2% for every 10 years, starting from the age of twenty.For example, thirty subtracts from the sum of 2%, a forty - subtract 4% etc.

To reset a pound of weight loss per week is necessary to cut back on your daily diet to 500 calories (or less, whereas in this case need to be reached due to the difference exercise).This method is safer gradual weight loss.Higher rates of weight loss as a result, in practice, it promotes rapid return.

There is also a different formula, which can be used to calculate your daily need for calories, so-called muffin-Dzheora formula, which was developed in 1990.In addition to this, it is known uses Harris-Benedict formula, but studies have shown that it is less accurate.

So calculation.First, we expect the basal metabolic rate (GS), the number of calories needed to maintain normal functioning of the body, according to the following formula:

GS = 9.99 * Weight (kg) + 6.25 * height (cm) - 4.92 * age - 161

now required to calculate the daily calorie consumption, for which the calculation result obtained previously, should be multiplied by the coefficient corresponding to your activity level:

To find out the number of calories that should be consumed daily in order to lose weight, you just need to get fewer calories than calculated by the formula.For safe weight loss is recommended to reduce the daily caloric content of their diet by 20%, that is, multiply the daily caloric value of 0.8.Generally, the lower border security caloric restriction for the purpose of weight loss without medical supervision is considered to be 1200 kcal.

Another interesting and very simple formula to calculate the daily energy requirements brought daily fitness trainer Lev Goncharov.Multiplied by the weight 28. For example, the weight is 68 kg, yield about 1904 kcal daily, your weight will remain at the same level.This formula was calculated for those who have absolutely no life in physical activity, and who are not involved in sports.

To find out the number of calories you need to lose weight, goal weight should be multiplied by 28 to calculate your ideal weight should: growth minus 110 for men - minus 100, then multiply by 28. There

Formula for determining the daily caloric intake by age female, body weight and physical activity coefficient.

18-30 years - (0,062 × M + 2,036) × 240

31-60 years - (0,034 × M + 3,54) × 240

From 61 - (0,04 × M + 2,75) × 240

where M - weight in kg.The result is multiplied by a factor of physical activity: low activity - 1.1;moderate activity - 1.3;High Activity - 1.5.

count calories, eat right and let the body to moderate exercise.Then the weight of the order is complete!

Our body is carried out power generation by recycling nutrients.Consumption of the energy from each person is different and depends on nutrition, lifestyle, activity level, etc.That is why eating the same way, someone lose weight, while others, on the contrary, is gaining weight.All energy processes performed in the body, measured in kilocalories (kcal) (one kilocalorie is the amount of heat required for heating 1 ml of water per 1 ° C).Generally, any product comprises proteins, fats and carbohydrates in various proportions.When overeating our body receives much more calories (energy) than it needs, as a result they b

widely believed that a woman need each day from two thousand to two thousand five hundred calories daily for men, this figure is even higher.And if, for example, a woman has a very high or, conversely, very low growth, are pregnant or breastfeeding, a student or athlete?Is the number of calories is the same?Let's face it.

There is a very popular to date formula that can calculate the amount of calories required every day.This formula allows you to obtain an approximate result for a more accurate account of many other required information.

Important factors that have to be taken into account when calculating the daily calories are our age and gender.Over the years, the energy requirements of the body is reduced.And yet, this formula is designed for adults, so apply it to her children do not.In addition, men need more power than women because their existing muscles consume more calories than fat.

So, proceed directly to the very enter Calculate.First we need to calculate the number of calories (energy) required to maintain normal natural processes (breathing, thermoregulation, and so on. D.), Detectably like 20% of your weight at the moment.

is followed to calculate the number of calories expended by physical activity, for which the previous result obtained by the calculation, should be multiplied by your activity level as a ratio.With sedentary lifestyle, when most of the time of day you spend in a seated position, your activity ratio will be 0.2;if during the day you are busy with household chores (washing dishes, ironing, cleaning, etc.) - the coefficient of 0.3;if your daily routine in addition to household chores included morning exercises, work on the land, the work is accompanied by a constant movement - the coefficient of 0.4;when active and regular sports - the coefficient of 0.5.The result should be added back to the original.

After that, you must know the number of calories consumed in the digestion of food, it is 10% of the results obtained by the previous calculation.

Now you need to sum up the results of three calculations, thus we will know how many calories we need each day.For clarification of the amount received must be deducted 2% for every 10 years, starting from the age of twenty.For example, thirty subtracts from the sum of 2%, a forty - subtract 4% etc.

To reset a pound of weight loss per week is necessary to cut back on your daily diet to 500 calories (or less, whereas in this case need to be reached due to the difference exercise).This method is safer gradual weight loss.Higher rates of weight loss as a result, in practice, it promotes rapid return.

There is also a different formula, which can be used to calculate your daily need for calories, so-called muffin-Dzheora formula, which was developed in 1990.In addition to this, it is known uses Harris-Benedict formula, but studies have shown that it is less accurate.

So calculation.First, we expect the basal metabolic rate (GS), the number of calories needed to maintain normal functioning of the body, according to the following formula:

GS = 9.99 * Weight (kg) + 6.25 * height (cm) - 4.92 * age - 161

now required to calculate the daily calorie consumption, for which the calculation result obtained previously, should be multiplied by the coefficient corresponding to your activity level:

- sedentary life- 1.2;
- small activity (sports 1-3 days a week) - 1.375;
- average activity (sports 3-5 days a week) -1.55;
- high activity (sports 6-7 days a week) - 1.725;
- very high activity (daily active sports, high physical activity at work, training twice a day) - 1.9.

To find out the number of calories that should be consumed daily in order to lose weight, you just need to get fewer calories than calculated by the formula.For safe weight loss is recommended to reduce the daily caloric content of their diet by 20%, that is, multiply the daily caloric value of 0.8.Generally, the lower border security caloric restriction for the purpose of weight loss without medical supervision is considered to be 1200 kcal.

Another interesting and very simple formula to calculate the daily energy requirements brought daily fitness trainer Lev Goncharov.Multiplied by the weight 28. For example, the weight is 68 kg, yield about 1904 kcal daily, your weight will remain at the same level.This formula was calculated for those who have absolutely no life in physical activity, and who are not involved in sports.

To find out the number of calories you need to lose weight, goal weight should be multiplied by 28 to calculate your ideal weight should: growth minus 110 for men - minus 100, then multiply by 28. There

Formula for determining the daily caloric intake by age female, body weight and physical activity coefficient.

18-30 years - (0,062 × M + 2,036) × 240

31-60 years - (0,034 × M + 3,54) × 240

From 61 - (0,04 × M + 2,75) × 240

where M - weight in kg.The result is multiplied by a factor of physical activity: low activity - 1.1;moderate activity - 1.3;High Activity - 1.5.

count calories, eat right and let the body to moderate exercise.Then the weight of the order is complete!

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