Average calorie intake per day. Daily calorie requirement. How to count kilocalories

For the full functioning of the body, you need to consume a certain amount of calories. The energy consumption of each person is individual and is determined by his age, gender and physical activity.

You can get the energy you need from food. The normal functioning of all systems of the human body without them is simply impossible. Each food product has its own calorie content - the amount of energy that a person receives after digesting it. Energy is spent on various processes occurring inside a person. Unused calories turn into body fat and are stored in different parts of the body.

Daily calorie intake for men

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Basal metabolism is the energy that the body spends at complete rest only to maintain life: breathing, blood circulation, metabolic processes.

The table below shows the average numerical basal metabolic rate for men, depending on their age and body weight.

Table 1 - Basic metabolism for men, depending on age and body weight.

These indicators are calculated taking into account the characteristics of physical development and physical activity. Based on this, it is customary to distinguish 5 groups of men with different coefficients of physical activity (CFA).

Table 2 - Various coefficients of physical activity.

To determine the daily calorie intake, the basal metabolic rate is multiplied by the coefficient of physical activity.

Daily calorie intake = basal metabolic rate * CFA

To obtain more accurate values, the following calculation formulas are used:

1. For men aged 18-29: (body weight * 0.063 + 2.9) * 240 * CFA.
2. For men aged 30-59: (body weight * 0.05 + 3.65) * 240 * CFA.
3. For men over 60: (body weight * 0.063 + 2.46) * 240 * CFA.

For men living and working in the Far North, energy consumption increases by about 15%. Therefore, for normal life they need a little more energy. The same applies to men who prefer to lead an active lifestyle. On average, an adult male should consume 2000-2500 kcal.

How many calories do you need to lose weight?

There are several ways to calculate the daily calorie intake for weight loss. It should be noted that sometimes it is necessary to introduce corrections into the data obtained during the calculation based on the results of practical application. After all, each organism has individual characteristics and needs.

For weight loss to be effective, it is enough to approximately adhere to the results obtained. There is another way to calculate the daily calorie intake for weight loss. From the daily calorie intake calculated earlier, you need to remove 20%. For example, the norm is 1800 kcal. This means that in order to lose weight, you need to consume 1800-20% \u003d 1440 kcal.

Guaranteed weight loss comes with regular physical activity. In addition, men who want to lose extra pounds should include more protein in their daily diet. Such nutrition contributes to the breakdown of fat reserves and muscle building.

Proper nutrition involves the use of whole grain products. They are rich in slow carbohydrates that keep you feeling full for a long time. Vegetables and fruits are an essential part of the diet.

A person who wants to achieve good results in any sport, seeking to lose weight or, conversely, gain weight, must monitor the daily calorie requirement. There is an unspoken rule that a man leading an inactive lifestyle needs 2,000 kcal per day, and a woman (under similar conditions) needs 1,800 kcal.

However, these are average facts, which are not recommended to pay attention to. The daily calorie requirement depends on many factors:

• His age;
• Gender;
• Weight;
• Growth;
• Lifestyle;
• The presence of extra pounds;
• Intensity and frequency of training.

For each person, the daily need for calories should be calculated individually. This can be done by a professional nutritionist with whom you make an appointment. And you can deal with the problem yourself, using a set of formulas.

Determining your basal metabolic rate

The first step in calculating a person's need for calories should be this one. Find out what your basal metabolic rate is with this formula.

• For women: 9.99 x total body weight + 6.25 x height (in cm) - 4.92 x number of full years - 161
• For men: 9.99 x total body weight + 6.25 x height (in cm) - 4.92 x full years + 5

The formulas allow you to get the average values ​​​​of a person's need for calories, since they do not take into account the volume of a person's muscles and his fat structures. But these results are still more accurate than the indicative values ​​mentioned above.

Use this calculation option to determine your basal metabolic rate. Based on the value obtained, you can determine the required calorie requirement per day.

Calculation of the optimal number of calories

It is important to take into account the specifics of the lifestyle that a person leads. To do this, nutritionists tried to calculate the need for calories. If you work hard or play high-intensity sports, multiply your basal metabolic rate by a factor of 1.73.

For a person exercising with moderate intensity, this coefficient will be 1.55. For someone who trains, a maximum of 1 - 2 times a week with light loads - 1.38. And for a person leading a sedentary lifestyle - 1.2. If you decide to calculate the need for calories, these data will be the main ones.

As a result of calculating the need for calories, a value will be obtained that demonstrates the number of calories a person needs to maintain weight at the same level. If you want to lose weight, you need to subtract 10 - 20% from it. But do not reduce the calorie content of the diet more, otherwise the body will experience stress and begin to actively accumulate fat.

Gaining weight (gaining muscle, not fat) is harder than losing it. To do this, it is not enough to increase the caloric content of the diet - it is important to change your food habits. Stick to the optimal value, obtained as a result of the calculation or told to you by a nutritionist, but monitor the quality of nutrition.

Your diet should contain a large amount of protein (building material for muscles), complex carbohydrates (excellent "fuel"), healthy fats. Then the calorie content of the dishes will not have to be increased too much. The calorie requirement per day is what helps us calculate the mass or confidently lose weight. Take care of the calculations and you will succeed.

” we said that calories are a unit of change in the nutritional value of foods. They also measure the daily rate of energy needed to maintain the existing body weight. This norm is influenced by both gender and age, as well as the level of physical activity. With the calculation of the daily calorie requirement, the preparation of a diet for weight loss or for gaining muscle begins.

The average calorie intake per day (for people aged 17-60 years, with a standard body composition and with an average level of physical activity) is 2400-2800 kilocalories for men and 1800-2200 kilocalories for women. For a more accurate calculation of the daily allowance, use the formulas, tables or online calculator below in the material.

// Daily calorie intake:

• 2400-2800 kcal for men
• 1800-2200 kcal for women

Daily calorie intake is the amount of energy needed daily for needs. With a decrease in the norm of calories by 15-20%, body weight gradually begins to decrease, and a long-term decrease by 25-30% leads to dystrophy and even death. Increasing the daily calorie intake by 10-15% is used by athletes when eating for weight, but in ordinary people it can cause obesity.

There are two methods for calculating the daily calorie intake - a calculator using the Harris Benedict formula and using standardized tables. Even though the calculation of daily calories by the formula gives a more accurate figure, the needs of a particular person always vary by 20-25%. Many factors play a role - from the ambient temperature to the level of stress on a particular day.

Ultimately, the daily calorie intake can be determined not from a calculator, but from tables. The spread of the resulting figure will be 200-300 kcal, which is inevitable with any calculation method. It is also important that when you start eating with food, you will also face the impossibility of accurately determining the number, since calorie tables do not take into account the percentage of assimilation of foods.

• According to the formula (taking into account height, weight and gender)
• Online calculator (based on a similar formula)
• According to average tables

Formulas and calculator for calculation

The mathematical calculation of the daily calorie intake begins with determining the needs of the basic metabolism (BMR, basal metabolic rate) - the energy needed by the body to maintain life, or the so-called "rest energy". This figure includes the daily calorie needs of the body for brain function, maintaining body temperature, digestion of food and other metabolic processes.

However, the BMR figure does not take into account physical activity, which also requires energy. It is believed that from 20 to 90% of extra calories are spent by the body not on metabolism, but on daily movement. Depending on the level of loads, an additional coefficient of human activity is selected (components from 1.2 to 1.9), by which the BMR figure is multiplied.

Harris-Benedict Formula

The original calorie formula was empirically determined and introduced in 1919 by anthropologists James Arthur Harris and Francis Gano Benedict. To compile the formula, scientists examined 239 subjects of different sexes and ages with different percentages of body fat. The formula was revised and refined in 1984².

// The formula for calculating the basic calorie intake:

• for men: BMR = 88.36 + (13.4 x weight, kg) + (4.8 x height, cm) - (5.7 x age, years)
• for women: BMR = 447.6 + (9.2 x weight, kg) + (3.1 x height, cm) - (4.3 x age, years)

To determine your total body energy and calorie needs, multiply the BMR for your sex, age, and weight by your daily activity ratio. In turn, this coefficient is determined depending on the level of physical activity within a week.

Daily Activity Ratio

It is important to note that it is in the activity coefficient that the main problem of any calorie calculation formula is hidden. After accurately calculating your basal metabolic rate (for example, 1765 kcal), you need to multiply this figure by your individual activity factor, which ranges from 1.2 to 1.9. The final result will be from 2118 kcal to 3354 kcal. The difference is 1236 kcal.

The classic Harris-Benedict formula for calculating daily calorie intake separates only five types of physical activity - minimum level (no physical activity), low level (physical activity 1-3 times a week), average level (3-5 days a week), high level (6-7 times a week) and very high level (training more than once a day). A clearer gradation is not proposed.

// Activity coefficients when calculating the calorie norm:

• Minimum activity level - 1.2
• Low activity level - 1.375
• Average activity level - 1.55
• High level - 1.725
• Very high - 1.9

Here are some examples of calculating the daily calorie intake using the Harrison-Benedict formula.

1. Man, 25 years old, height 178 centimeters, weight 72 kilograms, goes in for sports three times a week, the rest of the days he works in the office:

• BMR = 88.36 + (13.4 x 72) + (4.8 x 178) - (5.7 x 25) = 1765 kcal
• Caloric value = BMR x Activity level = 1765 x 1.55 = 2735 kcal

2. Woman, 25 years old, height 172 centimeters, weight 50 kilograms, does fitness four times a week, leads an active lifestyle, being on the move most of the day:

• BMR = 447.6 + (9.2 x 50) + (3.1 x 172) – (4.3 x 25) = 1333
• Caloric value = BMR x Activity level = 1333 x 1.725 = 2299 kcal

// Online calculator for calculation

How to use the calorie calculator:

1. Select metric calculation system (“metric”)
2. Please indicate your gender (“male” – male, “female” – female)
3. Enter the number of completed years (“age”)
4. Enter your height in centimeters (“height”)
5. Enter the current weight in kilograms (“current weight”)
6. Indicate the level of activity (“sedentary” - a sedentary lifestyle, “light activity” - sedentary, “moderate” - mobile, “very active” - very active).
7. Click the button to calculate (“calculate”)

Daily calorie intake: tables

If you are a man, 25 years old, work in an office and do strength training three times a week, then the recommendation for your daily calorie intake will be from 2600 kcal to 3200 kcal. However, it must be understood that any more accurate formula calculation figure will only be a random choice, not guaranteeing any reliability or additional reliability.

Among other things, calories from food are not absorbed at all by 100%. For example, for any level of protein absorption does not exceed 50-70% - but this is never taken into account in the figures for the composition and calorie content of the product. As a result, it is better not to try to calculate the daily calorie intake according to the formula, but simply stick to the basic recommendations.

daily calorie intake for men:

daily calorie intake for women:

Daily calorie intake for children and teenagers:

Calorie norm - calculation by gadgets

Trying to figure out your daily calorie intake using gadgets, and entering your height, age, and weight into an advanced fitness bracelet, you will only get an approximate figure. It is important to understand that it is not at all clear which activity factor the device uses in the calculation. Most likely, it will be in the range of 1.4 - 1.7, and the final error will not exceed 15-20% (approximately +/- 500 kcal).

Electronic body analysis systems (the so-called “smart scales”) also determine the daily calorie needs rather conditionally. We said that such devices are very approximate and for - often the use of a plastic caliper is simpler and more accurate. The most correct figure can be obtained only on professional equipment.

Calorie intake for athletes

We also note that any calculations of calories (both by formulas and using tables) are allowed only for people of average build. For overly thin, overweight or even muscular people, the Harris-Benedict formula is not suitable, because it does not take into account individual characteristics and needs. At high ballast fat weight does not require calories.

***

The formula for calculating the daily calorie intake can only determine the level of the body's basic energy needs without taking into account physical activity. To determine the total calorie requirement (or calculate calories for weight loss), you need to know the coefficient, which cannot be accurately determined. That is why any devices for calculating the norm of calories give an error of +/- 500 kcal.

Scientific sources:

1. Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level,
2. The Harris Benedict Reevaluated,

The only correct and effective way to lose weight is sports and a balanced diet. The rate of weight loss depends on the physiological characteristics of each person, the level of physical activity (training), existing diseases, etc. If you want to lose weight, a woman needs to correctly calculate the daily calorie intake for more effective and faster weight loss and subcutaneous fat.

Why Calculate Calories?

A calorie is the energy weight of a food that is released by the body when food is digested. The balance of proteins, fats, carbohydrates and the caloric content of the dish are associated with working capacity and activity, health status.

With insufficient intake of energy in the body, weakness, apathy, deterioration of the skin, teeth, and hair are observed.

With an excess of caloric intake, fat accumulation in the body and an increase in body weight occur.

For healthy and safe weight loss, it is important to gradually reduce the calorie intake to the desired level. To do this, it is necessary to calculate the rate of individual calorie intake by the body, keep a food diary, which reflects all the foods and dishes eaten per day.

How to calculate daily calorie intake

The World Health Organization has recognized universal calorie norm data: for women, calorie content per day is 2000 kcal, for men 2500 kcal. However, these data do not take into account a number of factors that directly affect the daily calorie intake, such as gender, age, lifestyle, level of physical activity, etc.

The daily calorie intake for a woman when losing weight is calculated using special formulas.

The calculation consists of several stages:

The result is the metabolic rate (metabolic rate).

Multiplying this figure by the coefficient of the corresponding level of activity, we get the required calorie intake per day to keep the weight at a stable level.

To lose weight, a woman needs to reduce the resulting figure by 500 kcal. That is, if in the calculations the required daily calorie content turned out to be 1800 kcal, then in order to reduce weight, it is necessary to limit yourself to 1300 kcal.

To speed up weight loss, you can increase the number of workouts.

Calculation of ideal weight and minimum calorie intake for weight loss

Then multiply the result by:

For example:

Woman 28 years old, height 170 cm, normosthenic build with moderate physical activity. Ideal weight: 170 * 360 = 61.200 kg.

The norm of calories to maintain weight at a normal level: 61 * 33 \u003d 2013, i.e. 2000 kcal.

Mifflin-Saint-Geora Method

This calculation is the most optimal way when compiling a diet.

The disadvantage of the method is the lack of consideration of the ratio of muscle and adipose tissue in the body, tk. the level of muscle mass affects the rate of metabolic processes.

For example:

Daily calorie intake for a woman 35 years old, 160 cm tall and weighing 78 kg with moderately intense CFA: 78 * 10 + (6.25 * height in cm) - 5 * age (full years) - 161 \u003d 1444 kcal

1444 * 1.550 = 2238 kcal - daily requirement.

To lose weight, a woman needs to receive energy in the amount of 2238 kcal with food, but gradually reduce the rate to 2000 kcal.

Harris-Benedict Method

This method was developed in 1919. At present, the method is somewhat incorrect and has a calculation error of +/- 5%.

The daily calorie intake for men and women according to this method is calculated as follows:

For example:

A 33-year-old woman, weighing 65 kg and 173 cm tall, will need to maintain her normal weight:

655.1 + (9.563 * 65) + (1.85 * 173) - (4.676 * 33) = 1442.43 kcal.

Method of the World Health Organization (WHO)

According to this method, the calculation of the daily calorie intake is made taking into account CFA:

For example:

A 25-year-old girl weighing 55 kg with intensive CFA per day requires: (0.062 * 55 + 2.036) * 240 * 1.5 = 1960.56 kcal.

Ketch-McArdle Method

Calculations using this method allow taking into account the ratio of adipose and muscle tissue in the body. The disadvantage of the technique is the lack of consideration of gender, age and height in the calculations, which increases the likelihood of errors in the calculations.

According to the Ketch-McArdle method, daily requirement = 370 + (21.6 * weight in kg, excluding adipose tissue).

For example:

A woman weighing 60 kg per day needs: 370 + (21.6 * 56) = 1579.6 kcal.

By adhering to the rules of a healthy balanced diet, taking into account the required caloric content, a woman can keep her weight at a normal level. If a woman wants to lose weight, then 500 calories should be subtracted from the received calorie intake, but at the same time, the CFA level should be taken into account. A sharp decrease in the calorie intake for the fastest weight loss and an increase in physical activity contribute to the development of serious complications and diseases of the cardiovascular, endocrine, reproductive systems, slow metabolism, and reduce immunity.

Features of calculating the daily caloric intake

The daily intake of calories in the body for men and women is different. Men need more energy. For an accurate and most indicative result, the following individual features should be taken into account in the calculations:

• age,
• growth,
• body type,
• lifestyle, level of physical activity,
• type of employment (mental labor, hard physical labor).

When taking into account the level of physical activity, one should take into account the performance of household work (washing floors, dishes, washing, ironing clothes), walking up stairs or riding an elevator, the degree of movement in everyday life, the level of stress resistance.

So, a woman with hard physical work needs more calories to maintain strength than a woman with the same parameters, but working in the office.

Calorie intake during pregnancy

A woman during pregnancy is strictly forbidden to diet, lose weight. Overeating "for two" is also not recommended. Given the interesting situation, a woman needs to calculate the daily calorie intake to maintain the body's natural processes for the development of an unborn child.

Experts recommend gradually increasing the caloric intake with increasing gestational age from 2500 kcal in the first trimester to 3500 kcal in the third trimester. Gaining the required calories should be from plant foods, lean beef and chicken, fatty sea fish, nuts, fruits, whole grains and bread.

The Importance of Proteins, Fats, and Carbohydrates in Calorie Counting

When calculating calories, it is important to consider what calories are derived from. The state of the body, the process of losing weight or increasing body weight directly depends on the ratio of proteins, fats and carbohydrates in food.

So, for example, the 2000 kcal necessary for the body, obtained from “heavy” food, will not benefit the body. But the same 2000 kcal, obtained from fresh vegetables, whole grains, protein products, nuts, will help maintain balance in the body and, if necessary, lose weight.

Specialists use the universal ratio formula in the diet B (1): W (1): Y (4). However, when losing weight, you should increase the amount of protein and complex carbohydrates, and fats should be vegetable, polyunsaturated. It is also recommended to take foods high in potassium, magnesium, iron, iodine, calcium.

Carbohydrates are a source of energy and strength in the body. When losing weight, you need the intake of complex carbohydrates, which are digested longer by the body and give a feeling of fullness.

The intake of carbohydrates should be from the following sources:

• oatmeal, pearl barley, wheat, corn grits, bulgur, couscous,
• legumes: lentils, beans, peas, corn,
• whole wheat bread.

When losing weight for a woman, it is important to take into account the amount of complex carbohydrates, protein foods and fats in the daily calorie intake.

Possible errors when calculating calories

The main errors in calculating daily caloric content:

1. Physiological features.
2. Hormonal changes and disorders. So, hypothyroidism contributes to a slowdown in metabolism, causes a violation of the water-salt balance in the body (which is reflected in the form of swelling).
3. Fluid retention in the body. Due to the use of a large amount of salt, smoked meats, hot spices, water retention occurs, swelling of the body appears. When losing weight, weighing will be incorrect, because due to excess fluid in the body, body weight will be greater than it actually is.
4. CFA in the calculations are approximate. It is impossible to determine the exact number of calories burned during sports.

To avoid possible errors in the calculations, it is recommended to keep a food diary, which will reflect all the foods eaten during the day. So, observing the diet for 3-4 weeks, you can identify excess and high-calorie foods that interfere with weight loss.

A qualified specialist (nutritionist, trainer) will help you correctly calculate the daily calorie intake. Taking into account individual characteristics, gender, age, height and CFA level, a specialist will be able to more accurately calculate how many calories the body needs to consume and perform physiological functions.

Calculating and applying the daily calorie intake is a useful practice that allows you to lead a normal lifestyle and at the same time noticeably lose weight. Knowing how many calories are in each particular product, you can calculate the rate of consumption of BJU.

The article was checked and approved by Krizhanovskaya Elizaveta Anatolyevna, a practicing family doctor - see below.

Not only people who are on a diet and lose weight need to adhere to their individual calorie intake. In order to keep your body in shape, while feeling cheerful and energetic, you need to calculate how many calories you need to consume per day.

In our material, you will learn how to do this correctly, and what should be the calorie content of the diet of men and women, depending on physical activity and age. The calculation formula and tables will help you easily understand this topic.

The daily calorie intake is calculated taking into account the age and physical activity of women and men. For example, if you play sports or use your mental abilities in the process of work, then the calorie content of your diet should be higher. For young girls, the daily rate should be higher than for older women.

What are calories?

A calorie is a unit of energy that is contained in each food product or finished treat and is released during their breakdown.

A kilocalorie is a thousand calories. The energy value of food is indicated in these units (kcal.).

The norm means the required amount of energy that your body spends every day on movement, sleep, and digestion of food.

Menu based on fats, proteins and carbohydrates

1. Protein foods should make up 15 to 30% of your total calorie intake. You can determine this rate using simple calculations: multiply your weight in kilograms by 0.8.
2. Do not believe the myths that fats are very harmful and lead to weight gain. They are essential for your body. Their number should be at least 25-35% of the diet. It is recommended not to consume trans fats, which can actually cause disease and weight gain.
3. Carbohydrates should form the basis of your menu - at least 45-65% per day.

daily calorie intake

Norm for men

The daily caloric intake should be calculated based on the physical activity and age of the man.

• For example, young people from 18 to 30 years old, who are adherents of a sedentary lifestyle, need to consume 2400 kcal., Up to 50 years old - 2200. But for men after 50 years old, 2000 kcal will be enough. in a day.
• With moderately active physical exertion, respectively, such a calculation: 18-30 years old - 2800, 31-50 - 2600, after 50 - 2400.
• If a man is actively involved in sports, visits the gym, then, consequently, the calorie content of the daily diet also increases. Until the age of 30, it is advisable to regularly consume at least 3000 kcal, after 31 and up to 50 - 2800, and for men after 50 who continue to play sports, doctors advise eating 2400 kcal. daily.

Norm for women

• With a sedentary lifestyle: from 18 to 25 years - 2000 kcal., After 25 and up to 50 - 1800, then the norm per day should be reduced by another 200 units.
• With average activity: from 18 to 25 - 2200, up to 50 - 2000 kcal., at the age of 51 - 1800 kcal.
• With regular sports activities: up to 25 years - 2400, from 26 to 50 - 2200 kcal. If a woman continues to train after 50 years, then the daily calorie intake should be reduced to 2000 units.

Daily allowance for pregnant women

In no case do not listen to others who say that during pregnancy it is necessary to eat "for two." It is recommended to increase the calorie content of your diet by 300-500 units (that is how much energy a pregnant woman needs daily for the normal development of the fetus.

We calculate calories

Formula for calculation

There are special formulas that will help you calculate how many calories you need to consume daily to keep your body working. When entering data, do not forget to indicate the coefficient of your physical activity. After all, you must admit that it makes no sense to regularly exhaust the body in the gym and cut your daily calorie intake by 50%. Not only will you not lose weight, but you will also lose the muscles that you managed to gain.

To make a correct calculation of kilocalories for the required intake per day, we will use the Harris-Benedict formula.

Formula for men: 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age).
Formula for women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age).

• with a sedentary lifestyle - 1.2;
• with light physical exercises several times a week - 1.375;
• with intensive sports activities 4-5 times a week - 1.55;
• when training 5-7 times a week and active rest - 1.725.

Consider the calculation on the example of a 23-year-old girl who does fitness at home 3 times a week and weighs 55 kg. Using the formula for women, we got the basal metabolism:

655 + (9.6 x 55) + (5 x 170.5) - (6.8 x 23) = 655 + 528 + 852.5 - 156.4 = 1879.1

1879.1 x 1.375 = 2583

Thus, in order not to gain excess weight and not lose muscle, a girl should consume 2583 kcal.

It is important not only to calculate the daily calorie intake, but also to correct it in time. After a month of such nutrition, it is worth evaluating the results. If you have not been able to lose weight, then you may need to recalculate your individual calorie intake and add more physical activity to your life.

You can see the approximate daily calorie content below.

Daily calorie calculation table

Diet for losing weight

• If you are trying to lose weight, you do not need to write down all the time how much of what you ate in a day. It will be enough to carefully monitor your diet for one to two weeks to calculate how much food you usually eat.
• Women and men who dream of losing weight should be concerned not only with the number of calories they eat, but also with their quality. Of course, you can calculate your diet in such a way as to include several marmalades or sweets on the menu. But don't go overboard with sweets, alcohol, or your favorite junk food. This will very quickly affect the figure - in the form of an "orange peel" or fat on the stomach. And this applies not only to women, but also to men.
• Don't forget to find the middle ground. Going to extremes, eating less than 1000 kcal of food is not worth it. Your body will go into saving mode and store energy for the next hunger strike. Thus, drinking a glass of kefir and eating one apple a day, you will not lose weight, but even get better.
• There is a myth that in order to lose weight, you only need to reduce the calorie content of the diet, but this is not true. Weight loss only happens if you create a calorie deficit (that is, you need to burn more than you eat). That is why without connecting physical activity to the process of losing weight, the arrow of the scales will not budge.

How to properly cut your daily calories

To lose weight, you need to create an energy deficit. But don't cut your diet too much. Optimally - by 15-20%. This is an ideal option for gradual weight loss, which will not entail any negative health consequences. In the process of losing weight, it is worth recalculating the calorie intake of your diet from time to time, as your weight will change.

For most women, the process of losing weight is much slower than for men (due to physiology). So do not rush to reduce the calorie content of your daily menu.

Ration for 1200 kcal. for weight loss: video

How many calories does sport burn?

To understand how many calories a day is right for you, you should know how many of them are burned during various sports and other physical activity.

Table of consumption of kilocalories per hour when playing sports