Norm kcal per day for men. Daily nutrient requirements

In fact, everyone understands that this concept is quite ambiguous and depends on many factors, such as weight, height, age, and degree of activity. This norm can be calculated for each person.

Minimum daily calorie requirement

For accurate calculation There are several formulas. The first of them is presented for women:

weight in kilograms should be multiplied by 10;
height in centimeters multiplied by 6.25;
age multiplied by 5;
Next, you should add the second to the first number, then subtract the third and minus 161.

For example, for a woman aged 25 years, weighing 70 kg and height 170 cm, the calculations will look like this:

70*10+170*6,25-5*25-161=700+1062,5-125-161=1476,5.

This is the minimum amount of calories a woman should consume per day. That is, this energy is spent on metabolic processes in the body, which means daily norm should not be lower than this figure for the healthy functioning of the body.

For men, the calculations are with the exception that in the end you do not need to subtract 161, but add 5. For example, for a man aged 35 years, weighing 110 kg and height 180 cm, the calculations will look like this:

110*10+180*6,25-5*35+5=1100+1125-175+5=2055.

Accordingly, each of us can calculate at home how much energy is spent on servicing his body, even if the person is at rest. These calculations answer the question of how many calories a person should consume per day. Daily norm- this is metabolism, which is calculated using the formula presented above, and the level of physical activity, and everyone has their own.

depending on lifestyle

Now you need to determine how much energy a person spends on metabolism and physical activity. This will help you roughly calculate how many calories a person should consume per day to maintain their weight at the same level.

So, the previous calculations should be multiplied by the coefficient:

1,2 - for ;
1,375 - for those whose activities are not active, but sports take place up to 3 times a week;
1.55 - with average activity, for example, playing sports 5 times a week and office work;
1.725 - for athletes and those whose work involves physical activity;
1.9 - with heavy physical daily work.

Thus, the basal metabolic rate should be multiplied by the coefficient that most accurately characterizes the current lifestyle. The resulting amount of kilocalories is necessary to maintain weight.

Another way to calculate

There are several other methods to calculate how many calories a person should consume per day to maintain weight. For example, on average, each person expends approximately 1 kcal per kilogram of body weight every hour. Accordingly, to calculate the daily minimum, the weight should be multiplied by 24.

For example, a woman weighing 70 kg should consume about 1680 kcal. But the degree of physical activity is not taken into account here, so the first method is more accurate and objective.

Journaling

But there is the most the right way determine how many calories a person should consume per day individually. This can be done through observation, that is, you should keep a food diary for several days.

For example, for 10 days you need to record all foods consumed, their calorie content and volume. This is provided that the weight stays the same. After the scheduled time, you need to calculate on average how many calories a person should consume per day. The calculation according to this scheme can be considered as accurate as possible, because the body is individual, and everyone’s metabolic rate is different.

How many calories do you need to lose weight?

Since the problem of excess weight is acute today, you should pay attention to this issue. Really, how many calories should a person consume per day to lose weight? If you know for sure your basic metabolism, that is, the amount of energy that currently comes with food and helps maintain weight.

Nutritionists do not recommend sharply reducing the caloric content of the daily diet, by a maximum of 10%. If you do not adhere to this rule, you can cause serious damage to your health and your health will deteriorate. That is, the body goes into energy saving mode, metabolism slows down, and ultimately this can lead to weight gain.

The issue of losing weight should be approached wisely. Do it the easier it is, who leads to determine how many calories a person should consume per day. Here you can clearly see what can be easily excluded from the diet or replaced with lower-calorie foods.

How to properly distribute calories

First we need to understand that energy comes from three main elements - proteins, fats and carbohydrates. You cannot categorically refuse any of them, because each element plays its own important role in the functioning of the human body, healthy weight loss it is impossible without them.

For example, fats not only provide energy, but are also essential for transporting nutrients to cells in the body. Protein is a building material; without it, it is impossible to form muscle tissue and, accordingly, lose weight. Carbohydrates are processed into energy, which is necessary for normal human performance.

The daily diet should contain proteins, fats and carbohydrates in the following percentage ratio of 20/50/30. But here it is important to know exactly what nutrients we need on a daily basis, because some foods will have to be eliminated completely in order to lose weight.

Useful and harmful calories

The most important thing is not only how many calories a person should consume per day to lose weight, but where they come from. We are talking about “bad” and “good” calories. This is, of course, a figurative definition; in fact, you need to correctly understand which products contain energy, which is consumed immediately, and which are stored in reserve.

For example, carbohydrates can be simple and complex. Simple carbohydrates are sugar and all foods that contain it, including fruits. They are not satiating, but are necessary for brain function, in reasonable quantities. That is, people engaged in intellectual activity should consume simple carbohydrates in in kind- honey, fruits. Complex carbohydrates are vegetables and cereals; they fill you up for a long time and bring maximum benefits, so it is recommended to eat them daily.

The same goes for fats, the most beneficial of which are vegetable fats, while animal fats do not provide any benefit to the body. Therefore, the diet must contain vegetable oils, they are found in nuts, seeds, and avocados.

What calories should you consume for health and a beautiful figure?

Now the key point is how many calories a person should consume per day to lose weight and where they should come from. After all, you can, for example, eat 1500 kcal with vegetables, fruits and cereals and still feel great and lose weight, or eat less calorie fast food, baked goods and others harmful products and at the same time gain weight and increase body fat.

The moral is that it is important not only to correctly calculate the calorie content of the diet, but also to remove from it unnecessary foods that do not provide any benefit. This can only be done if you clearly see everything that has been eaten recently. Many people complain that they eat very little and still don’t lose weight. Refusing to eat is not a way out of the situation; you need to eat so much so as not to experience stress but not to overeat.

How to lose weight without sacrifice

So, if you determine as accurately as possible how many calories a person should consume per day, then you can easily create a program for yourself healthy eating. It is not difficult to find the calorie content of each product, or this information can be found on the packaging. There is no need to go on diets and limit yourself in nutrition, just switch to healthy and healthy foods: vegetables, fruits, low-fat dairy products, meat and fish, seafood.

Now we can conclude how many calories a person should consume per day. Everyone’s daily requirement is individual; it’s enough to determine it yourself, after which you can adjust your menu. And there is no need to consult a specialist, unless, of course, the cause of excess weight is related to poor nutrition. But you should not sharply and significantly reduce your caloric intake; the process of losing weight is long and should not exceed 1.5 - 2 kg per week.

To lead a normal lifestyle and not gain extra pounds, it is helpful to keep track of all the calories you consume. The daily calorie intake is determined depending on the age, gender and type of activity of the person. You can calculate it specifically for each person using several formulas, but not everyone is able to adhere to the resulting number. In fact, proper nutrition In terms of calories, it not only helps you lose weight, but also normalizes the functioning of the entire body, so it is recommended for absolutely everyone.

Those who want to get rid of the severity of their weight and some diseases must definitely overcome themselves and try to give the body only required quantity energy.

What are calories?

Absolutely everyone has heard about the calorie content of foods, but not everyone still has an idea of what calories are. In the classical sense, this is Each Joule spent is equal to 4.2 Kcal. Sources of calories are proteins, carbohydrates and fats. The former, upon entering the body, immediately break down into amino acids and when consumed in large quantities cause an increase in muscle mass and enlargement of the liver. Carbohydrates are the main source of energy and are converted into glucose in the body and are mainly stored in the muscles and liver “until better times”. Fat, when entering the body, is absorbed only by 0.1 part, and the rest is immediately deposited in overweight. Why does this happen? Yes, because 1 gram of proteins and carbohydrates contains 4 Kcal, and the same part of fat contains 9 Kcal. Of course, it is impossible to completely exclude fat from the diet, because only it provides a person with the most important macroelements.

You can keep your body in good shape by correctly distributing the proportions of consumption between proteins, fats and carbohydrates, and not just by calculating your calorie intake per day.

The needs of the male body

At rest, a man requires less energy than a woman, but neither healthy person doesn’t spend every day just in bed. Depending on activity and age, the daily calorie intake for men ranges from 2000 and above.

Thus, with minimal physical activity, energy consumption is correspondingly minimal, which means that its production should be similar. For men over 50 years old, 2000 Kcal is enough. For younger representatives of the stronger sex - 30-50 years old - 2200 Kcal is enough, and for young guys 19-30 years old - 2400 Kcal. In general, the younger the body, the higher its metabolism and energy requirements.

If a man has moderate physical activity at work or regularly attends sports clubs with a sedentary lifestyle, then his calorie intake should be within the following limits:

>50 years - 2.4 thousand kcal;
30-50 years - 2.6 thousand kcal;
19-30 years old - 2.8 thousand Kcal.

The daily calorie intake for active representatives of the stronger sex at different ages is 200 kcal higher than in the previous version.

Needs of the female body

For an active lifestyle, women need much less energy than men. Besides this, female body is very reluctant to part with existing “reserves” in the form of fat deposits, so ladies should be much more careful about the quantity and quality of what they eat.

So, the daily calorie intake for a woman with a sedentary lifestyle also depends on age. The older a woman is, the slower her metabolism is, which means the need for energy is reduced. Representatives of the fairer sex with minimal mobility at the age of over 50 years require only 1600 Kcal per day. At the age of 30-50 years, the need is 1800 Kcal, and at 19-30 years old - 2000.

Moderate physical activity increases the calorie intake per day for each age by 200 kcal. This category should include women with sedentary work, but sometimes visiting the gym or going out into nature for active recreation.

Regular physical activity requires adequate energy consumption by the body. IN in this case the average should be increased by another 200 Kcal. Of course, one should not assume that such numbers will be ideal for each specific case. The above norms are only average indicators, and it is possible to accurately determine the daily calorie intake for each person only by taking into account his individual characteristics - weight, height, lifestyle, age, and so on.

Norms during pregnancy

Daily caloric intake for women during pregnancy should be calculated separately from the standards above. Losing weight at this time is strictly prohibited, but eating “for two” is also prohibited. The latter is fraught with excessive weight gain, which will interfere with the normal course of pregnancy and labor, and besides, it will be difficult to get rid of it later.

The calorie content of food should take into account the duration of pregnancy. At the very beginning, in the first months of bearing a baby, you should consume approximately 2500 Kcal per day, gradually increasing the norm by the end of the term to 3200 Kcal. After childbirth, it is impossible to sharply reduce the caloric content of the diet, because the period of breastfeeding begins, when the baby consumes everything necessary for life and development from the mother. During this period, you should create a menu for 3500 Kcal per day.

Teenage norms

During puberty, children's bodies require a lot of energy. At this time, it is very important to eat regularly and nutritiously, since the body is very prone to gastritis, hormonal and immune imbalance, as well as the deposition of excess fat. With low activity, the calorie intake per day should not exceed 2000 Kcal. Active boys need regular consumption of 2.2-2.5 thousand kcal, and girls - 1.8-2.2 thousand kcal.

Norms for children

For the full development of the baby, its caloric intake should be increased every 6 months. On average, children 1-2 years old require 1.2 thousand kcal, and at the age of 2-3 years - 1.4 thousand kcal. Child preschool age should consume a minimum of 1.8-2 thousand calories, and schoolchildren by the age of 13 should reach the adolescent norm given above.

It is very important, especially in childhood, from which the absorbed energy was obtained. If a child consumes his entire daily allowance only from sweets or baked goods, such calories will not bring any benefit to the body. In addition, when calculating the norm, the child’s stress should also be taken into account - both mental and physical.

Food quality

It is not difficult to calculate the amount of calories per day, but it is not always possible to make a balanced diet. So that the body receives only healthy calories, you should enrich your diet with non-starchy vegetables, fresh fruit, fish, lean meat and others healthy products. According to universal formula, the daily ratio of proteins, fats and carbohydrates should be as follows - 1:1:4. For men, the daily requirement is nutrients respectively, is 65-120 g, 70-155 g and 250-590 g. For women, a minimum of 60 g of protein, 60 g of fat and 250 g of carbohydrates per day is required.

The most accurate formula

Calculation of calorie intake per day using the Mifflin-Saint-Geor formula was first carried out in 2005, when it was invented. Today, this option is considered the most accurate for adults and does not take into account only the ratio of fat and muscle in the body.

To get the norm for men, you need to multiply your total weight in kg by 10, add your full height in cm multiplied by 6.25 to the result and subtract from this your age in years multiplied by 5. You need to add another 5 to the result and what remains is Just take into account the degree of physical activity.

For women, the formula looks a little different at the very end. When weight, height and age are taken into account, instead of adding 5 to the result, you need to subtract 161.

Coefficient data

The activity coefficient is taken into account by multiplying by the resulting number. For minimum loads it is 1.2; for lungs - 1.375; for medium - 1.4625; for elevated ones - 1.55. If a person trains daily, then the result should be multiplied by 1.6375. In case of special intensity of training - by 1.725, and in case of heavy daily training or complex physical work - by 1.9.

Formula with error

Deviations from reality in these calculations are approximately 5%. Such an error is excusable, since the formula was developed more than 100 years ago.

According to it, for men, one should multiply the total weight in kg by 66.5, add to the result 13.75 and the exact height in cm multiplied by 5.003. The full age is multiplied by 6.775, and the result is subtracted from the previously obtained number.

For women, weight is multiplied by 9.563, height by 1.85, and age by 4.676. The separately added number is 655.1.

To find out how many calories per day is normal for each person, after calculations, the result also needs to be multiplied by the load factor.

World Health Organization formula

In this case, the formulas differ not only for genders, but also for ages. So representatives of the fairer sex under the age of 30 need to multiply their total weight by 0.062 and add 2.036 to the result. After this, the resulting number is multiplied by 240 and the activity coefficient.

For women under 60 years old, you need to multiply the weight by 0.034 and add 3.538 to it. Further similar.

For those over 60, multiply the weight by 0.038 and add 2.755 to the result.

For men, the formula is similar, only a couple of numbers change. So, up to 30 years old - multiply the weight by 0.063 and add 2.896. After this, multiply the result by the coefficient and 240.

Men under 60 years old - multiply by 0.484 and add 3.653.

Over 30 - multiply by 0.491 and add 2.459.

The most inaccurate option

In this case, you need to multiply the total weight by 21.6 and add 370 to the result. The formula is universal for everyone, and therefore is considered the most inaccurate.

To calculate the amount of calories per day for weight loss, you just need to subtract 10% from the result obtained by any method. If excess weight in the body is more than 30 kg, then you can take away 20%, but no more. This reduction in the norm promotes safe weight loss without harm to the body.

Will not harm when losing weight and the presence fasting days, but fasting is strictly prohibited. Unloading is considered to be minimizing calories consumed. On such days, you can completely switch to buckwheat, for example. Eat it in small portions every couple of hours and drink green tea. Basic rules healthy diet are:

consuming more calories in the morning;
consuming enough raw plant food, rich in fiber;
periodic adherence to rules separate power supply, if possible;
consumption starchy vegetables and sweets for breakfast or lunch.

It is important to understand that it is not necessary to become an ardent supporter of separate nutrition; it is enough to simply follow the basic recommendations for combining foods. Also remember that starch and glucose are well absorbed only if they are followed by physical activity. It would even seem light vegetable A salad of potatoes, carrots, beets or corn for dinner can add extra pounds.

In order to lose weight correctly and not harm your body, nutritionists recommend using calorie calculation techniques. The essence of these techniques is quite simple: you need to calculate your daily calorie intake in order to make a decision on how much you need to reduce the number of calories entering your body daily in order for the weight loss process to begin. Interestingly, calories for men and calories for women are not the same. The average woman should consume fewer calories per day than the average man, even if they weigh the same. The calorie intake for men is about 2500 kcal, while the figure for women is 2000 kcal.

The reason for this difference in calorie standards between men and women lies in the different rates of metabolic processes in the body of representatives of the weaker and stronger sexes. As offensive as it may be for women, it is much easier for men to lose weight, despite the fact that they usually eat several times more. Maintaining slimness is facilitated by a much faster metabolism than women. The need for an increased amount of calories for men is also due to the fact that they, as a rule, have increased muscle mass, and muscle, as we know, requires much more energy than fat.

How else are men different from women?

Main differences:

Men need more protein. This follows from the fact that muscle mass men have more than women. However, increased content protein is necessary for those representatives of the stronger sex who play sports or do work that involves increased physical activity. Otherwise, the calorie intake for men may be equal to the average.
Fat is stored differently in men and women. We've all heard that obesity can occur in a "male" or "female" pattern. This means that in women, fat is usually deposited on the stomach and thighs, and in men in the upper abdomen. This type of fat is easier to remove if you engage in intense exercise. That's why it's easier for men to get rid of belly fat and regain their slim figure.
Dieting is more difficult for men. It's a rare man who can easily switch to the regime dietary nutrition and will begin to calculate the calorie norm for men. This is much easier to do for representatives of the fair sex, who are concerned about their appearance and are ready to endure any hardship for its sake. However, calories are no less important for men than for women, and it is much easier for them to achieve the desired result. If a man follows a diet and adheres to how many calories a man needs per day, then within a couple of months he will again become slim and fit.
Men and women also differ in safe standards losing weight. As you know, there are certain weight loss standards that must be followed so that losing weight does not lead to health problems. For women, this figure averages 2 kg per month or 0.5 kg per week. But for representatives of the stronger sex, the rate of weight loss is twice as large and amounts to 4 kg or 1 kg per week. This difference is again explained by the fact that men's metabolism is faster.

No matter how offensive it may be for women, nature itself has arranged everything in such a way that a man can remain slim without much expense. In a woman’s body, everything is aimed at bearing and giving birth to children, which is why extra pounds are easily stored “in reserve”, and the body is in no hurry to part with them. But a man can gain weight, but with a certain desire it is easy to get rid of it. It would be stupid not to take advantage of such a wonderful feature of your body. However, before making a decision to lose weight, it is necessary to find out exactly how many calories a man needs so that his body does not lack energy, as well as how many calories a man needs in order to lose weight.

Today there are different methods for calculating calories for men. Nutritionists do not recommend taking the average figure of 2500 kcal as a basis, since it does not at all describe the individual needs of the body of a particular man. To calculate the number of calories per day for men, you can use, for example, the following formula:

The physical activity index is 1.1 for low levels of physical activity, 1.3 for moderate levels and 1.5 for high levels.

Having carried out the appropriate calculations, we will get the number of calories per day for a man that he needs to receive to maintain weight. If a man adheres to this norm, he will be able to maintain his figure without changes, but if you change this value up or down, this will lead to an increase or decrease in weight, respectively.

Naturally, in order for the weight loss process to go faster, you need to add to the mandatory calorie calculation of the menu physical exercise. Men are lucky in this sense and genetics is on their side. They need to put in much less effort for the weight to start coming off. According to studies, women burn 16% fewer calories daily than men, and their metabolism is 6% slower.

Nutritionists recommend that men who have embarked on the path of losing weight consume more protein in order to ensure the growth of muscle mass, which in turn will lead to the consumption of fat reserves, because muscle tissue requires large energy expenditures. Knowing exactly the caloric intake for a man, you can regulate your diet so that fat reserves are consumed faster.

In their diet, men should also pay attention to the types of fats they consume. Most often these are animal fats, classified as saturated fats, or fats found in fast food products. If men switch to consuming monounsaturated fats in their diet, then this fact alone will contribute to the rapid and effective reduction weight.

The source of energy for humans is food. With food, our body receives nutrients - proteins, fats and carbohydrates, which, when broken down, form energy. The unit of energy measurement was the amount of energy required to heat 1 g of water by 1 degree - 1 calorie.

The main source of energy in food is carbohydrates - they are the easiest for the body to process. When 1 g of carbohydrates is broken down, about 4 kcal are released. Proteins provide the same amount of energy when they are broken down into amino acids, but they are much more difficult for the body to process. The most energy-intensive, but also the most difficult to process, are fats; when breaking down 1 g of fat, the body receives 9 kcal, but also spends a lot, but the body spends fats reluctantly, preferring to store them in subcutaneous fat tissue.

How many calories you need per day depends on how much energy your body expends. Our body constantly consumes energy - with every heartbeat, with every breath we spend calories. In order to compensate for the body’s expenses for vital activity, for digesting food, for muscle and brain activity, we need to consume as many calories daily as the body spent. This is the daily calorie intake that we need to maintain our activity, ensure all vital processes in the body and maintain our weight.

How many calories a person needs per day depends on many factors, this value is influenced by the person’s gender, age, health status, weight, level of physical activity, person’s metabolic rate, even the time of year - in winter our metabolism is faster than in summer, and consumption We have higher calories per day in winter.

If we want to lose a few kilograms, we reduce our calorie intake per day, if we want to gain weight, then we exceed the daily calorie intake.

According to WHO recommendations, fluctuations in daily caloric intake should not exceed 20% - only then can we change our weight without causing harm to health. Exceeding this threshold is fraught with the fact that our body will not be able to navigate such significant changes for it, stress will arise for it, metabolic processes will be disrupted, which will affect our health, psyche and appearance.

How many calories does a person need per day?

Children are like little motors - they are always in motion, their energy consumption is 3-4 times higher than that of an adult. The older we get, the slower our metabolism becomes, the lower our calorie intake per day. Elderly people spend 30-40% less energy than a person 30-35 years old.

The caloric intake per day for a man is higher than for a woman. The energy expenditure of athletes exceeds the energy expenditure of people who do not engage in sports. Pregnant and breastfeeding women need more calories than average women. How many calories a person needs per day depends on his lifestyle, his regimen, and specific life circumstances. Of course, when calculating calories per day, it is impossible to take into account all these circumstances, but there are formulas that give average daily calorie needs depending on age, gender, weight, height and degree of physical activity, and allow you to more or less accurately answer the question: how many calories does a person need per day?

Daily calorie calculation for men and women

One of the formulas that allows you to calculate how many calories a person needs per day is the Muffin-Geor formula. Calculation of calories per day is carried out in 2 stages: first, the value of calories for basal metabolism is calculated, and then, depending on the degree of physical activity of a person, the daily calorie intake is calculated.

Basic metabolism is calculated using the formula:

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

In order to calculate the rate of calorie consumption per day, the resulting value must be multiplied by the coefficient of human physical activity:

sedentary lifestyle and lack of additional physical activity - 1.2;
small physical activity(sports activity 1-3 times a week) - 1.375;
average degree of physical activity (sports 3-5 days a week) - 1.55;
high physical activity (sports activity every day) - 1.725;
very high physical activity (intense training every day, heavy physical work or two workouts a day, sports competitions) -1.9.

The daily calorie intake calculated in this way shows how many calories a person needs to consume to maintain the weight that he currently has. If a person is faced with the task of gaining weight, then he must exceed this norm by 20%. To lose weight, you need to create a 20% calorie deficit per day.

Consequences of a daily calorie deficit

Most diets ignore WHO recommendations for a 20% calorie deficit in the daily diet for safe weight loss - in pursuit of quick results, many diets limit calorie intake by 1.5-2 times or even more. However, we must not forget how many calories a person needs per day for normal functioning - if the body does not receive this amount of calories, negative changes begin to occur in it, which affect human health.

With a strong decrease in calorie intake per day, the body no longer has enough energy to support all the processes occurring in it. It is unusual and very difficult for him to obtain energy from fats; it is easier for him to reduce the metabolic rate, and compensate for the lack of carbohydrates in the diet by consuming his own muscles as energy resources - especially since modern man uses his muscles little, and the body believes that they are for him. just not needed. A decrease in energy consumption occurs due to a general slowdown of all metabolic processes and savings on some that seem unimportant to the body. This, for example, produces growth hormones, hormones that improve mood, ensures mental and physical activity, nourishes hair and nails, as well as skin and some organs (for example, eyes), and maintains sexual energy. All this leads to a deterioration in metabolism in general. Digestion, nutrition of organs and tissues are disrupted, and proteins used for energy, when broken down, form toxic substances (for example, acetone), which poison the body. Then, when you stop the diet and return to your normal diet, your body does not rebuild its metabolism in the same way - metabolism is disrupted, food absorption is worse, so you need more food to get all the necessary nutrients, and you eat more (and you no longer control how many calories you need per day). At the same time, your metabolism is reduced, and the body, having detected excess food, seeks to store it in fat in case the hunger strike continues or repeats. This leads to weight gain again, and as a result, you may gain even more than you lost.

IN everyday life Each human activity leads to the burning of a certain amount of calories. Energy can be consumed even when we wash the dishes, clean the apartment, or simply walk around the park.

Every day the body must receive the norm of kilocalories so that all its systems can function correctly.

A lack of these units can lead to rapid loss of function and weakening of the body, and when we eat too much food, it leads to weight gain. Therefore, a person must correctly formulate a daily diet - for everyone it will be calculated individually.

What are calories

A calorie is a unit of energy with which a person lives. If there is too much of this energy, it will be stored as fat mass. Any physical or mental activity takes a certain number of calories, so the diet should be based on a person’s lifestyle and take into account:

Is there any physical activity?
What activity does a person engage in?
Gender and age.

Food must be balanced:

30% fat.
50% carbohydrates.
20% proteins.

The daily calorie intake will be determined taking into account the lifestyle, age, and level of physical fitness of the person.

For example, active people or small children spend many times more calories when compared to people with a passive standard of living.

If you look from the point of view of energy production, then the value of food should be measured in kilocalories per 100 grams of product. The energy indicator of any product is the number of proteins, carbohydrates, and fat content. A person’s activity will depend on the total volume of components consumed in food, appearance, his performance, as well as his overall health.

Excess calories turn into fatty layers on the body, and insufficient calories are removed from the body.

For women

The female body requires much fewer kilocalories than the male body. But nature has decreed that women are able to gain excess weight much faster. This primarily occurs due to the protective function in the body, which is necessary for the processes of fertilization and procreation. But at the same time, any woman strives to look beautiful and have a good figure. In this case, in order to maintain a normal weight, the woman must turn special attention on age, lifestyle (an indicator of daily activity), as well as individual characteristics of the body.

Number allowable calories will directly depend on the level of physical activity of a person. During sedentary periods, the fair sex must follow a special daily diet:

From 18 to 25 years old - about 2000 calories.
From 26 to 50 years - 1800 calories.
After 50 years - maximum 1600 calories.

With a moderately active lifestyle, you should adhere to the following standards:

From 18 to 25 years - about 2200 kilocalories per day.
From 26 to 50 years - 2000 calories.
After 50 years - up to 1800 kilocalories per day.

During high activity, the diet is as follows:

From 31 to 60 years - 2200 kcal.
After 60 years - about 2000 kcal per day.

When losing weight

If a girl wants to lose weight in a short period of time, then she should reduce her food intake by a certain amount of calories. There is a popular belief that to lose weight, women should reduce their daily diet by 1200 kcal, especially if they are used to leading a passive lifestyle.

But at the same time, a sharp decrease in calorie content can lead to severe disturbances in the body: disruptions in menstrual cycle, problems associated with cardiovascular activity, as well as possible general deterioration of the body and immunity. The number of calories should be reduced gradually, excluding foods that have a high energy value. These measures will allow you to lose weight without any complications and side effects for the body.

During pregnancy

Women who are pregnant should remember that they are strictly prohibited from losing weight while carrying a child. Daily ration pregnant woman should depend on the stage of pregnancy. As it increases, you need to increase the number of calories from 2500 to 3200 per day.

It is very important to eat right throughout pregnancy, as well as after the baby is born.

The diet of a woman who feeds a child should include at least 3,500 kilocalories per day.

Breast milk contains almost 87% water. For this reason, during breastfeeding You should drink a lot of water - at least two liters a day.

After giving birth, you can fight the weight gained for six weeks. At this time, the young mother should rest, rejoice at the birth of the baby and do everything to breast milk he could obtain the substances necessary for growth and development. On a strict diet to restore your figure You should sit down only after the baby has been weaned.

For men

The number of calories per day is very important for a man who wants to be slim, healthy and strong.

The metabolic process in men occurs much faster, which means the diet differs from that of women.

The stronger sex should consume an impressive amount of protein, which has a positive effect on gaining muscle mass, because protein is a kind of building block for creating muscles. In most cases, excess fat in men is deposited on the stomach, and not on the hips, as happens with girls.

It is much easier for men to lose weight than for women. They just need to increase the level of physical activity and reduce the amount flour products and sugar in the diet and after a couple of weeks you can already see the effect. But many men cannot tolerate diets.

If a man's main goal is to maintain physical fitness, but at the same time he leads a passive lifestyle, he should focus on the following dosage of calories per day:

From 18 to 30 years - about 2400 kcal.
From 31 to 50 years - 2000 kcal.
Over 50 years old - from 2200 to 2400 kcal.

If a man leads a moderate-intensity lifestyle:

From 18 to 30 years - from 2600 to 2800 kcal.
From 31 to 50 years - from 2400 to 2600 kcal.
After 50 years - 2200−2400 kcal.

If a man leads a highly active lifestyle:

From 18 to 30 years old - 3000 kcal.
From 31 to 50 years - 2800−3000 kcal.
Over 50 years old - from 2400 to 2800 kcal.

If the above standards are followed, the man will have good health, will remain slim and active.

Diet of teenagers and children

The daily diet will depend on the age of the child. The caloric content of food should increase every six months. This is very important so that the growing organism can develop qualitatively.

At all small child- about 1200 kcal.
From two to three years - 1400 kcal.
From 3 to 6 years - 1800−2000 kcal.
From 6 to 10 years - 2000−2400 kcal.
10−13 years - no more than 2900 kcal.

The main thing in the diet is the number of calories consumed. Confectionery (flour) products, as well as drinks containing sugar, do not contain useful substances- such food should be limited, as it can cause significant harm to the body. Key products include fruits, dairy products, different types vegetables, quality meat and seafood.

An intense life is worth adjusting proper diet nutrition. During times of high mobility, the baby should eat more food.

When a child turns 13 years old, the number of calories that are needed for the normal functioning of the body must be compiled individually for the child.

Eating food at this age should be very carefully selected and balanced. First of all, a sufficient amount of calories is important due to the fact that at this time the maturation of the body occurs. Also on the characteristics of the diet a teenager will depend on his immunity. It is worth protecting your child from harmful products and snacks on the run - such a diet can lead to the development of gastritis and other dangerous diseases.

Physical activity will be a significant factor in creating a child’s diet. If a teenager is a member of sports clubs, the necessary daily dose calories will vary from 2200 to 2500 per day for boys and 1800−2200 for girls. If a teenager’s lifestyle is inactive, then no more than 2000 calories are needed per day.

Mistakes when losing weight

Most of those who decided to clean up their act, all the time they calculate calorie content and reduce it to a critical level from 700 to 1000 calories per day.

Such a calculation will be fundamentally incorrect due to the lack of energy in the body. The body begins to experience a severe shock, which can lead to the metabolic process beginning to slow down, muscle mass to be used as fuel for the life process, and the person’s general well-being begins to deteriorate.