How many calories to consume per day. How many calories a day does a person need: calculate the daily allowance

So how do you learn to eat right? First of all, you need to find out how many calories you "eat" daily. To do this, using the calorie tables, count the number of "eaten" calories. As a rule, as a result of calculating daily calorie intake, most overweight people get numbers from 2 to 3-4 thousand kilocalories per day, or even more. In order to lose weight, you must "eat" 1000-1400 kilocalories per day. The more the number of calories you consume differs from the above figure, the less result from following the diet, and if the number of calories is 1800 - 2000 kcal per day, you will not lose weight at all.

How to calculate how much to eat per day?

However, for fans of mathematical calculations, we present a formula by which you can more accurately determine the amount of energy expended per day and thus know how much you need to eat in order to lose weight. We repeat once again that it is desirable to switch to a consumption of 1000-1400 kcal per day without any complicated calculations.

So, energy consumption consists of the following components: basic metabolism + energy spent at work + energy spent during leisure + energy spent on digestion.

BX

This is the amount of energy needed to maintain the life of an organism that is at rest, that is, in the morning, lying in bed on an empty stomach at a comfortable temperature. For men, this value is 1 kcal per 1 kg of body weight per hour, and for women - 0.9 kcal / kg / hour. That is, if you weigh 90 kg, then the main metabolism per day will be: 0.9 kcal x 90 kg x 24 h = 1944 kcal. At the same time, we calculated the basic exchange for a woman who does not want to lose weight. If a person counts his nutritional balance To lose weight, you need to determine the number of calories per desired body weight. Let's go back to our example: let's say the desired weight is 60-65 kg. Therefore, the main exchange should be: 0.9 kcal x 65 kg x 24 h = 1404 kcal.

The energy that is spent in the process of work

Approximately 26% of the basic metabolism is enough to cover energy costs during sedentary work. If your basal metabolism to lose weight was 1404 kcal, then muscle work during sedentary work requires 365 kcal. For people of various specialties, there are already calculated values ​​\u200b\u200bof energy costs during an 8-hour working day:

• with light physical work for mechanized labor professions (laboratory assistants, cashiers, programmers), approximately 1000 kcal is required to cover energy consumption;
• for persons performing moderately hard work (workers, machine operators, drivers of vehicles), 1500 kcal is needed;
• to cover the costs of physically hard work, 2000-2500 kcal is required, and sometimes more (miners, diggers, athletes).

Energy consumption throughout the day

Energy consumption during leisure consists of housework, sports and recreation. The table shows approximate consumption energy for various activities.
Leisure energy expenditure per standard person weighing 60 kg.

Type of activity kcal/hour
sleep 50
rest lying down 65
reading aloud 90
household work such as washing dishes, ironing, cleaning 120-240
calm walking 190
brisk walking 300
jogging 360
skiing 420
rowing 150-360
swimming 180-400
cycling 210-440
skating 180-600

Nutritional thermogenesis

For the consumption and further utilization of food, the body expends a certain amount of energy. found to be the most difficult to digest protein food, and for the utilization of carbohydrates and fats, 10 times less energy is required than for protein foods. With a mixed diet, which is the most physiological, the metabolic rate is 6.5% of the main metabolism, that is, in our case, 91 kcal / day will be spent.

Calorie calculation

To calculate how many calories enter the body every day, just look at the corresponding table of caloric content (energy value) of products. In addition, the calorie content is usually indicated on the package.

Correction of body weight should begin with the determination of the basic calorie content daily ration nutrition, in which the body does not lose weight and does not get fat. Then, depending on the goal - to lose weight or gain weight - adjust it with the appropriate menu.

First way. For a week or two, leading a normal life, write down the amount of food you eat every day. Then, using the calorie tables, determine the average daily number of calories.

The second way. It is believed that for every kilogram of body weight, approximately 30 kcal is required. Thus, to determine how many calories you need to consume per day, you need to multiply 30 kcal by body weight in kilograms.

How to regulate your diet

The resulting figure will allow you to adjust the daily diet depending on the goal:

• if body weight remains constant, nothing needs to be changed: the body spends as many calories as it consumes;
• in case of excess weight, the tendency to increase it is to reduce the calorie content of the daily diet, but not completely refuse food;
• with excessive thinness, it is worth increasing energy value daily diet.

Even with a slight imbalance of calories - for example, the intake of only 100 extra kilocalories each day - 4.5 kg of body fat accumulate per year. That is why it is so important to return not only the optimal body weight, but also to maintain it at this level, to fully consume all calories, preventing them from turning into fat.

Having determined the basic calorie content of the diet, for weight loss, you can reduce the daily diet by 200-300 kcal. In any case, you should not lose weight faster than 100g per day. Otherwise, the body will not have time to adapt to changes, there may be disturbances in the work internal organs and systems.

How many calories does a healthy person need? Recent studies have shown that a person consumes an average of 3,000 calories per day.

How many calories do you really need to eat? The norm should vary between 2000 and 2500 calories. Thus, people usually eat more than they need. Daily calorie intake does not match real needs human body and, with low physical activity, stores of excess fat are formed. To keep yourself in shape, you need to change your diet.

If you want to follow a strict diet and lose weight quickly, you can use the following menu, which is based on a daily intake of 1200 calories.

Try at least 30 minutes of daily exercise exercise to speed up the diet. In addition, you will tone your muscles! As they say, kill two birds with one stone.

As a coach, I can say that calorie counting is the most effective method weight loss, which, if followed correctly, will give you a 100% result.

Today I will tell you how many calories you need per day to lose weight, which formula for calculating the daily calorie intake is the most accurate. And how to make a menu in order to stick to low calorie diet, continue to eat varied and even allow yourself sweets.

How many calories are on the diet?

The number of calories you need to consume to lose weight depends on your parameters and lifestyle. This means that in order to lose weight, you need to slightly undereat calories, relative to your own daily allowance. For example: spend 1800 kcal during the day, and consume only 1500 kcal with food.

It was not by chance that I reduced the quantity by this figure. Professional nutritionists today agree that for comfortable, healthy and long-term weight loss, you need to follow a diet that cuts daily calories by 10-20%.

Let's say a person consumes 2000 kcal per day, therefore, in order to lose weight, he needs to eat 10-20% less, that is, 1600-1800 kcal.

Therefore, the procedure is as follows:

• Calculate your daily calorie intake
• Take away 10-20%
• Do not exceed the received number
• losing weight

How to calculate calories per day

One of the most popular for many years remains the Harris-Benedict formula. Since its inception, it has undergone several revisions, because progress, changes in living and working conditions of people have greatly affected energy costs. We will take the 1984 version of the Harris-Benedict formula.

For women:

447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age)

For men

88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age)

With this formula, you will get your basal metabolism, that is, the number of kilocalories your body needs for a day spent on the couch at rest. To this number you need to add the energy that you spend on household chores, work and training. This is done using the activity coefficient:

low, sedentary lifestyle (1.2)
average activity, 1-3 workouts (1.375)
high, 3-4 workouts per week (1.55)
very high, hard work or 5-7 workouts (1.7)
level of professional athletes and miners (1.9)

basal metabolic rate × activity factor = your daily calorie requirement

The norm is the number of calories that you can consume in order not to gain weight.

You need to subtract 10-20% from the norm and find out how many calories you need to eat on a diet in order to lose weight.

How many calories should a woman eat to lose weight?

Let's say we have a woman named Ekaterina, weight 71 kg, height 170 cm, age 45 years old - an office worker without training, therefore, we will take a coefficient of 1.2 - low activity.

447.593 + (9.247 × 71 kg) + (3.098 × 170 cm) - (4.330 × 45) = basal metabolism, multiply it by activity 1.2 and subtract 20% = 1380 kcal

The 1380 kcal received is the number of calories this woman needs to stay within in order to lose weight.
If, while following a diet of 1380 kcal, the weight does not decrease, then perhaps the number was chosen incorrectly, but this is rather an exception.

Most often, the lack of progress is due to the fact that those who are losing weight bias their activity coefficient, or violate the diet, do not know how to count calories correctly, or write down not everything that was eaten (cottage cheese is considered, but gingerbread is not considered).

An example of a low-calorie menu

Let's go back to our woman. For weight loss, she needs 1380 kcal. The menu for the day might look like this.

Breakfast:

⦁ Oatmeal 50g - 185 kcal
⦁ Coffee with milk, 1 tsp sugar - 40 kcal

⦁ Black tea without sugar - 2 kcal
⦁ Cottage cheese (5%) 100 gr - 120 kcal

⦁ Vegetable salad with butter - 130 kcal

⦁ Buckwheat with chicken breast- 300 kcal
⦁ Tea with sugar 30 kcal
⦁ Cheesecake 1 slice - 260 kcal

Snack:
⦁ Apple average 1 piece - 70 kcal

⦁ Vegetable salad without oil - 50 kcal
⦁ Rye bread 2 pcs. - 37 kcal
⦁ Tea without sugar - 2 kcal

Daily calorie intake for a woman with a child

Let's try to calculate how many kcal a woman needs to consume by name, for example, Nadia. She is a young mother, does not work, dances 3-4 times a week, and at home she is busy with household chores, cooking, cleaning, etc. That is, household activities that consume a lot of calories. Nadia often walks with her child, makes purchases and generally does not sit still. Weight - 60 kg, height - 168, age - 29 years. Activity factor 1.55 - high

Calculate the calorie deficit for the Nadia woman using a formula or calculator: 1733 kcal

Please note that Nadia is 10 kg less than Katya, but at the same time there are more calories for weight loss. Why? Because the woman Nadia goes to dances, walks, takes care of the house and spends more energy. That is, the more a person moves, and the more actively he leads his life, the more kilocalories he needs to eat per day, even on a diet.

The calorie deficit menu for a woman with a child is as follows:

Breakfast:

⦁ Fried eggs with vegetables in oil - 200 kcal
⦁ Rye bread 1 kus - 55 kcal
⦁ Banana - 101 kcal
⦁ Half a snickers (regular) - 124 kcal
⦁ A mug of coffee without creamer and sugar - 8 kcal

⦁ Apple average 1 piece - 70 kcal

⦁ Finnish ear - 300 kcal
⦁ Caesar salad 75g - 182 kcal
⦁ Half a snickers (regular) - 124 kcal
⦁ Green tea - 0 kcal

⦁ Yogurt - 134 kcal

Dinner:
⦁ Salad with squid - 250 kcal
⦁ Chocolate wafers 35g - 184 kcal
⦁ Green tea - 0 kcal

As you can see, it is quite a busy day in terms of food, there are even sweets. The main part of the calories comes from lunch, but this is not necessary - the distribution of calories and the choice of products can be anything. However, eating 234 kcal sneakers per 1 pc, you will not be able to get rid of the feeling of hunger and will simply break loose.

And with a competent diet, you will always be full, even on a scarce 1733 kcal. That is why for weight loss it is advised to choose low-calorie foods - salads, curds, soups, fish. So that, with a small calorie intake, you have a feeling of satiety. Diet food is just a way to make the diet comfortable and keep you healthy while in a forced calorie deficit.

• Calorie formulas and the number of calories per day are rather inaccurate values, because it is impossible to thoroughly calculate all your costs.

  Stress, mental activity, there was nowhere to park the car, I had to walk long and far, and so on. The resulting number of kcal is just an approximate guideline. However, this is the first and very important step towards weight loss. You should start with this number, and then observe how your body behaves.

• Many people believe that the greater the calorie deficit, the faster the weight loss - this is not entirely true. You will indeed lose weight faster, but it will be muscle tissue, not fat mass.

  Losing weight with muscles - you will lose proportions, and everything will sag. The rate of fat loss is fixed, so the deficit should be minimal.

Opinion of a nutritionist

“In fact, in order to lose weight, you do not need to reduce your daily calorie intake to less than 1300-1500 kcal per day,” says Anastasia Pavlovna Pirogova, weight correction specialist at the MEDI on Nevsky family medicine clinic,

1500 calories a day is not enough for the excess weight to start to go away; considering, of course, that you work, do intellectual work and go to the gym.

Three full meals fit into this figure, and you can even afford sweets - ice cream or a piece of chocolate. “However, - adds Anastasia Pavlovna, I advise you to eat desserts only in the morning, so that during the day the body has time to process and use up sweets.

Breakfast

For breakfast, it is better to cook yourself porridge or another cereal dish. Cereals consist of slow carbohydrates, which will gradually supply us with energy over several hours, so that you can work quietly for 2-4 hours without feeling hungry. I recommend cooking for breakfast oatmeal, buckwheat or a mixture of four cereals. You can add fruits, dried fruits, berries to it.

It is better to cook porridge with water, not with milk, as we were taught by caring housewives. When cooked, milk protein breaks down, and no longer brings any benefit, moreover, the combination of cereals and milk is not always well digested in the stomach. To make the porridge tastier, add 10-11% cream or low-fat yogurt to it before serving.

Dinner

One meal a day should be full, satisfying, so that there is something to chew, and it will be lunch or dinner - it depends on the person's lifestyle. For lunch, you can eat soup and the second - meat, fish with a side dish, for example, from vegetables.

It is important to get both protein and carbohydrates at lunch. Proteins give a feeling of fullness: the feeling that you really ate. Carbohydrates are essential for normal life. If you consume less than 70 grams of carbohydrates per day, as advised in protein diets, this can result in fainting, increased fatigue, nervous breakdowns, etc.

Carbohydrates are necessary for the body, the only thing is to change their quality.

Good carbohydrates for you are those with a glycemic index of less than 50 - most of the grains, vegetables. Look at the glycemic index table. Fats are minimally necessary, at least 30g. per day.

Fats make any dish tastier. And enjoying food is very important. People who enjoy all the flavors of a dish, chew their food for a long, slow time rather than swallowing chunks, and end up eating less and getting fewer calories.

After six...

Many nutritionists advise. “I completely agree with them,” continues Anastasia Pavlovna, “in terms of biorhythms, in terms of how a person’s hormonal background, it is desirable that the last meal was at 18:00 no later than 19:00. Then the food will be digested and well assimilated.

After 6 pm, i.e. from 6 p.m. to 9 p.m., the body’s ability to “disassemble” food decreases, and after nine in the evening the body is already preparing for bed and cannot properly digest food and use up the incoming fats. And unused fats go to the depot - they are deposited in the subcutaneous fat. Therefore, I advise you to have dinner no later than seven in the evening. But if, due to circumstances, a person is forced to go to bed late, then the last meal should be 3 hours before bedtime.

Dinner

For dinner, you can eat a dish of carbohydrates (with glycemic index below 50), for example, vegetable salad. You can with chicken breast, you can with seafood - any, but not very fatty. The main thing is that you enjoy eating, chew for a long time and feel all the shades of taste. And there is no need to deprive yourself of pleasure and starve.

Calories are fuel for the human body. After food enters the body, heat is released, its amount is measured in calories. A person needs to eat in order to live, but not vice versa.

As in everything, a measure is needed here, an excess of calories leads to obesity, and a deficiency leads to malnutrition, both of which lead to unpleasant consequences and diseases.

Calories are a source of energy, unused calories will remain in the body in the form of excess fat.

And in the event of a lack of energy, the body will begin to deplete itself, switch to an economical mode and will spend energy only on maintaining life, postponing other functions of the body until better times. Hair and teeth will begin to fall out, the girl's periods will stop.

basal metabolism

In order not to face these consequences, you need to know how much energy your body spends per day. Energy is spent even simply on the functioning of the body: the work of the lungs, digestive organs, brain, muscles.

The more and more intensively a person moves, the stronger his mental activity, the more calories he will burn per day.

So how many calories should you eat per day? First you need to understand how many calories the body consumes at rest.

One of the most popular calculation formulas required calories is 1 Kcal / hour per kg of weight + 10%. For example, if a person's body weight is 55 kg, then the calculation according to this formula will look like this:

55 kg x 1.1 x 24 (hours) = 1452 kcal

This amount is the minimum, eating below which, you can undermine health. These are the so-called unregulated costs.

Adjustable costs are already individual features of energy consumption. Such as age, lifestyle, gender. The ratio of the initial and target weight also plays a role.

Daily calorie intake per day, taking into account individual characteristics

The required rate of calorie intake per person per day is individual. There are formulas to calculate it. It should be borne in mind that the norm is designed for a person with normal weight in order to maintain it.

For those who are losing weight and gaining weight, the norm will be different. The height unit in the formula is indicated in centimeters, and the weight in kilograms.

There are separate formulas for men and women. With age, the need for calories also decreases, which is taken into account in the formula.

1. Formula for women: 9.99 x weight + 6.25 x height - 4.92 x age - 161;
2. Formula for men: 9.99 x weight + 6.25 x height - 4.92 x age + 5.

Get the number of calories needed per day for a person with certain parameters. But now it’s worth taking note of his lifestyle and multiplying the resulting value by the appropriate coefficient:

• Lack of activity: 1.2;
• Low activity: 1.45;
• Average activity: 1.55;
• High activity: 1.7;
• Increased activity: 1.9.

Girls in position and on breastfeeding consume more calories. A gynecologist will help you determine the exact rate, but usually pregnant women need at least 2600 calories and up to 3500 in the last stages.

Children from six months to a year usually need about 800 kcal, up to one and a half years 1300 kcal, up to three 1500 kcal, and so adding about 200-300 each year of life.

Again, this is all conditional and you need to consult a pediatrician, depending on the tendency to gain weight, the rhythm of life and individual characteristics.

Calorie consumption table

In addition to the fact that for weight loss calories can be consumed less, they can also be spent more. It is good if you are lucky and the rhythm of life is active by itself. What if it's an office job? Then you need to play sports and other activities.

In addition, there are many household activities that are quite energy-consuming. So, why not pick up a hobby more active than knitting. How many calories can you burn if you do a certain activity?

Here is a table of calorie consumption per hour for a person weighing 55 kg:

Calculation of the indicator for active weight loss

How many calories should you eat per day to lose weight? If a person is satisfied with his weight, then he should simply stick to the figure obtained above.

But if the goal is to lose weight, then you need to lower the number of incoming calories, otherwise the weight will simply stand still.

To do this, you need to subtract 15-25% from your own calorie intake, depending on the degree of the problem.

How to know if you need to lose weight and by how much

If you need to lose weight quickly, it is possible to increase the deficit, but in the end, the daily calorie content of a woman cannot be less than 1200 kcal, and men 1800 kcal.

It is believed that the weight healthy person should not exceed height - 100 for a man and height - 110 for a woman. BMI (body mass index) is more indicative, it can be calculated using the formula: “weight in kg / height in m² \u003d BMI”.

For example, if the weight is 80 kg, and the height is 165 cm, then the BMI will be 80 / 1.65 ² = 29.4. Next, you need to look at the table.

According to her, in a person with such parameters, an excess is on the verge of obesity of the 1st degree. A person needs to lose at least 12 kg. Based on it, it also follows that with a height of 165 it is better not to weigh more than 68 kg and less than 50 kg.

But such a calculation does not take into account age and people with very short stature and narrow bones. Therefore, narrow-boned, as well as women below 1.55 m and men below 1.68 m, need to subtract another 10% for an objective BMI result.

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The most common cause of occurrence excess weight is a sedentary lifestyle and excess calorie intake. Excess weight is not only an aesthetic problem, it provokes many diseases, reduces the duration and worsens the quality of life.

Therefore, if a person wants to lead a healthy lifestyle, he needs to keep a record of what he has eaten. Even exceeding the calorie content required by the body by 50 Kcal, a person will begin to gain weight.

If the product needs to be weighed at home, then kitchen electronic scales will come in handy, they are accurate to the gram, they are not so expensive and will be useful to the hostess in the kitchen if the recipes are followed.

If you count calories for several months, then it will be brought to automatism. And already by sight it will be clear how many calories are in a particular dish.

Also, do not forget to eat varied. Diverse - this does not mean that chicken today and turkey tomorrow, it means that all food groups must be balanced. The body needs both proteins, fats, and carbohydrates in approximately a 20/30/50 ratio.

The ratio is approximate, it is not necessary to adhere to it fanatically. But still, protein should not be consumed less than 20 grams per day, as it is a building material and is very necessary.

But the ratio of fats and carbohydrates can be changed if there is a goal to lose weight. But only by reducing the amount of carbohydrates, reducing the amount of fat is fraught with health, especially for women.

If the weight loss was fast enough at first, and then stopped, most likely this is a plateau. To disperse the plateau, it is advised to give the body a shake-up, let's say once a week to sharply increase calories.

This doesn't work for everyone. And in general, many of the tips given above may not suit absolutely everyone, then consultation with a specialist is necessary. And you should always listen to your body.

In order to correctly calculate how many calories to consume per day, it is important to know the level of energy expenditure of the human body in the course of its life. That is, you need to calculate the basic metabolism, in which calories are consumed for the work of organs, the performance of any actions and various kinds loads.

As a rule, each person has his own (individual) basal metabolism. And, depending on the lifestyle, its level will be either higher or lower. So, for example, in people with sedentary work, the main metabolism will be a smaller number of kilocalories, and in active people - more.

By the way, it should be noted that when calculating calorie intake per day, terms such as calories and kilocalories are often used. The fact is that these two concepts are considered identical. But the term "calories" in the interpretation is narrower and refers only to the amount of energy that is required to heat 1 degree of water. Although it is applicable to establish nutritional value products, as an abbreviated version of the word "kilocalorie".

Calculation of the basic exchange of a person

To calculate the basal metabolism, formulas are used that establish energy costs for both women and men. The general formula for women looks like this: 655 + (9.5 x body weight in kg) + (1.8 x height in cm) - (4.7 x age in years). For example, with a height of 170 cm, a weight of 75 kg and an age of 30 years, the number of kilocalories will be: 655 + 9.5 x 75 + 1.8 x 170 - 4.7 x 30 = 1532.5 kcal.

For men, the general formula looks like this: 655 + (13.7 x body weight in kg) + (5 x height in cm) - (6.8 x age in years). For example, with a height of 185 cm, a weight of 80 kg and an age of 30 years, the number of kilocalories will be: 655 + 13.7 x 80 + 5 x185 - 6.8 x 30 = 2472 kcal. But these calculations are not complete. And in order to establish the exact calorie intake per day, you need to multiply the resulting figure by the activity coefficient.

So, with light physical labor, the activity coefficient will be 1.4, and with mental labor - 1.6. If a person is engaged in physical labor moderate, then when calculating the calories consumed, the result should be multiplied by 1.9. With heavy physical labor - by 2.2.

Daily calorie intake varies by gender. That is, for men, their number will be higher than for women. Age also affects - more calories will be required by a young body. As a rule, young people tend to have a more active lifestyle, and as a person grows older, he becomes more calm and measured. Therefore, age is also important when calculating calories consumed.

Considering all the data, scientists have deduced the total number of kilocalories that a person should consume. At the same time, they took into account gender, age and lifestyle. So, for example, for men who lead a sedentary lifestyle, the daily calorie intake at the age of 19-30 years will be 2400 kcal. And at the age of 31-50 - 2000 kcal. With the same lifestyle at the age of 51 years and older, 2000 kcal will also be enough.

How many calories should women consume per day with a similar rhythm of life? Here it is also important to distinguish between age. For example, from 19 to 25 years old, it is recommended to consume 2000 kcal. And at the age of 26-50 - 1800 kcal. Women who are over 51 should consume 1600 kcal.

With a moderate lifestyle for men aged 19-30 years required amount calories is 2600-2800 kcal. And at 31-50 and older - 2400-2600 kcal. For women aged 19-25 years, it is recommended to consume 2000 kcal per day. At the age of 26-50 - 1800 kcal. And over 51 years old - 1800 kcal.

How many calories should be consumed per day with an active lifestyle? Daily rate for men aged 19-30 years is 3000 kcal. At the age of 31-50 - 2800-3000 kcal. And over 51 - 2800-2400 kcal. For women daily allowance calories at the age of 19-25 will be 2400 kcal, at the age of 26-60 - 2200 kcal. And over 61 years of age, the amount of calories consumed should be 2000 kcal.

Pregnant women deserve special attention. Since ancient times, it was believed that for the proper development of the baby in the womb, future mom must eat for two. And as a result, she had extra body weight. Therefore, in modern society whole groups of various specialists worked on this issue, who found that the basal metabolism of a pregnant woman increases by 25%.

How many calories to eat per day when carrying a child? If in a normal state a woman needed about 1850-2000 kcal, then during pregnancy 2500 kcal is needed, and by the end of the term - 2800-2900 kcal.

How many calories should a child consume per day?

For children, the caloric content of nutrition should not be too low, as their body is constantly functioning, gaining strength and vitality. And the rate of energy consumed depends only on their age.

How many calories to eat per day for babies up to 4 months? Their daily norm is 550 kcal. This is the number of calories the child receives from breast milk. And at the age of 4-12 months, the baby needs to consume 800 kcal. For this, complementary foods should be introduced, since milk alone will no longer be enough.

At 1-4 years old, the daily calorie intake will be 1300 kcal. And at the age of 4 to 7 years - 1800 kcal. If the child is 7-10 years old, then his daily norm will be 2000 kcal. Starting at age 11, the number of calories consumed will be differentiated depending on gender.

How many calories to eat per day for teenagers 10-13 years old? For girls, their daily amount will be 2150 kcal, and for boys - 2250 kcal. At the age of 13-15, girls are recommended to consume 2300 kcal, and boys - 2500 kcal. Young men aged 15-19 years should consume 3000 kcal. And for girls at the same age - about 2400 kcal. Starting at age 19, adult rates are used to establish daily calorie intake.

It is also important to remember that the vital activity of a child is significantly different from an adult. Therefore, if children constantly run around and eat more, this is normal. Don't overfeed your baby, but don't underfeed either.

4.3 out of 5 (24 Votes)

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

Minimum daily calorie requirement

For accurate calculation there are several formulas. The first one is for women:

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

For example, for a woman 25 years old, weighing 70 kg and 170 cm tall, the calculations would look like this:

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

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

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

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

Accordingly, each of us can at home calculate how much energy is spent on servicing his body, even if a person is at rest. These calculations give an answer to the question of how many calories a person should consume per day. The daily norm is the metabolism, which is calculated according to the above formula, and the level of physical activity, and each has its own.

depending on lifestyle

Now it is necessary to determine how much energy a person spends on metabolism and his 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 there is a place to be sports 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 is associated with physical activity;
• 1.9 - with heavy physical daily work.

Thus, the main exchange should be multiplied by the coefficient that characterizes the current lifestyle as accurately as possible. The resulting number 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 consumes approximately 1 kcal per kilogram of their weight every hour. Accordingly, to calculate the daily minimum, the weight should be multiplied by 24.

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

Keeping a diary

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, for several days you should keep a food diary.

For example, for 10 days you need to record all the foods consumed, their calorie content and volume. This is provided that the weight is in place. After the scheduled time has elapsed, 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 the metabolic rate is different for everyone.

How many calories do you need to lose weight

Since the problem of excess weight is acute today, attention should be paid 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 is currently supplied with food and contributes to maintaining weight.

Nutritionists do not recommend sharply reducing the calorie content of the daily diet, by a maximum of 10%. If you do not adhere to this rule, then you can cause serious damage to health, well-being worsens. That is, the body goes into energy saving mode, the metabolism slows down, as a result, this can lead to weight gain.

The issue of weight loss should be approached wisely. To do this easier themes 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 you need to learn that energy gives us three main elements - proteins, fats and carbohydrates. It is categorically impossible to refuse any of them, because each element plays an important role in the functioning of the human body, healthy weight loss impossible without them.

For example, fats are not only a source of energy, but also necessary for transporting nutrients to the cells in the body. Protein is a building material, without it it is impossible to form muscle tissue and lose weight, respectively. Carbohydrates are converted 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 which nutrients we need every day, because some products will have to be eliminated completely in order to reduce weight.

Good and bad calories

The most important thing is not only how many calories a person should consume per day for weight loss, 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 that is consumed immediately, and which are stored in reserve.

For example, carbohydrates are simple and complex. Simple carbohydrates are sugar and all foods that contain it, including fruits. They do not saturate, but are necessary for brain function, in reasonable amounts. That is, people engaged in intellectual activities should consume simple carbohydrates in in kind- honey, fruits. Complex carbohydrates are vegetables and cereals, they saturate for a long time and bring maximum benefit, therefore it is recommended to eat them daily.

The same goes for fats, the most useful of them are vegetable, and animals do not bring any benefit to the body. Therefore, the diet must contain vegetable oils, they are in nuts, seeds, avocados.

What calories should be consumed for health and a beautiful figure

Now the key point is how many calories a person should consume per day for weight loss and where they should be drawn from. After all, you can, for example, eat 1500 kcal with vegetables, fruits and cereals and at the same time feel great and lose weight, or eat less fast food, pastries and other calories 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 unnecessary products that do not carry any benefit from it. This can be done only if you clearly see everything that has been eaten lately. Many complain that they eat very little and at the same time do not lose weight. Refusal to eat is not a way out, you need to eat so much so as not to experience 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 will not be difficult to find the calorie content of each product or this information can be found on the packaging. You don’t 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. The daily norm for each is individual, it is enough to determine it yourself, after which you can adjust your menu. And at the same time, there is no need to contact a specialist, unless, of course, the cause of excess weight is associated with malnutrition. But you should not sharply and much reduce calories, the process of losing weight is long and should not exceed 1.5 - 2 kg per week.