How many calories a person needs per day: the correct calculation. How many calories should you eat per day to lose weight

Explain how we calculated how many calories does a person need per day. For some reason, there is a strong opinion that for an ordinary woman the norm is 2000-2500 kcal per day, for a man even more. Well, if a woman is short, or vice versa, very tall - do they really need the same amount of calories to maintain life? Let's count.

At the moment, one of the most accurate formulas is the Muffin-Jeor formula, developed in 1990 (the Harris-Benedict formula is still widespread - but it has been proven to be less accurate)

For women: OO \u003d 10 * weight (kg) + 6.25 * height (cm) - 5 * age - 161

For men: OO = 10 * weight (kg) + 6.25 * height (cm) - 5 * age + 5

2. To get the total calorie consumption per day it is necessary to multiply the basic exchange by the following coefficients:

• Sedentary lifestyle: GS x 1.2
• Light activity (sport 1-3 days per week): GS x 1.375
• Average activity (sport 3-5 days a week): OO x 1.55
• High activity (sport 6-7 days a week): GS x 1.725
• Very active (very active sports every day, high physical activity at work, exercising twice a day): RR x 1.9

We consider a woman height 160cm, weight 70kg, age 30, office worker.

OO \u003d 10 * 70 kg + 6.25 * 160 - 5 * 30 - 161 \u003d 1389 kcal

Calorie consumption: OO * 1.2 \u003d 1389 * 1.2 \u003d 1667 kcal.

It turns out that in order not to gain weight, a 30-year-old woman engaged in office work, 160 cm tall, weighing 70 kg, needs to consume no more than 1667 kcal daily, and not the mythical 2000 kcal. Moreover, with age and weight loss, calorie consumption still falls (see the formula).

Calculate how many calories you need per day to lose weight

Now you can determine how many calories you need to lose weight. Purely theoretically - you need to get fewer calories than the total consumption per day calculated by the formula. How much less?

To safely lose weight, experts advise reducing daily calories by 20%, i.e. Multiply daily calories by 0.8. Of course, you can also reduce calories (and many counting calories do this), losing weight will be faster, but here it is important to find a balance between speed (and when you see the result right away, then strength appears) and the safety of losing weight (without slowing down metabolism, which can happen if you reduce calories too much).

For very fast weight loss, a deficit of 40% is created. That is, for our example, 0.6 * 1667 \u003d 1000 kcal.

But you should remember: Safe calorie limit without medical supervision - 1200kcal (for women) and 1800kcal (for men).

For our woman - 0.8 * 1667 kcal = 1334 kcal is necessary for safe and comfortable weight loss

Why do we need a zigzag (or roller coaster) of calories?

Such an uneven intake of calories throughout the week does not allow the metabolism to decrease. The zigzag method is also used to overcome the plateau effect. In addition, there are days with a high calorie content (for example, Saturday). It is convenient to guess such days for various events: holidays, picnics, barbecues and so on.

Counting the calorie content of your own diet is becoming more and more popular. The reasons for interest in this topic are different for each person. Bodybuilders, heavyweights and just young sports enthusiasts want to know: how much food should be consumed per day in order to increase body weight. Girls and women have a different problem: how many calories a person needs per day to lose weight and stay healthy.

The Scientific Look at Calories

Calories measure the energy required to warm 1 g of water by 1°C. 1 kilocalorie (kcal) is 1000 calories. Or such an amount of energy that heats 1 kg of water by 1 ° C. This is a scientific explanation of the terms.

In dietology, the concepts of "calorie" and "kilocalorie" are identical. On packages in grocery stores, we see the record "kcal". But 20 kcal in rye bread is 20 calories, not kilocalories.

Are calories bad?

Extra calories here! Oh what a high calorie meal!

Such exclamations are often heard in a negative way. And an inexperienced person may have a false impression of the calorie content of food.

Axioms of Dietetics:

• Man eats to live. Food is the energy our body needs.
• A high calorie content of a product does NOT mean its high energy value.. There is also such a thing as the "glycemic index". The higher it is, the faster the blood sugar rises and the more insulin is produced. As a result, the consumed carbohydrates are sent to the fat depot, and are not stored in the liver and muscles in the form of glycogen (to give energy later).
• If all the calories that come in are not consumed, the person gets fat. The body needs a certain amount of energy. He is unable to spend more.

How calories are used by our body:

• on metabolism at all levels, from intercellular to intersystem;
• on mental activity, blood circulation and respiration (approximately 20% of the energy required for brain metabolism);
• to maintain body temperature (the colder, the more calories you need to consume);
• to maintain posture and elementary movements;
• for physical activity.

It is necessary to find a golden mean so that the body has enough energy for life and nothing extra is put off. How many calories does a person need?

Counting Criteria

A person's need for energy is individual. People are different. Therefore, for a fulfilling life and health, they need to consume THEIR number of calories.

The following criteria are taken into account when calculating:

• Age. In the process of growth, there is an increased metabolism. This is about 25 years old. During this period, more energy is spent. Then the metabolism stabilizes. And after a few years it slows down - the need for calories becomes less.
• Floor. In most cases, the man is larger (height, weight). Therefore, he needs more energy than a woman.
• Biometrics. The body of a large person needs more energy to perform daily tasks (breathing, metabolism, blood flow, etc.).
• Activity. The higher the physical activity, the more high-calorie the diet should be. Not only the presence of sports training is taken into account, but also their type.
• Diet. The body uses more energy to process certain foods.

Methods for determining the daily calorie requirement

There are several. Everyone chooses the most suitable for himself. The opinions of nutritionists regarding methods for calculating calories also vary. Probably, it is impossible to blindly follow any one principle. We try to take into account all the criteria (see above).

Calculation by weight and lifestyle

• Healthy people who lead a sedentary lifestyle. Physical activity - short walks. Sometimes - jogging, biking, skiing. Calculation formula: weight (kg) * 26-30 kcal.
• Healthy people with moderate activity. They are characterized by moderate physical activity with a frequency of 3-5 times a week. Calculation formula: weight (kg) * 31-37 kcal.
• Healthy people with high activity. They perform hard physical labor or exercise daily, go in for sports. Calorie calculation procedure for them: weight (kg) * 38-40 kcal.

Daily calorie calculation for people with different physical activity:

Metabolic accounting

With this approach, it takes into account how much energy the body spends per day. This refers to the energy that is needed to sustain life. A person can lie on the couch, and his body will work (breathe, distill blood, contract muscles). This is basic metabolism.

A person also moves, performs physical exercises. Such loads require additional energy. Therefore, the basal metabolic rate is multiplied by the activity factor.

Harris-Benedict basal metabolic rate calculation formula:

• For a man: 66 + (13.7 * weight (kg)) + (5 * height (cm)) - (6.76 * age (g)).
• For woman: 655 + (9.6 * weight (kg)) + (1.8 * height (cm)) - (4.7 * age (g)).

Mifflin-San Geor formula:

• For a man: (9.99 * weight (kg)) + (6.25 * height (cm)) - (4.92 * age (g)) +5.
• For woman: (9.99 * weight (kg)) + (6.25 * height (cm)) - (4.92 * age (g)) - 161.

Activity coefficients:

Numbers in different formulas will be different. It is necessary to objectively evaluate your well-being, your appearance; analyze your diet. And then draw conclusions: the calorie content of the menu is high or the daily diet is optimal; you need to change something in your eating habits or leave everything as it is.

Every person who has tried to lose weight at least once knows that in order to obtain a result and normalize weight, it is necessary that the calories entering the body be less than those expended in the process of life. What are calories? In simple terms, calories are the fuel for the human body, without which it cannot live. After the body has received food, heat is released, which is measured in calories.

In other words, a person needs to eat in order to live, but not vice versa. A balanced diet, an active lifestyle and a positive attitude help a person to maintain a figure and metabolic processes in the normal range. How many calories does a person need per day so that all his systems function normally, and at the same time the weight remains normal?

WHAT IS ENERGY BALANCE

Eating food, people not only satisfy their appetite, but also get the strength they need for life. There is the concept of energy balance, which is determined by the ratio of the amount of energy received along with food and drinks, with the energy that our body has to spend on various actions. Compliance with this energy balance allows a person to maintain a normal shape. When calculating the energy balance, it is important to remember that not all nutrients are absorbed by the body, some of them are simply removed from it without changes in composition.

If the amount of calories consumed per day does not fully cover the energy expenditure of the human body, then a so-called negative energy balance occurs, which can cause dystrophy, insanity and other serious, and sometimes irreversible, conditions and diseases. Therefore, it is necessary to consume the minimum amount of calories during the day. If nutrition in terms of calories exceeds consumption, plus there is also no physical activity, that is, calorie consumption is less than their intake, an excess positive energy balance occurs, threatening the development of obesity, atherosclerosis and hypertension.

Almost all known diets involve calculating the energy content of food, so at present it will not be difficult to find out the calorie content of a particular vegetable, fruit or finished food product in order to calculate the number of calories eaten at one meal or for the whole day. Diets based on the calculation of calories do not have any strict restrictions in choosing the type of food consumed, you can eat anything, most importantly, so that the norm is not exceeded, which each person has his own individual. If the daily diet is 100 kcal higher than the norm, then in one calendar year the body weight will increase by at least five kilograms.

HOW ARE THEY SPENT AND IN WHAT QUANTITY?

If you want to lose weight or just keep yourself in good shape, you need to know how many calories are spent on various activities. Fortunately, you can expend energy not only during training in the gym, this process is constant, although it differs in different intensity depending on the type of activity. A person spends energy during normal walking, cooking, a lot of calories are spent when squatting and bending over while cleaning the apartment, while shopping, and even when watching TV. Knowing how many calories you can burn in the course of a particular job, you can make your day more varied, and losing weight productive.

Nutritionists have calculated that in order to lose 1 kilogram of excess weight in 2 weeks, a person needs to spend at least 7,700 kcal. However, this figure should be taken only as a guide, since the rate of calories consumed, as well as their subsequent consumption, will be purely individual for each person. So, for example, athletes need to spend much more energy than people who lead a completely passive lifestyle, so the calorie content of their diet can be 1.5 times more.

Many people who want to lose weight simply cut back on their diet and do not increase their level of physical activity, which means that calorie burning remains the same. This tactic of dealing with excess weight is wrong, since too sharp a cut in the amount of incoming food can become a kind of distress and danger signal for the body, and it will start everything that can be converted into fat reserves. Therefore, every person who monitors their health and figure should know how to count calories correctly in order to avoid such problems. It will also not be superfluous to know how to quickly burn calories in the case when there is already a bust in food.

FEATURES OF CALCULATION

Do you want to know how much food you need to eat per day to lose weight? The first thing to remember is that the daily calorie intake per day for a woman will differ from that for a man.

The calculation of the norm of calories must necessarily be made taking into account a certain, fairly wide range of factors. So, first of all, experts recommend taking into account such indicators as:

• the person's age;
• lifestyle in general;
• degree of constant daily activity.

The last indicator is especially important, which is formed not only from sports activities, but also from ordinary walks, doing homework and solving various household tasks. Do you think that you need to burn excess fat? Just do your homework! It can be ironing clothes, hand washing, repairing household appliances or washing dishes - all this leads to burning calories.

As for the age and gender of a person, which should also be taken into account when calculating the required number of calories, then everything is quite logical and extremely simple. Young children and men doing heavy physical work require more energy than, for example, a woman working in an office or a pensioner. The daily calorie intake for women will also differ from male and female indicators. Based on this, the calculation of these indicators should be approached especially carefully.

CONSUMPTION RATES

How many calories does a man need in order not to feel tired, to be cheerful, strong, healthy and not gain weight? It is generally accepted that the norm of calories for a strong half of humanity is greater than for ladies. In order to calculate this rate, experts recommend taking into account at least two main factors - age and lifestyle. They compiled basic tables containing calorie intake rates separately for men and women of different ages.

Thus, the norm of calories per day for men aged 19 to 25 years inclusive with a sedentary lifestyle will be 2400 kcal, with a moderately active lifestyle - 2650-2800 kcal, and with an active, full movement - 3000-3100 kcal. For men whose age is in the range of 26-50 years with a sedentary lifestyle and work, the norm will be the consumption of 2000 kilocalories per day, with a moderately active lifestyle - 2500-2600 kcal, and with an active lifestyle 2850-3000 kcal. For men over 51, the same figures will be 1800, 2250-2300 and 2400-2800 kcal per day.

What is the daily calorie intake for women? To determine it, it is also necessary to take into account the age and degree of activity of a woman. So, experts insist that with a sedentary lifestyle, a woman aged 19 to 25 years should consume no more than 2000 kcal per day, with a moderately active lifestyle - 2200-2300 kcal, and with an active lifestyle - 2400- 2450 kcal. The daily calorie intake for women aged 26-50 years for the above degrees of activity will be 1800, 2200-2300 and 2400 kcal, respectively, and for those women who are over 50 years old, these figures will be 1600, 1800-1900 and 2000 kcal .

How to calculate the daily calorie intake for yourself individually, taking into account all the features of your daily routine? To do this, you can use one of the many formulas. The most accurate and popular is the Marfin formula, which is based on a preliminary calculation of the minimum calorie intake for normal life, that is, to maintain the basic metabolism (RO) of substances. This energy is required by the body to maintain normal body temperature and maintain the functions of blood circulation and respiration. It is calculated as follows:

• basal metabolic rate for a woman \u003d 9.99 x weight in kilograms + 6.25 woman's height in centimeters - 4.92 x age in years - 161;
• basal metabolic rate for a man = 9.99 x man's weight in kilograms + 6.25 x height in centimeters - 4.92 x age in years + 5.

The results obtained are not final and are subject to correction depending on the degree of human activity. Therefore, the resulting figure must be multiplied by the appropriate coefficient:

• complete lack of activity - 1.2;
• low activity - 1.45;
• there is an average activity - 1.55;
• high activity - 1.7;
• increased activity - 1.9.

There is also a very simple way to calculate OO, which depends on the weight of a person. So, for every 450 g of weight, women need to consume 10 kcal every day, and men 11 kcal. For example, a woman weighing 60 kg needs 1333 kcal per day: 60: 0.450 x 10 = 1333

The number of calories required for the normal functioning of the body varies in all people and is usually associated with BMR (Basic Metabolic Rate, or basic metabolic rate). The BMR number does not take into account physical activity - this applies not only to training, but to any physical activity in general.

When losing weight, keep in mind that reducing the number of calories to 1200 per day and less will ultimately lead to the fact that the body suffers from a severe lack of vitamins and trace elements, the state of health worsens, greatly metabolism slows down, as a result, weight is gained at a high rate and it becomes increasingly difficult to lose weight.

How to calculate BMR?

The desire to lose weight as quickly as possible is not enough to choose the lowest number of calories per day, this is the wrong approach. First, you need to analyze your lifestyle, habits and physical activity. Secondly, it should calculate your BMR for weight loss to be successful and easy.

Walking, working at the computer, exercising - everything burns calories. They need to be added to the calculated BMR.

Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years).

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years).

So the result of these calculations is necessary minimum for your body to maintain basic functions. Now we calculate how many calories the body needs, taking into account physical activity, using the following Harris-Benedict formulas:

Sedentary work (little or no physical activity): Calories required per day = BMR x 1.2

Light physical activity (1-3 days per week): calories required per day = BMR x 1.375

Moderate physical activity (3-5 times a week): calories required per day = BMR x 1.55

Heavy physical activity (6-7 days per week): calories required per day = BMR x 1.725

Very hard physical activity (2 extra days of very hard training): Calories required per day = BMR x 1.9

It should be remembered that all these calculations are approximate and only partly correspond to the real needs of the body. However, they will help you find out approximately how many calories you need per day, just to maintain existing weight.

Listen to the body

No need to blindly follow all kinds of calorie calculators and gadgets that calculate the number of calories used. Always pay attention to how the body reacts to food. For example, if you are following a plan for 1200 kcal per day and after meals you still feel hungry, you should increase the number of calories. By listening to the body, you will achieve better results than by ignoring its needs and earning yourself all sorts of sores due to strict diets. This will not only undermine health, but also significantly lower metabolism, which is completely unacceptable when losing weight.

What's next?

So you've counted BMR and the Harris-Benedict formula. This final number is the starting point for calculating the amount needed. calories for weight loss. We repeat once again: in no case do not reduce the daily calorie content to less than 1200 kcal. So, in order to lose weight, you need to create 500 calorie deficit per day.

To make it clearer, let's take an example. You are a woman, your height is 168 cm, your weight is 70 kg, your age is 25 years old, your physical activity is light. We calculate BMR \u003d 655 + (9.6 x 70) + (1.8 x 168) - (4.7 x 25) \u003d 655 + 672 + 302.4-117.5 \u003d 1511.9. Now we calculate the Harris-Benedict formula: 1511.9 x 1.365 = 2063.7. Result: you need 2063.7 kcal per day to maintain weight. Let's round up to 2000 kcal. How many calories do you need per day to lose weight? 2000 kcal - 500 = 1500 kcal. Add to this regular exercise, and the calorie deficit will increase (depending on the type of training). The maximum calorie deficit per day for weight loss should not exceed 1000 kcal, otherwise the lost weight will quickly return back, and the metabolism will greatly decrease.

Now the fun part: how long can you lose weight? In 1 kg 7616 kcal. With a deficit of 500 kcal per day, about 0.5 kg is lost per week. If we add to this a deficit of 500 kcal from physical activity, then in a week you will lose 1 kg. This is the safest and healthiest way to lose weight. Moreover, by losing no more than 1 kg per week, you can easily maintain the weight lost all the time in the future.

Variation in calorie deficit

The number of calories consumed per day can be changed depending on physical activity. For example, if you usually eat no more than 1400 kcal per day, then on some day, if you are very active in sports, in addition to this, you were on your feet all day, went shopping, you can increase the number of calories to 1600.

In addition, depending on the state of health, on the availability of energy, on the general tone of the body, the number of calories can vary. Here is another example. On some day, instead of the planned 1300 kcal, you ate 1600. Then the next day you can eat 1200 kcal. And so on. The main thing is to maintain the overall balance, for example, for a week. That is, eating an average of 1400 kcal per day, 9800 kcal comes out per week. On one day you can eat 1600, on the other - 1200, etc., but so that for the whole week there are no more than 9800 kcal. You can also calculate monthly.

And finally, about unhealthy weight loss

Everyone wants to lose weight as quickly as possible, this is natural. You may decide to use no more than 1000 or even less kcal per day. But, before you decide to take such a step, think about this. It is better to set yourself up for a healthy, long life, always eating right, including all the necessary nutrients in the diet and not depriving your body of a vital minimum of energy - this will lead to better weight loss results. Weight loss is not just a diet. Health, longevity, a slim figure - everything is interconnected. Set yourself up that a healthy, nutritious diet and regular physical activity is your lifestyle!

Food gives the human body the necessary boost of energy. Depending on individual characteristics, you can calculate how many calories you need to consume per day and choose the best foods for your diet.

Where are calories spent?

Each body needs its own "portion" of calories, which depends on lifestyle, gender and age. Performing various actions, a person spends a certain amount of calories. The load in this case can be not only physical. Even in a state of complete rest, a third of all energy is spent on heat generation, metabolism, and pumping blood through the vessels. For a cheerful mood and a beautiful waist, you need to calculate calories per day.

Thanks to an active lifestyle and regular sports, fats and carbohydrates are spent in greater quantities. For example, in an hour of running, you can lose 530-540 calories. If there is no time for morning runs, then you need to walk as much as possible. On the day a person must walk at least 6 km to keep fit and good mood. To overcome this path, you need 220-230 calories and one hour of time.

Overeating threatens not only problems with the stomach, but also excess weight. The subcutaneous layer of fat is excess energy that the body did not have time to spend. Knowing what calorie intake per day is necessary for a particular person, you can not be afraid of a sagging stomach and sides.

Learning to count calories

Getting rid of extra pounds is better to start with a review of what is in the refrigerator and is used every day. The number of calories per 100 g is indicated on the packaging of all products. For convenience, you can have a notebook in which you need to record the time, type and amount of food eaten. By producing calculation calories per day, everything is taken into account, even the smallest candy. With the help of kitchen scales, it is necessary to weigh vegetables, fruits, cereals, meat. If the product is without a label that contains information about the energy value, then the necessary information can be easily found in the open spaces of online nutrition magazines.

Counting calories in soups or salads is easy enough. Each ingredient must be weighed separately on a scale and the results recorded. Then, using the calorie table, calculate the required numbers. For example, there are 77 calories in 100 g of raw potatoes, and 577.5 in 750 g. During heat treatment, cereals and pasta increase in weight, so the calculation is based on a dry product.

How to calculate the required number of calories per day?

In order not to harm your own figure, you will need to know how many calories you need to consume. Each person has their own daily routine. Statistics say that 2000 calories is the average requirement, that is, the required calories. You can consume no more than the specified norm per day, then the waist will retain its previous volumes. In fact, this figure is not correct enough. You can determine what daily calorie intake is needed for men and women of different ages and weight categories using the special Harrison-Benedict formula:

Women: 650+(9.6×weight, kg)+(1.8×height)-4.7(age)

Men: 60+(13.7×kg)+(5×height)-6.8(age)

The resulting figure must be multiplied by a coefficient that is individual and depends on the activity during the day:

• Rare sports or sedentary lifestyle - 1.2;
• Visits to the gym 2-3 times a week - 1,375;
• Regular physical activity 4-5 times a week -1.55;
• Professional training every day - 1.7;
• Classes 2 times a day (or hard physical work) - 1.9.

How many calories should you eat per day to lose weight?

To lose weight, you need to reduce the amount of energy consumed with food. But that doesn't mean you have to starve! Nutritionists recommend no more than a 20% reduction in the level of daily replenishment of energy reserves. For example, if the result of calculating the formula is 1500, then it is safe for health to reduce to 1200 calories per day. The menu should be as useful as possible and contain fresh vegetables, fruits, protein. Having made the correct calculation of the calories consumed per day, an approximate food plan is drawn up.

If the weight significantly exceeds the norm, then the diet must be radically changed and daily calories should be constantly monitored. Restriction in food at first will cause a feeling of hunger. Gradually, the body will get used to the restructuring, and the extra pounds will go away. At the same time, it is important to give the body physical activity: classes in the gym, aerobics, running, cycling. If you spend more calories than you consume, then the result will not be long in coming.

Menu for 1200 calories per day

This amount is considered optimal for losing weight without harming a woman's body. The received energy will be enough to support the work of the body, and the feeling of hunger will not haunt all the time. Counting the amount of "fuel" eaten, you need to write everything down in a notebook or notepad.

First of all, we “break” 1200 calories into several parts. On the day, the menu is usually divided into 5 meals (every 3-4 hours). Daily Meal Options:

• Oatmeal with raisins on the water - 200 g;
• Tea without sugar

• Cucumber and tomato salad dressed with olive oil - 150 g;
• Low-fat kefir - 200 ml;

• Vegetable soup or borsch (possible on low-fat broth) - 1 plate;
• Rye bread - 1 slice;

• Apple (banana);
• Yogurt (tea);

• Boiled potatoes (in uniform) - 2 pcs.;
• Vegetable salad - 150 g;
• Kefir (tea).

Ingredients can be selected according to taste preferences within 1200 calories.

How many calories does a woman's body need?

The female half of the population monitors the consumed products and their quality more than men. Thanks to such vigilance, sagging sides can be avoided and a lack of vitamins can be prevented. A woman's daily diet should consist of foods that leave a feeling of satiety for a long time. All the calories eaten per day for a woman should not "float" with an orange peel. You can, of course, afford a piece of cake or a few chocolates, but freshly squeezed juice or muesli filled with yogurt will bring more benefits. You can make a suitable diet with the help of a dietitian who will take into account all the necessary requirements of the body, depending on age and weight.

Girls in adolescence need as many healthy foods as possible, from which energy will go to the process of body growth and mental work. The rate of calories consumed per day is from 2700 to 2800. After 25 years, the amount of energy needed can be reduced and the daily ration can be reduced to 1800-2000. Using the calculation formula, you can find out exactly how many calories are required per day for a woman of a certain age and activity level.

calories and pregnancy

During the bearing of a child, a woman’s body needs constant nourishment, but “eating for two” is not necessary. The health of the expectant mother and baby depends on the quality of nutrition. Therefore, it is imperative to know how many calories you need to consume per day. The regime in the first months of an interesting situation is not much different from the usual routine. Therefore, calories are consumed at the same pace as before. Calculating the daily rate, it is necessary to take into account the body mass index (BMI), weight and activity. The mass index is calculated by the formula:

BMI \u003d weight (kg) / height (m 2)

The normal indicator is in the range of 18.5 - 25. With such values, the daily diet of a pregnant woman should consist of 2400-2800 calories. Accordingly, if the index is more than normal, then the amount of food consumed must be reduced so as not to gain extra pounds. Thin girls with insufficient body weight can increase the amount of calories to 3200-3400 per day.

How many calories does a man need per day?

The male body always needs more energy than women. This is due to body weight and a fast metabolism. The nutrition of a man should be satisfying and useful for the normal functioning of internal organs. The daily diet of a man who goes to the gym 2 times a week should consist of 2500-2800 calories. Depending on the loads, this value can vary up or down. You can find out how many calories a day a man should consume using the same system.

For weight loss, you need to calculate and reduce a specific rate per day using the Harrison-Benedict formula. Weight loss for a man can be up to 4 kg with a properly designed menu, in which calorie intake per day will be reduced. You will have to give up harmful preservatives and alcohol. The latter, by the way, also contains calories, but there is no benefit to the body from them. Beer, for example, contains 42 calories per 100 grams, while vodka has 270 calories.

Nutrition for drying the body in men

The protein diet is aimed at getting rid of fat and reducing carbohydrates. Due to this, the beer belly will gradually degenerate into the press. To build a muscular corset, it is necessary to include more protein foods in the daily menu. In addition, the body needs vitamins and minerals.

Calculating the amount of the main "building" element is simple: 1 g of protein is needed per 1 kg of body weight. In the morning, you need to eat cereals (buckwheat, oatmeal) on the water, seasoned with a teaspoon of honey. From fruits, you can eat an apple or a banana. For the second breakfast - cheesecakes and a glass of drinking yogurt. Lunch should consist of chicken breast soup and a main course, such as stewed potatoes. But the afternoon snack is cottage cheese and tea. Dinner can be made up of boiled (steamed) dietary meat and vegetable salad. The number of calories per day is calculated by weight and age. After 2 months of a protein diet, the result will be noticeable.