Calculation of daily needs for calories, proteins, fats, carbohydrates. Calculator

Those who want to say goodbye to extra pounds should learn how to properly organize their diet, taking into account calorie content. How to calculate KBJU for weight loss in order to manage fats, proteins, carbohydrates in your daily diet? What kind of designation is this, what formulas exist for determining the values ​​of these parameters - these are questions to which it is desirable to have an answer in order to have healthy body.

What is KBZHU

Although the concept of KBJU has been known since the 19th century, it is gaining particular popularity now when the desire to have beautiful figure occurs in a huge number of people. Women and men strive to lose weight, but not always diets, physical activity lead to the desired results. The reason lies in the lack of catering, where not only the calorie content of food is observed, but the ratio of proteins, fats and carbohydrates is taken into account.

There are standards that are taken into account when creating a weight loss diet. You can approach the issue individually and calculate the parameters for a specific person. For convenience, the designation KBZHU has been adopted, which has the following interpretation:

• K – calories – energy obtained from foods is spent on body functions;
• B – proteins – materials for the construction of cells, systems and organs;
• F – fats – substances that coordinate metabolic processes, creating energy reserves;
• U - carbohydrates - life-sustaining, helping mental and physical activity.

Optimal content of proteins, fats, carbohydrates in food

Using the KBZHU formulas, you can calculate calorie content for weight loss and determine the optimal values ​​of nutrients - fats, proteins, carbohydrates. There are basic parameters adopted by nutritionists in order to maintain optimal body weight. The indicators are set in grams per kilogram of mass:

		Optimal	When losing weight
Carbohydrates

Losing weight by restricting calorie foods can often be difficult. Nutritionists advise first adjusting the ratio between the main substances. The optimal content of proteins, fats, carbohydrates in food when balanced has a proportion of 1:1:4. This norm allows for a variation of up to 25%, so there are percentages of daily dose values:

• proteins – 31-35;
• fats – 16-20;
• carbohydrates – 46-49.

Daily calorie intake for women

How to determine KBZHU and calculate calories for a woman’s weight loss? It is necessary to build on the basic indicators. The values ​​depend on lifestyle, physical activity, and age. For example, pregnant women need 3000 kilocalories. The accepted norm of kcal per day for women and girls is:

Daily calorie intake for a man

The peculiarity of men is that they consume and spend more energy. Before calculating KBZHU for weight loss, you should find out the basic calorie indicators. Nutritionists have adopted a safe value for health - 1500 kcal. The daily calorie intake for a man depends on his activity and age. The number of kcal per day is tabulated and is:

Age, years	Lifestyle	Standard, kcal
	passive
	mobile
	passive
	mobile
	passive
	mobile

BJU ratio for weight loss

The human body is created in such a way that weight loss is possible when a deficit appears - the number of kilocalories expended during active activity will prevail over those received from food. This is not the only requirement. It is important to observe the ratio of BZHU for weight loss. The numbers should be: 50 – 30 – 20%. It follows from this that when organizing meals, it is necessary to increase the proportion of proteins, reducing carbohydrates and fats.

How to implement this in life? It is necessary to create a diet taking into account the requirements for dietary nutrition and change eating habits. It is important to consider:

• Carbohydrates are fast, promoting fat gain and weight gain. These include sweets and baked goods. Slow, giving energy to the body, activating the brain - pasta from durum grain varieties, porridge, greens. Whole grain breads, vegetables, and oranges are useful for losing weight.
• You can get protein by eating low-fat cottage cheese, chicken, milk, beef, fish.

Among the parameters of KBJU, special attention should be paid to fats. They are important substances in the functioning of the body, especially women. It is a mistake to think that reducing the amount of fat will lead to weight loss - there is a high probability of hormonal imbalances. It is worth knowing that consuming unsaturated fats is beneficial; it is necessary to include the following products in the menu:

• lean meat;
• vegetable oil;
• nuts;
• fish oil;
• fatty fish.

How to calculate your daily calorie intake

To say goodbye to extra pounds, it is important to know how to calculate KBZHU for weight loss. The first parameter is the number of calories. You can complete the task using special programs that, like calculators, can automatically calculate values. To find out this important parameter KBZHU, you need to enter data:

• height;
• age;
• degree of activity.

There are still ways to calculate the daily calorie intake without an automatic counter - by special formulas. Based on them, caloric intake is determined - the consumption standard for basal metabolism. It includes the energy costs necessary to ensure the vital functions of the body - sleep, breathing, digestion of food, brain function. The level of activity is taken into account using correction factors:

• no stress, office work – 1.2;
• training three times a week – 1.3;
• daily training loads athlete -1.7.

Formula for calculating calories per day

How to calculate KBJU for weight loss? When determining caloric intake for the day, one of the popular methods is used - the Muffin-Jeor formula for calculating calories. The calculation results are adjusted by correction factors, and if fat burning or weight loss is necessary, they are reduced by 25%. There are differences in calculations depending on gender:

• women – K = 10xM + 6.25xP – 4.92xB – 161;
• men – K = 10xM + 6.25xP – 4.92x B + 5;
• K – calorie content, kcal;
• M – body weight, kg;
• В – age, years;
• P – human height, cm.

• proteins – B = Kx30%: 4;
• fat – F = Kx20%: 9;
• carbohydrates – Y = Kx40%: 4.

How to calculate BJU for weight loss

Knowing the standard values ​​of KBZHU, you can easily determine the values ​​​​necessary to lose extra pounds. How to calculate BJU for weight loss? There are various techniques. This could be a program or a very simple formula for calculating BJU for weight loss. It is based on the mass of a person, which is multiplied by the amount of substance needed for each day. When calculating carbohydrates per kg of weight, the figure is 5 grams. Knowing how to calculate BZHU for weight loss, it is worth considering similar parameters for:

• proteins – 1.2-1.49 g;
• fat – 1 g.

Norm of BZHU per day

If you have the daily KBZHU standard, you can calculate the standards for a specific person, taking into account his age, gender and the tasks that he faces. This could be maintaining a constant weight, losing weight, or gaining weight. Specialists in the field of nutrition have adopted the following norms of BJU per day:

• in grams the proportion is 1:1:4;
• percentage combination – proteins – 30-39, fats – 20-24, carbohydrates – 40-49.

BJU norm for weight loss

Indicators for effective weight loss are determined taking into account the standard values ​​of KBZHU. Professionals were able to calculate that weight loss requires a reduction in the amount of calories, carbohydrates, and fats. It is undesirable to reduce proteins, so the final norm of BZHU for weight loss in percentage ratio looks like this:

• proteins – 40-44;
• fats – 15-19;
• carbohydrates – 30-40.

Video: how to calculate KBJU

Calorie content

The total caloric intake during pregnancy is the sum of the usual caloric intake before pregnancy plus about 340 kcal per day during the 2nd trimester, followed by an increase to 452 kcal in the 3rd trimester. There is no significant change in energy expenditure in the 1st trimester, since weight gain is minimal; therefore, it is not recommended to increase the calorie intake in the 1st trimester.

Basal metabolism increases due to increased metabolism in the uterus and fetus, as well as increased workload on the heart and lungs. Energy costs for fetal growth (about 56 kcal/kg fetal weight/day) account for approximately half of the increased costs of the body during pregnancy, the rest goes to the growth of the placenta, uterus, and increased energy costs of other organs and tissues.

Original: Pregnancy and lactation: physiological adjustments, nutritional requirements and the role of dietary supplements. J Nutr. 2003

Squirrels

Protein is building material, an important component of all cells of the body, the need for it increases with the growth of the fetus, uterus, blood volume, placenta, amniotic fluid, muscle tissue etc. Following American Dietary Guidelines(Institute of Medicine U.S. Recommended dietary allowance, U.S. IOM RDA) protein intake standards are 1.1 g/kg body weight (for athletes up to 2 g/kg body weight). During pregnancy, it is recommended to increase protein intake by 21-25 grams. per day in the 2nd and 3rd trimester. In general, the norms in different sources differ, but the approximate “corridor” is clear from 1.1 to 2 g/kg of body weight.

Fats

Fats are a building material, an important component of the hormonal system, and a necessary element for the absorption of fat-soluble vitamins, etc. The minimum daily allowance for fat is 1 g/kg body weight. Fetal brain development requires sufficient amounts of omega-3 polyunsaturated fatty acids (DHA). But there is no need to immediately run for dietary supplements, there is no reliable evidence of the effect yet food additives no impact on fetal growth and development was detected (again, provided that the diet/nutrition was initially well-balanced). It’s better to add more fish, seafood, nuts, and oils to your diet - these are excellent sources of natural fats, from which you can very easily reach your daily requirement.

Carbohydrates

The main source of energy for the fetus is glucose. The approximate volume of glucose transfer from mother to fetus is about 17-26 g. per day. Determine the amount of carbohydrates in your diet based on your total calorie intake minus the calories of protein and fat consumed.

An example of calculating the calorie content of the diet and the distribution of BZHU

*All figures are arbitrary and naturally require adjustments taking into account individual characteristics and actual energy consumption of a person.

Calorie intake before pregnancy = basal metabolism (about 1,368 kcal) + non-training activity (depending on individual activity) + training activity (depending on the number of calories burned during training) = 1,800 kcal per day (approx. figures are relative to each value will be individual, the reference point is constant weight with constant consumption of the same number of calories, that is, a state of energy balance);

Calorie content and BJU by trimester of pregnancy:

*Proteins – 4 kcal/g, fats – 9 kcal/g, carbohydrates – 4 kcal/g.

1st trimester = 1,800 kcal (we keep calorie content at the current level, since there is no special increase in everything in the first trimester of pregnancy) B - 85.5 g. (at the rate of 1.5 g per kg), F – 57 g. (at the rate of at least 1 g per kg), U – 236 g;

2nd trimester = 2,140 kcal (1,800+340 kcal) B - 96.9 g. (at the rate of 1.7 g per kg), F – 57 g. (at the rate of at least 1 g per kg), U – 309 g;

3rd trimester = 2,252 (1,800+452 kcal) B - 96.9 g. (at the rate of 1.7 g per kg), F – 57 g. (at the rate of at least 1 g per kg), U – 337 g.

Vitamins, minerals and pregnancy

Attention! Vitamins are not candy, consult your doctor before use and be sure to read the limits on the package and do not exceed them.

Essential vitamins in the 1st trimester:

Vitamin A– an important vitamin in the first trimester of pregnancy. It is involved in the development of limbs, skeleton, nervous system, eyes (exceeding dosages can cause complications and the development of heart defects in the fetus);

Vitamin E- an important vitamin in the first trimester of pregnancy. It is involved in the formation of the placenta, and also protects against miscarriage (I already wrote an article about vitamins, and of all the vitamins, vitamin E is best absorbed in its natural form, so eat more vegetables and fruits, there is a lot of vitamin E).

B vitamins– vitamin B9 or folic acid is prescribed in the first trimester, it has a positive effect on the development of the fetus early(formation of the placenta, transfer of genetic information, hemoglobin synthesis, oxygen transfer, development of the nervous system, brain formation, etc.).

Magnesium– important in the first trimester. Relaxes the uterus, reduces tone, improves blood flow, thereby reducing the risk of miscarriage.

Iodine– important at the end of the 1st trimester and in the 2nd trimester. It is important to consult a doctor, especially if you have thyroid disease. Iodine takes an active part in the synthesis of thyroid hormones; they affect the development of the child’s skeleton and mental abilities.

Calcium– important from the second trimester. Necessary for bone formation.

Iron– is part of hemoglobin, carries oxygen throughout the body of the mother and child, is important for the prevention of anemia, reducing the tone of the uterus.

Typically, all these vitamins and minerals are contained in special complexes for pregnant women. I tried different ones (Elevit, MultiTabs, LadyVita Mamas), I recommend again consulting with a doctor, since everything is individual, some complexes have more iron and this is important if you have a risk of developing anemia, others have more magnesium and folic acid , which help relieve uterine tone, etc. It all depends on your specific situation, so I recommend consulting with your doctor. It is also important to understand that most vitamins and minerals should come from food; if pregnancy takes place in the warm season, then a lot of seasonal vegetables and fruits can create an excess of vitamins and vice versa.

Our calculator is designed for those who adhere to a flexible diet, or just want to switch to this nutrition system.

The basic principle of a flexible diet is that you can eat almost anything, as long as the following conditions are met:

• it is necessary to adhere to your individual level of daily calorie intake;
• the correct ratio of proteins, fats, carbohydrates is maintained.

That is, you must provide your body with a stable supply of the correct amount of calories and the required ratio of proteins, fats, carbohydrates (BJU), but the sources of these elements and energy can be represented by an endless number of foods and dishes.

When using a flexible diet, you not only count the total number of calories you consume, but you also need to manage your ratio of calories.

For example, you can spend your entire calorie budget on a pancake breakfast, but remember that you need to provide the right amount of fat and protein. And don’t be surprised that by lunchtime you may feel tired - you’ve used up all the carbohydrates and now you have no energy left.

To calculate your daily calorie intake and optimal macronutrient ratio based on your age, height, weight, gender and level physical activity use this calculator. Apply these results to flexible dieting to lose weight, keep it off, or gain muscle.

Physical activity level

High levels of physical activity are accompanied by higher calorie expenditure. To accurately control your calorie expenditure (and therefore calculate your daily calorie intake), you need to determine how many calories you burn per day. sports activities: for this use our .

Too much physical activity coupled with low calorie intake can lead to muscle catabolism (the breakdown of muscle tissue), which in turn slows metabolism and weight loss. Typically your metabolism starts to slow down after 3 days on a reduced calorie diet.

Weight loss and loss of fat mass do not always mean the same thing: weight can be lost due to loss muscle mass, while the amount of adipose tissue remains the same. To prevent this from happening, it is important to calculate the optimal ratio of macroelements - BZHU.

Incorporating regular exercise into your new lifestyle helps maintain your muscle mass levels even when you are in a calorie deficit.

But remember:

• The body spends 5-25% of total energy expenditure on physical activity, and this is not only special fitness classes, this also includes walking, doing our daily activities, etc.;
• about 10% of energy is spent on digesting food;
• about 60-80% of energy is spent on the basic functioning of the body.

Therefore, physical activity will definitely help in the process of losing weight, but still, the most important thing is limiting calorie intake.

Moreover, it should be taken into account that the body can spend limited quantity calories, it cannot work indefinitely, even if we constantly throw new energy into it. Therefore, if you spent a lot of calories on sports today, your body will optimize your daily calorie expenditure and will spend fewer calories on other processes. As a result, the total daily calorie expenditure of this day will not be much more than yesterday.

Physical activity is very important in itself, for both physical and psychological health, but with its help we can regulate a maximum of 5-25% of our daily energy expenditure.

What happens if there are too few calories? And is it possible to lose weight through diet alone?

With an extremely low calorie intake, muscle catabolism begins, muscles melt, and accordingly, the body begins to spend less energy on its basic life activities. That is, your basal metabolic rate decreases. This means that as soon as you return to your normal diet, you will not only regain your weight, but you will also gain more. Therefore it is very important:

When losing weight, be sure to introduce physical activity; this will help you not to lose muscle mass while reducing your calorie intake or even increase it, which means increasing your basal metabolism. This will help you lose weight much more effectively and prevent you from gaining weight when you return to your normal diet.

Macronutrients: proteins, fats and carbohydrates

Squirrels

Proteins are important for the growth of new tissue as well as the repair of damaged tissue - this is what happens when you exercise.

Squirrels should be yours best friends if you want to gain or maintain muscle mass.

But protein isn't just about muscle, it's also about satiety, which will help you stick to your diet.

Protein sources: eggs, milk, cheese, yogurt, cottage cheese, meat, fish, nuts, beans, peas, lentils, soybeans and other legumes.

Fats

Fat is often wrongly demonized.

Fats can be very helpful in achieving your body shaping goals, they also affect hormones - too little fat can be harmful to the body.

25% of all calories provided by a flexible diet are allocated to fat. This can be adjusted later, but this is what the initial proportion looks like.

Sources of fat: olive oil, coconut oil, natural peanut butter and other nut oils, avocado, almonds, walnut, cashews, red fish, mackerel, egg yolks.

Carbohydrates

Your body uses carbohydrates to make glucose, which is our body's preferred form of fuel or energy. They are the ones who give us the opportunity to stay active.

Fiber, which is important to watch if you want to stay healthy, is also a source of carbohydrates, but it contains no calories.

Sources of carbohydrates: To cereals and cereals, bread, cereals, pasta, potatoes, fruits, vegetables, flour products.

Carbohydrates are simple and complex.

Complex carbohydrates

Complex carbohydrates are digested more slowly, which means the energy released during their processing is distributed by the body evenly throughout its life activities, without turning into fat reserves. And what’s also important is that the energy from complex carbohydrates is evenly released over 3-4 hours, which means that all this time the body will have enough energy and will not require additional food.

Typically, foods containing complex carbohydrates are darker in color than simple ones.

Examples — oats, brown rice, starchy vegetables, whole grain bread.

Simple carbohydrates

Simple carbohydrates are absorbed too quickly, the body does not have time to use them up and they go into fat reserves. In addition, the body receives energy in the form of a short burst, and then a breakdown occurs.

Examples — white rice, white bread, cookies and sweets.

Serving frequency and size

A large portion for one meal, even if you meet your daily calorie intake, can trigger fat deposition.

This occurs in a similar way to assimilation. simple carbohydrates principle: the body immediately receives a lot of calories, a lot of energy, the body may not have time to use it all and then some of the energy may be deposited as fat.

If the daily diet is divided into more small portions - then each meal will contain fewer calories, which the body is more likely to absorb. Also in this case, the load on the digestive organs - the stomach, pancreas, etc. - is reduced.

In addition, it is recommended to eat before any active activity (physical: for example, before a walk, or just before going to work, or even mental - with increased mental activity, the body also spends more energy). But you shouldn’t lie on the couch or sleep after eating.

Calories for reducing fat mass

There is a belief that a pound of fat equals 3,500 calories, so a daily deficit of 500 calories should help you lose a pound of fat per week.

In fact, everything is not quite like that.

In general, the body's energy expenditure gradually decreases as a person begins to lose weight. This means that you will inevitably find yourself at the plateau stage - stopping weight loss. The amount of food that previously led to weight loss will one day lead to weight maintenance. What follows from the warning:

Always try to aim for your daily caloric expenditure at the "Normal Weight Loss" level.

The “Extreme rate of weight loss” level is the most extreme and dangerous to health. Don't try to switch to it right away in hopes of a quick effect. Ultimately, the result may be the opposite of the desired one. This option provides the lowest level of calorie intake that can be considered. It should be seen as the exception rather than the rule. It is healthier to burn fat than to get rid of it through fasting.

Weight loss plateau - why weight stops falling when you reduce calorie intake

Over time, the body adapts to the reduced amount of calories consumed.

The body begins to use energy more efficiently - it slows down metabolism, so it burns less fat. This is why many people reach a weight loss plateau.

At this stage, the only option is to speed up your metabolism by:

• increasing cardio loads, strength training,
• eating “deceptive” food (i.e. periodically introducing high-calorie foods into the diet);
• periodic changes in the number of calories (the so-called “zig-zag” diet - used in our calculator, in a detailed calculation of calorie consumption by day); Link
• changes in the proportions of macroelements.

Important:

Only reducing the number of calories, in the absence of physical activity, will slow down your metabolism, and the moment you return to a “normal” diet, the weight will return again. Try to pay more attention to the exercises.

Learn to eat slowly - Research shows that people who eat quickly tend to be overweight.

Zig-zag diet

For more effective weight loss It is recommended to follow a diet according to the “zig-zag” principle, that is, it is necessary to alternate days according to the level of calorie consumption - sometimes less than the norm, sometimes more than the norm, leaving the calculated amount of calories on average. This prevents the body from adapting to the reduced calorie intake and slows down the metabolism.

For expectant mothers watching their weight, this question is very relevant, because extra pounds accumulate easily, but are difficult to remove, and overweight during pregnancy can cause complicated childbirth. How to correctly count the calories you “eat” every day?

According to established standards, for a successful pregnancy it is necessary that the caloric content of the diet during the first trimester be on average 2200 kcal (this is the average basic need for young women even outside pregnancy). In the second half of pregnancy, due to the growth of the uterus and fetus, the need for kilocalories increases to 2550 kcal. Along with following the rules rational nutrition, you should ensure that the energy value of the products is exactly the same.

With food, the body receives proteins, fats, carbohydrates necessary for life, as well as biologically active substances - vitamins and mineral salts. The amount of energy released during the digestion of a particular food product is called energy value, or calorie content. The need for various nutrients and energy depends on gender, age and nature of work activity. The more energy you expend, the more calories you burn. The most energy-intensive activities are sports, any motor activity. Mental activity accompanied by sedentary life, requires much less calories.

If calories are consumed in excess, they are converted into fat stores in the body. During pregnancy, the need for proteins, a number of vitamins, calcium, phosphorus and iron, and partly for fats, increases, because the mother’s body must also provide for the growing body of the child. But this does not mean that the diet needs to be doubled! "Eating for two" for expectant mother more harmful than beneficial. The calorie content of the diet is increased mainly in the second half of pregnancy, and certainly not by half. It should be remembered that the diet of a pregnant woman is based on special laws.

During this period, a woman needs additional vitamins and minerals. In order to correct the diet, it is advisable to use foods enriched with vitamins and minerals. Similar products are “FrutoNyanya” juices for two “Anemia Prevention”. These juices are fortified with ferrous lactate (iron that is easily absorbed in the digestive tract). Sufficient intake of iron into the body of a pregnant woman is important for the prevention of such a condition as iron deficiency anemia. In addition, “FrutoNyanya” juices for pregnant women “Prevention of Anemia” are enriched with vitamin C, B vitamins, and folic acid, which are necessary to maintain the health of the woman herself, as well as for the full intrauterine development of the child.

Correct calculation

On the packaging of all food products the calorie content is indicated per 100 g. In addition, there are calorie content tables. The algorithm of actions is very simple: you weigh a portion of a particular product - chicken, meat, sausage - and count how many calories it contains. Please note that this can only be done with products that have not been subjected to additional cooking using fats. For example, the calorie content of a boiled piece of meat will be one, and the calorie content of a fried piece will be different, because you need to add the number of calories contained in the oil or fat used for frying. The same applies to salads dressed with vegetable oil or mayonnaise. By the way, on bottles of vegetable oil they usually write how many calories and grams are contained in one tablespoon of oil, since using 100 g of oil at the same time is rare.

So first you weigh the foods, then you calculate their calorie content individually, then add it up and get the result. Soon you will learn to shape the calorie content of each meal depending on your needs. This good habit It will also be useful to you after pregnancy, as it will allow you to control the calorie content of the food you eat, which we sometimes do not notice at all, snacking on candy, cookies, and sandwiches on the go.

Calorie content of some foods (kcal in 100 g ):

Sauces, fats
Rendered fat
Ketchup
Mayonnaise
Light mayonnaise
Creamy margarine
Margarine for baking
Corn oil
Olive oil
Sunflower oil
Butter
Soybean oil
Ghee

Bakery products
Butter pastries
Sushi, gingerbread
Bread Darnitsky
Wheat bread
Rye bread

Fruits
Apricots
Avocado
Quince
Cherry plum
Pineapple
Orange
Bananas
Cowberry
Grape
Cherry
Grapefruit
Pear
Blackberry
Strawberries
Kiwi
Dogwood
Cranberry
Gooseberry
Lemon
Raspberry
Mandarin
Peaches
Plum
Currant
Cherries
Blueberry
Apples

Flour, cereals, pasta
Wheat flour
Rye flour
Cocoa powder
Buckwheat groats
Semolina
Oatmeal
Pearl barley
Wheat groats
Barley groats
Cornflakes
Pasta
Oatmeal
Millet
Rice
Sugar
Soybeans
Beans
Lentils
Barley flakes

Fish and seafood
Granular caviar
Chum salmon caviar
Pollock caviar
Squid
Carp
Fried carp
Chum salmon
Canned food in oil
Canned food in its own juice
Shrimps
Crabs
Bream
Fried salmon
Smoked salmon
Pollock
Sea kale
Navaga
Perch
Cancers
Salaka
Stellate sturgeon
Atlantic herring
Zander
Cod
Sprats in oil
Pike

Vegetables and greens
Eggplant
Melon
Green peas
Zucchini
White cabbage
Brussels sprouts
Sauerkraut
Red cabbage
Cauliflower
Boiled potatoes
Green onion
Onion
Carrot
Fresh cucumbers
Sweet green pepper
Parsley
Tomatoes
Rhubarb
Radish
Radish
Turnip
Salad
Beet
Pumpkin
Dill
Horseradish
Garlic
Spinach
Sorrel
Nuts and seeds
Seeds
Walnuts
Peanut
Pine nuts
Almond
Pistachios
Hazelnut
Raisin
Figs
Kishmish
Dried apricots
Dates
Prunes
Apples

Eggs
Chicken egg (1 pc.)
Egg powder

Dairy products
Acidophilus (3.2% fat)
Cow cheese
Yogurt (1.5%)
Full-fat kefir
Kefir (1%)
Low-fat kefir
Milk (3.2%)
Whole cow's milk
Ice cream
Curdled milk
Ryazhenka
Cream (10%)
Cream (20% fat)
Sour cream (10%)
Sour cream (20%)
Dutch cheese
Lambert cheese
Parmesan cheese
Russian cheese
Sausage cheese
Curd cheeses
Cottage cheese (18% fat)
Low-fat cottage cheese

Meat and meat products
Fatty lamb
Ham
Beef stew
Fried beef
Brisket
Goose
Turkey
Boiled sausage
Semi-smoked sausage
Korean
Rabbit meat
Boiled chicken
Fried chicken
Beef liver
Kidneys
Sausages
Pork chop
Pork stew
Heart
Sausages
Veal
Duck
Beef tongue

Each person is individual, and each formula may have errors. You need to choose the formula that will work for you.

Start with the average, or a formula approximating the average. If the results are not as effective as expected, try the following value: for weight loss - a lower value, for mass gain - a higher value.

Harris-Benedict equation

Basal metabolic rate according to the Harris-Benedict formula is determined taking into account gender, age and body size. The equation was first published in 1918. The formula is suitable for men and women over 18 years of age.

This formula has a fairly large error - according to the Academy of Nutrition and Dietetics, 90% agreement between the results and real data was recorded only in 60% of cases. That is, in 40% of situations the equation may show incorrect data, and mainly in the direction of increase. That is, as a result of the calculation, it may turn out that the need for calories is overestimated and a person begins to consume more calories than he actually needs.

New Harris-Benedict equation

Due to shortcomings of the basic Harris-Benedict formula, an updated equation was published in 1984. Rosa and Schizgal conducted a study on a larger group, with data taken from the research materials of Harris and Benedict in 1928-1935.

This formula already takes into account the features that old formula led to excess calories and therefore this formula was most often used to determine basal metabolism until 1990.

Mifflin Formula - St. George

Over time, people’s lifestyles change, new products appear, nutritional schedules and physical activity change. A new formula has been developed; it does not take into account the body's muscle mass, and is also calculated based on height, weight and age. This equation is used in clinical settings to determine calories based on basal metabolic rate.

According to research by the American Dietetic Association, the Mifflin-San Geor formula turned out to be the most accurate. In other sources it is considered. that this formula is 5% more accurate than the Harris-Benedict formula, but can still give a spread of +-10%. But this equation was only tested on Caucasian patients and therefore may not be accurate for other groups.

Ketch-McArdle formula

The formula was not developed based on weight, but rather on lean muscle mass. Thus, this formula ignores energy aimed at maintaining fat and its accuracy for obese people is lower than for athletic people.

If you're in a good place physical fitness, the result of this equation will be quite accurate for you. If you have just set out on the path to improving your figure, use the Mifflin-San Geor formula.

WHO formula

The World Health Organization formula is based on the Schofield formula (gender, age, weight) taking into account height, which is currently used. Previously used in US dietary guidelines. Based on basal metabolic rate, thermic effect of food, physical activity and thermoregulation.

Based on body area

The formula is suitable for people over 20 years of age. Energy expenditure (or metabolic rate) at rest is proportional to body surface area, usually expressed in kcal per square meter of body surface area per hour (kcal/m2/m). Body surface area can be calculated based on your height and weight.

Calorie calculation

Why do you need to calculate the number of calories per day?

The answer is simple - in order to maintain, gain or lose weight, you need to know how many calories your body consumes. If you want to lose weight, you need to burn more calories than you consume. You only get calories if you eat or drink something. And you have to constantly spend calories - on the work of the body itself, on physical and mental stress.

Average number of calories per day

In general, women require 1500-2000 calories to maintain weight. For men, this value is higher - 2000-2500 calories.

How many calories do you need to lose weight or gain weight?

Using an online calculator, you can calculate the calorie needs that you need for existence, and calculate the number of calories for losing weight, gaining or maintaining weight. Calories are calculated based on weight, height, age and activity. Based on the data received and your desired weight, the calculator will calculate the number of calories you should consume per day to lose, gain or maintain weight. As a rule, calculations are made using several methods that will show an approximate range. This is done to minimize the error of each individual calculation method.

Minimum calories per day for weight loss

The calculation of the number of calories is shown in the “Weight loss” column. "Extreme Weight Loss" will show you the minimum possible calorie values ​​for reference, but it is not recommended to use them. If you reduce your calorie intake below the minimum, your body will begin to burn not only fat, but also muscle to obtain energy. The metabolic rate will drop and even a slight excess of calories will be stored by the body. In addition, muscles consume several times more energy than fat cells. Therefore, burning muscles does not lead to positive results.

Zigzag calories

The calculation results contain a table for calculating calories by day, the so-called “zigzag”. It is believed that best results are obtained if you slightly vary the daily calorie content, observing the average value.

How to count kilocalories

A kilocalorie is a thousand calories. One calorie is how much energy is required to heat 1 ml of water by 1 degree. But there is also a food or dietary calorie, which is equal to a kilocalorie. Product packaging may indicate the calorie content of products as either “kkak” or “cal”, and this will be referred to as kilocalories.

Calorie calculation example

Anna, office worker, two children. Does household chores when not at work. He goes in for sports three times a week. Height 163 cm, weight 65 kg, age 35 years. Wants to reduce weight to 57 kg. According to the Mifflin-San Jeor formula, the daily calorie consumption will be 1833 kcal, on average 1918. To lose weight, Anna needs to reduce her daily calorie intake by about 500 calories per day, that is, consume 1400 kcal.

Should you eat the same amount of calories?

You can stick to the same number of calories per day, or you can move 200-500 calories to the previous or subsequent day from the day of training. Also, if your weight suddenly stops (weight plateau), then consuming calories according to the Zigzag pattern will help move it off the ground.

Is it possible to lose weight only on a diet?

You can lose weight, but when you reduce your daily caloric intake, a person loses not only fat, but also muscle. Try to lead a more active lifestyle, do exercises, add small physical activities

Weight loss rate

Weight gain rate

The ideal amount for increasing muscle mass is 1 kg per month for men and 0.5 kg per month for women. A large increase will lead to an increase not only in muscle, but also in fat.

Should I drink water?

Drinking clean water is necessary when losing weight.

Warning

All calculations are based on mathematical and statistical formulas. But only a doctor can give an accurate assessment and recommendations. Please consult your physician before starting a diet or changing your exercise level.