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 KBZhU for weight loss in order to manage fats, proteins, carbohydrates in a daily diet? What kind of designation is this, what formulas exist for determining the magnitude of these parameters - these are questions that it is desirable to have an answer to 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 large number of people. Women and men strive for weight loss, but not always diets, physical exercise 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 in the preparation of a weight loss diet. You can approach the issue individually and calculate the parameters for a particular person. For convenience, the designation KBZhU is adopted, which has a decoding:
- K - calories - energy obtained from products is spent on the implementation of body functions;
- B - proteins - materials for the construction of cells, systems and organs;
- G - fats - substances that coordinate metabolic processes, create energy reserves;
- U - carbohydrates - life-supporting, helping mental, physical activity.
The optimal content of proteins, fats, carbohydrates in food
Using the KBJU formulas, you can calculate the calorie content for weight loss, 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 using calorie restriction is often difficult. Nutritionists advise first to adjust the ratio between the main substances. The optimal content of proteins, fats, carbohydrates in food with a balance has a proportion of 1:1:4. This norm allows a run-up of up to 25%, therefore, there are percentages of daily dose values:
- proteins - 31-35;
- fats - 16-20;
- carbohydrates - 46-49.
daily calorie intake for women
How to determine KBJU, make a calculation of calories for a woman's weight loss? It is necessary to build on the baseline. Values are dependent on lifestyle, physical activity, age. For example, in pregnant women, the need is 3000 kilocalories. The accepted norm of kcal per day for women, girls:
daily calorie intake for men
The peculiarity of men is that they consume and expend more energy. Before calculating KBZhU with weight loss, you should find out the baseline calorie content. 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 | Life style | Standard, kcal |
| passive | ||
| mobile | ||
| passive | ||
| mobile | ||
| passive | ||
| mobile |
The ratio of BJU for weight loss
The human body is designed in such a way that weight loss is possible when a deficiency appears - the number of kilocalories consumed during vigorous activity will prevail over those received from food. This is not the only requirement. It is important to observe the ratio of BJU for weight loss. The numbers should be: 50 - 30 - 20%. It follows from this that when organizing nutrition, it is necessary to increase the proportion of proteins, reducing carbohydrates with fats.
How to implement it in life? It is necessary to make a diet taking into account the requirements for BJU, change eating habits. It is important to consider:
- Carbohydrates are fast, contributing to the increase in fat, weight gain. These include sweets, flour products. Slow, giving energy to the body, activating the work of the brain - pasta from durum grain varieties, cereals, greens. Useful for weight loss whole grain breads, vegetables, oranges.
- You can get protein by eating fat-free cottage cheese, chicken, milk, beef, fish.
Particular attention among the parameters of KBJU needs to be paid to fats. They are substances important for the functioning of the body, especially for women. It is a mistake to assume that reducing the amount of fat will lead to weight loss - there is a high probability of hormonal imbalance. It is worth knowing - the use of unsaturated fats is useful, it is necessary to include in the food 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 KBJU for weight loss. The first parameter is the number of calories. You can complete the task using special programs that, like calculators, are able to automatically calculate values. To know this important parameter KBZHU, you must enter the data:
- height;
- age;
- degree of activity.
There are other ways to calculate the daily calorie intake without an automatic counter - by special formulas. Calorie is determined from them - the consumption rate for the main metabolism. It includes the energy costs necessary to ensure the vital activity of the body - sleep, breathing, digestion of food, brain function. Accounting for the level of activity is carried out by correction factors:
- lack of workload, 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 calories per day, one of the popular methods is used - the formula for calculating calories Muffin - Jeor. The results of the calculations are adjusted by correction factors, if necessary, fat burning, weight loss are reduced by 25%. There are differences in the calculations depending on gender:
- women - K \u003d 10xM + 6.25xR - 4.92xB - 161;
- men - K \u003d 10xM + 6.25xR - 4.92x B + 5;
- K - calories, kcal;
- M – body weight, kg;
- B – age, years;
- P - human height, cm.
- proteins - B = Kx30%: 4;
- fat - F \u003d Kx20%: 9;
- carbohydrates - Y \u003d Kx40%: 4.
How to calculate BJU for weight loss
Knowing the normative values of KBJU, you can easily determine the values \u200b\u200bnecessary for losing extra pounds. How to calculate BJU for weight loss? There are various techniques. It can 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. In the calculation of carbohydrates per kg of weight, an indicator is introduced - 5 grams. Knowing how to count BJU for weight loss, it is worth considering similar parameters for:
- proteins - 1.2-1.49 g;
- fat - 1 g.
BJU norm per day
If you have a daily standard for KBZhU, you can calculate the standards for a specific person, taking into account his age, gender and the tasks that he faces. It can be maintaining a constant weight, losing weight, gaining mass. Specialists in the field of dietetics adopted the 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 KBJU. Professionals were able to calculate that weight loss requires a reduction in the number of calories, carbohydrates, and fats. It is undesirable to reduce proteins, so the final rate of BJU for weight loss in percentage terms looks like this:
- proteins - 40-44;
- fats - 15-19;
- carbohydrates - 30-40.
Video: how to calculate KBJU
calories
The total calorie intake during pregnancy is made up of the usual caloric intake before pregnancy plus about 340 kcal per day during the 2nd trimester, with a subsequent increase to 452 kcal for the 3rd trimester. There is no significant change in energy consumption in the 1st trimester, since weight gain is minimal, therefore, it is not recommended to increase the calorie content of the diet in the 1st trimester.
The basal metabolic rate is increased by increasing the metabolism of the uterus and fetus, as well as increasing the workload on the heart and lungs. Energy costs for fetal growth (about 56 kcal / kg of fetal weight / day) are approximately half of the increased costs of the body during pregnancy, the rest goes to the growth of the placenta, uterus, 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 construction material, an important component of all body cells, 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 norms 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. a 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 both a building material and an important component of the hormonal system, and a necessary element for the absorption of fat-soluble vitamins, etc. The minimum daily allowance for fats is 1 g/kg of body weight. Brain development in the fetus requires an adequate supply of omega-3 polyunsaturated fatty acids (DHA). But you don’t need to immediately run after dietary supplements, so far there is reliable evidence of the effect food additives on the growth and development of the fetus was not detected (again, subject to an initially well-balanced diet / nutrition). It is better to add more fish, seafood, nuts, oils to your diet - these are excellent sources of natural fats, from which you can very easily gain your daily allowance.
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 grams. in a day. Determine the amount of carbohydrates in the diet based on the total caloric content of the diet minus the calories of protein and fat consumed.
An example of calculating the calorie content of the diet and the distribution of BJU
*All figures are conditional and naturally require adjustment taking into account individual characteristics and actual energy consumption of a person.
Pre-pregnancy calories = basal metabolic rate (about 1,368 kcal) + non-training activity (depending on individual activity) + training activity (depending on calories burned in training) = 1,800 kcal per day each value will be individual, the reference point is a constant weight with constant consumption of the same number of calories, that is, a state of energy balance);
Calorie content and BJU by trimesters of pregnancy:
* Proteins - 4 kcal/g, fats - 9 kcal/g, carbohydrates - 4 kcal/g.
1 trimester = 1,800 kcal (we keep the calorie content at the current level, since there is no special increase in everything in the first trimester of pregnancy) B - 85.5 gr. (at the rate of 1.5 gr. per kg), F - 57 gr. (at the rate of at least 1 g per kg), U - 236 gr.;
2 trimester = 2,140 kcal (1,800 + 340 kcal) B - 96.9 gr. (at the rate of 1.7 gr. per kg), F - 57 gr. (at the rate of at least 1 g per kg), U - 309 gr.;
3rd trimester = 2,252 (1,800 + 452 kcal) B - 96.9 gr. (at the rate of 1.7 gr. per kg), F - 57 gr. (at the rate of at least 1 gr. per kg), U - 337 gr.
Vitamins, minerals and pregnancy
Attention! Vitamins are not sweets, consult your doctor before use and be sure to read the norms on the package and do not exceed them.
The main vitamins in the 1st trimester:
Vitamin A- an important vitamin in the first trimester of pregnancy. It is involved in the development of the limbs, skeleton, nervous system, eye (exceeding dosages can cause complications, the development of heart disease 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 vitamins, it is vitamin E that 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 on early term(placenta formation, genetic information transfer, hemoglobin synthesis, oxygen transfer, nervous system development, brain formation, etc.).
Magnesium important in the first trimester. Relaxes the uterus, reduces tone, improves blood flow, thereby reducing the risk of abortion.
Iodine- important at the end of the 1st trimester and in the 2nd trimester. It is important to consult a doctor, especially with thyroid diseases. Iodine takes an active part in the synthesis of thyroid hormones, they affect the development of the skeleton, the mental abilities of the child.
Calcium- important from the second trimester. Essential for bone formation.
Iron- be part of hemoglobin, transports oxygen throughout the body of the mother and child, it is important for the prevention of anemia, reducing the tone of the uterus.
Usually all these vitamins and minerals are contained in special complexes for pregnant women. I tried different ones (Elevit, MultiTabs, LadyVita Mamas), I again recommend consulting a doctor, since everything is individual, in some complexes there is more iron and this is important if you have a risk of developing anemia, in others there is more magnesium and folic acid , which help relieve the tone of the uterus, 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 with food, if pregnancy takes place in the warm season, then there are a lot of seasonal vegetables and fruits, an excess of vitamins can be created and vice versa.
Our calculator is designed for those who follow a flexible diet, or just want to switch to a flexible diet.
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.
That is, you must provide your body with a stable intake of the correct amount of calories and the necessary 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 consumed, but you also need to manage the ratio of BJU.
For example, you can spend your entire calorie budget on pancakes for breakfast, but remember that you need to provide the right amount of fat and protein. And do not be surprised that by lunchtime you may feel tired - you have 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. Use these results for a flexible diet to help you lose weight, maintain weight, or build muscle.
Physical activity level
A high level of physical activity is accompanied by a higher calorie expenditure. In order to accurately control calories burned (and therefore calculate the daily calories required for consumption), it is necessary to determine how many calories you burn per day. sports activities: use our .
Too much physical activity combined with a low calorie intake can lead to muscle catabolism (destruction of muscle tissue), which in turn slows metabolism and weight loss. Metabolism usually starts to slow down after 3 days on reduced calories.
Weight loss and fat loss do not always mean the same thing: weight can go away 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 macronutrients - BJU.
Incorporating regular exercise into your new lifestyle helps maintain muscle mass levels even when in a calorie deficit.
But remember:
- 5-25% of the total energy consumption the body spends on physical activity, and this is not only special fitness classes, this includes walking, doing our daily activities, etc .;
- about 10% of energy is spent on digestion of food;
- about 60-80% of the energy is spent on the basic vital activity of the body.
Therefore, physical activity will certainly help in the process of losing weight, but, nevertheless, the most important thing is to limit calorie intake.
Moreover, it should be borne in mind that the body can spend per day 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, the body optimizes daily calorie expenditure and spends less 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 it we can regulate a maximum of 5-25% of our daily energy expenditure.
What happens if there are too few calories? Can you lose weight just by dieting?
With an extremely low calorie intake, muscle catabolism begins, muscles melt, and accordingly, the body begins to spend less energy on its main life activity. That is, your basal metabolism decreases. And this means that as soon as you return to your usual diet, you will not only regain your weight, but also gain more. Therefore, it is very important:
when losing weight, it is imperative to introduce physical activity, this will help not to lose muscle mass while reducing calorie intake or even increase it, which means increasing basal metabolism. This will help you lose weight much more effectively and prevent you from gaining weight when you return to your regular diet.
Macronutrients: proteins, fats and carbohydrates
Squirrels
Proteins are important for the growth of new tissues as well as for the repair of damaged ones, which is exactly what happens when you exercise.
Squirrels should be yours best friends if you want to gain or maintain muscle mass.
But proteins are not only muscles, they are also a feeling of satiety that 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 mistakenly demonized.
Fats can be very helpful in achieving your body shaping goal, they also affect hormones - too little fat can be detrimental to the body.
25% of all calories in a flexible diet come from fat. This can be adjusted later, but this is what the initial proportion looks like.
Fat sources: olive oil, coconut oil, natural peanut butter and other nut oils, avocado, almonds, Walnut, cashew, red fish, mackerel, egg yolks.
Carbohydrates
Your body uses carbohydrates to make glucose, which is our body's preferred fuel or energy source. They are what make it possible for us to stay active.
Fiber, which is important to keep an eye on if you want to stay healthy, is also a source of carbohydrates, but it does not contain 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 absorbed more slowly, which means that the energy released during their processing is distributed by the body evenly to its vital activity, without turning into fat reserves. And more importantly, energy from complex carbohydrates is evenly released within 3-4 hours, which means that all this time the body will have enough energy and it will not require additional food.
Usually products containing complex carbohydrates have a darker color than plain 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 there is a breakdown.
Examples — White rice, white bread, cookies and sweets.
Frequency and serving size
A large portion for one meal, even if the daily calorie intake is observed, can provoke the deposition of fat.
This happens according to a principle similar to the assimilation of simple carbohydrates: a lot of calories, a lot of energy immediately enter the body, the body may not have time to use it all, and then part of the energy can be deposited in the form of fat.
If the daily ration is divided into large quantity small portions - then each meal will receive fewer calories that the body will absorb more likely. Also in this case, the load on the digestive organs is reduced - the stomach, pancreas, etc.
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 should not lie on the couch or sleep after eating.
calories for fat loss
There is an opinion that a pound of fat equals 3,500 calories, so a daily deficit of 500 calories should help you get rid of a pound of fat per week.
In fact, everything is not quite right.
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 stage of a plateau - stopping weight loss. The amount of food that previously led to weight loss will one day lead to its maintenance. What the warning comes from:
Always try to aim for your daily calorie intake at the "Normal Weight Loss" level.
The level "Extreme Weight Loss Rate" is the most extreme and dangerous to health. Do not try to immediately switch to it in the hope of a quick effect. The end result may be the opposite of what you want. This option provides the lowest level of calorie intake that can be considered at all. 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 When You Reduce Calorie Intake, Weight Stops Falling
Over time, the body adapts to the reduced calorie intake.
The body begins to use energy more efficiently - it slows down the metabolism, so it burns less fat. That is why many achieve a plateau (stop) weight loss.
At this stage, the only option is to speed up the metabolism by:
- increased cardio, strength training,
- the use of "deceptive" food (i.e. periodically introduce 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 intake by day); Link
- changes in the proportions of macronutrients.
Important:
Only reducing the number of calories in the absence of physical activity will slow down the metabolism, and the moment you return to the "normal" diet, the weight will return. Try to pay more attention to the exercises.
Learn to eat slowly - studies show that people who eat fast tend to be overweight.
zigzag 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 intake - sometimes less than the norm, then more than the norm, leaving an average of the calculated number of calories. This prevents the body from adapting to reduced calorie intake and slowing down the metabolism.
For expectant mothers who watch their weight, this issue is very relevant, because overweight easily accumulate, but with great difficulty leave, besides excess weight during pregnancy can provoke complicated childbirth. How to correctly calculate the calories that you "eat" every day?
According to established norms, for a successful pregnancy, it is necessary that the calorie content of the diet during the first trimester averages 2200 kcal (this is the average basic need for young women outside of pregnancy). In the second half of pregnancy, due to the growth of the uterus and fetus, the need for kilocalories rises to 2550 kcal. Along with following the rules rational nutrition, you should make sure that the energy value of the products is just that.
With food, the body receives the proteins, fats, carbohydrates necessary for life, as well as biologically active substances - vitamins and mineral salts. The amount of energy released during the assimilation of a particular food product is called the energy value, or calorie content. The need for various nutrients and energy depends on gender, age and the nature of work. The more energy you expend, the more calories you burn. The most energy-intensive activities are sports, any physical activity. mental activity accompanied by in a sedentary manner life, requires much less calories.
If calories come in excess, they are converted in the body into fat stores. During pregnancy, the need for proteins, a number of vitamins, calcium, phosphorus and iron increases, and partly for fats, because the mother's body must also provide the growing body of the child. But that doesn't mean you have to double your diet! "Eat for two" for future mother more harmful than helpful. The calorie content of the diet is increased mainly in the second half of pregnancy, and certainly not twice. It should be remembered that the diet of a pregnant woman is built according to special laws.
During this period, a woman needs additional intake of vitamins and minerals. In order to correct the diet, it is advisable to use foods enriched with vitamins and minerals. Similar products are juices "FrutoNyanya" for two "Prevention of anemia". These juices are fortified with iron lactate (iron that is easily absorbed in the digestive tract). Sufficient intake of iron in 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 “Anemia Prevention” 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 packages of all food products, the calorie content is indicated per 100 g. In addition, there are calorie 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 undergone additional cooking with 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 another, 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 with vegetable oil they usually write how many calories and grams are contained in one tablespoon of oil, since the simultaneous use of 100 g of oil is a rarity.
So first weigh the products, then calculate their calorie content separately, then plus it and get the result. Soon you will learn how to shape the calorie content of each meal depending on your needs. This good habit It will also come in handy 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 the go with sweets, cookies, sandwiches.
Calorie content of certain foods (kcal per 100 g ):
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Sauces, fats |
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Fat melted |
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Ketchup |
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Mayonnaise |
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Mayonnaise light |
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Cream margarine |
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Margarine for baking |
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Corn oil |
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Olive oil |
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Sunflower oil |
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Butter |
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soybean oil |
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Ghee butter |
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Bakery products |
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Sweet pastries |
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Drying, gingerbread |
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Bread Darnitsky |
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wheat bread |
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Rye bread |
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Fruits |
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apricots |
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Avocado |
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Quince |
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cherry plum |
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A pineapple |
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Orange |
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Bananas |
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Cowberry |
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Grape |
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Cherry |
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Grapefruit |
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Pear |
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Blackberry |
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strawberries |
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Kiwi |
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Dogwood |
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Cranberry |
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Gooseberry |
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Lemon |
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Raspberries |
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Mandarin |
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Peaches |
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Plum |
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Currant |
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Cherries |
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Blueberry |
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Apples |
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Flour, cereals, pasta |
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Wheat flour |
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Rye flour |
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cocoa powder |
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Buckwheat groats |
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Semolina |
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oatmeal |
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Pearl barley |
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Wheat groats |
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Barley groats |
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Cornflakes |
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Cereals |
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Millet |
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Rice |
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Sugar |
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Soya |
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Beans |
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Lentils |
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barley flakes |
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Fish and seafood |
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Caviar granular |
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Caviar caviar |
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Pollack caviar |
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Squid |
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Carp |
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Fried carp |
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Keta |
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Canned oil |
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Canned food in own juice |
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Shrimps |
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Crabs |
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Bream |
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Fried salmon |
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Smoked salmon |
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Pollock |
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sea kale |
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Navaga |
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Perch |
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crayfish |
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herring |
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Stellate sturgeon |
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Atlantic herring |
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Zander |
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Cod |
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Sprats in oil |
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Pike |
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Vegetables and greens |
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eggplant |
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Melon |
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Green pea |
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Zucchini |
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White cabbage |
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Brussels sprouts |
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Sauerkraut |
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red cabbage |
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Cauliflower |
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Boiled potatoes |
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Green onion |
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Bulb onions |
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Carrot |
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fresh cucumbers |
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Sweet green pepper |
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Parsley |
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Tomatoes |
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Rhubarb |
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Radish |
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radish |
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Turnip |
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Salad |
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Beet |
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Pumpkin |
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Dill |
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Horseradish |
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Garlic |
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Spinach |
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Sorrel |
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Nuts and seeds |
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Seeds |
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walnuts |
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Peanut |
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Pine nuts |
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Almond |
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pistachios |
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Hazelnut |
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Raisin |
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figs |
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Kishmish |
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Dried apricots |
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Dates |
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Prunes |
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Apples |
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Eggs |
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Chicken egg (1 pc.) |
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Egg powder |
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Dairy |
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Acidophilus (3.2% fat) |
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Brynza cow |
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Yoghurt (1.5%) |
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Kefir fat |
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Kefir (1%) |
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Fat-free kefir |
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Milk (3.2%) |
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Whole cow's milk |
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Creamy ice cream |
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curdled milk |
|
|
Ryazhenka |
|
|
Cream (10%) |
|
|
Cream (20% fat) |
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|
Sour cream (10%) |
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|
Sour cream (20%) |
|
|
Dutch cheese |
|
|
Lamber cheese |
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|
parmesan cheese |
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|
Russian cheese |
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|
Sausage cheese |
|
|
curd curds |
|
|
Curd (18% fat) |
|
|
Low-fat cottage cheese |
|
|
Meat and meat products |
|
|
Fat lamb |
|
|
Ham |
|
|
Beef stew |
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|
Roast beef |
|
|
Brisket |
|
|
Goose |
|
|
Turkey |
|
|
boiled sausage |
|
|
Semi-smoked sausage |
|
|
Loin |
|
|
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 an error. You need to choose the formula that will work for you.
Start with the average, or a formula that approximates the average. If the results are not as effective as expected, try the following value: for weight loss - a lower value, for weight 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 rather large error - according to the Academy of Nutrition and Dietetics, 90% coincidence of results with real data was recorded only in 60% of cases. That is, in 40% of situations, the equation can show incorrect data, and, mainly, upwards. 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.
The New Harris-Benedict Equation
Due to shortcomings in the basic Harris-Benedict formula, an updated equation was published in 1984. Rosa and Shizgal conducted a study on a larger group, with data taken from the research papers of Harris and Benedict in 1928-1935.
This formula already takes into account the features that old formula led to an excess of calories and therefore this formula was more often used to determine the basic metabolic rate until 1990.
Mifflin Formula - San Jeora
Over time, the way of life of people also changes, new products appear, the schedule of food, physical activity changes. A new formula has been developed, it does not take into account the muscle mass of the body, and is also calculated based on height, weight and age. This equation is used clinically to determine calories based on basal metabolic rate.
According to research by the American Dietetic Association, the Mifflin-St. Jeor formula turned out to be the most accurate. considered in other sources. that this formula is more accurate than the Harris-Benedict formula by 5%, but can still give a spread of + -10%. But this equation has only been tested on patients in the Caucasian group and therefore may not be accurate for other groups.
Ketch-McArdle Formula
The formula was not derived on the basis of weight, but on the basis of lean muscle mass. Thus, this formula ignores the energy devoted to maintaining fat and its accuracy for obese people is lower than for people with an athletic physique.
If you are in good physical form, the result of this equation will be accurate enough for you. If you have just stepped on the path of improving your figure, use the Mifflin-St. Jeor formula.
WHO Formula
The World Health Organization formula is based on the Schofield formula (sex, age, weight) adjusted for height and is currently in use. 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 as kcal per square meter of body surface area per hour (kcal/m2/m). Body surface area can be calculated from your height and body weight
Calorie calculation
Why is it necessary to calculate the number of calories per day?
The answer is simple - to keep, gain or lose weight, you need to know how many calories your body consumes. If you want to lose weight, you need to spend more calories than you consume. You only get calories if you eat or drink something. And you have to spend calories constantly - for the work of the body itself, for physical and mental stress.
Average number of calories per day
Generally, women need 1500-2000 calories to maintain their weight. For men, this value is greater - 2000-2500 calories.
How many calories are required to lose weight or gain mass
With the help of an online calculator, you can calculate the calorie requirement that you need for your existence, and calculate the number of calories for losing weight, gaining or maintaining weight. Calories are calculated by weight, height, age and activity. Based on the data and your desired weight, the calculator will calculate the number of calories you need to consume per day to lose, gain or maintain weight. As a rule, calculations are made by 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 the amount of calorie intake below the minimum, then the body will begin to burn not only fat, but also muscle to get 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 results of the calculation include a table for calculating calories by day, the so-called "zigzag". It is believed that top scores are obtained by slightly varying the daily calorie content, observing the average value.
How to count kilocalories
A kilocalorie is a thousand calories. One calorie is how much energy it takes to heat 1 ml of water by 1 degree. But there is also a food or dietary calorie equal to a kilocalorie. On product packages, the calorie content of products can be indicated both "kkak" and "cal", and this will denote 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 Zheor formula, the daily calorie intake will be 1833 kcal, with an average of 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 Number of Calories?
You can stick to the same number of calories per day, or you can move 200-500 calories to the previous or next day from the day of training. Also, if the weight has suddenly stopped (weight plateau), then eating calories according to the Zigzag scheme will help move it off the ground.
Can you lose weight on a diet alone?
You can lose weight, but by reducing the daily calorie intake, a person loses not only fat, but also muscles. Try to lead a more active lifestyle, do exercises, add small physical activity
Weight loss rate
Weight gain rate
Ideal 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 you drink water?
Drinking pure water is essential for weight loss.
Warning
All calculations are based on mathematical and statistical formulas. But only a doctor can give an accurate assessment and recommendations. Please consult your doctor before starting a diet or changing your exercise level.
