Daily norm calories is the total number of kilocalories that you can consume during the day to avoid gaining weight. Losing weight according to this scheme during the diet will be gradual and correct. With this approach, you can consume different foods without limiting yourself to your favorite dishes. Of course, each candy or white bread sandwich will need to be calculated on its menu.
Calculation of calories for weight loss during the diet, you can do it manually using formulas, or you can use our online calculator calories. To calculate, just indicate your age, weight and height. Formulas from well-known nutritionists will be presented to your attention, so you should not doubt their accuracy. This article will help you choose the right way for weight loss, based on accurate calorie calculations for each day. You will also learn the basic rules for creating your menu. A balanced diet and accurate calorie counting are the two main levers that influence the gradual loss of excess weight.
Online calorie calculator
Weight loss calculator
KBZHU calculation calculator
| Your age | 0-3 months 4-6 months 7-12 months 1-3 years 4-6 years 6 years (schoolchild) 7-10 years 11-13 years 14-17 years 18-29 years 30-39 years 40-59 years 60-74 years over 75 years |
| Floor: |
Pregnant: yes nursing (1-6 months) nursing (7-12 months) pregnant: no Your weight in kg. |
| Your physical activity | light physical activity light physical activity moderate physical activity high physical activity very high physical activity |
Calorie calculator
Why you need to count calories
Dairy products
| PRODUCT | PROTEINS | FATS | CARBOHYDRATES | KKAL |
| Low-fat kefir | 3 | 0,1 | 3,8 | 30 |
| Full-fat kefir | 2,8 | 3,2 | 4,1 | 59 |
| Milk | 2,8 | 3,2 | 4,7 | 58 |
| Ryazhenka | 3 | 6 | 4,1 | 85 |
| Sour cream 10% | 3 | 10 | 2,9 | 116 |
| Sour cream 20% | 2,8 | 20 | 3,2 | 206 |
| Special cheeses and curd mass | 7,1 | 23 | 27,5 | 340 |
| Processed cheese | 24 | 13,5 | 0 | 226 |
| Low-fat cottage cheese | 18 | 0,6 | 1,5 | 86 |
| Mayonnaise | 3,1 | 67 | 2,6 | 627 |
| Vegetable oil | 0 | 99,9 | 0 | 899 |
| Butter | 0,6 | 82,5 | 0,9 | 748 |
Bread and cereals
Vegetables and fruits
| PRODUCT | PROTEINS | FATS | CARBOHYDRATES | KKAL |
| Zucchini | 0,6 | 0,3 | 5,7 | 27 |
| White cabbage | 1,8 | – | 5,4 | 28 |
| Cauliflower | 2,5 | – | 4,9 | 29 |
| Potato | 2 | 0,1 | 19,7 | 83 |
| Red carrots | 1,3 | 0,1 | 7 | 33 |
| cucumbers | 0,8 | – | 3 | 15 |
| Radish | 1,2 | – | 4,1 | 20 |
| Salad | 1,5 | – | 2,2 | 14 |
| Beet | 1,7 | – | 10,8 | 48 |
| Tomatoes | 0,6 | – | 4,2 | 19 |
| Spinach | 2,9 | – | 2,3 | 21 |
| Bananas | 1,5 | – | 22,4 | 91 |
| Cherry | 0,8 | – | 11,3 | 49 |
| Pomegranate | 0,9 | – | 11,8 | 52 |
| Pear | 0,4 | – | 10,7 | 42 |
| Apples | 0,4 | – | 11,3 | 46 |
| Orange | 0,9 | – | 8,4 | 38 |
| Grapefruit | 0,9 | – | 7,3 | 35 |
| Lemon | 0,9 | – | 3,6 | 31 |
| Grape | 0,4 | – | 17,5 | 69 |
| Raspberry | 0,8 | – | 9 | 41 |
Dried fruits and beans
Meat
| PRODUCT | PROTEINS | FATS | CARBOHYDRATES | KKAL |
| Mutton | 16,3 | 15,3 | 0 | 203 |
| Beef | 18,9 | 12,4 | 0 | 187 |
| Rabbit | 20,7 | 12,9 | 0 | 199 |
| Pork lean | 16,4 | 27,8 | 0 | 316 |
| Pork is fatty | 11,4 | 49,3 | 0 | 489 |
| Veal | 19,7 | 1,2 | 0 | 90 |
| Beef Heart | 15 | 3 | 0 | 87 |
| Beef Tongue | 13,6 | 12,1 | 0 | 163 |
| Pork liver | 18,8 | 3,6 | 0 | 108 |
| Pork heart | 15,1 | 3,2 | 0 | 89 |
| Pork tongue | 14,2 | 16,8 | 0 | 208 |
| Turkey | 21,6 | 12 | 0,8 | 197 |
| Chickens | 20,8 | 8,8 | 0,6 | 165 |
| Ducks | 16,5 | 61,2 | 0 | 346 |
Sausages
Eggs
| PRODUCT | PROTEINS | FATS | CARBOHYDRATES | KKAL |
| Chicken egg | 12,7 | 11,5 | 0,7 | 157 |
Fish and seafood
Sweets
It is necessary to use a calorie counter not only during the diet, but also during normal eating. The main thing is to strictly monitor the minimum and maximum threshold for daily coloring. Accurate calculations in the process of losing weight are the key to proper and balanced nutrition.
Calorie calculator for weight loss or weight gain (weight loss calculator) is a free online service that allows men and women to plan their daily diet to maintain or adjust their current weight. As a result of instant calculation, you get the exact calorie content of dishes for weight gain or weight loss.
What does the weight loss calculator show?
Excess weight is the scourge of our time. Many people want to get rid of the hated kilograms, for this they constantly go on a diet, not allowing themselves anything extra. And often they do not achieve the desired result, because refusing the required amount of food can cause irreparable harm to the human body.
When it comes to losing weight, as when gaining weight, an accurate calculation of your daily calorie intake is important. Using a special calculator, you can find out what the calorie content of your daily diet should be to maintain your current body weight, to increase it, or to lose weight within the planned time frame.
When calculating the number of calories using an online weight loss calculator, gender and age, height and weight, as well as the level of physical activity are taken into account. The service is universal, i.e. Suitable for both men and women of different ages.
How to calculate calorie intake using a weight loss calculator
To determine the calorie content of the daily diet, enter the appropriate numbers in the specified fields.
If you want to get rid of extra pounds, then select the “Lose weight” option. The calculator will calculate the total calorie content of the daily diet required to lose weight and achieve the desired weight within the specified time frame.
When you select the second option, “Gain weight,” the service determines how much you need to increase your calorie intake in order for your body weight to increase.
In addition, the weight loss calculator shows the number of calories needed to maintain your current weight. Use the information received when planning your daily menu.
Important! It should be remembered that for safe weight loss the total caloric content of the diet should not be lower than 1200 kcal per day.
This calculator is recommended to be used in combination with other counters that help determine calorie intake and daily calorie consumption. Solving the problem in a complex will allow us to develop effective diet and plan a sports schedule, taking into account weight loss even while doing housework or during leisure.
- (Body Mass Index)
- for various types of activity
For the good functioning of all systems of the human body, a constant supply of energy is necessary, which will ensure the functioning of the heart, blood vessels and other organs. It comes with food. Calories are a measure of how much energy each food contains. Its reserves are important for humans. Fats, carbohydrates, protein are the components of this energy.
Calorie intake per day
Calorie expenditure must correspond to the amount of nutrient intake. The norm per day depends on the age, gender of the person, his physical activity. According to medical research, the approximate daily dose is:
| Physical activity |
|||
| 18 – 40 years old | |||
| 40 – 60 years | |||
| Athletes |
|||
| 60 – 70 years |
Quantity for weight loss
Contrary to popular belief, A calorie deficit is achieved not by food restrictions, but by reducing the energy value of dishes. Therefore it is of great importance proper nutrition– choosing foods and cooking methods that promote weight loss. The maximum effect can be obtained only by combining diet and exercise.
How to count calories correctly
Many recipes immediately indicate the calorie content of the dish. When cooking on your own, in order to choose a calculation method, you need to know the characteristics of the products: whether they retain their calorie content during processing, how the energy value changes depending on the cooking method. So, when cooked, cereals, vegetables and meat change their volume, but cannot reduce calorie content. For example, 200 raw chicken meat contains 220 kcal. After cooking: 150 g and the same 220 kcal. But when frying, the calorie content will increase due to the oil used.
To make the calculation, you need to consider the following:
- In a finished dish, counting calories for weight loss is obtained by summing them from all ingredients: a serving of semolina porridge will include calories from cereal, milk, and butter.
- If you plan to eat part of the dish, divide the total calorie content into parts:
- 300 grams of buckwheat are cooked, 1/3 of it is eaten. The amount of calories per 100 grams will be eaten;
- 10 cutlets prepared. The total calorie content must be divided by 10. You will get the number of units of one cutlet.
For weight loss
Some tips will help you make the calculation correctly. To reduce the amount of calories you need:
- Constantly keep a food diary and monitor the calorie content of your food.
- Use a kitchen scale rather than determine the mass by eye.
- Weigh raw and ready-to-cook foods (boneless meats).
- Plan your menu in advance.
- When preparing a complex dish, use the calorie table.
Calculation of calories per day
General condition A person's metabolism is determined by their metabolic rate. Properly chosen foods do not allow your metabolism to slow down. The optimal daily caloric intake will ensure the functioning of all vital systems. Therefore, it is important to know how to calculate the number of calories for weight loss.
- 1.2 – with weak physical activity;
- 1.5 – at medium;
- 1.6 – at daily workout;
- 1.8 – at strength exercises;
- 1.9 – at physical work and active lifestyle.
Formula
You can use special formulas when calculating daily caloric intake And. The most popular are:
1. Harris-Benedict principle:
- for women: 447.593 + (9.247 x weight (kg) + (3.098 x height (cm) – (4.330 x age (yy);
- for men: 88.362 + (13.397 x weight (kg) + (4.799 x height (cm) – (5.677 x age (yy).
2. Mifflin-San Geor system. Takes into account the rhythm of life.
- for women: (10 × weight (kg) + (6.25 × height (cm) – (5 × age (yy) – 161;
- for men: (10 × weight (kg) + (6.25 × height (cm) – (5 × age (yy) + 5.
3. Ketch-McArdle formula. 370 + (21.6 x muscle mass body).
Another, more modern, formula for calculating calories has been developed. The actions are:
- Height (cm) multiplied by 1.8.
- Weight (kg) multiplied by 9.6.
- Age multiplied by 4.7.
- Sum the results from points 1 and 2 with the number 655.
- Subtract the figure obtained in step 3 from the figure obtained in step 4.
- Multiply final result to the physical activity coefficients given above.
Table
Learn to determine the value of your diet, daily calorie content, learn how to calculate calories for weight loss. Remember that when cooking you need to take into account the composition of dressings and sauces. Special tables of caloric content of common foods have been developed:
- fats, oils, margarine;
- dairy products;
- flour, bread and bakery products;
- fruits, berries;
- nuts;
- legumes;
- croup;
- vegetables;
- mushrooms;
- meat, offal and poultry;
- sausages;
- smoked and canned meats;
- fish and seafood;
- various types caviar;
- dried fruits;
- sweets.
- K – calories
- B – proteins
- F - fats
- U - carbohydrates
Calories are needed to give you the energy to function properly. The number of calories in food depends on the energy value of the food. How many calories a person needs depends on their age, height, weight, gender and activity level. People who consume more calories than they normally burn daily activities or during physical exercise will be overweight.
How to calculate your metabolism (kbju).
You've probably already come across the concept of “basal metabolism”.
Basic is the metabolism at rest, it can be calculated using the formula:
- for men
Basal metabolic rate (kcal) = weight (kg) x 24.2
- for women
Basal metabolic rate (kcal) = weight (kg) x 22
You can more accurately determine your basal metabolic rate (basal metabolism) using diagnostics done at a medical center.
The body's metabolism at rest, i.e. only to maintain vital functions, without taking into account physical activity. Accordingly, any activity will add 10-20% (activity effect) to the base metabolism. For those who want to lose weight
you need to create a deficit of about 20%. This doesn’t mean you can’t eat “sweets.” For such products, a ratio of 15-20% of your daily diet is provided.
Calorie calculator for weight loss IIFYM
The principle of a flexible diet:
IIFYM – “If It Fits Your Macros”” – if it suits your macronutrients
You need to consume the right balance of carbohydrates, proteins, fats and water so that the body can achieve its own goals. correct weight to function and keep us healthy and strong. - This is not a diet with low fats or carbohydrates, but a balance of all substances.
✓ online calculator will help you correctly calculate KBZHU for weight loss
Calculate KBZHU for weight loss using a calculatorwill allow you to get answers to the questions:
- how many calories, proteins, fats and carbohydrates you need per day;
- how much you need to increase or decrease your calorie intake in order to smoothly lose or gain weight;
- Are you eating enough fats and proteins?
- Fat: 1 gram = 9 calories
- Protein: 1 gram = 4 calories
- Carbohydrates: 1 gram = 4 calories
- Alcohol: 1 gram = 7 calories
Fats burn in the fire of carbohydrates
It is carbohydrates that help burn fat. Therefore, to lose weight, choosing higher carbohydrates and a lower percentage of fat can achieve the desired weight without compromising your health.
Attention: Before using any methods that may affect your health, consult your doctor. Any calculation is not intended for you if you already have health problems.
PROTEINS / FATS/ CARBOHYDRATES
50% carbohydrates (4 calories per gram)
30% protein (4 calories per gram)
20% fat (9 calories per gram)
PROTEIN:
Protein is required to develop muscles and increase our metabolism, but we can only absorb 25-40 grams per meal. And your age is also important. Too much protein in our system is processed by our kidneys and liver. Even though protein contains no fat, excess will be converted to fat.
CARBOHYDRATES:
Carbohydrates are essential for all of our body systems to function properly. Brain and central nervous system almost completely dependent on glucose.
Nutrient-dense carbohydrates increase micronutrient intake, control blood sugar levels, and are a major source of energy.
Keeping carbs to a minimum will make you tired and hungry.
Excess fast carbohydrates (highly processed carbohydrates) increase insulin levels in the blood and ultimately lead to the accumulation of fat in the body.
So no need to reduce good carbohydrates, enrich your diet a large number fresh fruits and vegetables for endless energy throughout the day!
FATS:
There are many reasons why fats should be present in our diet.
- To balance our hormones.
- Formation of our brain and nervous system.
- Healthy skin and hair.
- For the absorption of fat-soluble vitamins.
- Fats are the most concentrated source of energy at 9 calories per gram.
So although 20% of our daily caloric intake should come from fat. They will provide the greatest nutritional value to our body. Cut back on saturated fats and add unsaturated and polyunsaturated fats.
Too much saturated fat in the diet is associated with high level cholesterol, heart disease, Alzheimer's disease, breast cancer, kidney disease, diabetes, multiple sclerosis, stroke and prostate cancer.
So the next time you decide to eat something deep-fried or a pork burger, take a close look at it. What you will see is memory loss, cancer, disease and stroke. There are many recipes that are more nutritious and have less saturated fat.
WATER:
Many of us don't drink enough water and don't even realize it. It is the slightest dehydration that can hinder our body's metabolism and also reduce our energy levels, since water is necessary for energy production and serves as a conductor of oxygen. If you feel like you can't drink 2 liters of water, then just start doing it. Every day, train yourself to drink “just water,” ordinary clean water. Our body perceives tea, coffee and other drinks as food. They are not “clean” water.
Today it is very easy to keep track of what you eat and how much you eat.
Safe descent weights:
Calories needed per day: $( ccResult.safeCalories )
Necessary $( ccResult.safeDays ) days.
$( -ccResult.safeWeeklyGrams ) g. per week $( -ccResult.safeMonthlyKgs ) kg. per month.
Zigzag calories:
Extreme Weight Loss:
Calories needed per day: $( ccResult.extremeCalories )
Necessary $( ccResult.extremeDays ) days. for weight loss with $( ccData.currentWeight ) kg. up to $( ccData.goalWeight ) kg.
$( -ccResult.extremeWeeklyGrams ) g. per week $( -ccResult.extremeMonthlyKgs ) kg. per month.
Zigzag calories:
× You can select products according to the required number of calories (as well as proteins, fats, carbohydrates and bread units) in our . And check if you have overweight or obesity can be in .
Excess weight is a serious cause for concern. This problem worries many people today. The topic of losing weight is discussed with particular interest among women. People having overweight As a rule, they suffer from complexes and do not know how to value themselves and fully accept their own achievements. They are constantly on a diet, limit themselves to flour and sweets, and endlessly calculate the calorie content of foods. They set their own daily calorie intake standards and try not to go beyond it. Frames are sometimes so rigid that it is impossible to stick to them for a long time. Fans of various diets often reach a critical point, which can cause irreparable harm to health. Some especially impressionable people are afraid to allow themselves an extra piece of their favorite dish and refuse even the required amount of food.
Many people set themselves the goal of losing excess weight, but not everyone achieves their desired goal. To achieve results, it is important to first correctly calculate your calorie intake per day, and then systematically maintain your diet. Using a special calorie calculator, you can calculate your daily requirement online. Calculating is not at all difficult: you just need to enter the appropriate numbers in the specified fields and wait for a promising weight loss plan to appear.
Five calculation formulas
The site offers weight loss techniques that you can choose for your situation. There are five calculation formulas in total: Mifflin - St. George, Harris - Benedict, Ketch - McArdle, Tom Venuto and the World Health Organization formula. All of them are aimed at achieving one goal - weight loss, systematic weight loss. The difference is that the formulas consider different methods of influencing the body and offer their own options for calculating calories per day, week, month. In each specific case, the user has the opportunity to make his own decision. You can agree or not with the proposed conditions, draw certain conclusions, and analyze the data. The so-called calorie zigzag shows the required number of calories that can be consumed per day.
Safe weight loss
When making a calculation, it is important for the user to choose the path along which he will act: fast weight loss or smooth. Safe weight loss means that the daily intake should not be less than 1200 calories per day. This is the most gentle option for maintaining your body in in great shape. Losing weight occurs naturally, the process is not accompanied by giving up all sorts of goodies. A person simply begins to consume a little less food and eventually achieves the expected result. Time limits can stretch for months and years(depending on how many kilograms need to be lost), but the effect, as a rule, is aimed at the long term.
Most sane people will choose the safe option. Here you won’t have to risk your health and spend a lot of energy fighting your own body. The calculation is made in such a way that the person experiences virtually no mental or physical discomfort.
Extreme weight loss
Sometimes you need to lose weight urgently. This happens when some important event or event is planned. In this case, the person does not have the necessary reserve of time to wait. It is required to carry out a competent calculation of the daily norm in order to strictly follow the intended goal. It is unacceptable to deviate from the conditions. The calculation is precisely based on the willpower of the individual, on the ability to deny oneself gastronomic pleasures. With this option, you are allowed to consume less than 1000 calories per day. The calculation is made individually, depending on the indicators of general activity and the starting position.
It must be said that the effect of such weight loss is very short-term. The mistake many people make is that they get too involved in the process. It is impossible to calculate and predict consequences such as poor health and depression.
Why some people never manage to lose weight
Most people want quick results with minimal investment of effort. They expect weight loss the morning after making an important decision. But no one can do this. Some people start to stress themselves out needlessly, demanding immediate and quick weight loss results. Women sometimes set initially unattainable standards for themselves, and then complain to everyone about their unfair fate. Someone refuses food for several days in a row, bringing themselves to the point of fainting from hunger. Such behavior cannot but have a negative impact on health. It's important to know what to do before you set off. Many people give up before they even take the first step. That is why they are still where they once planned to begin confidently moving forward.
The most important thing is to learn to set a goal and go towards it every day in small steps. No one is able to cover a large period of time at once, or make a leap. There is no need to constantly scold yourself for being overweight. Review your diet, but don't take rash steps. Maintaining your own attractiveness means, first of all, giving up harsh, destructive criticism, which exhausts the soul, but does not lead to personal development, does not help a person work on himself.
Thus, anyone can try to calculate using the proposed scheme. You just need to remember that the process of losing weight is purely individual and proceeds differently for everyone.
