Daily rate calorie is the total number of kilocalories that is acceptable to consume during the day in order not to gain weight. Weight loss according to this scheme at the time of 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 sandwich with white bread will need to be calculated in your menu.
Calorie calculation for weight loss during the diet can be carried out using formulas manually, or you can use our online calculator calories. To calculate, just enter your age, weight and height. Your attention will be presented to the formulas of famous nutritionists, so you should not doubt their accuracy. This article will help you choose the right way for weight loss, based on the exact calculation of calories for each day. You will also learn the basic rules for compiling your menu. A balanced diet and accurate calorie counting are the two main levers that affect the gradual weight loss.
online calorie calculator
weight loss calculator
KBJU Calculator
| Your age | 0-3 months 4-6 months 7-12 months 1-3 years old 4-6 years old 6 years old (schoolchild) 7-10 years old 11-13 years old 14-17 years old 18-29 years old 30-39 years old 40-59 years old 60-74 years old over 75 years old |
| Floor: |
Pregnant: yes lactating (1-6 months) lactating (7-12 months) pregnant: no Your weight in kg. |
| Your physical activity | little physical activity light physical activity moderate physical activity high physical activity very high physical activity |
Calorie burn calculator
Why you need to count calories
Milk products
| PRODUCT | PROTEINS | FATS | CARBOHYDRATES | KKAL |
| Kefir low fat | 3 | 0,1 | 3,8 | 30 |
| Kefir fat | 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 |
| Curds and special 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 carrot | 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 |
| Raspberries | 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 |
| Lean pork | 16,4 | 27,8 | 0 | 316 |
| Pork fat | 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 |
| Pig's 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 period, but also during normal nutrition. The main thing is to strictly monitor the minimum and maximum threshold of daily coloration. 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 an instant calculation, you get the exact calorie content of dishes to increase body weight or lose weight.
What does the weight loss calculator show?
Overweight is the scourge of our time. Many people want to get rid of hated kilograms, for this they are constantly on a diet, not allowing themselves anything extra. And often they do not achieve the desired result, because the refusal of the required amount of food can cause irreparable harm to the human body.
In the matter of losing weight, as with weight gain, an accurate calculation of daily calorie intake is important. With the help of 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 at the scheduled time.
When calculating the number of calories using the online weight loss calculator, gender and age, height and weight indicators, 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 all ages.
How to calculate the calorie content of the diet using a weight loss calculator
To determine the calorie content of the daily diet, enter the appropriate numbers in the indicated 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 needed to lose weight and achieve the desired weight within the specified time frame.
If you select the second option, "Get Weight", the service determines how much you need to increase your calorie intake in order to increase body weight.
In addition, the weight loss calculator shows the number of calories needed to maintain the current weight. Use the information received when planning your daily menu.
Important! It should be remembered that for safe weight loss the total calorie 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 the calorie content of the diet and daily calorie consumption. The solution of the problem in a complex will allow developing effective diet and plan your exercise schedule while keeping weight loss in mind even while doing housework or during leisure time.
- (Body Mass Index)
- with 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. She comes with food. Calories are a measure of how much energy each food contains. Its reserves are important for a person. Fats, carbohydrates, protein are the components of this energy.
Daily calorie intake
Calorie expenditure should match the amount of nutrient intake. The norm per day depends on the age, gender of the person, his physical activity. According to medical studies, the approximate daily dose is as follows:
| Physical activity |
|||
| 18 - 40 years old | |||
| 40 - 60 years old | |||
| Athletes |
|||
| 60 - 70 years old |
Quantity for weight loss
Contrary to popular belief, calorie deficit is achieved not by food restrictions, but by reducing the energy value of meals. Therefore, it is of great importance proper nutrition- choosing foods and cooking methods that contribute to weight loss. The maximum effect can be obtained only by combining diet and exercise.
How to count calories correctly
In many recipes, the calorie content of the dish is immediately indicated. When cooking on your own, in order to choose a calculation method, you need to know the features of the products: do they retain calorie content during processing, how does the energy value change depending on the cooking method. So, when cooking cereals, vegetables and meat, they change their volume, but they cannot reduce the 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 a calculation, you need to consider the following:
- In the finished dish, the calculation of calories for weight loss is obtained by summing them from all the ingredients: a portion of semolina porridge will include calories from cereals, milk, butter.
- If you plan to eat part of the dish, we divide the total calorie content into parts:
- 300 gr of buckwheat is cooked, 1/3 part is eaten. The number of calories in 100 grams will be eaten;
- 10 cutlets are cooked. The total calorie content must be divided by 10. You get the number of units of one cutlet.
For weight loss
Here are some tips to help you calculate correctly. To reduce the number of calories, you need:
- Constantly keep a food diary, monitor the calorie content of food.
- Use a kitchen scale, and do not determine the mass "by eye".
- Weigh raw and ready-to-process foods (meat without bones).
- Plan your menu in advance.
- When preparing a complex dish, use the calorie table.
Calculation of calories per day
General state a person is determined by the metabolic rate. Properly selected foods do not allow metabolism to slow down. The optimal daily calorie 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 - with an average;
- 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 calorie 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 bodies).
Another, more modern, formula for calculating calories has been developed. Actions are:
- Height (cm) multiplied by 1.8.
- Weight (kg) times 9.6.
- Age multiplied by 4.7.
- Sum the results from points 1 and 2 with the number 655.
- Subtract the figure obtained in point 3 from the figure obtained in point 4.
- Multiply final result on the coefficients of physical activity given above.
Table
Learn to determine the value of the diet, daily calories, learn how to calculate calories for weight loss. Remember that during cooking you need to take into account the composition of dressings, sauces. Special calorie tables 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;
- sausage products;
- smoked meats and canned meat;
- fish and seafood;
- various kinds caviar;
- dried fruits;
- sweets.
- K - calories
- B - proteins
- G - fats
- U - carbohydrates
Calories are needed to give you energy for your body 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 exercise will be overweight.
How to calculate your metabolism (kbzhu).
Probably, you have already met such a thing as “basal metabolism”.
Base is the metabolism at rest, it can be calculated by the formula:
- for men
Basic metabolic rate (kcal) = weight (kg) x 24.2
- for women
Basic metabolic rate (kcal) = weight (kg) x 22
You can more accurately determine your basal metabolic rate (basal metabolism) using diagnostics that are done in a medical center.
The body's metabolism at rest, i.e. only for life support, without taking into account physical activity. Accordingly, any activity will add 10-20% (activity effect) to the base exchange. For those who want to lose weight
you need to create a deficit of about 20%. This does not mean that you can not eat "sweets". For such products, a ratio of 15-20% of your daily diet is provided.
Calorie calculator for weight loss IIFYM
Principle of a flexible diet:
IIFYM - If It Fits Your Macros” - if it suits you for macronutrients
We need to consume the right balance of carbohydrates, proteins, fats and water so that the body can achieve the 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 KBJU for weight loss
Calculate KBJU for weight loss using a calculatorwill provide answers to the following questions:
- how many calories, proteins, fats and carbohydrates you need per day;
- how much you need to increase or decrease the calorie intake in order to gradually lose weight 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, for weight loss, 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 a doctor. Any calculation is not intended for you if you already have health problems.
PROTEINS / FATS/ CARBOHYDRATES
50% carbs (4 calories per gram)
30% protein (4 calories per gram)
20% fat (9 calories per gram)
PROTEIN:
Protein is required for muscle development and to increase our metabolism, but we can only absorb 25-40 grams per meal. Also, your age matters a lot. Too much protein in our system is processed by our kidneys and liver. Even though the protein does not contain fat, the excess will be converted to fat.
CARBOHYDRATES:
Carbohydrates are essential for all of our body systems in order for it 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.
Reducing carbohydrates to a minimum will make you tired and hungry.
An excess of fast carbohydrates (highly processed carbohydrates) increase blood insulin levels and eventually lead to fat accumulation in the body.
So no need to reduce good carbs, enrich your diet big amount fresh fruits and vegetables for endless energy for the whole day!
FATS:
There are many reasons why fats should be present in our diet.
- To balance our hormones.
- The 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 while 20% of our daily calorie intake should come from fat. They will provide the greatest nutritional value for our body. Reduce saturated fats and add unsaturated and polyunsaturated fats.
Too many saturated fats in the diet are 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, look at it carefully. What you will see is memory loss, cancer, illness 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 interfere with the metabolism of our body, as well as reduce energy levels, since water is necessary for energy and serves as a conductor of oxygen. If it seems to you that you cannot drink 2 liters of water, then just start doing it. Every day, train yourself to drink “just water”, ordinary clean water. Tea, coffee and other drinks our body perceives 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 required per day: $( ccResult.safeCalories )
Necessary $( ccResult.safeDays ) days
$( -ccResult.safeWeeklyGrams ) in Week, $( -ccResult.safeMonthlyKgs ) kg. per month.
Calorie zigzag:
Extreme weight loss:
Calories required per day: $( ccResult.extremeCalories )
Necessary $( ccResult.extremeDays ) days for weight loss with $( ccData.currentWeight ) kg. up to $( ccData.goalWeight ) kg.
$( -ccResult.extremeWeeklyGrams ) in Week, $( -ccResult.extremeMonthlyKgs ) kg. per month.
Calorie zigzag:
× You can select products by 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 .
Being overweight is a serious cause for concern. This problem is of concern to many people today. The topic of weight loss is discussed with particular interest in the women's circle. People who have excess weight, as a rule, suffer from the presence of complexes, 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, endlessly make calculations of the calorie content of foods. They themselves set the norms of daily calorie intake and try not to go beyond it. Frames are sometimes so rigid that it is unrealistic to hold them for a long time. Fans of various diets often reach a critical point, which can cause irreparable harm to health. Some especially impressionable natures are afraid to allow themselves an extra piece of their favorite dish and refuse even the required amount of food.
Many set themselves the goal of losing weight, but not everyone achieves the desired goal. To achieve the result, it is important to first correctly calculate the rate of calorie intake per day, and then systematically maintain your diet. With the help of a special calorie calculator, you can calculate the amount of daily intake online. It’s not at all difficult to make a calculation: you just need to enter the appropriate numbers in the indicated fields and wait for a promising weight loss plan to appear.
Five calculation formulas
The site offers weight loss methods that you can choose for your situation. There are five calculation formulas in total: Mifflin - San Geor, Harris - Benedict, Ketch - McArdle, Tom Venuto and the formula of the World Health Organization. All of them are aimed at the realization of one goal - losing weight, systematic weight loss. The difference is that the formulas consider different methods of influencing the body, offer their own options for counting calories per day, week, month. In each case, the user has the opportunity to make their own decision. You can agree or not with the proposed conditions, draw certain conclusions, 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 in which he will act: fast weight loss or smooth. Safe weight loss means that the daily rate should not be less than 1200 calories per day. This is the most gentle way to keep your body in great shape. Weight loss occurs naturally, the process is not accompanied by the rejection of all sorts of goodies. It's just that a person begins to consume a little less food and eventually comes to the expected result. Time limits can stretch for months and years(depending on how many kilograms you need to lose), but the effect is usually aimed at the long term.
Most sane people will choose the safe option. Here you do not have to risk your health and spend a lot of energy fighting your own body. The calculation is made in such a way that a person practically does not experience any mental and 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, a person does not have the necessary margin 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. Departure from the conditions is unacceptable. The calculation is precisely based on the volitional effort of the individual, on the ability to deny oneself gastronomic pleasures. This option allows you to consume less than 1000 calories per day. The calculation is made individually, depending on the indicators of general activity and the starting position.
I must say that the effect of such weight loss is very short-lived. The mistake of many people is that they are too zealously included in the process. It is impossible to calculate and predict such consequences as poor health, depression.
Why do some people never manage to lose weight?
Most people want quick results with minimal effort. They expect weight loss the very next morning after making an important decision. But no one can do this. Some begin to torment themselves in vain, demanding immediate and rapid indicators of weight loss. Women sometimes set for themselves initially unattainable standards, and then complain to everyone and everyone about an unfair fate. Someone refuses food for several days in a row, bringing himself to hungry swoons. Such behavior cannot but negatively affect the state of health. It is important to know how to act correctly before you hit the road. Many give up before they even take the first step. That is why they are still where they once planned to start a confident movement 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, to make a leap forward. You don't have to constantly berate yourself for being overweight. Review your diet, but do not take rash steps. To maintain one's own attractiveness means, first of all, to abandon rude, destructive criticism, which exhausts the soul, but does not lead to personal development, does not help a person to work on himself.
Thus, everyone can try to make a calculation according to the proposed scheme. You just need to remember that the process of losing weight is purely individual and everyone proceeds differently.
