September
22
09:00
Sport // Diets

Simple math: How to count calories to lose weight

What is metabolism and its role in weight loss

metabolism (metabolism) - the number of calories per day, which uses the body to maintain physiological processes.The number of calories that you need to complete the work of the heart, gastrointestinal tract, liver and wellness.Normally the amount is 1200-1300 kcal per day.

overabundance of calories leads to obesity in carbohydrates, proteins - to the muscle gain.Calorie deficit expressed weakness, dizziness, gastrointestinal work properly, slowing metabolism.Strict diet with consumption less than 1200 kcal per day, which lasts more than a week, causing great harm to the health and promote weight gain after the release of the diet.

How to count calories to lose weight

There are two formulas for calculating metabolism: Harris-Benedict and muffin-Dzheora.

By Harris-Benedict formula:

GLD = 655.1 + (9.6 * Weight) + (1.85 * Height) - 4.68 * (age)

Example: woman weighs 50kg, height 165 cm, 21 years old.On the X-B: 655.1 + 9.6 * 50 + 1.85 * 165 - 4.

68 * 21 = 1342 kcal / day

According to the formula muffin-Dzheora:

GLD = 9.99 * Weight+ 6.25 * Height - 4.92 * age - 161

Example: woman weighs 50 kg, height 165 cm, 21 years old.By M-W: 9.99 * 6.25 * 50 + 165 - 4.92 * 21 - 161 = 1266 kcal / day.

For accuracy take the middle ground of the results (1300 kcal), and multiplied by a factor of activity:

  • for inactive (eating donuts in front of the TV without a hint of sport) - 1,2
  • to inactive (morning exercises + exercises 15 minutes) - 1,3
  • sport umnichek (exercise 3-5 times a week) - 1,5
  • for professional athletes (load every day for 2 times) - 1,8-1,9

Example:Our lazy girl, she only does gymnastics, so we take the coefficient of 1.3.Daily energy consumption: 1300 * 1.3 = 1690 calories.

How to count calories to lose weight?It's simple: subtract 10-15% of daily energy intake, and on the basis of this figure, make a diet for a week.After a week, stand on the scales and make a new diet for the next week with the minus 10% of the caloric content of the new body weight.

Important!Does not fall below 1,200 calories a day.When intense exercise Reduce the daily diet for weight loss is only 100-150 calories.

How to write a diet with calorie counting

for a balanced diet knowledge of the daily calories are not enough.Proper diet for weight loss is based on the ideal ratio of protein, fat and carbohydrates.Let's learn how to count calories to lose weight with health.

  • Protein:
    • to sedentary lifestyles 1 g per 1 kg of body weight;
    • inactive for 1.5 g per 1 kg of body weight;
    • for training 3-5 times a week, and a set of weight 1.8-2.5 g per 1 kg of body weight.
  • Fat: 1 g per 1 kg of body weight;
  • Carbohydrates: 5 g per 1 kg of body weight.

1 gram contains kcal:

  • protein - 4 calories;
  • fats - 9 kcal;
  • carbohydrates - 4 kcal.

example

consider daily consumption of proteins, fats and carbohydrates for inactive women weighing 50 kg:

  • B (1.5 * 50 * 4) = 300 kcal;
  • F (1 * 50 * 9) = 450 kcal;
  • V (5 * 50 * 4) = 1000 kcal.

Total 1750 kcal per day for good health and stable weight.But

50 kg girl is not satisfied, so remove some carbohydrates and fats:

  • B (1.5 * 50 * 4) = 300 kcal;
  • F (0.8 * 50 * 9) = 360 kcal;
  • V (4 * 50 * 4) = 800 kcal.

Total 1460 calories to lose weight rapidly, but not to lose muscle mass.

Important!When the count calories to the diet, do not forget about the ratio of the daily diet in the normal range:
  • proteins - 15-20%
  • fat - 20-30%
  • carbohydrates - 55-65%
To lose weight, trim consumptioncarbohydrates and fats, proteins leave in the same amount or add 5-10%.If you want to grow stout, on the contrary, increase the protein to 40-50%, the rest align caloric.You can not get rid of the fat and carbohydrates tremendously, risk disrupt the digestive tract and get a bunch of diseases.

about protein in the diet of slimming products here.

How to count calories to lose weight: the table calorie products + menu for the day

now become clear to you how to lose weight, counting calories, but for sure there was a question: how to apply this knowledge in practice and to count calories to lose weight byTable calorie foods. "

There are two options:

  1. consider calorie of each product in the refrigerator and on the shelves of the supermarket.It is long and tedious, and often knocks.
  2. familiarize with products for nutrition, to write about the menu of healthy eating and count kalorazh ready meals.

Menu day

Select the second path and apply our diet.

  1. Breakfast: oatmeal with milk and honey and raisins + green tea;
  2. Snack: sour-sweet apple yogurt + 1% 250 ml;
  3. Lunch: buckwheat porridge with stewed vegetables + chicken leg for a couple of skinless + slice of rye bread;
  4. Snack: pancakes flakes / fitness cookies with green tea - 2 pieces;
  5. Dinner: fish cakes for a couple + steamed vegetables.

Portions expect 100-200 grams.

Calories a day:

  • Breakfast: 400 calories;
  • snack: 170 calories;
  • meal: 600 kcal
  • snack: 110 calories;
  • dinner: 270 kcal.

Total: 1550 kcal / day.

On the intricacies of counting calories

menu Learn to be quite easy.A couple of days, and your eyes will be evaluated as the food is not edible and tasty, but as a useful and nutritious.A week later, your brain will be a special feature of counting calories without a calculator.And now about the intricacies:

  • bulk products and cereals dry measure;
  • calorie pasta consider 100 grams of dry product, and then subtract 40-50% of the finished.Since the difference in weight of "dry" and "wet" pasta differs by 2 times;
  • in fire and cooked vegetables / meat does not lose calorie;
  • tea, water and coffee are not high in calories.If you add milk, honey, sugar, consider only those products;
  • for fried foods, add 20% of the caloric content of the oil;
  • for multiple dishes calculates caloric individual ingredients.Then calculate the number of calories per serving and remember, and better write it down.