The rapid development of scientific knowledge in the field of weight loss is bearing fruit. More and more methods are offering new, radical views on the mechanisms of weight loss. Many people criticize calorie counting, although in the past this method was considered the main one, it was accepted in almost all diets and was used in many approaches.
How many calories should a person consume per day to lose weight? How to calculate daily calories? How do we determine our calorie intake given our weight and height? How important are these skills? Let's take a closer look in this article.
Why you need to count calories
Calorie calculation is based on the law of conservation of energy – one of the most important, fundamental laws of nature. It always works, which is why it is an important element of the most effective weight loss methods. Knowing and understanding the problem will help you effectively and successfully solve important problems related to weight loss and achieve the desired results.
From a biological point of view, a calorie is the amount of energy required to heat one gram of water by one degree Celsius under normal atmospheric conditions. This value is extremely small, so the daily calorie intake is calculated in a higher value - kilocalories.
Not everyone thinks about how much energy the body spends to perform daily tasks. Scientists have found that the female body spends on average about one and a half thousand kilocalories to maintain vital functions. Thanks to this, breathing, heart rate, muscle tone, peristalsis, constant body temperature and other processes taking place in the body are ensured. For men, this value is slightly higher, at 1, 800 calories. This value has a special name - basal or basic metabolism. To determine this, special formulas or special tools are used - a body composition analyzer and a metabolograph.
The component is the main one, but there are also additional energy costs. Physical activity also involves burning calories. A leisurely walk consumes around 150 kilocalories per hour, while intense sports can burn much more - up to 400-500. The calories consumed daily are used to sustain human life. All energy that is not consumed by the body is stored. That is why it is necessary to create a daily energy deficit, which should be approximately 500-700 calories, for effective, noticeable weight loss. To achieve the desired effect, you can count calories yourself or use a ready-made menu.
Expert opinion
Considering that calorie counting is based on the law of conservation of energy - a fundamental natural law like gravity - we can say that the calorie is outdated or inconvenient, just like gravity. Try throwing a pen or pencil over you - and everything will become clear. The laws of nature always work. These are the foundations of any effective weight loss method. Knowing and understanding these rules will help you be efficient and successful in solving important problems and questions related to weight loss. So what is a calorie?
1 calorie is the amount of energy needed to heat 1 gram of water by 1 degree Celsius. This is a very small value, so calories are usually measured in thousands - kilocalories, kcal. A woman's body spends about 1500 kcal per day to maintain vital functions (heart rate, breathing, muscle tone, peristalsis, body temperature and other processes), a man's body about 1800 kcal. The amount of energy that the body uses to maintain life is called basic metabolism. For more accurate calculation of this value, special tools are available - body composition analyzer and metabolograph.
This part of energy consumption is the main one, but not the only one. Physical activity also consumes energy, but slightly less. For example, active sports such as swimming and cycling burn only 150-250 kcal of energy in 60 minutes, it all depends on the intensity of the training. For noticeable weight loss, an energy deficit of about 500-700 kcal should be created from these numbers, that is, women should eat within 1200 kcal, men should eat about 1500 kcal for stable weight loss without harming the body. and all its systems. You can then proceed in two ways: count calories directly or introduce indirect calorie restriction through diet and diet selection.
Direct calorie counting takes some skill and persistence in the beginning, but it works better than any diet for many people. How to count calories? To do this, you need to know the weight of the product (after weighing it on an electronic food scale), know the calorie content of the product per 100 grams, and have paper, pen, calculator and a few minutes of time at hand.
So the process of losing weight is a change in the balance of incoming and expended energy. The most direct, simplest, and accessible method for everyone is to limit the calorie content of food by counting calories, which guarantees the breakdown of fat according to the law of conservation of energy if the correct calorie content is observed. However, the direct calorie counting method has its drawbacks. First of all, it does not report anything about satiety: for example, with the same value of 1200 kcal per day, you can be very full and very hungry, it all depends on the diet, the included products are 1200 kcal - this is two bars of chocolate or five full-fledged meals from approved, healthy foods. Second, with an improperly chosen, reduced-calorie diet, weight will decrease, but this may involve health risks - for example, not only fat, but also muscle tissue may be lost if there is a lack of protein in the diet. . And third, you won't be counting calories for the rest of your life, once you've lost weight you'll need to develop other mechanisms and habits to maintain the weight loss. For these and other reasons, calorie intake is necessary, but not the only tool in the process of losing weight.
Formulas for counting calories
You can calculate the daily calorie intake needed for weight loss using the following two formulas.
The Harris-Benedict formula was developed and presented to people in 1919 by the famous scientists Francis Gano Benedict and James Arthur Harris. There are two types: men and women.
66 + [13. 7 × weight (kg)] + [5 × height (cm)] - [6. 76 × age (in years)] - for men;
655 + [9. 6 × weight (kg)] + [1. 8 × height (cm)] - [4. 7 × age (in years)] - for women.
This calculation formula may be incorrect for modern residents of the metropolis, since the research was carried out at the beginning of the last century. This nuance should be taken into account when calculating the number of calories, especially for people whose body mass index exceeds the established norm.
The Mifflin-San Geor formula was developed much later - at the end of the last century, in the nineties. Today it is considered the most accurate and popular.
Males - [9. 99 × body weight (kg)] + [6. 25 × height (cm)] - [4. 92 × age (years)] + 5;
Women - [9. 99 × body weight (kg)] + [6. 25 × height (cm)] - [4. 92 × age (years)] -161.
The formula takes into account the peculiarities of nutrition and other features of the modern world. However, this does not take into account the percentage of fat and muscle tissue.
Calorie counter algorithm for weight loss
The ability to correctly count the calories you eat is the first step towards a healthy, beautiful body. This technique does not impose restrictions on certain products. But if we consider our entire diet every day, it becomes clear that it is much better to eat a plate of meat salad than a small piece of chocolate or some confectionery product. Their calorie content is approximately the same, but their nutritional value differs significantly.
Counting calories is an effective way to lose weight and is included in many weight loss systems. This can be explained by the following advantages:
- This method provides a reasonable approach to nutrition, without stress and serious restrictions. The body easily tolerates the new diet;
- calculating the number of calories consumed allows you to choose a full-fledged diet rich in nutritional components, vitamins, minerals, which distinguishes this technique from various diets and fasting;
- Everyone can independently determine how many calories they should consume per day. For this purpose, special calorie calculators for weight loss are available on the Internet. This can be useful for those who do not have the opportunity to contact competent specialists or weight loss clinics due to the distance of the settlements from city centers, various financial constraints and living conditions;
- The calorie counter allows you to calculate your diet for free, include your favorite foods and ensure that the ratio of proteins, fats and carbohydrates is respected.
The calculation algorithm consists of three consecutive steps: calculation of the basic metabolic rate, determination of daily activity, calculation of the final result. Let's take a closer look at each of them.
Step 1: Calculate your basal metabolic rate
First, one of the most convenient formulas to calculate your basal metabolic rate should be used. Example: for a 170 cm tall, 75 kg, 36-year-old woman, at least:
655+9, 6×75+1, 8×170-4, 7×36=1512 kcal
This amount of energy will be enough to sustain life.
Step 2: Determine your daily activities
The value of the basal metabolism thus obtained must be multiplied by the activity coefficient:
- 1, 2 – low activity, complete lack of sports;
- 1, 375 – sedentary lifestyle, light physical activity 1-2 times a week;
- 1. 55 – average activity, sufficient load 2-4 times a week;
- 1, 725 – active lifestyle, active work, training about 5 times a week;
- 1, 9 – high activity, active work, daily active training.
Let's say a woman goes to the gym three times a week, then:
1512 kcal × 1. 55 = 2344 kcal
This value is the required daily norm. That's how many calories you need to take in daily.
Step 3: Calculate the final result
To achieve the final result, 500-700 kcal must be deducted from the obtained value - this is exactly how much you need to consume daily to lose weight.
2344 – 500(700) = 1844 (1644) kcal – this is exactly how much the body needs to start losing weight.
Practice shows that it is difficult to maintain the standard on a daily basis. Nutritionists recommend setting a minimum lower and maximum upper limit. This helps to avoid malfunctions: if you really want something forbidden, you can eat it. But the next day, reduce the norm a little:
- upper limit: calorie norm + 100;
- lower limit: calorie norm – 200.
In addition, it is recommended to maintain the ratio of proteins, fats and carbohydrates:
- protein is 10-25% of the daily diet;
- fats - 20-35%;
- carbohydrates – 45-65%.
These ratios may differ slightly depending on the specific goal: weight loss, weight gain, muscle growth.
Losing weight quickly and effectively at home is not difficult. Calorie counting reduces restrictions and allows you to enter your favorite foods. The point is to keep a conscientious diary, to record every product consumed and every sugar cube. But there is a special technique for losing weight that is offered in weight loss clinics. It is based on an integrated approach, a combination of nutrition and psychology. This will allow you to achieve optimal results and effective weight loss.
Calorie charts
The table of calorie content of foods helps you prepare your daily diet. It contains basic products that are usually the basis of the diet. For all other store-bought products, the calorie, protein, fat and carbohydrate content is indicated on the packaging.
Dairy products
| Product (based on 100 g of product) | proteins (g) | fat (g) | carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Dry cream | 23. 0 | 42. 7 | 26. 3 | 579, 0 |
| Whole milk powder | 26. 0 | 25. 0 | 37. 5 | 476, 0 |
| Skimmed milk powder | 37. 9 | 1. 0 | 49. 3 | 350, 0 |
| Condensed milk with sugar | 7. 2 | 8. 5 | 56, 0 | 320, 0 |
| Cow's milk | 3. 2 | 3. 6 | 5. 1 | 61, 0 |
| Sour cream, 30% fat | 2. 4 | thirty, | 3. 1 | 294, 0 |
| Greasy cottage cheese | 14. 0 | 18, | 2. 8 | 232, 0 |
| Cream, 20% fat | 2. 8 | 20. 0 | 4. 5 | 206, 0 |
| Cream, 10% fat | 2. 8 | 10. 0 | 4. 8 | 118, 0 |
| Full-fat kefir | 2. 8 | 3. 0 | 3. 6 | 56, 0 |
| Hard cheese | 23. 0 | 29. 0 | 0. 0 | 360, 0 |
| "Dutch" cheese | 26. 0 | 26. 8 | 0. 0 | 352, 0 |
| "Poshekhonsky" cheese | 26. 0 | 26. 5 | 0. 0 | 350, 0 |
| Processed cheese | 22. 0 | 27. 0 | 0. 0 | 340, 0 |
| Brynza | 17. 9 | 20. 1 | 0. 0 | 260, 0 |
| Unsalted butter | 0. 5 | 82. 5 | 0. 8 | 748, 0 |
| Ice cream pop | 3. 3 | 10. 0 | 20. 1 | 179, 0 |
| Milk margarine | 0. 3 | 82, 0 | 1. 0 | 743, 0 |
| "Provence" mayonnaise | 2. 8 | 70, 0 | 2. 6 | 624, 0 |
Bread and cereals
| Product (based on 100 g of product) | proteins (g) | fat (g) | carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Wheat flour, whole grain | 10. 3 | 1. 0 | 69, 0 | 334, 0 |
| Millet semolina | 11. 5 | 3. 3 | 67. 2 | 348, 0 |
| Buckwheat | 12. 6 | 3. 2 | 54. 3 | 335, 0 |
| Rice groats | 7. 0 | 1. 0 | 73. 2 | 330, 0 |
| Semolina | 10. 3 | 1. 0 | 67. 7 | 328, 0 |
| Barley groats | 10. 00 | 1. 30 | 66. 31 | 324, 00 |
| barley pearl | 9. 3 | 1. 1 | 67. 5 | 320, 0 |
| Dara "Hercules" | 11. 0 | 6. 2 | 49. 2 | 305, 0 |
| Cereal | 11. 0 | 6. 1 | 49. 9 | 303, 0 |
| Wheat bread, whole grain | 7. 9 | 0. 8 | 50. 1 | 238, 0 |
| rye bread | 6. 6 | 1. 2 | 41. 8 | 181, 0 |
| Sugar cookies | 7. 5 | 11. 8 | 74. 4 | 436, 0 |
| Creamy biscuits | 8. 5 | 10. 8 | 69. 6 | 398, 0 |
| Pasta, V. S. | 10. 4 | 1. 1 | 74. 9 | 337, 0 |
| Butter buns | 7. 6 | 5. 2 | 56. 8 | 295, 0 |
| shoe | 7. 7 | 3. 0 | 53. 3 | 235, 0 |
| Yeast | 12. 7 | 2. 7 | 0. 0 | 75. 3 |
Vegetables and fruits
| Product (based on 100 g of product) | proteins (g) | fat (g) | carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Green peas | 5. 0 | 0. 2 | 13. 8 | 73, 0 |
| Minced tomatoes | 1. 1 | 0. 2 | 5. 0 | 23. 0 |
| Potato | 2. 0 | 0. 4 | 18. 1 | 80, 0 |
| Eggplant | 1. 2 | 0. 1 | 6. 9 | 24. 0 |
| white cabbage | 1. 8 | 0. 2 | 6. 8 | 27. 0 |
| Sour cabbage | 1. 8 | 0. 0 | 3. 2 | 19. 0 |
| Onions | 1. 4 | 0. 0 | 10. 4 | 41, 0 |
| Green onion | 1. 3 | 0. 0 | 5. 2 | 19. 0 |
| Garlic | 6. 5 | 0. 0 | 6. 0 | 46, 0 |
| Carrot | 1. 3 | 0. 1 | 7. 9 | 30. 0 |
| cucumber | 0. 8 | 0. 1 | 3. 8 | 14. 0 |
| Pickles | 0. 8 | 0. 1 | 2. 3 | 13. 0 |
| Pepper | 1. 3 | 0. 0 | 7. 2 | 27. 0 |
| Radish | 1. 9 | 0. 2 | 8. 0 | 35. 0 |
| White radishes | 1. 3 | 0. 0 | 3. 1 | 27. 0 |
| Radish | 1. 2 | 0. 1 | 3. 8 | 21. 0 |
| Salad | 1. 5 | 0. 2 | 3. 1 | 17. 0 |
| Sugar beet | 1. 5 | 0. 1 | 12. 8 | 42. 0 |
| Pumpkin | 1. 0 | 0. 1 | 5. 9 | 25. 0 |
| Spinach | 2. 9 | 0. 3 | 2. 5 | 22. 0 |
| Pear | 0. 4 | 0. 3 | 10. 9 | 49, 0 |
| Apples | 0. 4 | 0. 4 | 11. 8 | 45, 0 |
| Peach | 0. 3 | 0. 1 | 11. 3 | 43, 0 |
| Apricot | 0. 9 | 0. 1 | 10. 8 | 41, 0 |
| Orange | 0. 9 | 0. 2 | 10. 3 | 40, 0 |
| Watermelon | 0. 7 | 0. 2 | 7. 9 | 38, 0 |
| Melon | 0. 6 | 0. 0 | 10. 3 | 38, 0 |
| Grapefruit | 0. 9 | 0. 2 | 10. 3 | 35. 0 |
| Strawberry | 0. 8 | 0. 4 | 11. 2 | 34. 0 |
Dried fruits and beans
| Product (based on 100 g of product) | proteins (g) | fat (g) | carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Dried apricots | 3. 3 | 62. 6 | 30. 8 | 241, 0 |
| Raisins | 2. 5 | 78. 4 | 16. 5 | 296, 0 |
| Dates | 2. 4 | 75, 0 | 20. 5 | 282, 0 |
| Prunes | 2. 3 | 65. 6 | 25. 0 | 264, 0 |
| figures | 3. 3 | 63. 8 | 30. 0 | 249, 0 |
| Dried apple | 3. 2 | 68, 0 | 20. 0 | 273, 0 |
| Dried pear | 2. 3 | 62. 6 | 20. 0 | 249, 0 |
| Dried peaches | 3. 0 | 68. 5 | 18. 0 | 274, 0 |
| Pea | 54. 8 | 0. 1 | 8. 5 | 298, 0 |
| Chickpeas | 54. 2 | 20. 1 | 5. 0 | 328. 6 |
| Soy-bean | 34. 9 | 17. 3 | 17. 3 | 364, 0 |
| Puppet | 21. 0 | 2. 0 | 47, 0 | 298, 0 |
Meat
| Product (based on 100 g of product) | proteins (g) | fat (g) | carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Pork | 11. 7 | 33. 3 | 0. 0 | 491, 0 |
| Beef | 18. 5 | 16. 0 | 0. 0 | 218, 0 |
| Mutton | 15. 6 | 16. 3 | 0. 0 | 209, 0 |
| Rabbit meat | 21. 1 | 15. 0 | 0. 0 | 183, 0 |
| Beef liver | 17. 9 | 3. 7 | 0. 0 | 105, 0 |
| Beef heart | 16. 0 | 2. 8 | 0. 0 | 86, 0 |
| Pork stew | 14. 9 | 32. 2 | 0. 0 | 349, 0 |
| Beef stew | 16. 8 | 16. 0 | 0. 0 | 220, 0 |
| Chickens | 18. 2 | 18. 4 | 0. 7 | 241, 0 |
Sausage
| Product (based on 100 g of product) | proteins (g) | fat (g) | carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Amateur sausage | 17. 3 | 39, 0 | 0. 0 | 420, 0 |
| Semi-smoked sausage | 16. 5 | 63. 6 | 0. 0 | 376, 0 |
| Milk sausage | 11. 0 | 22. 8 | 1. 6 | 266, 0 |
| Doctor Sausage | 12. 8 | 22. 2 | 1. 5 | 257, 0 |
| Sausage var. separate | 11. 0 | 21. 0 | 0. 0 | 240, 0 |
Egg
| Product (based on 100 g of product) | proteins (g) | fat (g) | carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Raw chicken eggs | 12. 7 | 11. 5 | 0. 7 | 157, 0 |
| Melange | 12. 9 | 11. 6 | 0. 8 | 160, 0 |
| Egg white | 10. 5 | 0. 0 | 1. 0 | 50, 0 |
| Egg yolk | 16. 7 | 30. 8 | 1. 7 | 358, 0 |
Fish and seafood
| Product (based on 100 g of product) | proteins (g) | fat (g) | carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Cod liver (canned in oil) | 4. 20 | 65, 70 | 1. 20 | 613, 0 |
| Salmon | 23. 0 | 12. 0 | 0. 0 | 206, 0 |
| Shrimp | 18. 9 | 2. 2 | 0. 0 | 95, 0 |
| Yellow cod | 17. 6 | 1. 0 | 0. 0 | 79, 0 |
| Perch | 19. 9 | 3. 6 | 0. 0 | 112, 0 |
| Salmon | 20. 0 | 8. 3 | 0. 0 | 153, 0 |
| Tuna | 26. 0 | 1. 0 | 0. 0 | 115, 0 |
| Cod liver) | 16. 0 | 0. 6 | 0. 0 | 136, 0 |
| Fat mackerel | 18. 5 | 4. 5 | 0. 0 | 114, 0 |
| Cuttlefish | 18. 0 | 4. 2 | 0. 0 | 110, 0 |
| Sardines in oil (canned) | 16. 0 | 17. 7 | 0. 0 | 223, 0 |
| Mackerel Blancheer. In oil | 13. 1 | 25. 1 | 0. 0 | 278, 0 |
| Flounder in tomato (canned) | 12. 6 | 5. 4 | 6. 0 | 125, 0 |
Sweetness
| Product (based on 100 g of product) | proteins (g) | fat (g) | carbohydrates (g) | Energy value (kcal) |
|---|---|---|---|---|
| Jam | 0. 4 | 0. 2 | 74. 5 | 286, 0 |
| Waffles | 8. 2 | 19. 8 | 53. 1 | 425, 0 |
| Hematogenous | 6. 2 | 2. 8 | 75. 5 | 352, 0 |
| Marshmallow | 0. 7 | 0 | 75. 5 | 295, 0 |
| Iris | 3. 1 | 7. 7 | 81. 2 | 384, 0 |
| Jam | 0. 0 | 0. 2 | 77. 1 | 289, 0 |
| Honey | 0. 6 | 0. 0 | 80. 5 | 312, 0 |
| Sugar | 0. 2 | 0. 0 | 99. 6 | 377, 0 |