Calories are the energy that our body spends for its full functioning. How many calories you need to consume per day is determined by criteria such as gender and age, the presence or absence of physical activity in everyday life, and lifestyle.
This is due to the fact that the young body needs more energy for development and growth, the daily norm of calories spent by men and women differs, and different amounts of calories are spent on different types of activity.
In order to determine the number of calories per day for weight loss, you must first find out how many of them are required in the norm for an ordinary person. Especially for someone who is not going to lose weight.
How many calories to eat per day is normal for men?
With an inactive lifestyle, in which there is no sport, for men over the age of fifty, two thousand calories per day is enough.
With the same lifestyle, a man from thirty to fifty will need 2200 kcal per day.
And for young people under thirty, the daily norm of 2400 calories is recommended.
If the same men lead a moderately active lifestyle, for example, do daily exercises and walk on foot for an hour a day, then they should add another 200 to 400 calories per day to the above figures.
With an active, athletic lifestyle, men from eighteen to thirty years old should adhere to a daily norm of three thousand calories. Men over thirty can reduce this figure by 100 - 200 calories. And the representatives of the stronger sex after fifty who play sports, it is recommended to consume from 2500 to 2800 calories.
Calories per day in foods that are normal for women
With a sedentary lifestyle, ladies after fifty need no more than 1600 calories per day. Women of the age category from 26 to 50 need 1800 kcal, and girls under 26 need two thousand.
With a moderate active lifestyle, the same indicators need to be increased by 200 units.
And with full activity, the average daily calorie intake for women up to thirty is 2400 kcal, for women from 30 to 60 - 2200, and for women from sixty and above - two thousand calories.
The number of calories per day for weight loss, of course, will be less than the usual norm. And if a person wants to get better, then vice versa.
In addition to the above factors, the calculation of calories per day should also be based on the ratio of fats, carbohydrates and proteins in food consumed. These are key trace elements that provide the body with strength and energy.
Micronutrients at a Glance
When you are losing weight, you need to strive not only to reduce the number of calories consumed per day, but also to ensure that these calories are correctly distributed and bring maximum benefits to the body.
The first trace element
Carbohydrates - the main resource of the body in terms of energy. And they should be 60% of calories consumed per day.
Carbohydrates are simple and complex, or in another way - harmful and useful. A person who wants to lose weight should eat only complex ones, such as fresh vegetables and fruits, whole grains and products made from them. Chocolate, rolls, ice cream, pasta and potatoes (especially fried) are generally excluded from the diet. What is their difference? Simple carbohydrates are quickly absorbed by the body, this leads to a sharp rise in blood sugar. But he also falls sharply, after which the person begins to feel severe hunger and fatigue. Complex carbohydrates are processed by the body longer, in addition, they are more nutritious, that is, satiety remains for a longer time. When they are absorbed, blood sugar remains at a normal level, which does not cause fluctuations in mood and well-being.
The second trace element
Proteins are a material for the structure of the body. Human nails and hair, organs and muscles are made up of protein.
His daily rate should be 15%. When compiling a daily calorie menu, make sure that at least 200 of them are protein.
Proteins come in animal and plant origin. Which one to choose depends on your preference. In the so-called "animal" products, this trace element is contained in large quantities. But plant food can be eaten more in volume, without exceeding the maximum number of calories per day for weight loss.
The third trace element
Fats - the main component to enhance the protective function of the body. Also, these trace elements are directly involved in metabolic processes.
Fat should be in the daily diet of 25-30%. For example, out of 1000 calories per day, 250 need to be allocated specifically to fats. However, more than half of them should be unsaturated. They are also called "healthy." They are found in milk and dairy products, in fish and nuts, in olive oil. The amount of saturated fat should be minimized in the diet. They are not only harmful to the figure, but also contribute to the acquisition of various heart diseases.
Counting calories and losing weight
If you want to always stay in shape, you need to learn how to calculate calories per day. To do this, you need to find out the figure corresponding to your main exchange.
For men, it is one calorie per kilogram of body weight per hour. For the weaker sex, it's 0.9 calories per kilogram per hour.
If you are a woman and you weigh 70 kg, then the main metabolism is calculated as follows:
0.9 calories x 70 kilograms x 24 hours. This will be 1701.6 calories, rounded up and get 1702 calories per day.
In order to calculate the number of calories per day for losing weight to the desired result, you need to replace the existing weight in the formula with the one you want to get.
For example, you want to weigh 60 kilograms.
0.9 calories x 60 kilograms x 24 hours = 1296 calories. This is your daily requirement to lose weight.
However, these calculations are true for people with an inactive lifestyle. At the same time, if you play sports, and you are a man, then you should add 400 - 500 to the figure obtained. If you play sports, and you are a woman, then add another 250 - 350 kcal.
Take Care of Weight Loss Safety
If you really have problems with weight, then lose weight only under the supervision of a doctor. If you just decided to lose a few pounds, for example, for the beach season, it will be enough to exclude simple carbohydrates and saturated fats from the daily menu and add more physical activity to your daily routine.
Losing weight should promote health and beauty, and not harm them.
With very fast weight loss, the liver suffers greatly. After all, the fats we hate do not burn anywhere and do not disappear from the body, as is commonly thought, they are simply processed into other chemical elements. The first sign of excessively fast weight loss is the appearance of large amounts of fatty acids in blood plasma. This is poison for her, and the liver rushes to the rescue and begins to purify the blood. These fats are already accumulating in it, but in a different form. This may well lead to cirrhosis of the liver, and, as you know, they die from it.
In order to lose weight, you do not need to starve or take any special medications. This has not been of any use to anyone. You should not trust advertising about miracle means, thanks to which you eat as much as you like, anything and at the same time lose weight. This does not happen. The body can not be fooled. You just need to control yourself in spending more calories daily than you consume. From exhausting diets, among other things, hair falls out, nails deteriorate. Starvation adversely affects the heart and muscle function.
In addition to maintaining a balance of trace elements, you also need to consume the required amount of fiber and fluid per day. It is advisable to eat daily at the same time. For losing weight people, three meals a day with the last meal three to three and a half hours before bedtime will be ideal. Before compiling the menu, study the calorie tables of products and the ratio of the necessary trace elements in them in advance. Cook tasty, wholesome, balanced and beautiful food.
Remember that losing weight should be safe and bring joy and ease.