How to calculate calories for weight loss. Daily calorie intake: calculator for women and men online

Our calculator is designed for those who follow a flexible diet, or just want to switch to a flexible diet.

The basic principle of a flexible diet is that you can eat almost anything, as long as the following conditions are met:

it is necessary to adhere to your individual level of daily calorie intake;
the correct ratio of proteins fats carbohydrates.

That is, you must provide your body with a stable intake of the correct amount of calories and the necessary ratio of proteins, fats, carbohydrates (BJU), but the sources of these elements and energy can be represented by an endless number of foods and dishes.

When using a flexible diet, you not only count the total number of calories consumed, but you also need to manage the ratio of BJU.

For example, you can spend your entire calorie budget on pancakes for breakfast, but remember that you need to provide the right amount of fat and protein. And do not be surprised that by lunchtime you may feel tired - you have used up all the carbohydrates and now you have no energy left.

To calculate your daily calorie intake and optimal macronutrient ratio based on your age, height, weight, gender, and level physical activity use this calculator. Use these results for a flexible diet to lose, maintain or gain weight muscle mass.

Physical activity level

A high level of physical activity is accompanied by a higher calorie expenditure. To accurately control calories burned (and therefore calculate the daily calories required for consumption), you need to determine how many calories you burn in sports: use ours for this.

Too much physical activity combined with a low calorie intake can lead to muscle catabolism (destruction of muscle tissue), which in turn slows metabolism and weight loss. Metabolism usually starts to slow down after 3 days on reduced calories.

Weight loss and fat loss do not always mean the same thing: weight can go away due to muscle loss, while the amount of adipose tissue remains the same. To prevent this from happening, it is important to count optimal ratio macronutrients - BJU.

Incorporating regular exercise into your new lifestyle helps maintain muscle mass levels even when in a calorie deficit.

But remember:

5-25% of the total energy expenditure the body spends on physical activity, and this is not only special fitness classes, this includes walking, our daily affairs etc.;
about 10% of energy is spent on digestion of food;
about 60-80% of the energy is spent on the basic vital activity of the body.

Therefore, physical activity will certainly help in the process of losing weight, but, nevertheless, the most important thing is to limit calorie intake.

Moreover, it should be borne in mind that the body can spend a limited number of calories per day, it cannot work indefinitely, even if we constantly throw new energy into it. Therefore, if you spent a lot of calories on sports today, the body optimizes daily calorie expenditure and spends less calories on other processes. As a result, the total daily calorie expenditure of this day will not be much more than yesterday.

Physical activity is very important in itself, for both physical and psychological health, but with it we can regulate a maximum of 5-25% of our daily energy expenditure.

What happens if there are too few calories? Can you lose weight just by dieting?

With an extremely low calorie intake, muscle catabolism begins, the muscles melt, and accordingly, the body begins to spend less energy on its main life activity. That is, your basal metabolism decreases. And this means that as soon as you return to your usual diet, you will not only regain your weight, but also gain more. Therefore, it is very important:

when losing weight, it is imperative to introduce physical activity, this will help not to lose muscle mass while reducing calorie intake or even increase it, which means increasing basal metabolism. This will help you lose weight much more effectively and prevent you from gaining weight when you return to your regular diet.

Macronutrients: proteins, fats and carbohydrates

Squirrels

Proteins are important for the growth of new tissues as well as for the repair of damaged ones, which is exactly what happens when you exercise.

Protein should be your best friend if you want to gain or maintain muscle mass.

But proteins are not only muscles, they are also a feeling of satiety that will help you stick to your diet.

Protein Sources: eggs, milk, cheese, yogurt, cottage cheese, meat, fish, nuts, beans, peas, lentils, soybeans and other legumes.

Fats

Fat is often mistakenly demonized.

Fats can be very helpful in achieving your body shaping goal, they also affect hormones - too little fat can be detrimental to the body.

25% of all calories in a flexible diet come from fat. This can be adjusted later, but this is what the initial proportion looks like.

Fat sources: olive oil, coconut oil, natural peanut butter and other nut butters, avocado, almonds, Walnut, cashew, red fish, mackerel, egg yolks.

Carbohydrates

Your body uses carbohydrates to make glucose, which is our body's preferred fuel or energy source. They are what make it possible for us to stay active.

Fiber, which is important to keep an eye on if you want to stay healthy, is also a source of carbohydrates, but it does not contain calories.

Sources of carbohydrates: To rupees and cereals, bread, cereals, pasta, potatoes, fruits, vegetables, flour products.

Carbohydrates are simple and complex.

Complex carbohydrates

Complex carbohydrates are absorbed more slowly, which means that the energy released during their processing is distributed by the body evenly to its vital activity, without turning into fat reserves. And more importantly, energy from complex carbohydrates is evenly released within 3-4 hours, which means that all this time the body will have enough energy and it will not require additional food.

Usually foods containing complex carbohydrates are darker in color than simple ones.

Examples — oats, brown rice, starchy vegetables, whole grain bread.

simple carbohydrates

Simple carbohydrates are absorbed too quickly, the body does not have time to use them up and they go into fat reserves. In addition, the body receives energy in the form of a short burst, and then there is a breakdown.

Examples — white rice, white bread, cookies and sweets.

Frequency and serving size

A large portion for one meal, even if the daily calorie intake is observed, can provoke the deposition of fat.

This happens in a manner similar to the assimilation simple carbohydrates principle: the body immediately receives a lot of calories, a lot of energy, the body may not have time to use it all, and then some of the energy can be deposited in the form of fat.

If the daily diet is divided into a larger number of small portions, then each meal will receive fewer calories, which the body will more likely absorb. Also in this case, the load on the digestive organs is reduced - the stomach, pancreas, etc.

In addition, it is recommended to eat before any active activity (physical: for example, before a walk, or just before going to work, or even mental - with increased mental activity, the body also spends more energy). But you should not lie on the couch or sleep after eating.

calories for fat loss

There is an opinion that a pound of fat equals 3,500 calories, so a daily deficit of 500 calories should help you get rid of a pound of fat per week.

In fact, everything is not quite right.

In general, the body's energy expenditure gradually decreases as a person begins to lose weight. This means that you will inevitably find yourself at the stage of a plateau - stopping weight loss. The amount of food that previously led to weight loss will one day lead to weight maintenance. What the warning comes from:

Always try to aim for your daily calorie intake at the "Normal Weight Loss" level.

The level "Extreme Weight Loss Rate" is the most extreme and dangerous to health. Do not try to immediately switch to it in the hope of a quick effect. The end result may be the opposite of what you want. This option provides the lowest level of calorie intake that can be considered at all. It should be seen as the exception rather than the rule. It is healthier to burn fat than to get rid of it through fasting.

Weight Loss Plateau - Why When You Reduce Calorie Intake, Weight Stops Falling

Over time, the body adapts to the reduced calorie intake.

The body begins to use energy more efficiently - it slows down the metabolism, so it burns less fat. That is why many achieve a plateau (stop) weight loss.

At this stage, the only option is to speed up the metabolism by:

increased cardio, strength training,
the use of "deceptive" food (i.e. periodically introduce high-calorie foods into the diet);
periodic changes in the number of calories (the so-called “zig-zag” diet - used in our calculator, in a detailed calculation of calorie intake by day); Link
changes in the proportions of macronutrients.

Important:

Only reducing the number of calories in the absence of physical activity will slow down the metabolism, and the moment you return to the "normal" diet, the weight will return. Try to pay more attention to exercises.

Learn to eat slowly - studies show that people who eat fast tend to be overweight.

zigzag diet

For more effective weight loss it is recommended to follow a diet according to the “zig-zag” principle, that is, it is necessary to alternate days according to the level of calorie intake - sometimes less than the norm, then more than the norm, leaving an average of the calculated number of calories. This prevents the body from adapting to reduced calorie intake and slowing down the metabolism.

Anyone who sets a goal to lose weight should learn how to count calories for weight loss, use a suitable calculator. The selected diet should fully meet the needs of the body. To start the process of weight loss, it is important to expend more energy than you consume. To do this, you should constantly count calories or units in products.

What are calories

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


20 - 40 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

The general condition of 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 - with daily training;
1.8 - with 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 lean body mass).

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 the final result by the physical activity coefficients 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 types of caviar;
dried fruits;
sweets.

Counters

To calculate the calorie content for weight loss and determine the daily diet, you can use special counters. The menus of many chain restaurants and cafes are already built into them, which makes it easier for residents of large cities to count calories outside the home. Here are some:

My Fitness Pal. A large database of products, the ability to create your own programs. However, it requires an internet connection.
Fat Secret. Free app. Products are grouped, information is given on the amount of salt, sugar.
lifesum. Interesting design. The program reads barcodes, you can add your own recipes. Requires an internet connection.

Diet

The calorie content of the dish and a properly composed menu are the basis of a competent diet. The proposed options differ in the number of calories consumed, duration and food:

For 1200 units. You can "sit" on it for a long time. Vegetables, fruits predominate, chicken or beef meat, low-fat soups are allowed.
800 kcal per day. Base: protein and bran.
700 units per day. Short-term diet on sour-milk products.
500 kcal per day. Use only on fasting days.
Zigzag. Calories decrease smoothly, weight goes off gradually.

Video

Daily rate calories for weight loss - how to calculate this important indicator? Do I need to seek help from a specialist or can I independently calculate the desired figure? We invite you to find out.

Why do you need to know the daily calorie intake for weight loss?

Too many of us don't bother with any calculations. We simply cut the average caloric content (2100-3000 kcal for women and 2600-3200 kcal for men) to absurd values (the calorie content of a number of diets does not exceed 700-1000 kcal per day).

This approach is fundamentally wrong - the body is shocked by such a calorie deficit. The result is a slow metabolism, the consumption of muscle tissue as a "fuel", a deterioration in well-being.

The consequences of such extreme weight loss are quite predictable - the weight returns to its previous level. Wanting to lose weight safely, and most importantly - not for long, it is worth calculating an individual calorie content of the diet. A special formula will help to carry out this, taking into account height, age, level of physical activity.

In general, the calorie content should not be less than 1300-1500 kcal. matters and correct distribution nutrients from food. Protein should account for about 20% of calories, fat for 30%, and carbohydrates for 50%.

The formula for calculating the optimal calorie diet for weight loss

The daily calorie intake for women to lose weight is calculated using simple mathematical operations.

Action #1: multiply your height (cm) by a factor of 1.8
Action #2: multiply your weight (kg) by a factor of 9.6
Action #3: Multiply your age by a factor of 4.7
Action number 4: add the results of the first two actions to the number 655
Action number 5: subtract the result of the third action from the resulting number

As a result of the calculations, you will receive an individual metabolic rate (basal metabolic rate).

This indicator must be multiplied by the appropriate coefficient:
With a low level of physical activity: by 1.2
With an average level of activity (training in a gentle mode 1-3 times a week): by 1.38
At a high level of load (moderate training 3-5 times a week): by 1.55
At a very high level of load (intensive training 5-7 times a week): by 1.73

The result obtained shows how many calories you need to consume in order for the weight to remain at the same level.

Calculation example

Age: 28 years old
Weight: 64 kg
Height: 168 cm
Level of physical activity: average

1. 168 cm x 1.8 = 302.4
2. 64 kg x 9.6 = 614.4
3. 28 years x 4.7 = 131.6
4. 655 + 312.4 + 614.4 = 1581.8
5. 1581.8 - 131.6 = 1450.2 (individual metabolic rate)
6. 1450.2 x 1.38 = 2001.276

Thus, in the above example, the optimal calorie content of the diet will be 2000 kcal.

To lose weight, you need to reduce the received calorie content of the diet by only 200-400 kcal (in our case, the calorie content will be 1600-1800 kcal). For greater effectiveness of the diet, you can strengthen the training regimen.

Ideal weight

How to define your ideal weight? In principle, in this matter you should be guided by your own feelings. It is not necessary to lose weight to model parameters - the main thing is to feel comfortable. If you want to determine the optimal weight, you can use special formulas. For example, this one:

Action #1: height (cm) subtract 100
Step #2: Height (cm) subtract 150 and multiply by 0.25
Action #3: The result of action #1 minus the result of action #2

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 physical activity. 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 calories daily ration you must 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 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 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)
at various types activity

Safe weight loss:

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 you can check if you are overweight or obese 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 required amount 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 fast results minimum investment efforts. 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.