Minimum amount of calories: The request could not be satisfied
Calorie counting made easy – Harvard Health
Eat less, exercise more. If only it were that simple! As most dieters know, losing weight can be very challenging. As this report details, a range of influences can affect how people gain and lose weight. But a basic understanding of how to tip your energy balance in favor of weight loss is a good place to start.
Start by determining how many calories you should consume each day. To do so, you need to know how many calories you need to maintain your current weight. Doing this requires a few simple calculations.
First, multiply your current weight by 15 — that’s roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active. Moderately active means getting at least 30 minutes of physical activity a day in the form of exercise (walking at a brisk pace, climbing stairs, or active gardening). Let’s say you’re a woman who is 5 feet, 4 inches tall and weighs 155 pounds, and you need to lose about 15 pounds to put you in a healthy weight range. If you multiply 155 by 15, you will get 2,325, which is the number of calories per day that you need in order to maintain your current weight (weight-maintenance calories). To lose weight, you will need to get below that total.
For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories. If you need 2,325 calories a day to maintain your current weight, reduce your daily calories to between 1,325 and 1,825. If you are sedentary, you will also need to build more activity into your day. In order to lose at least a pound a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional. Eating too few calories can endanger your health by depriving you of needed nutrients.
Meeting your calorie target
How can you meet your daily calorie target? One approach is to add up the number of calories per serving of all the foods that you eat, and then plan your menus accordingly. You can buy books that list calories per serving for many foods. In addition, the nutrition labels on all packaged foods and beverages provide calories per serving information. Make a point of reading the labels of the foods and drinks you use, noting the number of calories and the serving sizes. Many recipes published in cookbooks, newspapers, and magazines provide similar information.
If you hate counting calories, a different approach is to restrict how much and how often you eat, and to eat meals that are low in calories. Dietary guidelines issued by the American Heart Association stress common sense in choosing your foods rather than focusing strictly on numbers, such as total calories or calories from fat. Whichever method you choose, research shows that a regular eating schedule — with meals and snacks planned for certain times each day — makes for the most successful approach. The same applies after you have lost weight and want to keep it off. Sticking with an eating schedule increases your chance of maintaining your new weight.
Some people focus on reducing the fat in their eating plan because, at 9 calories per gram, fat by weight contains more than twice as many calories as carbohydrates or proteins (4 calories per gram). By substituting lean cuts of meat for fatty ones, avoiding high-fat packaged foods and snacks, and refraining from fat-rich products such as butter and partially hydrogenated fats, you can cut out dozens or even hundreds of calories per day. On the other hand, many people mistakenly think that cutting fat always means cutting calories. Some fat-free foods actually contain more calories than the regular versions because manufacturers use extra sugar to make up for the flavor lost in removing the fat. Moreover, low-fat or nonfat foods are not low-calorie if you consume them in large quantities.
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should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Minimum Amount of Calories Needed Per Day to Survive
If you cut too many calories from your diet, you may not be getting enough nutrients.
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The minimum calories per day needed to survive is a highly variable figure. It depends on your age, gender, activity level and even your genetics.
Restricting calories is something that should only be done under the supervision of your doctor. If you cut too many calories from your diet, you may not be getting enough nutrients. If that happens, any weight loss would probably not benefit your health, says Harvard Health Publishing.
Minimum Calories Per Day
According to the Dietary Guidelines for Americans, a 21-year-old sedentary male needs 2,400 calories to maintain weight. A sedentary 21-year-old female needs 2,000 calories per day to keep her weight the same. A safe weight loss plan allows for cutting 500 to 1,000 calories per day.
But health experts recommend that women consume at least 1,200 calories a day, and men consume at least 1,500 calories a day, says Harvard Health Publishing. There is no ideal minimum calories per day to lose weight or minimum calorie intake for a teenage girl, teen boy or adult. Instead, if you want to lose weight, take in at least 1,200 calories a day if you’re female and 1,500 calories a day if you’re male, and focus on a healthy weight-loss plan.
So what happens when you drastically cut your calories by 1,000 calories per day, the upper limit recommended for a safe weight-loss plan? According to a study reported in the April 2014 issue of the American Journal of Clinical Nutrition, your metabolism slows when you lose weight. So focus less on the minimum calories to lose weight and focus more on a weight loss plan that is healthy and in line with what your doctor recommends.
Read more: The Best Way to Lose Weight in One Month
Harvard Health Publishing says that when your metabolism slows, you burn fewer calories. So by limiting your calorie intake, the body goes into protection mode by slowing your metabolism. While limiting calories may help you lose weight at first, your body will start to make it harder for you to lose weight if you continue to limit calories.
Your body may even respond to your lower calorie intake by not shedding any more weight, Harvard Health says. The solution to that is to increase your exercise as you cut calories. This will help you will boost your metabolism, which will help you burn more calories.
Once that weight is lost, however, your metabolism may have trouble returning to pre-weight loss levels. A study in the July 2012 issue of the Journal of Clinical Endocrinology and Metabolism showed that people who lost large amounts of weight by cutting calories and adding in vigorous exercise needed to keep up the vigorous exercise or risk regaining the weight they lost.
Study participants who lost one-third of their body weight and increased their exercise had slower metabolisms after they lost the weight. Their slowdown in metabolic rate was out of proportion to the weight they lost, the authors said.
Read more: 9 Things You DON’T Have to Do to Lose Weight
Restricting Calories in Eating
The National Institute on Aging cautions that calorie restriction is not a weight-loss plan. Instead, calorie-restricted eating is being studied as a way to maintain good health and live longer.
In a ongoing study published in the January 2017 issue of the journal Nature, rhesus monkeys who ate 30 percent fewer calories survived beyond the average ages of these monkeys. Further study is needed to determine the full impact, NIH says.
In a long-term National Institute on Aging study of 218 young and middle-aged people, some of normal weight, and some moderately overweight, participants cut their calorie intake by 12 percent. After two years, they maintained a 10 percent weight loss. Two years after that, they were still able to keep up their 10 percent weight loss. CALERIE, which stands for Comprehensive Assessment of Long-Term Effects of Reducing Intake of Energy, is a partnership between NIH and several universities.
Less research has been done on fasting diets, the National Institute on Aging says. Most research consists of observation of people fasting routinely, whether for religious or other reasons. The NIH says a lot more research needs to be done to see if there are long-term benefits. Before you make any changes to your diet, discuss them with your doctor.
Why Is 1200 Calories a Day Important When Dieting
If you’re determined to lose weight, choosing healthier foods and counting calories is essential, but you might be surprised that slashing calories to the bare minimum isn’t the ticket to weight-loss success. Here’s some information and advice on the issue from a board-certified physician who practices in Southern California.
I decided this is the year I will lose that 25 pounds I gained after college. I am dieting and counting calories. I heard that you shouldn’t eat fewer than 1,200 calories a day, and I am wondering why? Can you please explain, because I thought I should eat as little as possible.
— Dieting For Real This Time
This is a great question, and I’m sure that there are other readers who have decided on a similar weight-loss resolution as you have! I commend you on your weight-loss resolution.
The principle behind weight loss is simple: you either have to burn more or eat fewer calories. To lose weight, you need to create an energy (or calorie) deficit by eating fewer calories, increasing the number of calories you burn through physical activity, or both. Typically, what is recommended as the safest method is a combination of eating fewer calories and burning calories through physical activity. While you do report that you are dieting and counting calories, you do not mention that you are doing physical activity and exercise, which, as mentioned above, is so important in the safe weight-loss equation.
Determining a safe daily calorie deficit can be difficult because every person is different when it comes to baseline metabolism, body size and composition, sex, age, and level of physical activity. What is easy to determine, however, is the fact that 3,500 calories equals about one pound of fat. Therefore, you have to burn 3,500 calories more than you take in to lose one pound. For example, if you cut 500 calories from your diet every day, you would lose about one pound a week. Or, if you are physically active, you can eat 250 calories less every day and burn 250 calories per day with your workout. Ideally, you do not want to lose more than one to two pounds per week, which means a safe calorie deficit would be to burn 500 to 1,000 calories per day through a reduced-calorie diet AND exercise.
Determining a safe minimum amount of daily calories can be difficult as well for the same reasons listed above. However, extreme restriction of consumed calories can significantly slow the metabolic rate, and hinder your weight-loss goals. The American College of Sports Medicine states that you shouldn’t send signals to your body to conserve calories by detoxing or fasting. They recommend that women should eat at least 1,200 calories per day, and men should eat at least 1,800.
The reason that the metabolic rate slows with prolonged dieting of less than 1,200 calories per day is a chain reaction of physiologic responses to the stress associated with such a restricted diet. Your body initially adapts to the stress of low caloric intake by engaging the “fight or flight” stress response, which has several negative consequences, despite you seeing lower numbers on the scale. The “fight or flight” response stimulates the breakdown of muscle in order to supply the body with enough fuel (glucose) to maintain the blood sugar levels in the absence of sufficient dietary calories. This “fight or flight” stress response will eventually wear out, thus slowing the metabolic rate to compensate for what the body perceives as starvation.
In summary, there are three guidelines to safe and effective weight loss: aerobic physical activity, gradual changes in eating habits to encourage a lifestyle change, and a slow weight loss of one to two pounds per week.
Hopefully, your weight loss questions have been answered with the above information. As always, you should consult with your physician before starting any weight-loss or exercise program. Also, if concerned with dietary or nutritional aspects of weight loss, consulting with a licensed nutritionist or dietitian may be of benefit. Good luck with your continued weight loss!
Dr. Nicol’s posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.
How Many Calories Should You Eat Per Day?
The amount of food we consume daily has a significant impact on bodily function. Most adults need a minimum of 2000 calories to sustain metabolism, muscle activity, and brain function. However, too many calories can lead to weight gain and a variety of diseases. This article examines the daily calorie intake based on a person’s sex, age, physical activity and overall health and lifestyle.
photka | Shutterstock
The right balance between the different nutrients that compose our daily diets (carbohydrates, fats, proteins, water, vitamins, and minerals) is just as significant as the overall food intake. In simple terms, if we consume more calories than we need on average, we will gain weight and if we consume less than we need on average, we will lose weight in fat, as well as muscle mass.
What is a calorie?
A calorie is a unit of energy. In physical terms, one calorie (“small calorie”, symbol: cal) is defined as the amount of heat energy needed to increase the temperature of one gram of water by one degree Celsius (1°C) at a pressure of one atmosphere (101. 325 kPa).
In terms of nutrition and diet, kilocalories (“large calories”, symbol: kcal) are more commonly used to express the amount of energy value of particular foods. In the context of nutrition, the kilojoule (kJ) is the SI unit of food energy.
The total number of calories within a particular food is the sum of the amount of energy released by each of the components (protein, carbohydrates, and fats), minus the fiber content. Fiber is removed as humans are not able to fully digest it.
Basal metabolic rate (BMR)
The basal metabolic rate (BMR) is useful in estimating the required daily energy expenditure of an individual. The BMR is defined as the rate of energy expenditure per unit time at rest. This is the amount of energy that a person needs at any given time to maintain physiological function at rest.
A number of crucial processes are constantly at work in the body and require a constant supply of energy. These include breathing, blood circulation, body temperature maintenance, cell growth, brain and nerve function, as well as muscle contraction. The BMR accounts for around 60-75% of the daily calorie expenditure and declines by around 1-2% for every 10 years after the age of 20.
Several formulas can be used for estimating the basal metabolic rate, one of which is the Mifflin-St. Jeor formula. It suggests the following values for BMR:
- Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
- Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161
Recommended daily caloric intake
The recommended daily intake of calories will vary between individuals, depending on the basal metabolic rate (BMR), which in turn differs with the body mass, height, and age of the person. The amount of food energy required will also depend on the gender and the extent of physical exercise.
Increased mental activity has been linked with moderately increased brain energy consumption since the brain consumes around 20% of the energy used in the human body. In general, older people and those with sedentary lifestyles require fewer calories (or energy-containing foods), while children and physically active people require more.
Recommended daily calorie intakes in the US are around 2500 for men and 2000 for women. However, this will range from around 1000 kcal daily for an infant to as much as 3200 kcal daily for a young male of 16-18 years who leads an active lifestyle. The minimum recommended calorie intake is 1800 for both sexes.
For a child aged 2-3 years, the recommended caloric intake ranges between 1000 kcal and 1400 kcal depending on the amount of daily physical exercise. For adults, the recommended daily calorie intake is generally higher for men compared to women.
It is important to remember that the calories consumed must come from a variety of different nutrients, including proteins, carbohydrates, and fats in order to ensure that the body receives all the nutrients required for its proper function.
Calories and physical exercise
Lifestyle choices have a significant impact upon the number of calories required to maintain a healthy weight. In simple terms, a person’s lifestyle falls into one of three categories depending on the extent of daily physical exercise: sedentary, moderately active or active.
The Harris Benedict Equation is a formula that uses the BMR and then applies an activity factor. For example, the recommended activity factor for a person with a job that requires moderately physical work and who engages in light exercise daily is 1.6. Multiplying the basal metabolic rate (BMR) by the activity factor can aid in calculating the daily energy expenditure, depending not only on the age and sex, but also the daily activity.
Is it safe to eat 1,200 calories a day? | The Independent
Could you survive on 1,200 calories per day?
That’s the potentially dangerous challenge thousands of people are setting themselves in pursuit of the perfect body.
Countless apparent fitness gurus swear by the saying “1,200 is plenty”, while the indulgences of the holiday season have caused Google searches of “1,200 calories” to spike every January since 2005.
But restricting food can impact fertility and cause anxiety, a dietitian has warned.
There is, of course, a Reddit community devoted to the diet, where users share images of their neat and colourful but sparse meals.
However, nutrition expert Ursual Philpot, a spokesperson for the British Dietetic Association, has warned against this approach to eating.
While 1,200 is the minimum level of calories that the average person can survive on without the body going into starvation mode, that does not mean it is healthy, she told The Independent.
An older person who is inactive or an overweight person may be able to eat 1,200 a day, she said. But there is no “one size fits all” solution for diet, and it is difficult to get the right level of nutrients with a strict regime unless a person carefully plans their meals.
“On a 1,200 calorie diet, your body has to make adjustments. You can’t live optimally on that. If you are young and active, you would lose weight and fat over time, but your body would make metabolic adjustments.
“You might get cold hands and feet more easily, and you would be preoccupied with food a lot of the time. You would feel anxious, and you wouldn’t feel well overall.
“For some women it could temporarily shut down their fertility.”
She explained that calorie recommendations should simply be seen as a starting point for considering what to eat.
“It is like saying all men should wear size 9 shoes. You get people who can live on 1,200 and others who need 2,400.”
“It depends on how you feel. If you feel dreadful, tired, cold, preoccupied with eating and food, and a bit spaced out and dizzy then it is way too low.”
Food trends in 2016
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1/11Food trends in 2016
Food trends in 2016
We had a kale obsession in 2015, but 2016’s vegetable sine qua non is predicted to be the knobbly celeriac root. Celeriac milk (Tom Hunt at Poco in Bristol serves it with winter mussels and wild water celery), celeriac cooked in Galician beef fat (from Adam Rawson of Pachamama, hot new chef in the capital) and salt-baked celeriac (to be found in Matthew and Iain Pennington’s kitchens at The Ethicurean in the West Country) are just a few examples.
Food trends in 2016
Middle Eastern food
The Middle Eastern Vegetarian Cookbook (£24.95, Phaidon) by grand-dame Salma Hage, author of the bestseller The Lebanese Kitchen (whose halva is pictured here), is out in April
© Liz & Max Haarala Hamilton
Food trends in 2016
Grain Store mixologist Tony Conigliaro has created Roman Redhead, a riot of red grape juice, beetroot, pale ale and verjus, and Rose Iced Tea (black tea, rose petals, anise essence, pictured here)
Food trends in 2016
The discerning will be slurping Hepple gin – from chef Valentine Warner and cocktail guru Nick Strangeway – which is punctuated with bog-myrtle nuances
Food trends in 2016
Argyll and Bute
Restaurant followers are getting in a froth about Pam Brunton in Scotland, who opened the Inver restaurant in Argyll and Bute to acclaim last year
Food trends in 2016
Andy Oliver’s Som Saa
One of the most eagerly awaited restaurants of 2016 will be the permanent incarnation of Andy Oliver’s remarkable pop-up Som Saa opening very soon in east London. Oliver, who worked at Thai god David Thompson’s Nahm in Bangkok, raised a whopping £700,000 through crowdfunding, and is renowned for his piquant Thai flavours and obsessive attention to detail, including in his home ferments and DIY coconut cream
© Adam Weatherley
Food trends in 2016
Another ruminant in vogue is venison, with Sainsbury’s doubling its line for 2016. It provides a protein-packed punch, with B vitamins and iron, and it’s low in fat. Its entry into the mainstream is in part thanks to the Scottish restaurant Mac and Wild, just opened in London, whose Celtic head chef Andy Waugh (who also runs the Wild Game Co) has been touting it as street food for years (his venison burger pictured here)
Food trends in 2016
From Brett Graham’s The Ledbury to Angela Hartnett’s kitchens at Lime Wood Hotel in the New Forest, Cabrito is the go-to goat supplier among the chef cognoscenti (roasted loin of kid pictured here) – but this year, domestic cooks can get in on the action, as Sushila Moles and James Whetlor of Cabrito offer their meat through Ocado
Mike Lusmore / mikelusmore. com
Food trends in 2016
Coffee sage George Crawford is launching the much-anticipated Cupsmith with his partner, Emma. Crawford believes that 2016 is the year purist coffee will finally meet the masses; Cupsmith’s mission will be to make craft coffee as popular as craft beer on the high street. The company roasts Arabica beans in small batches, improving its quality – but sells it online, at cupsmith.com, in an approachable way: expect cheerful packaging and names such as Afternoon Reviver Coffee (designed for drinking with milk – no matter how uncouth, most of us want milk) and Glorious Espresso
Food trends in 2016
Hanging meat for extremely long lengths of time has become an art. In Cumbria, Lake Road Kitchen’s James Cross is plating up 120-day-old steak (pictured here). The beef is from influential “ager” Dan Austin of Lake District Farmers, who is currently investigating the individual bacterial cultures that go into this maturing process
Food trends in 2016
Diners can expect root-to-stem dining – cue the full lotus deployed by the Michelin-starred Indian Benares in its kamal kakdi aur paneer korma
The food that individuals should eat also differs, she added. An active person should eat fat and carbohydrates, while someone who is overweight may be able to lose weight with a low carbohydrate and high protein diet.
“If I had to recommended a diet, I would say the Mediterranean with a moderate amount of low GI slow release carbohydrates, high quality protein, lots of vegeteables, olive oil, oily fish, nuts and legumes,” she said. “But how much a person should eat is highly dependent on factors including age, genetics and activity levels.”
Those aiming to lose weight should aim to shed between three to 10 per cent of their body weight to avoid gaining the weight back.
“Be sensible. The populations that are slimmest and healthiest don’t live of 1,200 calories, they don’t cut carbs, they don’t blend their own green milkshakes. Think about the bigger picture here and think about health and longevity and enjoying food.
“If a diet has worked for one person that does not mean that is the way that everyone should be eating.”
The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight.
- Exercise: 15-30 minutes of elevated heart rate activity.
- Intense exercise: 45-120 minutes of elevated heart rate activity.
- Very intense exercise: 2+ hours of elevated heart rate activity.
Food Energy Converter
The following converter can be used to convert between Calories and other common food energy units.
Related:BMI Calculator | Body Fat Calculator | Ideal Weight Calculator
This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average. The Harris-Benedict Equation was one of the earliest equations used to calculate basal metabolic rate (BMR), which is the amount of energy expended per day at rest. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Mifflin-St Jeor Equation also calculates BMR, and has been shown to be more accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation do. Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage. The three equations used by the calculator are listed below:
Mifflin-St Jeor Equation:
BMR = 10W + 6.25H – 5A + 5
BMR = 10W + 6.25H – 5A – 161
Revised Harris-Benedict Equation:
BMR = 13.397W + 4.799H – 5.677A + 88.362
BMR = 9.247W + 3.098H – 4.330A + 447.593
BMR = 370 + 21.6(1 – F)W
W is body weight in kg
H is body height in cm
A is age
F is body fat in percentage
The value obtained from these equations is the estimated number of calories a person can consume in a day to maintain their body-weight, assuming they remain at rest. This value is multiplied by an activity factor (generally 1.2-1.95), dependent on a person’s typical levels of exercise, in order to obtain a more realistic value for maintaining body-weight (since people are less likely to be at rest throughout the course of an entire day). 1 pound, or approximately 0.45 kg, equates to about 3,500 calories. As such, in order to lose 1 pound per week, it is recommended that 500 calories be shaved off the estimate of calories necessary for weight maintenance per day. For example, if a person has an estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during the period.
It is important to remember that proper diet and exercise is largely accepted as the best way to lose weight. It is inadvisable to lower calorie intake by more than 1,000 calories per day, as losing more than 2 pounds per week can be unhealthy, and can result in the opposite effect in the near future by reducing metabolism. Losing more than 2 pounds a week will likely involve muscle loss, which in turn lowers BMR, since more muscle mass results in higher BMR. Excessive weight loss can also be due to dehydration, which is unhealthy. Furthermore, particularly when exercising in conjunction with dieting, maintaining a good diet is important, since the body needs to be able to support its metabolic processes and replenish itself. Depriving the body of the nutrients it requires as part of heavily unhealthy diets can have serious detrimental effects, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight is often regained in the form of fat (putting the participant in a worse state than when beginning the diet). As such, in addition to monitoring calorie intake, it is important to maintain levels of fiber intake as well as other nutritional necessities to balance the needs of the body.
Calorie Counting as a Means for Weight Loss
Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps:
- Determine your BMR using one of the provided equations. If you know your body fat percentage, the Katch-McArdle Formula might be a more accurate representation of your BMR. Remember that the values attained from these equations are approximations and subtracting exactly 500 calories from your BMR will not necessarily result in exactly 1 pound lost per week – it could be less, or it could be more!
- Determine your weight loss goals. Recall that 1 pound (~0.45 kg) equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per day will theoretically result in a loss of 1 pound a week. It is generally not advisable to lose more than 2 pounds per week as it can have negative health effects, i.e. try to target a maximum daily calorie reduction of approximately 1000 calories per day. Consulting your doctor and/or a registered dietician nutritionist (RDN) is recommended in cases where you plan to lose more than 2 pounds per week.
- Choose a method to track your calories and progress towards your goals. If you have a smart phone, there are many easy-to-use applications that facilitate tracking calories, exercise, and progress, among other things. Many, if not all of these, have estimates for the calories in many brand name foods or dishes at restaurants, and if not, can estimate calories based on the amount of the individual components of the foods. It can be difficult to get a good grasp on food proportions and the calories they contain – which is why counting calories (as well as any other approach) is not for everyone – but if you meticulously measure and track the number of calories in some of your typical meals, it quickly becomes easier to accurately estimate calorie content without having to actually measure or weigh your food each time. There are also websites that can help to do the same, but if you prefer, manually maintaining an excel spreadsheet or even a pen and paper journal are certainly viable alternatives.
- Track your progress over time and make changes to better achieve your goals if necessary. Remember that weight loss alone is not the sole determinant of health and fitness, and you should take other factors such as fat vs. muscle loss/gain into account as well. Also, it is recommended that measurements be taken over longer periods of time such as a week (rather than daily) as significant variations in weight can occur simply based on water intake or time of day. It is also ideal to take measurements under consistent conditions, such as weighing yourself as soon as you wake up and before breakfast, rather than at different times throughout the day.
- Keep at it!
The above steps are an attempt at the most basic form of calorie counting. Calorie counting is not an exact science, and can be as complex as you want to make it. The above does not consider proportions of macronutrients consumed. While there is no exactly known, ideal proportion of macronutrients (fats, proteins, carbohydrates) some balance is certainly advisable, and different foods have been found to have different effects on health, feelings of hunger, and number of calories burned. Generally, minimally processed plant and animal foods tend to be more conducive to healthy weight loss and maintenance.
There are many approaches to weight loss and there is no set ideal method that works for all people, which is why so many different diets and exercise regimens exist. While some methods are more effective for each individual person, not all weight loss methods are equivalent, and studies suggest that some approaches are healthier than others. That being said, one of the most commonly effective weight loss methods is counting calories. In its most basic form, calories consumed minus calories expended will result in weight gain if the result is positive, or weight loss if the result is negative. However, this is far from a comprehensive picture, and many other factors play a role in affecting healthy, sustainable weight loss. For example, there exist conflicting studies addressing whether or not the type of calories or foods consumed, or how they are consumed, affects weight loss. Studies have shown that foods that require a person to chew more and are more difficult to digest result in the body burning more calories, sometimes referred to as the thermic effect of food. While the increase in burned calories may be marginal, foods that are more difficult to digest such as vegetables generally tend to be healthier and provide more nutrients for fewer calories than many processed foods.
Consistent with the view that in regards to weight loss, only net calories are important and not their source, there exist cases such as the Twinkie diet, where a person that solely counted calories while eating a variety of cake snacks managed to lose 27 pounds over two months. As effective as this can be, it is certainly not suggested. While the participant did not seem to suffer any noticeable health detriments in this particular case, there are other less measurable factors that should be considered such as long-term effects of such a diet on potential for developing cancers, heart disease, and diabetes. However, ignoring efficiency and health, sustained, significant reduction of caloric intake or increase of physical activity should result in weight loss, and counting calories can be an effective way to achieve this sole result.
Aside from being one viable method for facilitating weight loss, calorie counting has other somewhat less quantifiable advantages including helping to increase nutritional awareness. Many people are completely unaware of, or grossly underestimate their daily caloric intake. Counting calories can help raise an awareness of different types of foods, the number of calories they contain, and how these calories have a different effect on a person’s feelings of satiety. Once a person has a better understanding of how many calories are actually in that bag of chips that they can so easily inhale within minutes, how much of their daily caloric intake it consumes, and how little the chips do to satiate their hunger, portion control and avoidance of foods with empty calories tends to become easier.
Having actual caloric measurements can also assist in weight loss, since tangible calorie goals can be set, rather than simply trying to eat less. Also, although this is not necessarily directly related to calorie counting, studies have shown that portion control by simply eating from a smaller plate can help reduce calorie intake, since people tend to fill their plates and eat everything on their plates. Many people do not realize that they are overeating, since they have become accustomed to restaurant-sized portions being the norm, when said portions can be up to three or more times larger than necessary for a typical meal.
Tracking calories also puts exercise in a quantifiable perspective, increasing a person’s awareness regarding how much exercise is really required to counteract a 220-calorie bag of M&M’s. Once a link is made between the amount of exercise that some snack equates to, many people find abstaining from that bag of chips to be the preferred option rather than performing an equivalent amount of exercise – which can lead to healthier eating habits.
In the end however, what’s important is picking a strategy that works for you. Calorie counting is only one method used to achieve weight loss amongst many, and even within this method, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable option and desirable result.
Zigzag Calorie Cycling
Zigzag calorie cycling is a weight loss approach that aims to counteract the human body’s natural adaptive tendencies. Counting and restricting calories, as described above, is a viable method to lose weight, but over a period of time, it is possible for the body to adapt to the lower number of calories consumed. In cases where this happens, a plateau in weight loss that can be difficult to surmount can result. This is where zigzag calorie cycling can help, by not allowing the body to adapt to the lower calorie environment.
Zigzag calorie cycling involves alternating the number of calories consumed on a given day. A person on a zigzag diet should have a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target. For example, if your target calorie intake is 14,000 calories per week, you could consume 2,300 calories three days a week, and 1,775 the other four days of the week, or you could consume 2,000 calories each day. In both cases, 14,000 calories would be consumed over the week, but the body wouldn’t adapt and compensate for a 2,000-calorie diet. This also allows a person more flexibility in their diet, allowing them to plan around occasions, such as work or family gatherings, where a person may consume more calories. Consuming a lower number of calories on other days can allow a person to enjoy these gatherings or even have a “cheat day” where they eat whatever they want without feeling guilty, since they can make up for the excess calories on their low-calorie days.
There is no concrete rule or study that dictates the most effective way to alternate or spread out calorie consumption. How to vary calorie intake is largely up to personal discretion. Depending on a person’s activity, it is generally recommended that the high-calorie and low-calorie days vary by approximately 200-300 calories, where the high-calorie day is often the number of calories a person needs to consume to maintain their current weight. For a person with a higher activity level, the calorie difference should be larger. The calculator presents two zigzag diet schedules. The first schedule has two higher calorie days, and 5 lower calorie days. The second schedule increase and reduces calories gradually. In either case, the total weekly calorie consumption is the same.
In the end, regardless what method you choose to use when approaching weight loss, what’s important is picking a strategy that works for you. Calorie counting and zigzag calorie cycling are only two methods (that are fairly interrelated) used to achieve weight loss among many, and even within these methods, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable and desirable result.
How Many Calories Do You Need?
Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people – there are many different factors involved, not all of which are well-understood or known.
Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U. S Department of Health.
The body does not require many calories to simply survive. However, consuming too few calories results in the body functioning poorly, since it will only use calories for functions essential to survival, and ignore those necessary for general health and well-being. Harvard Health Publications suggests women get at least 1,200 calories and men get at least 1,500 calories a day unless supervised by doctors. As such, it is highly recommended that a person attempting to lose weight monitors their body’s caloric necessities and adjusts it as necessary to maintain its nutritional needs.
Calories: Different Kinds and Their Effects
The main sources of calories in a typical person’s diet are carbohydrates, proteins, and fat, with alcohol also being a significant portion of calorie intake for many people (though ideally this should be limited since alcohol contains many empty calories). Some studies have shown that the calories displayed on nutrition labels and the calories actually consumed and retained can vary significantly. This hints at the complex nature of calories and nutrition and is why many conflicting points of view on the “best” methodology for losing weight exist. For example, how a person chews their food has been shown to affect weight loss to some degree; generally speaking, chewing food more increases the number of calories that the body burns during digestion. People that chew more also tend to eat less, since the longer period of time necessary to chew their food allows more time to reach a state of satiety, which results in eating less. However, the effects of how food is chewed and digestion of different foods are not completely understood and it is possible that other factors exist, and thus this information should be taken with a grain of salt (in moderation if weight loss is the goal).
Generally, foods that take more effort to chew – fruit, vegetables, lean meats, whole grains, etc. – require the body to burn more calories since more calories are required to digest them. It also results in the feeling of satiety for longer periods of time. Furthermore, certain foods like coffee, tea, chilies, cinnamon, and ginger have been found to increase the rate of calories burned, due to the ingredients they contain.
The “quality” of calories consumed is also important. There are different classifications of foods in terms of calories. This includes high-calorie foods, low-calorie foods, and empty calories. Consistent with their naming, high-calorie foods are foods that are calorically dense, meaning that there are a high number of calories relative to serving size, while low-calorie foods have fewer calories relative to serving size. Foods such as fat, oils, fried foods, and sugary foods are examples of high-calorie foods. Being a high-calorie food does not inherently mean that the food is unhealthy however – avocados, quinoa, nuts, and whole grains are all high-calorie foods that are considered healthful in moderation. Low calorie foods include vegetables and certain fruits, among other things, while empty calories, such as those in added sugars and solid fats, are calories that contain few to no nutrients. Studies have shown that there is a measurable difference between consuming 500 calories of carrots compared to 500 calories of popcorn. As previously mentioned, this in part can be attributed to differences in how the foods are consumed and processed. Carrots require far more chewing and can result in more calories burned during digestion. Again, the mechanism for these differences is not fully defined, but simply note that for weight loss purposes, the general formula of calories in minus calories out determining weight gain or loss does hold, but that the number of calories on a nutrition label is not necessarily indicative of how many calories the body actually retains. While there is no clear-cut or ideal amount of macronutrient proportions a person should consume to maintain a healthy diet or lose weight, eating a “healthy” diet replete with a variety of unprocessed foods such as vegetables, fruits, and lean meats is correlated with being healthier, and is more likely to result in sustainable weight loss. Also, remember that calories from drinks comprise an estimated 21% of a typical person’s diet. Many of these calories fall under the category of empty calories. While sodas are an obvious culprit, drinks such as juices and even milk have large amounts of sugar and should be consumed in moderation to avoid negating their nutritional benefits. Ideally a person should drink water, tea, and coffee without adding sugar in order to reduce calories gained from drinks.
Remember: All foods, including “healthful foods,” should be consumed in moderation, and distinctions can often be misleading since even natural foods like fruits can have large amounts of sugar, and foods labeled as “health foods” such as low-calorie foods, reduced-fat foods, etc. can potentially replace one unhealthy component with another. Many reduced-fat foods have large amounts of added sugar to compensate for taste lost through fat reduction. It is important to pay attention to, and consider the different components in a food product in order to determine whether said food should have a place within your diet.
Calories in Common Foods
|Apple||1 (4 oz.)||59||247|
|Banana||1 (6 oz.)||151||632|
|Orange||1 (4 oz.)||53||222|
|Pear||1 (5 oz.)||82||343|
|Peach||1 (6 oz.)||67||281|
|Beef, regular, cooked||2 oz.||142||595|
|Chicken, cooked||2 oz.||136||569|
|Fish, Catfish, cooked||2 oz.||136||569|
|Pork, cooked||2 oz.||137||574|
|Shrimp, cooked||2 oz.||56||234|
|Bread, white||1 slice (1 oz.)||75||314|
|Caesar salad||3 cups||481||2014|
|Dark Chocolate||1 oz.||155||649|
|Pizza||1 slice (14″)||285||1193|
|Rice||1 cup cooked||206||862|
|Sandwich||1 (6″ Subway Turkey Sandwich)||200||837|
|Coca-Cola Classic||1 can||150||628|
|Diet Coke||1 can||0||0|
|Milk (1%)||1 cup||102||427|
|Milk (2%)||1 cup||122||511|
|Milk (Whole)||1 cup||146||611|
|Orange Juice||1 cup||111||465|
|Apple cider||1 cup||117||490|
|Yogurt (low-fat)||1 cup||154||645|
|Yogurt (non-fat)||1 cup||110||461|
* 1 cup = ~250 milliliters, 1 table spoon = 14. 2 gram
2000, 1500, and 1200 Calorie Sample Meal Plans
|Meal||1200 Cal Plan||1500 Cal Plan||2000 Cal Plan|
All-bran cereal (125)
Greek yogurt (120)
Buttered toast (150)
Avocado dip (50)
Greek yogurt (120)
|Total||345 Calories||350 Calories||650 Calories|
Grilled cheese with tomato (300)
Chicken and vegetable soup (300)
Grilled chicken (225)
Grilled vegetables (125)
Peanut butter (75)
Baby carrots (35)
|Total||450 Calories||550 Calories||685 Calories|
Grilled Chicken (200)
Brussel sprouts (100)
Mashed potatoes (150)
Grilled salmon (225)
Brown rice (175)
Green beans (100)
|Total||405 Calories||600 Calories||665 Calories|
Calories Burned from Common Exercises:
|Activity (1 hour)||125 lb person||155 lb person||185 lb person|
|Golf (using cart)||198||246||294|
|Walking (3. 5 mph)||215||267||319|
|Swimming (free-style, moderate)||397||492||587|
|Running (9 minute mile)||624||773||923|
|Bicycling (12-14 mph, moderate)||454||562||671|
Energy from Common Food Components
|Food Components||kJ per gram||Calorie (kcal) per gram||kJ per ounce||Calorie (kcal) per ounce|
|Ethanol (drinking alcohol)||29||6.9||822||196|
|Polyols (sugar alcohols, sweeteners)||10||2.4||283||68|
What Is the Bare Minimum of Food You Can Eat? | Healthy Eating
By Jill Corleone Updated December 02, 2018
To lose weight, you need to eat fewer calories, which means eating less food. When eating the bare minimum, it’s imperative that you make the right food choices so you meet your all your nutrient needs on fewer calories. Consult your doctor before starting any weight-loss diet.
Bare Number of Calories
The National Institute of Diabetes and Digestive and Kidney Diseases says that when eating real food, women may be able to meet their needs eating as few as 1,000 to 1,200 calories a day, and men can do the same on 1,200 to 1,600 calories a day. Very-low-calorie diets of 800 calories or less typically include specially designed meal-replacement shakes and foods to help you meet nutritional needs. You should not follow a very-low-calorie diet unless closely monitored by your doctor.
When limiting your calorie intake, eat mostly low-calorie, nutrient-dense foods so that you get all the nutrients you need for good health. Good options include brussels sprouts, bell peppers, mushrooms, avocados, berries, melon, sweet potatoes, legumes such as beans and lentils, nuts and whole grains such as barley and quinoa, as well as seafood and poultry. The one nutrient you may have a difficult time getting on your low-calorie diet is vitamin D, according to Harvard Health Publications, and you may require a supplement. Talk to your doctor about vitamin D dosage.
Suggested Food Plan
You need to carefully plan your menu when eating the bare minimum. While it’s safe for both men and women to limit their intake to 1,200 calories a day, women may have an easier time meeting their nutrient needs than men, says Harvard Health Publications. Based on this information, limiting your intake to 1,200 to 1,500 calories may help you lose while eating the bare minimum. A healthy and balanced food plan should include 1 to 1 1/2 cups of fruit, 1 1/2 to 2 cups of vegetables, 4 to 5 ounces of grain, 3 to 5 ounces of protein, 2 to 3 cups of dairy and 1 1/2 to 2 tablespoons of oil. For reference, a 1-ounce grain portion is equal to one slice of bread, 1 cup of cold cereal or 1/2 cup of cooked grain or cereal.
For breakfast on your bare-minimum diet, you might enjoy 1 cup of oatmeal with 1 cup of raspberries and 1 cup of nonfat milk. A healthy lunch might include 1 cup of mixed greens topped with 1/2 ounce of walnuts, 2 ounces of grilled chicken, 1 teaspoon of olive oil and balsamic vinegar, served with 1 container of nonfat yogurt and a small apple. For dinner, a 3-ounce serving of grilled salmon with 1 cup of roasted brussels sprouts tossed with 2 teaspoons of olive oil and 3/4 cup of cooked quinoa makes a nutrient-rich choice. This meal plan contains 1,205 calories.
90,000 How to determine the daily calorie intake?
The key to a perfect figure is the correct calculation of the required number of calories. The norm for each person depends on many factors that must be taken into account when drawing up a diet.
Why count calories?
Almost any food is fuel, a source of energy for the human body. The calorie content of a product indicates a certain amount of energy that will be obtained during its use.Calorie intake is calculated individually and depends on gender, weight, age, lifestyle and physical activity during the day.
One way to calculate your calorie intake is the Harris-Benedict formula. With its help, you can calculate the basal metabolic rate (BMR), namely the number of calories (energy) required for the proper functioning of the body: respiration, gastrointestinal tract, blood circulation, thermoregulation, nervous system, etc.
- Formula for men:
BMR = 88.36 + (13.4 × weight in kg) + (4.8 × height in cm) – (5.7 × age in years).
- Formula for women:
BMR = 447.6 + (9.2 × weight in kg) + (3.1 × height in cm) – (4.3 × age in years).
For example, a 25-year-old man with a weight of 72 kg and a height of 178 cm needs 1765 calories to provide the whole body with energy.
Do not forget about the load
This formula only calculates the calorie baseline.But the needs of the body depend on the physical activity of the person:
- Sedentary lifestyle without exertion – multiply BMR by 1.2.
- Workout 1-3 times a week – Multiply BMR by 1.375.
- Classes 3-5 days a week – BMR multiplied by 1.55.
- Intensive training 6-7 times a week – Multiply BMR by 1.725.
- Athletes who exercise more often than once a day – Multiply BMR by 1.9.
What’s next? Decide on a target:
- I want to lose weight. Consume fewer calories than the result. It is recommended not to cross the minimum limit of calories per day – 1200 kcal for women, 1800 kcal for men. There are special low-calorie diets, but it is better to consult a specialist before using them.
- I want to gain weight. On the contrary, eat more calories than the formula suggests. Nutrition for weight gain will also be helped by a specialist.
- My weight is perfect, I want to keep it. The formula indicated the approximate number of calories you need per day – stick to this figure.
Remember, the health of the body and a beautiful figure depend not only on the number of calories, but also on the quality, composition, method of preparation, amount of food consumed and lifestyle.
Sports food supplements and vitamin complexes can be purchased at Stolichki pharmacies.
90,000 How many calories per day should you consume? | Eternal Questions | Question-Answer
Caloric content or energy value of food is one of the most important characteristics of food. It is determined by the amount of energy that the body receives with the complete assimilation of the components included in the food consumed.
The daily calorie intake of a person depends on age, weight, height, gender, lifestyle, it is determined by the body’s energy expenditure on various activities. The minimum amount of energy required to ensure the normal functioning of the body in women is less than in men – by about 15-20 percent.
How many calories do women need per day?
Most nutritionists agree that the average woman needs 2000 calories.However, the amount of calories you can eat depends on your level of physical activity.
Women with a sedentary lifestyle need to consume the following number of calories:
- from 18 to 25 years old – about 2000 kcal;
- from 26 to 50 years old – 1800 kcal;
- after 50 years – up to 1600 kcal.
For women leading a lifestyle of average activity, the following indicators are the norm:
- from 18 to 25 years old – up to 2200 kcal;
- from 26 to 50 years old – about 2000 kcal;
- after 50 years – 1800 kcal.
With high activity, women need:
- from 18 to 25 years old – 2400 kcal;
- from 26 to 50 years old – about 2200 kcal;
- after 50 years – up to 2000 kcal.
Much more calories are required for a woman carrying a child. The daily diet in this case depends on how long she is in pregnancy. As pregnancy progresses, you should increase your daily food intake from 2500 to 3200 calories per day.The diet of a woman who feeds a baby should be at least 3500 kcal.
There are formulas that allow you to calculate the daily calorie intake depending on gender, age, height, weight and activity level.
In 1919, the Harris-Benedict formula appeared, for a modern person it is no longer accurate enough, has an error of about 5%.
The daily calorie intake for women is calculated as follows:
655.1 + 9.563 x weight (kg) + 1.85 x height (cm) – 4.676 x age (years)
Next, the result obtained must be multiplied by the coefficient of physical activity:
- 1. 2 – minimum or no physical activity;
- 1.375 – fitness classes 3 times a week;
- 1.4625 – fitness classes 5 times a week;
- 1.550 – intense physical activity 5 times a week;
- 1.6375 – fitness classes every day;
- 1.725 – every day intensively or twice a day;
- 1.9 – daily physical activity plus physical work;
The result is also multiplied by the activity coefficient.
The Mifflin-San Geor formula is recognized as the most accurate to date :
10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
The result must also be multiplied by the activity factor.
How many calories do men need per day?
The metabolic process in men occurs much faster, therefore the daily diet of a man is significantly different from that of a woman.An adult male of average build needs about 2500 kcal. in a day. But, if we take into account the level of physical activity, the picture looks like this:
Sedentary men require:
- from 18 to 30 years old – about 2400 kcal;
- after 50 years – 2200-2400 kcal.
90,015 from 31 to 50 years old – 2,200 kcal;
For men leading a lifestyle of average activity, the following indicators are the norm:
- from 18 to 30 years old – 2600-2800 kcal;
- from 31 to 50 years old – 2400-2600 kcal;
- after 50 years – 1800 kcal.
With high activity, men need to consume the following amount of calories:
- from 18 to 35 years old – about 3000 kcal;
- from 31 to 50 years old – 2800-3000 kcal;
- after 50 years – 2400-2800 kcal.
You can calculate the calorie intake for men using the Harris-Benedict formula :
66.5 + 13.75 x weight (kg) + 5.003 x height (cm) – 6.775 x age (years)
The result is multiplied by the coefficient of physical activity:
- 1.2 – minimum or absence;
- 1.375 – 3 times a week;
- 1.4625 – 5 times a week;
- 1.550 – intensively 5 times a week;
- 1.6375 – every day;
- 1.725 – every day intensively or 2 times a day;
- 1. 9 – daily + physical work.
According to the Mifflin-San Geor formula , the calorie intake per day for men is calculated as follows:
10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
Here, too, the result is multiplied by the activity factor.
How many calories per day do children and adolescents need?
The daily diet for children depends on age. The caloric intake of food should be increased every six months in order for the growing child’s body to develop well.
The calorie intake for children and adolescents looks like this:
- up to 2 years – 1200 kcal;
- from 2 to 3 years – 1400 kcal;
- from 3 to 6 years – 1800-2000 kcal;
- from 6 to 10 – 2000-2400 kcal;
- from 10 to 13 years – no more than 2900 kcal.
- Sedentary lifestyle – 1.2;
- Moderate activity (light physical activity (training) 1-3 times a week) – 1.375;
- Average activity (trainings 3-5 times a week) – 1.55;
- Active people (intense workouts 6-7 times a week) – 1.725;
- Athletes and people performing heavy physical activity (6-7 times a week) – 1.9.
- If your goal is to lose weight , eat fewer calories than in the resulting calculations (but not less than 1200 kcal for women and 1600 kcal for men, as this is unhealthy).
- If your goal is to gain weight – eat more to exceed the daily value.
- To maintain weight – Eat foods in accordance with the calculated calorie intake.
- Adult men:
- 66.5 + (13.75 x kg body weight) + (5.003 x height in cm) – (6.755 x age) = BMR; 90 016 90 015 66 + (6.23 x pounds of body weight) + (12.7 x height in inches) – (6. 76 x age) = BMR.
- Adult women:
- 55.1 + (9.563 x kg body weight) + (1.850 x height in cm) – (4.676 x age) = BMR;
- 655 + (4.35 x kg body weight) + (4.7 x height in inches) – (4.7 x age) = BMR.
90 017 90 000 How many calories do a man or woman need per day to lose weight
The problem of being overweight is present in millions of people. A simple recipe – to eat less, does not always work. Fortunately, science comes to the aid of man. She advises to achieve the right weight for yourself by creating a calorie deficit. In this case, it is worth taking into account the characteristics of the body and correctly composing your menu.
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Calorie consumption and expenditure are no longer a surprise to anyone. This technique formed the basis of one of the most effective ways to lose weight. You just need to spend more energy than you consume. However, it is not enough to simply operate with numbers – it will take moral efforts and will. The result will be achieved only by those who stubbornly go to achieve their goal. Most often, not health problems – the cause of excess weight, not hormones or genetics, but ordinary laziness. Let’s talk about self-organization and the correct calculation of calories and their expenditure.
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How many calories are in one kg of fat?
Back in 1958, physician Max Vishnovsky in his article came to the conclusion that he lost 0.4 kilograms of weight while getting rid of 3000 calories through exercise and diet.
Accordingly, to lose weight per kilogram, you need to spend about 7,700 calories.
You can calculate your weight loss schedule.If you consume 2,000 kcal per day, and spend 2,500 kcal through training or an active lifestyle, then this deficiency can lead to weight loss per kilogram in about half a month. To lose 5 kilograms, you will have to be in this mode for 2.5 months.
Nutritionists do not recommend losing more than 3-4 kilograms of weight in one month.
But the rule seems simple only at first glance. The processes in our body do not always correspond to linear formulas.And you can’t just cut back on food intake. You need to eat correctly and in a balanced way. It is necessary to create a calorie deficit wisely: along with a decrease in the calorie content of food, simultaneously increase physical activity. An active lifestyle will also speed up metabolic processes, and the body will begin to burn calories faster. Vishnovsky’s rule is not an axiom, but a guideline. Indeed, with a decrease in body weight, he also needs less calories, which will lead to a slowdown in the intensity of weight loss.
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How to increase motivation?
Before solving any problem, it is important to formulate an ultimate goal for yourself. This will be helped by the list of bonuses that will become available after losing weight. It could be new clothes, dates, a beautiful body. But in parallel, it is worth making a list with the reasons standing on the way to the goal. Usually these are banal weakness, laziness, lack of time. Both lists must be constantly kept in front of your eyes, keeping in mind the goal and obstacles on the way to it.
Awareness of your weaknesses will help you understand how to proceed. It is worth describing the obstacles in more detail – this will help to cope with them.
What is weak will? This is not an absolute concept, but applicable to something specific, to the same training. You can strengthen your will by instilling new habits. It is worth trying to make yourself a promise to do at least a feasible minimum of training. Keeping a vow will make you feel stronger. You can do the same with your other weaknesses.
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Natural cunning of the body
The above rule will work the first time, but then the metabolism will become slower. In conditions of limited food volume , the body will begin to save energy . And just a diet for active weight loss will no longer be enough. Sports will come to the rescue. Strength training and vigorous alternating exercise will help create increased oxygen consumption in the body.Debt coverage will be carried out with the help of calories, both during the exercise itself and a few hours after it. Exercise is also needed to prevent muscle loss in the context of normal protein intake.
To burn calories, you don’t have to torture yourself with exercise for several hours a day. You can do 3-5 workouts per week for one hour, but at the same time increase the level of non-training activity. These can be your usual walks in the fresh air, an active hobby, exercise on a simulator, or even while watching a TV show.
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How to lose fat, not muscle
A person needs to get rid of excess weight, but at the same time it is important what exactly the body wants to part with. There is a risk that a calorie deficit will affect muscle mass. Her loss will make the figure look ugly. In 2008, American scientists conducted a special study on this topic. Experts have confirmed that it is possible to preserve muscle during a low-calorie diet.But protein is required to form them. Combining strength training with a diet will require supplementing with protein-rich foods. It is better to eat whole foods: cereals from unpeeled cereals, eggs, cottage cheese, fish, nuts and seeds. This will give the body both nutrients and the required energy.
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Safe minimum calories
It would be thoughtless to keep your calorie intake to a minimum and expect to lose weight.Yet energy is important for our body, providing the work of all its major systems. Even in a state of complete rest, our body consumes calories. It is believed that a woman spends about 2000 kcal per day, while a man’s figure is a quarter more. In the case of a sedentary lifestyle, the expenses will be slightly less. To determine the exact number of calories that ensure a stable weight and a normal lifestyle, you will have to measure body parameters and carry out simple calculations on a calculator. I must say that there are several options for counting at once.Most of them are very conditional and do not take into account the person’s age, the ratio of muscle to fat, and activity.
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How many calories do you need daily to lose or maintain weight
Organisms of all people differ from each other, therefore, the calculation of calorie consumption (for weight loss or weight maintenance) must be made individually for each person. You can use the Harris-Benedict formula to determine the required daily calorie intake.
It is generally accepted that the average daily calorie intake is: for men 2500-2700 kcal per day, for women – 2000-2200 kcal per day.
It is important to remember that a constant excess of only 100 calories in excess of the norm can cause the appearance of body fat. To eliminate this, it is recommended to calculate the individual calorie intake.
The Harris-Benedict Formula was developed by James Arthur Harris and Francis Gano Benedict back in 1919.
Scientists have shown that the amount of daily calories a person needs varies with indicators such as basal metabolic rate (BMR) and active metabolism (AMR).
How to Calculate Basal Metabolism (BMR)
Formula for calculating basal metabolism in adult males:
BMR = 88.4 + (13.4 × weight in kg) + (4.8 × height in cm) – (5.7 × age in years).
Basal metabolic rate BMR for women:
BMR = 448 + (9.2 × weight in kg) + (3.1 × height in cm) – (4.3 × age in years).
How to calculate active metabolism (AMR)
Depending on the activity of the lifestyle, select the appropriate factor:
Calculation of daily calories
Multiply the above two values:
BMR (Basal Metabolism) × AMR (Active Metabolism).
The basal metabolism of a man at the age of 27, weighing 85 kg and height 184 cm, will be 1956. A person leads a lifestyle of average activity (3-5 physical trainings per week), respectively, AMR is 1.55. We multiply the obtained values (BMR × AMR) and, as a result, we have a daily rate of 3032 kcal. If you adhere to this indicator, then a man will be able to maintain his own weight of 85 kg.
How to calculate exactly how many calories you need to lose weight or gain weight
After completing the calculations, you have a number corresponding to the daily calorie requirement, which is necessary to maintain your current weight.
In any case, do not forget about systematic sports.
Important! The Harris-Benedict Formula is not applicable to very obese people and athletes (bodybuilders, powerlifters, etc.). In the first case, the formula overestimates the actual need for calories, while in the second, it underestimates.
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Calorie counting websites and applications
In order to find out exactly the required calorie intake per day, the formulas will have to be used much more complex. Internet services and applications come to the rescue. Most of them help calculate how many calories the body has received from the analysis of the food eaten.Here are some of the helpers.
On this site you can find ready-made recipes with an indication of the content of proteins, fats, carbohydrates and calories, as well as dietary fiber. And her mouth-watering photos will also motivate you to cook healthy food. There are also useful filters “Low-calorie”, “Fast” and “Simple”. In the table, you can see the calorie and nutrient content of the ingredients. You can change the components of the dish and re-calculate its calorie content.
The site stands out for its detailed analysis of all products and recipes. The calorie content of components, proteins, fats and carbohydrates is indicated both for the most frequently used components and for ready-made meals. You can also find out what vitamins and minerals are contained in our food. Special sections are devoted to weight loss techniques. There are nutrition and exercise diaries here.
FatSecret Calorie Counter for iPhone, Android and Windows
This iOS app is actually your food diary.You can add the eaten food there, and the utility will calculate the calories and consumption of proteins, fats and carbohydrates by itself. The application contains ready-made dishes and food products from different manufacturers.
The barcode of the product can be read and the product can be identified by it. The application offers an exercise diary and an exercise diary, in which you can find out the expenditure of calories for different types of activity. There is a version of the program for both Windows and Android.
The application has its own database of products, but it also makes it possible to identify them using a scanned barcode.You can find out the calorie content of dishes using built-in recipes or user-selected ones.
The Sports and Exercise section calculates the calories burned. Pairing with wearable devices will help in this, due to which training data will automatically enter the application. YAZIO is available for both iOS and Android.
The program is not just a calorie counter, but also allows you to store your recipes, information about dishes and even meals. You can also calculate the expenditure of energy by choosing the type of your activity: strength exercises, games, cardio training. But for an accurate calculation of the number of calories, you will have to manually register their expenditure for each lesson.
But the counter can be synchronized with fitness trackers and other applications for tracking activity. You can download a version of MyFitnessPal for both iOS and Android.
Other Useful iOS Apps
Table of calorie content of products.
Calorie and weight counter.
Lose weight in 30 days.
90,000 How many calories should you eat per day?
The number of calories a person should consume daily depends on several factors, including age, body weight, height, gender, lifestyle, and overall health. Scientists from Purdue University, USA, found that how a person eats also affects their calorie intake.So, the longer he chews food, the more calories enter his body.
Recommended daily calorie intake varies worldwide. According to the National Health Service, UK, an adult male needs an average of 2,500 kcal per day to maintain a stable body weight, while an adult female needs an average of 2,000 kcal. In the US, the norm is different – 2700 kcal per day for men and 2200 kcal for women. According to the Food and Agriculture Organization (FAO), the average person needs a minimum of 1,800 calories.
Experts from the National Health Service (NHS) emphasize that instead of accurately calculating the calories consumed, people should focus more on a healthy and well-balanced diet and be physically active. As a result, you burn about the same number of calories per day as you consume.
Researchers from Tel Aviv University, Israel, emphasize that a hearty breakfast (about 700 kcal) helps to keep body weight under control and even lose weight and is excellent for weight loss, reducing the risk of diabetes mellitus, cardio -vascular diseases and lowering high blood cholesterol levels.
The Harris-Benedict Equation, also known as the Harris-Benedict Principle, is used to estimate a person’s basal metabolic rate (BMR) and daily caloric requirements. The resulting number is the recommended daily calorie intake in order to keep body weight constant. However, this equation has some limitations. It does not take into account the different amounts of muscle mass and its ratio to fat, and after all, a muscular person needs more calories than a thin person, even when he is resting.
Harris-Benedict formula for adult men: BMR = 66.5 + (13.75 • body weight in kg) + (5.003 • height in cm) – (6.755 • age). For women: BMR = 55.1 + (9.563 • body weight in kg) + (1.850 • height in cm) – (4.676 • age). The formula calculates how many calories the body burns daily while at rest. However, during the day a person is physically active, so for a more accurate calculation of calories, it is necessary to take into account his level of physical activity, and not just BMR.
Thus, for a person leading a sedentary lifestyle (does not exercise or does it rarely) the daily calorie requirement is BMR • 1. 2; for a slightly active person (light exercise 1-3 times a week), the daily calorie requirement is calculated as BMR • 1.375; for moderately active persons (moderate exercise 1-3 times a week) – BMR • 1.55; for people leading an active lifestyle (intense exercise 6-7 times a week) – BMR • 1.725, very active (hard training twice a day) – BMR • 1.9.
The human body needs energy for normal life. Approximately 20% of energy is used for metabolism in the brain. Also, a lot of energy is required for other metabolic processes, for example, blood circulation and respiration. When in a warm environment, the body requires less energy to maintain body temperature than in a cold environment. A lot of energy is also expended for movement and activity of muscles. Simply put, a person needs calories to stay alive.But how many of them are normally required depends on several factors – age, gender, bone density, muscle-fat ratio and height. For calculating body mass, the calculation of the body mass index (BMI) is popular. However, BMI does not take into account muscle mass. Waist to Hip Ratio – This calculation is considered more accurate in determining the ideal body weight than BMI. However, this method does not take into account the ratio of fat to muscle mass. Therefore, today they also use another indicator – the ratio of waist circumference to height.The ideal body weight is when the waist circumference is less than half the height of the person. So, for a man with a height of 183 cm, the waist should be approximately 91 cm, then he will be in normal weight. A woman with a height of 163 cm should have a waistline of 81 cm and her weight will be considered healthy.
The researchers emphasize that, in addition to counting calories, you should consider the quality of the diet and monitor what foods a person eats. So, 500 kcal obtained from meat / fish, salad and a small amount of olive oil, and then fruit, is much healthier than 500 kcal from popcorn with butter or sweets.
Based on materials from www. medicalnewstoday.com
90,000 How many calories per day do you really need?
In an ideal world, chocolate would be considered a vegetable, wine would not have a single calorie, and you could eat anything, keeping the weight in your norm. Unfortunately, in reality, the daily calorie requirement rises very quickly – sometimes in one meal. We are constantly bombarded with food temptations, from tempting advertisements to office snacks for company, and everything in this life seems to be aimed at sabotaging our efforts to control food.
It is the understanding of how many calories you need per day that becomes the most important step towards a healthy weight. Because the conventional framework “I’m on a diet” without exact knowledge of the numbers spoils not only the normal functioning of the digestive system, but also the mood throughout the day.
Is the standard 2000 kilocalories per day right for you?
When Rospotrebnadzor updates its tables according to the daily consumption rate (for the sake of interest, the document can be downloaded here, developed by the State Research Institute of Nutrition of the Russian Academy of Medical Sciences), they use beautiful round numbers, and consider 2000 kcal for young people as the starting point. For population groups who are engaged in hard physical labor, the numbers reach 3000 kcal / day, and this is also convenient – it is convenient to write, it is convenient to publish, it is convenient to remember. Despite the fact that scientists did not take these numbers from the ceiling, they are still the result of rough average calculations and do not say how much you need to eat.
Some countries, in which obesity is a national disease, would indeed reduce the average weight of residents if they all consumed no more than 2000 kcal per day.Since you are an individual and not an average inhabitant, no such number, not even the one stated by the Nutrition Research Institute of the Academy of Medical Sciences, will be accurate for you.
Find out your personal needs
We’ll hardly discover America if we say: the number of calories you need depends on weight, height, age, gender and activity level. There are several ways in which you can determine the exact need. The most accurate (and expensive) method is an insulated camera that measures the heat generated by your body.An easier way is to enter personal data into a special equation. At this stage, it is important not to make a mistake and correctly assess the daily activity.
For example, if you are a two-meter Olympic swimmer, your need can reach an incredible 10,000 kcal per day, but if you are over 40, you are a woman of average build and work in an office, then 1,800 kcal per day may well be an “overdose”. The equation for calculating calorie requirements is called the Harris-Benedict formula, and it is quite complicated – you can calculate it here.
How to cut calories to lose weight
When it comes to weight loss, what you eat (calorie gain) is more important than how you exercise (calorie waste). Yes, calorie tracking is still the best way to get numbers. Of course, it is boring and dreary – to record every sip and bite, and besides, it would be nice to buy pocket scales for this purpose. But this is the only way you will be able to discover your invisible enemies – random cookies, slices of cheese and extra portions of bread at dinner.
Install the application on your phone and hold out for several days, preferably from Friday to Monday inclusive. That’s all it takes to understand calorie intake in different conditions. Next, you’ll need your first goal: Try to lower your intake if you’re unhappy with your weight. How much to take away? Not less than 500 kcal per day from the average value that you registered in 4 days according to the application, but not more than 750.
Next, continue to scrupulously record all food for three to four weeks – this will get you closer to understanding your goal and your real need for incoming energy.At this point, it’s important not to lower your levels anymore and consume roughly the same number of calories each day.
Less three kilograms in a month without training – really?
Surely you have heard that if there is 3500 kcal less per week, then in a month you can lose 2-3 kilograms without any physical exertion. Alas, this is also a simplification and statistics. The metabolism is individual for everyone, it reacts differently to changes in the diet and depends on energy needs.However, if you eat 500 calories less per day than usual, you will almost certainly lose weight. Do not be discouraged if it is not 3 kg, just understand that everything is not so linear.
Obviously, you can lose 5 kg in a week if you eat nothing at all. But don’t trust promising weight loss programs, they are optimistic only at first glance. If something seems too good to be true, it is almost always not true – a drastic reduction in calories will only bring a short-term result.
Trying to lose weight quickly is a bad idea.
A competent nutritionist will never allow his client to immediately reduce consumption by 1500 kcal per day for women and more than 1800 kcal for men. Reducing even 1200 calories is already a bad idea, since it is not only very difficult to maintain on a daily basis, but also not very healthy for the body. The body’s basic metabolic needs will simply not be met, and all you end up with is a slow metabolism.Without harm to health, only doctors can help to slow down or speed up metabolism.
In addition, fasting is a quick weight loss due to water, not to mention the frustration of dieting when you can no longer eat so little and eventually break down, deceiving yourself and the application. Stick to a more realistic goal, and after the first recorded weight loss, aim for a slow and steady pace of no more than a kilogram per week. This is the surest way to create a habit and manage weight.
It is at this moment that the understanding of how many calories you really need occurs. The number will be indicated in the graph of the mobile application, provided, of course, that you do not faint when you stand up suddenly. If you fall or feel weak during the day, then the calorie cut is too drastic. Compare the new data with the number of calories you consumed earlier, this will provide a basis for further changes.
You do not need to keep a calorie log all your life, a couple of months to create a habit (but not to finally reach the desired numbers on the scale) is enough.In addition, remember that it is also important to keep track of what exactly you eat, and not just the calorie content of foods, but this is another topic – you can read about diets and the balance of BJU in a special section on our website.
Fitness, by the way, is also not an excuse for eating more calories. When is your next workout scheduled there? If it is not yet in the project, then download our free mobile application and book the classes you are interested in near your home or work.Plan a training schedule, get useful recommendations and read interesting facts from the world of sports and a healthy lifestyle in your free minute. We love you and will certainly wait 🙂 See you in your personal account!
How many calories a person needs per day
The number of calories you should eat daily depends on many factors. A person’s daily energy consumption depends on age, weight, height, gender, lifestyle, and general health.A physically active 6ft 2in man needs significantly more calories than a sedentary 5ft 2in woman.
Scientists at Purdue University have found that even how you eat your food affects the amount of calories you enter. The longer you chew food, the better it will be absorbed and, accordingly, the body will retain more calories.
Recommended daily calorie intake varies worldwide. According to the National Health Service (NHS) in the UK, an average-sized adult male needs about 2,500 calories a day to keep his weight constant, while a woman needs 2,000.The US government recommended 2,700 calories per day for men and 2,200 for women. An interesting fact is that in the UK, where people are on average taller than Americans, the recommended daily calorie intake is lower. Rates of overweight and obesity among adults and children in the United States are significantly higher than in the United Kingdom.
The National Health Service (NHS) emphasizes that people should focus on healthy eating, a balanced diet, physical activity, and the number of calories burned per day rather than counting calories received.
According to the Food and Agriculture Organization of the United Nations (FAO), the minimum number of calories for the average person per day around the world is approximately 1800 kilocalories.
Over the past twenty years, sugar has been added to the growing number of foods we actively consume. Unfortunately, labels in the US and Europe do not include detailed information on how much sugar a particular product contains. Cardiologist Aseem Malhotra wrote in the British Medical Journal in June 2013 that it is almost impossible for consumers to calculate the amount of added sugar in foods and beverages.
Timing of meals is as important as the amount of calories eaten. Eating a large breakfast can help you regain or maintain your weight, researchers from Tel Aviv University published in a medical journal. They claim that one large breakfast of roughly 700 calories is ideal for weight loss and lowering the risk of diabetes, heart disease, and high cholesterol. Team leader Professor Daniela Yakubovich added: “When we eat our food, it matters a lot, as well as what we eat and how many calories our foods contain.”
What is the difference between calories and kilocalories?
Scientifically speaking, one kilocalorie is 1000 calories. However, in English, the terms “calorie” and “kilocalorie” have become so loosely used that they practically combined their meaning. In other words, in most cases, calories and kilocalories have the same meaning.
Kcal is the amount of energy required to raise the temperature of 1 kg of water from 15 ° to 16 ° Celsius at a pressure of 1 atm.
“ Low calories ” refers to the traditional scientific term “calories”, which is one thousandth of a kilocalorie.
Internationally, most countries speak of the energy of food in kJ (kilojoules). 1 kcal (kilocalorie) = 4.184 kJ.
In industrialized and emerging economies, people consume far more calories than necessary. Today, serving sizes, both in food service restaurants and in high-end establishments, are much larger than they used to be.
The Human Body and the Use of Energy
It takes a lot of energy for the human body to stay alive. We use about 20% of our energy for brain metabolism. Also, energy is spent at rest for blood circulation and respiration.
If the environment gets cold, then our body begins to produce more heat to maintain a constant body temperature. When we are in a warm environment, we need less energy.
Our body also requires mechanical energy for our skeletal muscles to maintain posture and movement.
Respiration, in particular cellular respiration, refers to metabolic processes in which the body receives energy as a result of the reaction of oxygen with glucose to form carbon dioxide, water and ATP energy. How well the energy from breathing is converted into physical (mechanical) energy depends on the type of food eaten, as well as on the physical activity that is used – aerobic or anaerobic.
How many calories does a person need per day?
The Harris-Benedict equation, also known as the Harris-Benedict principle, is used to estimate a person’s BMR (basal metabolic rate) and daily need.A person’s total BMR is multiplied by another number that represents their level of physical activity. The resulting number is this person’s recommended daily calorie intake to maintain their body weight.
This equation has limitations. It does not take into account the muscle mass of each person – a very muscular person needs more calories, even during rest.
How to calculate your BMR:
Applications of physical activity levels to make the equation:
- Sedentary – if you do very little or no exercise.
- Your daily calorie needs BMR x 1.2.
- Your daily calorie needs BMR x 1.375.
- Your daily calorie needs BMR x 1.55.
- Your daily calorie needs BMR x 1.725.
- Your daily calorie needs BMR x 1. 9.
How much should I weigh?
How and how many calories you should consume each day, your ideal body weight depends on several factors, including your age, gender, bone density, muscle-to-fat ratio, and height.
- BMI (Body Mass Index) – Some say that BMI is a good indicator of how much you should weigh.However, BMI does not take into account muscle mass. An Olympic champion sprinter weighing 200 pounds (about 91 kilograms) and is 6 feet (about 1 m 83 cm), without being overweight, has the same BMI as a bummer of the same height, whose weight is overweight.
- Waist to Hip Ratio – This measurement indicates that your ideal weight should be your BMI. However, the waist-to-hip ratio does not properly measure a person’s total body fat (muscle to fat ratio) and is also limited.
- Waist-to-height ratio – today this method of determining the ideal body weight is the most affordable. This was presented by Dr. Margaret Ashwell, former Science Director of the UK Nutrition Foundation at the 19th Obesity Congress in Lyon, France on May 12th 2012. This is a fairly simple calculation that even non-professionals can use.
Dr. Ashwell’s team has found that keeping your waist circumference less than half your height can help increase the life expectancy of everyone in the world. ”
If you are a tall adult male 6 feet (183 cm), your waist should not exceed 36 inches (91 cm).
If you are a 5’4 “(163 cm) tall woman, your waist should not exceed 32” (81 cm).
You can estimate your waist circumference according to the World Health Organization (WHO) – you should place the tape measure halfway from the lower rib to the iliac crest.
Merely counting calories while ignoring what you put in your mouth cannot lead to good health.Insulin levels rise significantly more after consuming carbohydrates than after eating fat or protein. Also, recently, it is customary to divide carbohydrates into fast and slow ones. Fast carbohydrates are more easily absorbed and enter the bloodstream faster as glucose. Refined flour is fast carbohydrates, while coarse oatmeal is slow. Slow-break carbohydrates are better for weight control and overall health than fast carbohydrates.
A 500-calorie meal consisting of fish or meat, salad and a little olive oil, followed by fruit is much better for your health and will keep your appetite down for longer than a 500-calorie snack of fried potatoes and butter or a cake.
Today, there are several different diets that have helped people lose or maintain their body weight. Some of them have been extremely successful and good for the participants, but it is notoriously difficult to limit oneself to favorite foods in the long term.
These 8 most popular diets have become popular thanks to many positive reviews:
- Atkins Diet;
- Zone diet;
- Strict vegetarianism;
- Maintaining a figure;
- South Beach Diet;
- Raw food diet;
- Mediterranean diet.
Summing up, it will not be superfluous to recall that excess weight is one of the main causes of cardiovascular diseases, diabetes mellitus, joint and spinal damage (back pain, disc herniation) and other health problems. If you learn to keep your weight in the norm, eat right and rationally, you will prolong your life and enjoy active longevity.
How many calories do you need per day – calculate the rate
Sports food is much more than just eating sports nutritional supplements.The good news is that nutrition for physical perfection may not require special protein shakes at all. According to Sarah R. Gibson, M.D., the secret to success is incorporating the right natural foods in the right amounts in your fitness plan.
- Calorie requirements. Athletes have unique nutritional needs. Because they exercise more than less active people, they usually need extra calories to maintain both current performance and growth.Depending on how active the athlete is, they may need 2,000 to 5,000 calories per day to meet their energy needs.
- What happens if the food is not high in calories? So what happens if athletes don’t get enough calories? Their bodies are less likely to achieve peak performance and may even degrade instead of building muscle. Athletes who do not consume enough calories each day will not be as fast and strong as they could and may not be able to maintain their weight.And extreme calorie restriction in adolescent athletes can lead to growth problems and other serious health risks for both girls and boys, including an increased risk of fractures and other injuries.
- Athletes and diet. Because athletes need extra fuel, diet is not always a good idea. Athletes involved in sports that emphasize weight maintenance (such as wrestling, swimming, dancing or gymnastics) may feel the need to lose weight, but they need to prevent the possible side effects mentioned above.
Important: If a coach, PE teacher, or teammate says you need to go on a diet, talk to your doctor first or see a dietitian who specializes in athlete nutrition. If your trusted healthcare professional agrees that the diet is safe, they can work with you to develop a plan to help you get the nutrients you need and perform at peak efficiency while losing weight.
See also: How not to go on a diet?
Want to really eat right? Eat a variety of foods!
You need a range of vitamins and minerals that are responsible for everything in your body, from getting access to energy to preventing disease. A balanced diet that includes many different fruits and vegetables should provide the body with the vitamins and minerals it needs for good health and athletic performance.
Important: You may have heard of “Carbohydrate Loading” before a competition.But when it comes to long-term support for your body, you shouldn’t focus on just one type of food. Carbohydrates are an important source of calories, but they are just one of many foods an athlete needs. You also need: vitamins; minerals; proteins; fats. All this is necessary to stay in great shape.
See also: Sports and Nutrition for Vegetarians.
Muscle minerals and vital vitamins
- Calcium. Calcium helps strengthen the bones that athletes depend on, and iron carries oxygen to the muscles. Athletes often do not get enough of these minerals, and this is especially true for adolescent athletes because their needs may be even higher than those of other athletes.
- Iron. To get the iron you need, eat lean (or not very fatty) meats, fish and poultry, green leafy vegetables, and iron-fortified grains.Calcium, important for protecting against stress fractures, is found in dairy products such as low-fat milk, yogurt, and cheese.
- Proteins. Athletes may need more protein than less active people, but most people get a lot of protein through regular meals. It is a myth that athletes require a huge daily intake of protein to build large, strong muscles. Muscle growth comes from regular exercise and hard work. And consuming too much protein can harm the body, causing dehydration, calcium loss, and even kidney problems. Good sources of protein are fish, lean meats and poultry, eggs, dairy products, nuts, soy, and peanut butter.
- Carbohydrates. Carbohydrates are an irreplaceable source of fuel for athletes. Cutting back on carbohydrates or following low-carb diets is not a good idea for them, because restricting carbohydrates can make a person feel tired and tired, which ultimately affects performance. Good sources of carbohydrates include fruits, vegetables, and grains.Choose whole grains (such as brown rice, oatmeal, whole grain bread) more often than their more processed counterparts such as white rice and white bread.
- Fats. Everyone needs a certain amount of fat every day, and this is especially true for athletes. This happens because active muscles quickly burn carbohydrates and need fats for long-term energy storage. The most beneficial for exercising are unsaturated fats, which are abundant in foods such as fatty fish, olive oil, and walnuts.
Calories per day for physical perfection
Calories – this is the energy that the body just needs to function normally. Let’s figure out how many calories you need to consume per day, depending on a number of factors.
|Age 19-30||Consumption rate: 2200-2800 kcal.|
|Age 31-50||Consumption rate: 2000–2600 kcal.|
|Age from 51 years||Consumption rate: 1800-2400 kcal.|
|Age 19-30||Consumption rate: 2400-3000 kcal.|
|Age 31-50||Consumption rate: 2200-2800 kcal.|
|Age from 51 years||Consumption rate: 2000–2600 kcal.|
|Age 19-30||Consumption rate: 2000-2400 kcal.|
|Age 31-50||Consumption rate: 1800-2200 kcal.|
|Age from 51 years||Consumption rate: 1600-2000 kcal.|
How to determine your daily calorie intake?
There are two main ways to determine your calorie intake and consumption.
|For men: 10 * weight + 6.25 * height – 5 * age + 5|
|For women: 10 * weight + 6. 25 * height – 5 * age – 161|
|For men: 66.5 + 13.75 * weight + 5.003 * height – 6.775 * age|
|For women: 655.1 + 9.563 * weight + 1.85 * height – 4.676 * age|
Important: in both cases, the result obtained must be adjusted to the current level of physical activity.This coefficient is 1.2 at the minimum level of activity, 1.9 – at the maximum, typical for athletes. At an average load, it is 1.4. For the purpose of losing weight, it is enough to reduce the calorie intake by 100-500 kcal.
See also: How to eat before exercise?