For the daily active life of a person, it is necessary to strictly adhere to the consumption of a certain number of calories per day. After all, every perfect action requires energy costs. The more intense the load the body receives, the more calories it will need. Calorie intake per day for each person individually, it is determined by such factors: gender and age, activity level during the day and lifestyle.

How much do you burn with normal activities?

Proteins consistently provide carbohydrates with four calories per gram of their content, and finally, it is best to have the fiber mentioned above, which provides us with only two calories per gram of content. Therefore, many people are interested in how many calories they burn during various types of exercise. This is very important, but you should be interested in how many calories your body burns during the day of its work. Because you are burning calories all the time.

For example, low physical activity, such as computer work or lighter housework, can burn about 30 calories per hour. With moderate physical activity, such as light exercise every day, you burn 37 calories per hour. High physical activity you can burn 39 calories per hour, and finally, intense physical activity, which covers everyday intensive training as a booster, means burning 42 calories per hour. Therefore, it is important to move regularly and regularly.

It is believed that the number of calories consumed by a man's body is an order of magnitude higher than the female daily norm, and from the point of view of the age factor, a young body needs much more calories that are spent on development and growth than an elderly one. The more active a person leads, the more calories he will need. The calculation of daily calories is made individually and for each calorie norm is different, however, there are certain patterns. Consider the average calorie intake per day for a man and a woman and their differences.

Increase your intake or decrease your intake

If you decide to lose weight, you can go in two ways. The key is to find out your optimal daily calorie intake and organize accordingly. It's up to you if you want to deploy a higher burn weight loss strategy, i.e. add more regular body work and exercise and burn. And you can also reduce your energy intake in calories. In this case, however, we recommend not reducing it by more than 500 calories.

How many calories per day do men need?

Dietitians with experts proper nutrition concluded that the number of calories needed for the life of a man depends on the level of his activity. Consider the approximate daily calorie intake depending on lifestyle and age.

With a sedentary lifestyle for men aged 19-30, the amount of calories needed per day is about 2400 kcal, for men aged 31-50 years, 2200 kcal will be required, and for those who are 51 and over, only 2000 kcal will be needed. As for a moderate lifestyle, for men of the mentioned age categories, 2600-2800, 2400-2600 and 2200-2400 kcal, respectively, will be required. Calorie intake per day for men who lead an active lifestyle will be much higher: 3000 kcal for those who are 19-30 years old; 2800-3000 kcal for men aged 31-50 and 2800-2400 kcal for those 51 and older.

The weight loss process depends not only on constant and demanding exercise, but also on the value of your metabolism, which depends on various factors. Factors that affect the amount of energy your body needs include age, height, weight, body design, lifestyle, and finally daily activities. Metabolic values ​​are measured by two methods: basal metabolic rate and resting metabolic rate.

After measuring, we have a rough estimate of calories burned per day without physical activity. To get to the final number of calories, we multiply the result by the physical activity coefficient. We will get calories per day. We can also take this number of calories, but in this case the weight will not change. Daily calorie intake should not exceed the recommended caloric value.

Thus, we see that the number of calories men need for a full life depends on their individual needs, especially if you need to adjust your weight or maintain it at the same level. In order to accurately determine how many calories the body will need, it is necessary to make an accurate calculation of daily calories, taking into account all parameters: weight, height, level of exercise and the desired weight that you would like to have as a result. With this calculation, one can sample menu, knowing the calorie content of all dishes and foods in your diet. We figured out the men, and now let's talk about women.

The energy values ​​should be indicated on the product packaging. The calculation of calorie intake helps us with the measured calorie content of a food. Thanks to the calorie tables, we find out how much energy we received daily through the diet. Many people know that if their received and released energy is equal, their weight stagnates. If their daily intake is less than the daily value, a process of weight loss occurs. Therefore, we need to consume less energy and deliver more of it.

There are formulations for men and women to calculate the daily caloric energy in kJ. A 30-year-old woman with a height of 170 cm and a weight of 65 kilograms would measure her calculation as follows. Indicative recommended daily energy values ​​for women vary.

As for women, the picture is about the same. However, women, as a rule, are more scrupulous and responsible in their approach to appearance, care more about the figure, so they are used to counting every calorie eaten. Just for such cases, an accurate calculation of daily calories is made, taking into account all the above parameters. For those who do not like calculations, for whom it is not so important to know the exact number of calories needed during the day, we will give average data, depending on the lifestyle and age of the woman.

The above basal metabolic rates do not count towards regular movement, so the formula expands with energy. Thus, the result is multiplied by 1, 2 in a sedentary lifestyle, as well as in physical activity also by a given number.

Why monitor the energy value of food?

Food packaging information is based on law or EU directives. Therefore, the labeling of the amount of food, the minimum expiration date, the method of use and the composition is indicated in detail. food products. Among other things, we will learn about the content of products, added substances and modified raw materials, etc.

If you lead a sedentary lifestyle, then a 19-25 year old girl will need about 2000 kcal per day; the number of calories for a 26-50 year old woman will be about 1800 kcal, and for those over 51, about 1600 kcal will be enough. With a moderate lifestyle for women of these age categories, the amount of calories consumed per day will be 2200, 2000 and 1800 kcal, respectively. And if a woman leads an active lifestyle, then even more calories will be required, namely: 2400, 2200 and 2000 kcal.

The data comes from scientific research on nutrition, but we cannot even be 100% sure of their validity. This is due to deviations in the calculations of the methods used and the source of information. The data serves for a balanced and healthy diet.

On the packaging, we can find the recommended daily energy intake and data on more dangerous nutrients. Manufacturers may also include facts about carbohydrates, proteins, fiber, or perhaps the percentage of minerals and vitamins from the recommended daily intake.

In a living organism, there are a number of processes that require the amount of energy generated during combustion. How many calories do we burn per day? In a living organism, there are a number of energy processes, consisting in the distribution of compounds that feed on food, and the synthesis of chemical compounds, that is, enzymes, proteins. All fusion processes require the amount of energy generated by combustion. All these biochemical changes are called metabolism or simply metabolism.

It is very important that when calculating daily calories, you take into account not only individual parameters, but also the desired indicators. It should be noted that if you want to lose weight, then you need to consume fewer calories and reduce the daily calorie intake to exactly the amount that you need to achieve the result. If you need to gain weight, then you need to include additional foods and ingredients in the diet that will allow you to do this by adding a certain amount of calories to the daily allowance. To maintain weight at the same level, you can use the above standard indicators, or those that you individually calculate for yourself.

To figure out what we need to change, we need to calculate at least two values. Activities such as walking, carrying, brushing and even singing and painting are energy expenditures for our body. The more our activity, the higher our post-primary metabolism.

Select a symbol and drag it to the gray square

To facilitate the determination of total metabolism, physical activity factors are used, which. Added comment comment added, there was a problem adding a comment. Metabolism can drop very quickly, unlike our weight, but it recovers slowly, so when starting on a low-calorie diet, you should do it gradually over weeks. It is also important to limit carbohydrates to a minimum, but it is worth eating a few grams for breakfast to stimulate the body to work in combination with coffee, which metabolizes on the legs.

How to calculate how many calories per day we need?

In the modern world, in order to find out the individual need for calories, it is enough to use the online daily calorie intake calculator, setting all the necessary parameters. However, if you do not have one, you can easily do it yourself. Let's make a calculation using the Harris-Benedict formula, named after its creator.

It's called malnutrition and your body isn't as efficient as it could be, you won't develop muscles, your skin will flutter, you'll be more stressed and more susceptible to disease so you don't give it as much energy as it needs. A well-structured diet should meet the needs of consuming the right amount of energy and contain the right amount of nutrients. This is the foundation of an effective training plan.

In addition, a calorie-deficient diet can lead to weight loss and muscle strength, increased susceptibility to disease, and an increased incidence of injury or overtraining. How many calories are in a runner's diet? The first factor in optimizing your training performance is to ensure that you are getting enough calories to equalize your energy intake during your workout.

This formula was compiled back in 1919, and now it is widely used to determine the value of a person's basal metabolic rate (VOCH), for which calories are spent. In other words, it shows the basic intake of calories per day that the body needs to carry out all vital functions.

Athletes who exercise moderately can usually supplement their caloric requirements with a normal diet because their exercise calorie requirements are not too high. For elite athletes or hobbyists who expend a lot of energy expenditure during hard training or professions, this can be huge.

While some people claim that athletes can meet their calorie needs simply by eating a balanced diet, it is often difficult, with very intense workouts, to get enough food. Nutrient analysis has shown that many of them are susceptible to inactive calories, with the main athletic group being runners. Therefore, it is important to ensure that the runner consumes as many calories as they should in order to compensate for the increased energy intake due to training.

For women, the SREF is calculated as follows:

VOOC \u003d 655.1 + 9.6 * weight (kg) + 1.85 * height (cm) - 4.68 * age (years)

For example, for a girl aged 20 who has a height of 173 cm and a weight of 64 kg, this figure will be:

VOCH \u003d 655.1 + 9.6 * 64 + 1.85 * 173–4.68 * 20 \u003d 1495.95 kcal.

For men, the VOOC is calculated using the following formula:

VOOC \u003d 66.47 + 13.75 * weight (kg) + 5.0 * height (cm) - 6.74 * age (years)

While it sounds relatively easy, intense training often suppresses appetite or alters hunger so many runners don't like to eat. Some people also dislike running after meals due to feelings of "fullness" or a predisposition to so-called. "Perforation of the gastrointestinal tract".

For this reason, sports nutritionists recommend that athletes consume 4-6 units per day. per day and supplement with snacks between meals to meet energy needs. Let's say you just finished your workout. How many calories do you think you are shooting? You'll probably appreciate that while running, your muscles consumed the equivalent of lunch, breakfast, and even dinner the night before. Unfortunately, the truth looks a little different: during an average workout, we burn off the energy sleeping in one donut.

But that's not all. To determine the number of calories needed per day, it is also worth considering lifestyle. Therefore, it will be enough for you to multiply the SEF by a factor corresponding to a particular level of daily physical activity (from 1.2 to 1.4625 for minimal and moderate exercise, and from 1.550 to 1.9 for intense and heavy exercise).

Overestimating the number of calories burned is a fatal mistake common among runners. Unfortunately, the list does not end here. Hidden mistakes can destroy some weight loss - even among those runners who have a small leg diet.

Here is a list of the most common mistakes made along the way, along with tips on how to avoid them. The average guy burns about 80 kcal per kilometer during a workout, while a woman burns 70 kcal. Monitor exactly how many calories passed with the smoke during each workout. If you tend to overpay after your workout, find some sweet snacks that you can easily share - like a bite or a healthy lollipop.


You constantly hear advice from nutritionists that in order to achieve results in the fight against excess weight, you must definitely reduce your calorie intake or reduce the calorie content of your diet. Calories are a very important factor in maintaining, losing or gaining weight. Previously, the calorie was widely used to measure energy, work, and heat. But at present, it is used mainly only to assess the energy value ("caloric content") of foods. Typically, the energy value is indicated in kilocalories ("kcal"). How do you determine a person's need for calories? We will talk about this now.

You probably think that you lost weight quickly chewing on your dry toast with salad and you only add 0% milk to your coffee? Your body needs fat just like any other ingredient. It is also said that fat feels your body to lubricate and lectins - hormones that regulate appetite.

A low-fat or very-low-fat diet causes both hormones to not work properly. Fat should make up 20% to 30% of your daily calorie intake. Avoid trans fats and limit saturated fats. Instead, choose mono- and polyunsaturated fats. They protect your heart and increase the feeling of satiety. Recent studies have shown that even the very smell of some fats, in particular olive oil, leads to the formation of satiety hormones.

The calorie content of food refers to the amount of energy that the body receives when it is fully assimilated. To determine the complete energy value food, it is burned in a calorimeter and the heat released into its surroundings is measured water bath. The energy consumption of a person is measured in a similar way: in a sealed chamber of a calorimeter, the heat emitted by a person is measured and converted into "burned" calories - this way you can find out the physiological energy value of food. In a similar way, you can determine the energy consumption for life and activity for any person.

If you hear voices: "Don't eat before your workout and burn more fat!" - squeeze your ears. Your muscles, instead of consuming fat stores, are sources of energy that they look for in the glycogen stored in the muscles. When carbohydrate intake is depleted, yes, your body will switch to burning fat, but you will no longer have the energy to run away. As a result, you will work less and burn less fat than if you were able to replenish it before the proper start.

If you go on a run for 30 minutes, you may actually miss a bite - enough glycogen is probably enough. Load up on carbs and a small amount of protein, like a banana and a tablespoon of peanut cream. After longer or more intense workouts, when your muscles have "eaten" all the saved glycogen, know one thing: they are hungry. Even if you don't feel like eating, they need to replenish their lost energy. Otherwise, after you've cooled down a bit, hunger will hit twice as hard, and you'll put in everything you have twice as much as usual.

Our daily calorie requirement is metabolism multiplied by the exercise factor. You can calculate the number of calories for yourself using the formula, which is based on the average basal metabolic rate, equal to one kilocalorie or 4.184 kilojoules per kilogram of weight:

1 kcal/kg x nominal weight (in kg) x 24 hours. For example:
1 kcal/kg x 70 kg x 24 h = 1680 kcal.
For a person with a height of 170 cm and a weight of 70 kg, the nominal weight is determined by the formula: nominal weight (in kg) = body height (in cm) - 100 = 70 kg.

The daily calorie content of a person depends on a number of factors: body weight, gender, age, physical activity and some others. Persons engaged in physical labor of medium intensity spend about 2500 kcal per day. For older people over 70 years of age, the daily energy requirement is: for men - 2200-2000 kcal, for women - 2000-1700 kcal.

For expectant mothers, starting from the fifth month of pregnancy, it increases to 3200 kcal. For nursing mothers - up to 3500 kcal. Dramatically increase the energy consumption of sports.
The average rate of proteins included in the daily diet of an adult, depending on the intensity of labor, is 80-120 g (or 1.3-1.5 g per 1 kg of weight), of which animals - at least 60 g (with heavy physical labor For pregnant women, the norm of proteins is 150 g). The amount of carbohydrates is 400-600 g, including (already from childhood) vegetable - 30%. The caloric content of the diet for a woman is approximately 10-20% lower (the determination of the need for calories and nutrients should be carried out based not on the actual, but on the normal weight, which means the appropriate person of a given age, gender, height in the presence of a normal layer of subcutaneous fatty tissue ).

The main conditions for a balanced diet and diet are as follows:

A variety of food, that is, the presence in it of all the main elements - proteins, fats, carbohydrates, mineral salts, vitamins and water (the content of proteins, fats, carbohydrates should be 1: 1: 4). Monotonous food quickly becomes boring, which leads to a decrease in appetite, and therefore to a decrease in the secretion of juices by the digestive glands;
. the correct distribution of the daily ration (by 3, better - by 4, and according to some sources - by 7 receptions), which improves the digestion process and absorption of food and does not cause a feeling of hunger (the feeling of satiety persists as long as the food is in the stomach - meat, especially fatty varieties, is delayed for 4-6 hours, lean fish meals leave it faster; potatoes, legumes are digested within 3-4 hours, and bread, vegetables, cereals - 2-3 hours). Approximately, you can adhere to the following scheme: 1st breakfast - 25-30%, 2nd breakfast - 10-15%, lunch - 35-40%, dinner - 15-20% of the total caloric intake (dinner meals should consist of light dairy products digested by the body, leaving the stomach faster). With 3 meals a day, breakfast should be 30%, lunch - 40-50%, and dinner - 20-25% of the daily diet;
. eating at certain intervals, due to which a conditioned reflex is developed - as the time for eating approaches, gastric juice begins to stand out, appetite appears, which, in turn, contributes to its good digestion and assimilation. With irregular nutrition, the activity of the digestive glands is disrupted, their activity decreases, which favors the development of diseases of the gastrointestinal tract;
. observance of moderation in food (do not overeat, get up from the table with a desire to eat more). Overeating adversely affects the activity of the digestive glands in the direction of their oppression, and in combination with a sedentary lifestyle is often the cause of obesity;
. slow food intake, with good chewing, because the act of chewing not only contributes to the grinding of food (carbohydrates) in the oral cavity, but also stimulates the secretion of gastric juice;
. eating in an environment conducive to the stimulation of the food center in the brain and the activity of the digestive glands (beautiful table setting, a pleasant smell of writing and, of course, tasty food);
. compliance with the established rhythm of nutrition on holidays and weekends.

The diet recommended by the Institute of Nutrition is mainly restricted by carbohydrates, with an unexpressed reduction in fat. At present, the importance of fats, especially animal fats, in the pathogenesis of obesity has been established, therefore, a significant reduction is proposed (the ratio of animal and vegetable fats is 50:50). Recommended as a source of animal fat butter. Vegetable oils are best consumed unrefined.
Products - sources of carbohydrates - should have a low and medium glycemic index. From vegetables, preference should be given to non-starchy ones.
The first dishes are cooked on vegetable broths. Garnish for second courses - vegetables. It is desirable that they undergo minimal heat treatment.

An example of a daily diet for 800 kcal

1st breakfast: vegetable salad With vegetable oil- 150-170 g, coffee without sugar - 200 g.
2nd breakfast: apple - 100 g.
Lunch: borsch or vegetarian soup - 250 g, boiled chicken - 120 g.
Snack: rosehip broth - 200 g.
Dinner: vegetable stew - 150 g.

An example of a daily diet for 1200 kcal

1st breakfast: boiled meat - 50 g, non-starchy vegetables - 100-150 g, coffee or tea with milk without sugar - 200 g.
2nd breakfast: fat-free cottage cheese - 100 g, tea with milk without sugar - 200 g.
Lunch: borsch or vegetarian soup - 1/2 portion, beef stroganoff - 50 g, vegetable stew- 120 g, compote without sugar - 200 g.
Snack: 1 apple - 100 g.
Dinner: boiled fish - 100 g, boiled potatoes 100 g, tea with milk without sugar 200 g.
At night: kefir (yogurt, yogurt) without sugar - 200 g.


Benchmarks for average calorie intake*
Basic metabolism x physical exercise
1.2 kcal-day
1.4 kcal/day
1.6 kcal/day
1.8 kcal/day
2.0 kcal/day
Women
15 to 19 years old
1460 2000 2300
2600
 2900
from 19 to 25 years old
1390 1900
 2200
2500
2800
from 25 to 51 years
1340 1900
2100
2400
2700
from 51 to 65 years old
1270 1800 2000
2300
2500
after 65 years
1170 1600
1800
2100
2300
Men
15 to 19 years old
1820 2500
2900
3300
3600
from 19 to 25 years old
1820 2500
2900
3300
3600
from 25 to 51 years
1740 2400
2800
3100
3500
from 51 to 65 years old
1580 2200
2500
2800
3200
after 65 years
1410 2000 2300 2500
2800

* - indicators refer to people with normal weight and physical activity. For overweight people, pregnant and lactating women, amendments are needed.