Calorie corridor- These are the upper and lower limits of the number of calories consumed per day for weight loss or weight maintenance.
To burn 1 kg of fat you need to burn 9000 calories more than you consumed. Naturally, this is not done in one day. Therefore, it is important to know how many calories you consumed and how many you spent.

At the same time, it is strictly forbidden to deliberately lower the bar for the lower limit of the caloric content corridor; supposedly, you will have to spend less food, since in this case your body will begin to experience hunger and stress and will greatly slow down your metabolism, which can lead to even greater weight gain in the future (the effect of diets) .

Conclusion: you must stick to your calorie range, and in order to lose weight, increase physical activity.

Calculation example:
Woman weight 66 kg, height 163, age 27 years, average activity
655+ (9.6 × 66)+(1.8 × 163) - (4.7 × 27) = 655+633.6+293.4-126.9=1455.1 × 1.375= 2000.7- 20% = 1600 cal.

The caloric value corridor will be as follows: for the upper limit take the calorie content at which the weight does not change, for the lower calorie content minus 20%. In our example, the calorie corridor is: 1600-2000 calories.

Of course, you can lower the lower limit of the calorie corridor by 30 and 40%, but for healthy weight loss it is recommended not more than 20%.

Counting the calories in your diet is not as difficult as many people think. The calorie content of basic weight loss products is very easy to remember. You can also always use analyzers of products, recipes and dishes from the Internet - very convenient and functional services.

Important: Counting the calories in your diet is the first step in planning your diet. the right plan nutrition.

It is very important through what products you will receive your calories and at what time, as well as how many of this number of calories will come from proteins, fats and carbohydrates.

www.baby.ru

BMI - body mass index.

Its calculation is simple: divide your weight in kilograms by your height in meters squared.
for example the desired weight is 60kg
height 1.64 m
60/1,64*1,64 =60/2,6896=22,308
It turns out that the desired weight of 60 kg is the norm for a person 1.64 m tall

stabilniyves.ru

What is a calorie corridor?

The calorie corridor is the upper and lower limit of the daily caloric intake required to maintain weight or correct it downward. In other words, every person who decides to take the path to slimness should know how many calories he will have to “cut” daily from his usual diet.

To make weight loss as comfortable as possible and beneficial for your figure, you should highlight several important points when using your own calorie corridor:

1. Keep your own weight loss diary, where you can daily enter the amount and composition of food eaten per day, keep track of calories and, of course, record your results. There are a lot of applications for smartphones that save a lot of time. And it will take you a lot of time to count calories!
2. Control the content of dietary fat: the daily menu should contain at least 10-15% protein, fat – at least 20%, and complex carbohydrates and fiber – at least 2/3 of the total energy value.
3. Break the entire amount of food into 6-7 meals. In this case, you will not be in danger of hunger, and the portions will be small.
4. You can eat anything, but you should always have a calculator at hand.
5. Don’t forget about your drinking regime: at least 8 glasses clean water in a day.

Always stick to the lower limit: the minimum number of calories you can go to is 900-1000. If you eat less than this value, the body will experience a feeling of hunger and switch to a slow metabolism mode. In this case, you will not be able to lose weight effectively: all substances will automatically be sent to the fat depot.

Mathematics to help us: formulas for calculating the calorie corridor

The weight loss portal hudeem-bez-problem.ru offers to consider three formulas on how to calculate your own calorie corridor for weight loss.

Ideal weight formula

You need to multiply your ideal weight by 24. Please do not confuse it with your real weight: the ideal body weight is the one that corresponds to your height. For example, now you weigh 67 kg, but ideally you should weigh 62 kg. To calculate how many calories you need to eat per day, you need 62 x 24 = 1448 kcal.

To indicate the boundaries of the calorie corridor for maintaining weight, you need +/- 200 kcal, i.e. from 1248 to 1648 kcal a person needs to consume per day to maintain his ideal weight.

If your goal is to lose weight, then you need to subtract 400 from 1448. In this case, the boundaries of the corridor are 1048 – 1448.

Harris-Benedict formula

Using calculations, we need to find out our metabolic rate:

• men: 660 + (13.7 x body weight) + (5 + height in centimeters) – (6.8 x age in years) = basal metabolic rate
• women: 655 + (9.6 x body weight) + (1.8 x height in centimeters) – (4.7 x age in years) = basal metabolic rate

Then the resulting figure must be multiplied by the degree of activity corresponding to your lifestyle:

1. 1.2 – if you have a sedentary lifestyle.
2. At 1.375 – while maintaining light physical activity(jogging or aerobics up to three times a week).
3. At 1.55 – at frequency physical exercise 3-5 times a week.
4. At 1.725 – during daily heavy physical activity in the gym or at work.

The result indicates the total amount of calories your body needs to maintain your weight at an optimal level. You won't lose weight, but you won't lose weight either. excess weight you won't dial.

And in order to lose weight, now you need to subtract 20% from the final figure.

Let's give a clear example. Parameters: girl, 27 years old, height – 165 cm, weight – 75 kg, goes dancing 2 times a week.

655 + (9.6 × 75) + (1.8 × 165) - (4.7 × 27) = 655 + 720 + 297 - 126.9 = 1545.1 × 1.375 = 2125 kcal.

2124.5 - 20% = 1700 kcal.

And now the actual calorie corridor itself: 1700 – 2125 calories per day.

The lower limit (1700) means the amount of energy needed to lose weight without changing your lifestyle, and the upper limit (2125) allows you to understand at what number of calories the weight will not increase.

This method good because it has many parameters that allow you to most accurately calculate the calorie range.

Bormenthal method

There is no need to calculate anything here, it is only important to adhere to the already established calorie range of 1000-1200 kcal, and you can eat almost everything. “Almost everything” does not mean that you can eat too much sweets or starchy foods. Eat properly and rationally, follow the norms of BZHU and do not reduce total calories daily menu below 900 kcal.

The Bormenthal diet is quite flexible and allows you to find the optimal upper limit when adjusting your weight on your own. How to do it:

1. For 2 weeks, keep a strict count of calories, down to every crumb you eat. Weigh yourself at the same time every day.
2. If after the two-week period your average weight has not moved in the direction of decrease, we remove 100 kcal from the upper limit.
3. If the weight goes up, you need to subtract 300 kcal.

It is necessary to weigh yourself and “play” with negative calories until the upper optimal limit is determined. For example, your weight is at 1100 kcal, which means your lower limit is 900 kcal.

And a few more tips from Dr. Bormenthal regarding healthy and comfortable weight loss:

1. Eat foods and dishes that give you a feeling of fullness for a long period of time: soups, sandwiches with meat, eggs, cottage cheese, hard cheese.
2. Food must be distinguished from a delicacy: you can drink a glass of yoghurt - and this will mean that you have eaten, or you can snack on a jacket potato, and this will mean that you have eaten.
3. Count calories to the tenth: one serving should weigh approximately 200 grams, but contain no more than 200 kcal.

And it’s worth adding that losing weight will be easier if you go to the gym at least once a week. Does not work? Walk more in the fresh air and, of course, count calories!

www.hudeem-bez-problem.ru

Basic rules about the calorie range

Let's consider the main postulates for losing weight by counting calories:

• keep a food diary and write down everything you ate during the day;
• don't downgrade minimum threshold less than 1000 calories per day;
• Do not increase your maximum daily calorie threshold above 1200 calories (but if you are involved in active sports, you are allowed to eat 1600 calories per day);
• a third of your diet should be protein;
• half an hour before meals, drink a glass of clean water;
• be sure to eat soups;
• Do not go hungry under any circumstances;
• eat often, but in small portions;
• eat everything, but count calories;
• take a multivitamin

How to calculate the calorie corridor?

Calculating basal metabolism

• men: 660 + (13.7 × body weight) + (5 × height in centimeters) - (6.8 × age in years) = basal metabolic rate
• women: 655+(9.6 × body weight)+ (1.8 × height in centimeters) - (4.7 × age in years)= basal metabolic rate.

Multiply by the level of physical activity

Super selection of strength exercises

• sedentary lifestyle × 1.2
• very high activity (heavy physical activity 6-7 times a week) × 1.725

We multiply the result obtained by the Activity Factor corresponding to you:

• sedentary lifestyle × 1.2
• average activity (light exercise 1-3 times a week) × 1.375
• high activity (intensive exercise 3-5 times a week) × 1.55
• very high activity (heavy physical exercise 6-7 times a week) × 1.725

Calculate your daily calorie intake

We got the number of calories you need to keep your weight unchanged.

From the resulting figure we subtract 20% = the calorie content of your daily diet.

The upper limit of your caloric intake will allow you to maintain your weight at the same level as it is now. It is recommended to take the calorie norm minus 20-30% as the lower limit. It is very important to observe weight loss and its dynamics at the upper and lower levels of the calorie corridor.

An example of calorie corridor calculations for a woman

Woman weight 105 kg, height 164, age 31 years, average activity

655+ (9.6 × 105)+(1.8 × 164) - (4.7 × 31) = 655+1008.00+295.2-145.7=1812.5 × 1.55= 2809, 3- 20% = 2247 cal.

Write down this number - how many calories you need to eat with your current activity in order to lose weight.

The caloric value corridor will be as follows: for the upper limit take the calorie content at which the weight does not change, for the lower calorie content minus 20%. In our example, the calorie corridor is: 1600-2000 calories.

Do you want to lose weight? Then these articles are for you

stroynaya-zhizn.ru

Counting calories online using the Harris-Benedict method

Calculating the need using the Harris-Benedict formula is possible only for people leading an active lifestyle. In other cases, the error is quite large. This is an outdated formula that we do not recommend you use; such a calculation can only be done for fun.

Calorie intake per day

You have an interesting tool in your hands, a calorie calculator for weight loss.

It is believed that the same approach will suit everyone. It is enough to cut the caloric intake of your diet to the sacred thousand calories, and you will lose weight.

This is a misconception, since each person has his own calorie intake per day, below which it is simply impossible to lower the calorie level! If you allow yourself to deprive your body of food in extreme cases, below daily requirement basal metabolism, this will lead to diseases and impaired metabolism.

Consequences of fasting:

• muscle wasting;
• avitaminosis;
• diseases of the skin, hair and nails;
• diseases of the gastrointestinal tract;
• anemia;
• for children – impaired growth and development;
• disorders nervous system;
• decrease in basal metabolism with subsequent slight weight gain even on low-calorie diets

When starting to lose weight, calculate your lower calorie threshold using this calculator, and never reduce the calorie content of your diet below these numbers.

Calculation of daily caloric intake (calories per day)

The weight loss calorie calculator gives you a baseline caloric intake. To gain weight, you need to add only 15-20% to the calorie figure for maintaining weight, and to lose weight, accordingly, subtract it. But in the second case, you should not go beyond the recommended calories for weight loss, so as not to harm yourself.

There is a much more labor-intensive and time-consuming way to calculate the daily requirement, which will give you real numbers. You can independently count the calorie content of all the foods you eat for 3 days or a week, and then display your actual calorie content per day at your current weight.

The algorithm for this calculation is described in detail here, and if you are serious about losing your fat, do not rely on general calculators. Each person is too individual.

Before you start creating the right diet, you should determine how much energy is required to a specific person to maintain the body in normal condition throughout the day. This question is purely individual, and it is based on a calorie corridor, which is calculated in a simple mathematical way.

Energy in our body is produced when we consume nutrients, there are no other ways for its formation. But the expenditure of energy on vital processes different people is different. It all depends on many factors, including: lifestyle, eating habits, as well as individual level of physical activity. This all underlies how to calculate calorie content most accurately. This is precisely the reason why, with the same diet, some people lose weight, while others, on the contrary, gain weight.

The calorie has traditionally been accepted as a unit of energy metabolism. This is a very small value; it corresponds to the amount of energy required to heat one milliliter of water by one degree Celsius. For greater convenience, the body's energy processes are measured in kilocalories; one kilocalorie contains 1000 calories.

So, let's try to figure out how excess weight accumulates and how many calories you need to cut your daily diet to lose it. If you need to reduce your weight, it is important to know a few nuances so as not to harm your health. Namely: how much energy the body needs for normal functioning, as well as how much energy is actually supplied during meals. The range between the upper and lower limits of the number of calories consumed during the day is called the “calorie corridor.”

This term was adopted so that it was possible to simultaneously maintain the body in a working and active state, but at the same time control body weight. Thus, we calculate what caloric intake per day is required for the stable functioning of our body. The quantity and quality of microelements that we need daily depend on age and weight category. As a rule, the calorie corridor is calculated taking into account age, body weight, strength and energy expenditure. These data are most often compiled by a nutritionist on an individual basis.

In addition to the calculations for total energy consumption, it is also important to make an adjustment for the level of daily physical activity. The intensity must be multiplied by the physical activity level coefficient. If activity is low, then the coefficient will be 1.1, if moderate - 1.3, and if high - will be 1.5. Of course, the calculations we have given are quite cumbersome, and even without a calculator it will be quite difficult to make calculations, but they most accurately reflect the calorie corridor, and, in addition, also the amount of energy consumed by the body during the day, so it is best to use them.

There are so many ways to lose weight that it is simply impossible to try everything and have time to evaluate the effectiveness of each of them. However, one of them really works - those who eat less and move more lose weight. Today the “Lose Weight Without Problems” portal will tell you how to control your calorie intake, and in more detail, how to calculate the calorie range for weight loss. What is hidden under this concept? What calculation methods exist?

Let us note right away that the methods presented below for calculating the calorie corridor are not accurate and universal formulas for the formation of a slim and fit figure. Dietetics as a part of medicine does not have the “habit” of operating with exact numbers. Each organism has its own characteristics: everything depends on body weight, on the activity of metabolic processes, on the level of physical activity. It is not surprising that with the same physical parameters and approximately the same calorie range, the results of weight correction in different people can vary greatly. Everything, as they say, is individual.

What is a calorie corridor?

The calorie corridor is the upper and lower limit of the daily caloric intake required to maintain weight or correct it downward. In other words, every person who decides to take the path to slimness should know how many calories he will have to “cut” daily from his usual diet.

In order for weight loss to be as comfortable as possible and beneficial for your figure, you should highlight several important points when using your own calorie corridor:

1. Keep your own weight loss diary, where you can daily enter the amount and composition of food eaten per day, keep track of calories and, of course, record your results. There are a lot of applications for smartphones that save a lot of time. And it will take you a lot of time to count calories!
2. Control the content of dietary fat: the daily menu should contain at least 10-15% protein, fat – at least 20%, and complex carbohydrates and fiber – at least 2/3 of the total energy value.
3. Break the entire amount of food into 6-7 meals. In this case, you will not be in danger of hunger, and the portions will be small.
4. You can eat anything, but you should always have a calculator at hand.
5. Do not forget about the drinking regime: at least 8 glasses of clean water per day.

Always stick to the lower limit: the minimum number of calories you can go to is 900-1000. If you eat less than this value, the body will experience a feeling of hunger and switch to a slow metabolism mode. In this case, you will not be able to lose weight effectively: all substances will automatically be sent to the fat depot.

Mathematics to help us: formulas for calculating the calorie corridor

The weight loss portal hudeem-bez-problem.ru offers to consider three formulas on how to calculate your own calorie corridor for weight loss.

Ideal weight formula

You need to multiply your ideal weight by 24. Please do not confuse it with your real weight: the ideal body weight is the one that corresponds to your height. For example, now you weigh 67 kg, but ideally you should weigh 62 kg. To calculate how many calories you need to eat per day, you need 62 x 24 = 1448 kcal.

To indicate the boundaries of the calorie corridor for maintaining weight, you need +/- 200 kcal, i.e. from 1248 to 1648 kcal a person needs to consume per day to maintain his ideal weight.

If your goal is to lose weight, then you need to subtract 400 from 1448. In this case, the boundaries of the corridor are 1048 – 1448.

Harris-Benedict formula

Using calculations, we need to find out our metabolic rate:

• men: 660 + (13.7 x body weight) + (5 + height in centimeters) – (6.8 x age in years) = basal metabolic rate
• women: 655 + (9.6 x body weight) + (1.8 x height in centimeters) – (4.7 x age in years) = basal metabolic rate

Then the resulting figure must be multiplied by the degree of activity corresponding to your lifestyle:

1. 1.2 – if you have a sedentary lifestyle.
2. At 1.375 – while maintaining light physical activity (jogging or aerobics up to three times a week).
3. At 1.55 – with a frequency of physical exercise 3-5 times a week.
4. At 1.725 – during daily heavy physical activity in the gym or at work.

The result indicates the total amount of calories your body needs to maintain your weight at an optimal level. You won't lose weight, but you won't gain excess weight either.

And in order to lose weight, now you need to subtract 20% from the final figure.

Let's give a clear example. Parameters: girl, 27 years old, height – 165 cm, weight – 75 kg, goes dancing 2 times a week.

655 + (9.6 × 75) + (1.8 × 165) - (4.7 × 27) = 655 + 720 + 297 - 126.9 = 1545.1 × 1.375 = 2125 kcal.

2124.5 - 20% = 1700 kcal.

And now the actual calorie corridor itself: 1700 – 2125 calories per day.

The lower limit (1700) means the amount of energy needed to lose weight without changing your lifestyle, and the upper limit (2125) allows you to understand at what number of calories the weight will not increase.

This method is good because it has many parameters that allow you to most accurately calculate the calorie range.

Bormenthal method

There is no need to calculate anything here, it is only important to adhere to the already established calorie range of 1000-1200 kcal, and you can eat almost everything. “Almost everything” does not mean that you can eat too much sweets or starchy foods. Eat properly and rationally, follow the BZHU norms and do not reduce the total calorie content of the daily menu below 900 kcal.

The Bormenthal diet is quite flexible and allows you to find the optimal upper limit when adjusting your weight on your own. How to do it:

1. For 2 weeks, keep a strict count of calories, down to every crumb you eat. Weigh yourself at the same time every day.
2. If, after a two-week period, your average weight has not moved towards a decrease, remove 100 kcal from the upper limit.
3. If the weight goes up, you need to subtract 300 kcal.

It is necessary to weigh yourself and “play” with negative calories until the upper optimal limit is determined. For example, your weight is at 1100 kcal, which means your lower limit is 900 kcal.

And a few more tips from Dr. Bormenthal regarding healthy and comfortable weight loss:

1. Eat foods and dishes that give you a feeling of fullness for a long period of time: soups, sandwiches with meat, eggs, cottage cheese, hard cheese.
2. Food must be distinguished from a delicacy: you can drink a glass of yoghurt - and this will mean that you have eaten, or you can snack on a jacket potato, and this will mean that you have eaten.
3. Count calories to the tenth: one serving should weigh approximately 200 grams, but contain no more than 200 kcal.

And it’s worth adding that losing weight will be easier if you go to the gym at least once a week. Does not work? Walk more in the fresh air and, of course, count calories!

www.hudeem-bez-problem.ru

Counting calories online using the Harris-Benedict method

Calculating the need using the Harris-Benedict formula is possible only for people leading an active lifestyle. In other cases, the error is quite large. This is an outdated formula that we do not recommend you use; such a calculation can only be done for fun.

Calorie intake per day

You have an interesting tool in your hands, a calorie calculator for weight loss.

It is believed that the same approach will suit everyone. It is enough to cut the caloric intake of your diet to the sacred thousand calories, and you will lose weight.

This is a misconception, since each person has his own calorie intake per day, below which it is simply impossible to lower the calorie level! If you allow yourself to deprive your body of food to the extreme, below the daily basal metabolic requirement, it will lead to disease and impaired metabolism.

Consequences of fasting:

• muscle wasting;
• avitaminosis;
• diseases of the skin, hair and nails;
• diseases of the gastrointestinal tract;
• anemia;
• for children – impaired growth and development;
• nervous system disorders;
• decrease in basal metabolism with subsequent slight weight gain even on low-calorie diets

When starting to lose weight, calculate your lower calorie threshold using this calculator, and never reduce the calorie content of your diet below these numbers.

Calculation of daily caloric intake (calories per day)

The weight loss calorie calculator gives you a baseline caloric intake. To gain weight, you need to add only 15-20% to the calorie figure for maintaining weight, and to lose weight, accordingly, subtract it. But in the second case, you should not go beyond the recommended calories for weight loss, so as not to harm yourself.

There is a much more labor-intensive and time-consuming way to calculate the daily requirement, which will give you real numbers. You can independently count the calorie content of all the foods you eat for 3 days or a week, and then display your actual calorie content per day at your current weight.

The algorithm for this calculation is described in detail here, and if you are serious about losing your fat, do not rely on general calculators. Each person is too individual.

swell-energy.ru

Five calculation formulas

The site offers weight loss techniques that you can choose for your situation. There are five calculation formulas in total: Mifflin - San Geor, Harris - Benedict, Ketch - McArdle, Tom Venuto and the formula World Organization Healthcare. All of them are aimed at achieving one goal - weight loss, systematic weight loss. The difference is that the formulas consider different methods of influencing the body and offer their own options for calculating calories per day, week, month. In each specific case, the user has the opportunity to make his own decision. You can agree or not with the proposed conditions, draw certain conclusions, and analyze the data. The so-called calorie zigzag shows the required number of calories that can be consumed per day.

Safe weight loss

When making a calculation, it is important for the user to choose the path along which he will act: fast weight loss or smooth. Safe weight loss means that the daily intake should not be less than 1200 calories per day.
o the most gentle option for maintaining your body in in great shape. Losing weight occurs naturally, the process is not accompanied by giving up all sorts of goodies. A person simply begins to consume a little less food and eventually achieves the expected result. Time limits can stretch for months and years (depending on how many kilograms need to be lost), but the effect, as a rule, is aimed at the long term.

Most sane people will choose the safe option. Here you won’t have to risk your health and spend a lot of energy fighting your own body. The calculation is made in such a way that the person experiences virtually no mental or physical discomfort.

Extreme weight loss

Sometimes you need to lose weight urgently. This happens when some important event or event is planned. In this case, the person does not have the necessary reserve of time to wait. Correct calculation required daily norm in order to strictly follow the intended goal. It is unacceptable to deviate from the conditions. The calculation is precisely based on the willpower of the individual, on the ability to deny oneself gastronomic pleasures. With this option, you are allowed to consume less than 1000 calories per day. The calculation is made individually, depending on the indicators general activity and starting position.

It must be said that the effect of such weight loss is very short-term. The mistake many people make is that they get too involved in the process. It is impossible to calculate and predict consequences such as poor health and depression.

Why some people never manage to lose weight

Most people want quick results when minimum investment effort. They expect weight loss the morning after making an important decision. But no one can do this. Some people start to stress themselves out needlessly, demanding immediate and quick weight loss results. Women sometimes set initially unattainable standards for themselves, and then complain to everyone about their unfair fate. Someone refuses food for several days in a row, bringing themselves to the point of fainting from hunger. Such behavior cannot but have a negative impact on health. It's important to know what to do before you set off. Many people give up before they even take the first step. That is why they are still where they once planned to begin confidently moving forward.

The most important thing is to learn to set a goal and go towards it every day in small steps. No one is able to cover a large period of time at once, or make a leap. There is no need to constantly scold yourself for being overweight. Review your diet, but don't take rash steps. Maintaining your own attractiveness means, first of all, giving up harsh, destructive criticism, which exhausts the soul, but does not lead to personal development, does not help a person work on himself.

Thus, anyone can try to calculate using the proposed scheme. You just need to remember that the process of losing weight is purely individual and proceeds differently for everyone.

gormonoff.com

Table for calculating KBZHU

Table for calculating calories, proteins, fats and carbohydrates from Goodlooker.ru made in Microsoft Excel. You need to enter your weight, height, age, physical activity ratio, deficit/surplus percentage and you will receive a ready-made corridor of calories and corridor of BZHU, which must be followed.

Brief characteristics of the table:

• You only need to fill in 6 cells with your individual values ​​to get all the data on KBJU.
• KBJU calculations are made for both men and women
• KBZHU calculations are made for weight loss, maintenance, and weight gain.
• The corridor or interval of permissible values ​​of KBZHU is calculated.
• You independently indicate the percentage of deficit/surplus that suits you, depending on the intensity of weight loss or weight gain.
• The table was made in Excel, it is accessible and convenient.

How to use the table to calculate KBZHU?

The table for calculating KBZHU is made as clear as possible so that you can make all the necessary calculations without difficulty. Approximate procedure:

2. The KBJU calculation table has two sheets: for women and for men. Please note that the formulas for men and women are different. The calorie corridor is calculated immediately for weight loss (calorie deficit), for weight gain (calorie surplus), for maintaining/preserving weight. You choose values ​​depending on your goals.

3. Some cells have red corners: this notes, be sure to check them out.

4. The table for entering values ​​is highlighted yellow. You need to fill in the following fields:

• Weight (in kg)
• Height (in cm)
• Age
• Percentage of deficit or surplus. For weight loss, it is recommended to indicate a deficit of 10 or 15%, maximum 20%. Eating at a more severe deficit is not recommended. If you are gaining weight, then also indicate 10-20%. If you are on weight maintenance, the value of this cell can be left at any value. The default value in the table is 10%.
Please note that in the table, when entering a value, a comma is placed after the integer):

5. In the middle of the file there is a yellow cell (A31) where you need to enter the value 1, 2 or 3:

• 1 – if you are on maintenance (weight maintenance)
• 2 – if you are in deficit (for weight loss)
• 3 – if you are in surplus (for weight gain)

The default value is 2 (for weight loss).

6. Calorie intake is calculated using two formulas. We recommend choosing Mifflin-San Geor formula, it is newer and more accurate, but both formulas yield values ​​of the same order.

7. When calculating calories, proteins, carbohydrates and fats, minimum and maximum values ​​are indicated. This is the so-called KBZHU corridor. You should eat within the specified ranges, without going beyond the minimum and maximum values.

8. At the output you should have the following result ( you will have your own numbers):

• Calories: 1643-1816 kcal
• Proteins: 70-140 g
• Fat: 48-67 g
• Carbohydrates: 151-216 g

How is the KBZHU corridor calculated?

Below is the technique of formulas and calculations of KBZHU, which are used in the table. All the actions described below are performed automatically in the table, but it is necessary to explain where certain values ​​​​come from.

1. Based on data on weight, height and age using the Harris-Benedict and Mifflin-San Geor formulas, we obtain the value basal metabolic rate or, in other words, basal metabolism. This is the required amount of calories for the body to perform basic daily functions without taking into account physical activity.

2. The value of the basal metabolic rate is multiplied by the coefficient of physical activity. This is how we get caloric intake to maintain weight or keeping it unchanged.

3. To calculate calories for weight loss or weight gain, we must create a calorie deficit or surplus. To do this, multiply the resulting calorie norm in point 2 by the percentage of deficit/surplus indicated in cell B11. Getting the values daily calorie intake for weight loss and weight gain.

4. Minimum and maximum values ​​or calorie corridor are obtained by adding and subtracting 5% of the daily caloric intake. Please note that the lower limit for a calorie deficit does not fall below 1200 kcal.

5. Depending from your goals you choose only one of the proposed corridors:

• Support: to maintain weight
• Calorie deficit: for weight loss
• Calorie surplus: for weight gain

6. For calculation BJU (proteins, carbohydrates and fats), the following principle is used

• Protein: makes up 20-35% of the daily calorie intake, but not less than 1 g per 1 kg of weight and not more than 2 g per 1 kg of weight.
• Fats: makes up 25-35% of the daily calorie intake, but not less than 35 g.
• Carbohydrates: makes up 40-55% of the daily calorie intake.

If you have any questions about the KBZHU calculation table or you notice shortcomings or errors, please write to us about this in the comments to the article.

Before you start losing weight by eating a calorie deficit, we recommend that you read the following articles:

• Counting calories: is it possible to lose weight and where to start?
• 5 main myths when losing weight by counting calories
• How to calculate BZHU (proteins, fats, carbohydrates) and what is it for?

goodlooker.ru

Physical activity level

High levels of physical activity are accompanied by higher calorie expenditure. To accurately control the calories burned (and therefore calculate the daily caloric intake required for consumption), you need to determine how many calories you burn during sports activities: to do this, use our calorie consumption calculator by type of activity.

Too much physical activity coupled with low calorie intake can lead to muscle catabolism (the breakdown of muscle tissue), which in turn slows metabolism and weight loss. Typically your metabolism starts to slow down after 3 days on a reduced calorie diet.

Weight loss and fat loss do not always mean the same thing: weight can be lost due to the loss of muscle mass, while the amount of fat tissue remains the same. To prevent this from happening, it is important to calculate the optimal ratio of macroelements - BZHU.

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

But remember:

• The body spends 5-25% of total energy expenditure on physical activity, and this is not only special fitness classes, this also includes walking, doing our daily activities, etc.;
• about 10% of energy is spent on digesting food;
• about 60-80% of energy is spent on the basic functioning of the body.

Therefore, physical activity will definitely help in the process of losing weight, but still, the most important thing is limiting calorie intake.

Moreover, it should be taken into account that the body can spend a limited amount of calories per day; it cannot work endlessly, even if we constantly throw new energy into it. Therefore, if you spent a lot of calories on sports today, your body will optimize your daily calorie expenditure and will spend fewer calories on other processes. As a result, the total daily calorie expenditure of this day will not be much more than yesterday.

Squirrels

Protein sources:

Fats

Sources of fat:

Carbohydrates

Sources of carbohydrates: To

Complex carbohydrates

Examples —

Simple carbohydrates

Examples —

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Serving frequency and size

Important:

Zig-zag diet

diet.neolove.ru

Calorie intake per day

supercalorizator.ru

BMI - body mass index.

for example the desired weight is 60kg
height 1.64 m

stabilniyves.ru

Metabolism BASIC METABOLISM

LOW CALORIE DIET CALORIE CORRIDOR,

It looks like this:

Basic Exchange Men

Basic Exchange Women

What happens if there are too few calories? And is it possible to lose weight through diet alone?

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

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

Macronutrients: proteins, fats and carbohydrates

Squirrels

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

Squirrels should be yours best friends if you want to gain or maintain muscle mass.

But protein isn't just about muscle, it's also about satiety, which can help you stick to your diet.

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

Fats

Fat is often wrongly demonized.

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

25% of all calories provided by a flexible diet are allocated to fat. This can be adjusted later, but this is what the initial proportion looks like.

Sources of fat: olive oil, Coconut oil, natural peanut butter and other nut butters, avocado, almonds, Walnut, cashews, red fish, mackerel, egg yolks.

Carbohydrates

Your body uses carbohydrates to make glucose, which is our body's preferred form of fuel or energy. They are the ones who give us the opportunity to stay active.

Fiber, which is important to watch if you want to stay healthy, is also a source of carbohydrates, but it contains no calories.

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

Carbohydrates are simple and complex.

Complex carbohydrates

Complex carbohydrates are digested more slowly, which means the energy released during their processing is distributed by the body evenly throughout its life activities, without turning into fat reserves. And what’s also important is that the energy from complex carbohydrates is evenly released over 3-4 hours, which means that all this time the body will have enough energy and will not require additional food.

Typically, foods containing complex carbohydrates have more dark color than simple ones.

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

Simple carbohydrates

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

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

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Serving frequency and size

A large portion for one meal, even if you meet the daily calorie intake, can trigger fat deposition.

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

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

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

Calories for reducing fat mass

There is a belief that a pound of fat equals 3,500 calories, so a daily deficit of 500 calories should help you lose a pound of fat per week.

In fact, everything is not quite like that.

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

Always try to aim for your daily caloric expenditure at the "Normal Weight Loss" level.

The “Extreme rate of weight loss” level is the most extreme and dangerous to health. Don't try to switch to it right away in hopes of a quick effect. Ultimately, the result may be the opposite of the desired one. This option provides the lowest level of calorie intake that can be considered. It should be seen as the exception rather than the rule. It is healthier to burn fat than to get rid of it through fasting.

Weight loss plateau - why weight stops falling when you reduce calorie intake

Over time, the body adapts to the reduced amount of calories consumed.

The body begins to use energy more efficiently - it slows down metabolism, so it burns less fat. This is why many people reach a weight loss plateau.

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

• increasing cardio loads, strength training,
• eating “deceptive” food (i.e. periodically introducing high-calorie foods into the diet);
• periodically changing the amount of calories (the so-called “zig-zag” diet - used in our calculator, in a detailed calculation of calorie consumption by day); Link
• changes in the proportions of macroelements.

Important:

Learn to eat slowly - Research shows that people who eat quickly tend to be overweight.

Zig-zag diet

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

diet.neolove.ru

Step 1: Find the product you need.

If you have already selected a product, simply enter its name into the quick search found at the top of each page. In the drop-down hint, the system will offer you all available options. Click on the one you need.

If you haven't decided yet and just want to choose a product, go to the category you are interested in and just click on it.

Step 2. Specify the mass and add to the menu.

After clicking on the product, a pop-up window will open in which you need to select the desired mass (i.e. how much you are going to consume in grams) and click “Add”.

The added product will automatically move to the summary menu located at the top of the page (right below the site name)

Step 3: Print the menu or save a quick link.

If necessary, you can print the menu or get a quick link to open it in the future. The corresponding buttons are located to the right of the final calorie calculations:

Calorie intake per day

As such, there is no single and generally accepted daily calorie intake. According to the recommendations of the World Health Organization " The energy entering the body (in calories) must be balanced with the energy expended.". Thus, your individual norm calories depends, first of all, on the nature of your work, level of physical activity, gender, age and a number of other factors. However, on the Internet you can find many tables and calculators of unknown origin, offering information on daily values, supposedly based on authoritative sources. We believe that the quality of this information is quite questionable.

The most reliable way to determine individual calorie needs is to simply calculate the energy value of food consumed during the day (or several days). Just record your normal daily diet on paper. Write down what and how much you ate during the day. Calorie content can be directly calculated using information from product labels and using our website. Provided that you are healthy and your weight does not change much with your current diet, the results obtained can be conditionally considered your daily norm.

To lose weight, you need to slightly reduce your daily energy value diet. If you maintain your current lifestyle, you will experience a slight calorie deficit because your costs will remain the same. This will lead to the gradual burning of your fat reserves. What exactly the deficit should be is up to you to decide. We strongly advise against increasing it sharply, because... it won't lead to anything good. Reduce your calorie intake gradually and lose weight slowly. This way you won’t have to torture yourself and break down from time to time. And of course, before making any dietary changes, we strongly recommend that you consult with your doctor or qualified dietitian.

supercalorizator.ru

BMI - body mass index.

Its calculation is simple: divide your weight in kilograms by your height in meters squared.
for example the desired weight is 60kg
height 1.64 m
60/1,64*1,64 =60/2,6896=22,308
It turns out that the desired weight of 60 kg is the norm for a person 1.64 m tall

stabilniyves.ru

We depend on metabolism, and it depends on us

What is metabolism or metabolism?

Metabolism - a variety of chemical reactions aimed at the formation of new cells, fluids and chemical compounds, and on the other hand - this is decomposition, processing of body waste. All activities occurring in the body: breathing, heartbeat, brain, liver, kidneys require energy. There is only one the only way For a person to replenish energy - eat. The energy required by the body at rest, 12 hours after the last meal, is called BASIC METABOLISM (OOB). This complex process depends on:

• degree of development of muscle tissue - the more toned the muscles are and the higher their share in the total body mass, the more energy they will spend, even without being under tension, therefore the higher the basal metabolism;
• The height and weight of any of us have a significant impact on the basal metabolism; the larger they are, the higher the metabolism. But there is no direct subordination here. Fat reserves “burn” energy 25-30% less than muscles. A person with stage 2 obesity spends 20-25% less calories than healthy people the same weight, and with grade 3 obesity - by 30%. Therefore, in obese patients, basal metabolism increases much more slowly than their weight;
• men's basal metabolic rate is higher than women's. Therefore, to maintain it, with the same weight and height, a gentleman needs more energy than a lady. The difference is 5-6%;
• every decade, after 18-20 years, the basal metabolism decreases by 7-10%;
• climate, physical activity and its regularity, and health status also affect metabolism. Comfortable conditions have almost no effect on metabolism, but “harsh” ones climatic conditions or illness will reduce metabolism, intense exercise, on the contrary, will increase it.

Why calculate your metabolic rate?

When deciding to lose weight, keep in mind that the body will begin to “burn” fat when it does not have enough energy from food. Need LOW CALORIE DIET. People differ not only in gender, but also have different heights, body weights, and levels of physical activity, so everyone’s basal metabolism is different. Before you find out your CALORIE CORRIDOR, you need to calculate your personal metabolic rate and then reduce it.

Metabolic rate is measured in calories. While there are many ways to calculate it, the Harris-Benedict method is most often used, taking into account gender, height, weight and age.

It looks like this:

Basic Exchange Men=664.7+(13.75*weight)+(5.0*height cm)-(6.76*age)

Basic Exchange Women=655.1+(9.56*weight)+(1.85*height cm)-(4.68*age)

The result is your metabolic rate, or metabolic rate, expressed in calories. (This calculation is intended for adults over 18 years of age)

Calculating the calorie corridor

Now that we know our metabolic rate, we need to use it to calculate our CALORIE CORRIDOR. If the calorie content of all food eaten in one day is at the level of personal metabolism, weight gain will not occur. To lose weight, you need to create a calorie deficit. Losing weight without harm to health involves losing 0.7-1 kg of weight weekly. This rate of weight loss will not harm the body, it will allow your skin to tighten (and not sag in bags), and your internal organs to fall into place after losing the fat pads that surrounded them.

1 kg of fat tissue contains 9,000 calories. To lose 1 kg of fat in a week, you need to reduce your weekly calorie intake by 9,000 or your daily calorie intake by 1,285 calories.

Calculate your metabolic rate using the above formulas, subtract 1285 from them and you will get the lower limit of your calorie corridor. Add 200 to the resulting figure and you will get the upper limit of the corridor.

Important things to consider: if the resulting lower limit of the corridor is less than 800 calories, then the calorie corridor should be 800-1000 calories. Otherwise, you risk slowing down your metabolic processes that not only will you not get the desired slimness, but you will also acquire a whole set of diseases of the nervous system, internal organs, vision, skin.

Calculating the caloric content of daily food consumed is considered one of the most effective ways lose excess weight, so anyone who is interested in losing weight should definitely try this method. To do this, it is necessary to take into account height, age and gender - this way, the individual calorie limit will be determined most accurately. Find out from the article how to calculate the calorie corridor.

The calorie corridor is the minimum and maximum amount calories needed per day to lose or maintain weight.

1 kg of fat contains 9000 calories. Accordingly, to lose 1 kg, you need to burn 9,000 calories more than you ate. Doing this in one day is difficult and unnecessary. What if you need to lose 10 or 20 extra pounds? How much patience do you need to have to complete this task?

for weight loss and health

Every person who decides to lose extra pounds needs to know about their daily calorie intake. In other words, it is necessary to clarify by how many kilocalories you should “cut” your usual diet. And to do this, they usually calculate how much energy the body requires and how much it comes with food.

Basic rules about the calorie range

Let's consider the main postulates for losing weight by counting calories:

• keep a food diary and write down everything you ate during the day;
• do not lower the minimum calorie threshold to less than 1000 per day;
• Do not increase your maximum daily calorie threshold above 1200 calories (but if you are involved in active sports, you are allowed to eat 1600 calories per day);
• a third of your diet should be protein;
• half an hour before meals, drink a glass of clean water;
• be sure to eat soups;
• Do not go hungry under any circumstances;
• eat often, but in small portions;
• eat everything, but count calories;
• take a multivitamin

How to calculate the calorie corridor?

Calculating basal metabolism

• men: 660 + (13.7 × body weight) + (5 × height in centimeters) - (6.8 × age in years) = basal metabolic rate
• women: 655+(9.6 × body weight)+ (1.8 × height in centimeters) - (4.7 × age in years)= basal metabolic rate.

Multiply by the level of physical activity

• sedentary lifestyle × 1.2
• very high activity (heavy physical activity 6-7 times a week) × 1.725

We multiply the result obtained by the Activity Factor corresponding to you:

• sedentary lifestyle × 1.2
• average activity (light exercise 1-3 times a week) × 1.375
• high activity (intensive exercise 3-5 times a week) × 1.55
• very high activity (heavy physical activity 6-7 times a week) × 1.725

Calculate your daily calorie intake

We got the number of calories you need to keep your weight unchanged.

From the resulting figure we subtract 20% = the calorie content of your daily diet.

The upper limit of your caloric intake will allow you to maintain your weight at the same level as it is now. It is recommended to take the calorie norm minus 20-30% as the lower limit. It is very important to observe weight loss and its dynamics at the upper and lower levels of the calorie corridor.

An example of calorie corridor calculations for a woman

Woman weight 105 kg, height 164, age 31 years, average activity

655+ (9.6 × 105)+(1.8 × 164) - (4.7 × 31) = 655+1008.00+295.2-145.7=1812.5 × 1.55= 2809, 3- 20% = 2247 cal.

Write down this number - how many calories you need to eat with your current activity in order to lose weight.

The caloric value corridor will be as follows: for the upper limit take the calorie content at which the weight does not change, for the lower calorie content minus 20%. In our example, the calorie corridor is: 1600-2000 calories.

Do you want to lose weight? Then these articles are for you

CALORIE CORRIDOR ACCORDING TO BORMENTAL

The essence of the Bormenthal diet is to strictly adhere to the calorie range of 1000-1200 kcal, with no special restrictions on food. However, in any case, do not reduce calorie content to 600-800 kcal, because... this will lead to negative consequences. And remember that counting calories every day will help you not only control your weight, but also know exactly how much food you are consuming.

Safe weight loss:

Calories needed per day: $( ccResult.safeCalories )

Necessary $( ccResult.safeDays ) days.

$( -ccResult.safeWeeklyGrams ) g. in Week, $( -ccResult.safeMonthlyKgs ) kg. per month.

Zigzag calories:

Extreme Weight Loss:

Calories needed per day: $( ccResult.extremeCalories )

Necessary $( ccResult.extremeDays ) days. for weight loss with $( ccData.currentWeight ) kg. up to $( ccData.goalWeight ) kg.

$( -ccResult.extremeWeeklyGrams ) g. in Week, $( -ccResult.extremeMonthlyKgs ) kg. per month.

Zigzag calories:

× Select products by the right amount calories (as well as proteins, fats, carbohydrates and bread units) can be found in our . You can check whether you are overweight or obese at .

Excess weight is a serious cause for concern. This problem worries many people today. The topic of losing weight is discussed with particular interest among women. People who are overweight, as a rule, suffer from complexes, do not know how to value themselves and fully accept their own achievements. They are constantly on a diet, limit themselves to flour and sweets, and endlessly calculate the calorie content of foods. They set their own standards daily consumption calories and try not to go beyond it. Frames are sometimes so rigid that it is impossible to stick to them. for a long time. Fans of various diets often reach critical point which can cause irreparable harm to health. Some especially impressionable people are afraid to allow themselves an extra piece of their favorite dish and refuse even the required amount of food.

Many people set themselves the goal of losing excess weight, but not everyone achieves their desired goal. To achieve results, it is important to first correctly calculate your calorie intake per day, and then systematically maintain your diet. Using a special calorie calculator, you can calculate your daily requirement online. Calculating is not at all difficult: you just need to enter the appropriate numbers in the specified fields and wait for a promising weight loss plan to appear.

Five calculation formulas

The site offers weight loss techniques that you can choose for your situation. There are five calculation formulas in total: Mifflin - St. George, Harris - Benedict, Ketch - McArdle, Tom Venuto and the World Health Organization formula. All of them are aimed at achieving one goal - weight loss, systematic weight loss. The difference is that the formulas consider different methods of influencing the body and offer their own options for calculating calories per day, week, month. In each specific case, the user has the opportunity to make his own decision. You can agree or not with the proposed conditions, draw certain conclusions, and analyze the data. The so-called calorie zigzag shows the required number of calories that can be consumed per day.

Safe weight loss

When making a calculation, it is important for the user to choose the path in which he will act: rapid weight loss or smooth weight loss. Safe weight loss means that the daily intake should not be less than 1200 calories per day. This is the most gentle option for keeping your body in great shape. Losing weight occurs naturally, the process is not accompanied by giving up all sorts of goodies. A person simply begins to consume a little less food and eventually achieves the expected result. Time limits can stretch for months and years(depending on how many kilograms need to be lost), but the effect, as a rule, is aimed at the long term.

Most sane people will choose the safe option. Here you won’t have to risk your health and spend a lot of energy fighting your own body. The calculation is made in such a way that the person experiences virtually no mental or physical discomfort.

Extreme weight loss

Sometimes you need to lose weight urgently. This happens when some important event or event is planned. In this case, the person does not have the necessary reserve of time to wait. It is required to carry out a competent calculation of the daily norm in order to strictly follow the intended goal. It is unacceptable to deviate from the conditions. The calculation is precisely based on the willpower of the individual, on the ability to deny oneself gastronomic pleasures. With this option, you are allowed to consume less than 1000 calories per day. The calculation is made individually, depending on the indicators of general activity and the starting position.

It must be said that the effect of such weight loss is very short-term. The mistake many people make is that they get too involved in the process. It is impossible to calculate and predict consequences such as poor health and depression.

Why some people never manage to lose weight

Most people want quick results with minimal investment of effort. They expect weight loss the morning after making an important decision. But no one can do this. Some people start to stress themselves out needlessly, demanding immediate and quick weight loss results. Women sometimes set initially unattainable standards for themselves, and then complain to everyone about their unfair fate. Someone refuses food for several days in a row, bringing themselves to the point of fainting from hunger. Such behavior cannot but have a negative impact on health. It's important to know what to do before you set off. Many people give up before they even take the first step. That is why they are still where they once planned to begin confidently moving forward.

The most important thing is to learn to set a goal and go towards it every day in small steps. No one is able to cover a large period of time at once, or make a leap. There is no need to constantly scold yourself for being overweight. Review your diet, but don't take rash steps. Maintaining your own attractiveness means, first of all, giving up harsh, destructive criticism, which exhausts the soul, but does not lead to personal development, does not help a person work on himself.

Thus, anyone can try to calculate using the proposed scheme. You just need to remember that the process of losing weight is purely individual and proceeds differently for everyone.