Your well-being, appearance and mood largely depend on what and how much you eat. To control your weight, you need to know the calorie intake that you need during the day. Knowing its optimal value, you can easily calculate how many calories you need to reduce, or increase the daily rate in order to lose weight or, conversely, gain weight.
It is necessary
- - calculator;
- - clock;
- - scales.
Instructions
Step 1
For each person, the value of the average daily calorie intake has a different meaning. It depends on several reasons:
- gender (men require more calories);
- weight and height;
- age (the younger, the higher the need for calories);
- physical activity.
Step 2
You can calculate the daily rate of kilocalories using the Harris-Benedict method.
First of all, determine the given norm at rest, i.e. when you are not doing anything. To do this, put your individual values in the formulas:
For men: SNKp = 66 + 13, 7 * G + 5 * H - 6, 8 * L, where SNKp is the daily calorie intake at rest in kilocalories; G - weight in kg; H - height in cm; L - age in years.
For women: SNKp = 655 + 9, 6 * G + 1, 8 * H - 4, 7 * L.
For example, if you are a man, weight - 80 kg, height - 180 cm, age - 42 years, then the daily rate of kilocalories at rest for you will be: 66 + 13, 7 * 80 + 5 * 180 - 6, 8 * 42 = 1776 kcal …
Step 3
Now you need to multiply this number by a correction factor, which depends on your physical activity during the day. After all, a person leading an active lifestyle spends more energy, which means that his need for calories is higher.
For an accurate calculation, write down your day literally by the hour (take a "photo" of the day). Write all the data in the table:
In the first column, indicate your occupation (for example, sleep, morning exercises, breakfast, walking …).
In the second, the duration of the activity in hours (2; 0, 25; 04, etc.).
In the third column, fill in the recommended coefficients for this type of activity. Their meaning can be found on the Internet or specialized literature.
In the fourth, the result of multiplying the coefficients by the duration in hours.
As a result, after adding the second column, you should get 24 hours (day). Divide the result of adding the fourth column by 24 to get the exercise ratio for your daily routine.
Step 4
In the event that you do not have the ability (or desire) to keep the timing, use the average values of the coefficients of physical activity for different intensity of work (table 1).
Multiplying the daily rate of calories at rest by the obtained coefficient, you will get the desired figure. It will indicate how many calories during the day you need to consume to maintain your body in a normal state.
Step 5
In order to convert real foods that you consume during the day, in kilocalories, use table number 2.
