Calorie calculation is a simple process, but extremely useful for both men and women. It doesn't matter if you have extra or not. By managing the calorie intake of your diet, you can keep your weight normal or, if necessary, increase or decrease it.
Calculation of the daily rate
There is a generally accepted formula for calculating the daily calorie intake based on height, weight and age. It looks like this:
(height - age) x 6 + (weight x 20), where height in cm, age in years, and weight in kilograms.
If you have a fairly mobile image, this formula will work for you. However, given that everyone's level of physical activity during the day is significantly different, two people with the same height, weight and age may have completely different daily caloric intake. Therefore, it is better to use a more perfect formula that will calculate your daily energy expenditure.
For 18-30 years old: (0, 0621 x weight in kg + 2, 0357) x 240
For 31-60 years old: (0, 0342 x weight in kg + 3, 5377) x 240
Over 60 years old: (0, 0377 x weight in kg +2, 7546) x 240
Multiply the resulting value by 1, 1 if you lead a sedentary lifestyle, by 1, 3 - a moderately active lifestyle, or by 1, 5, if your work requires physical activity or active sports. Thus, you will calculate your daily calorie intake, at which your weight will be in approximately the same state.
If you want to lose weight, subtract 20% from this value. If, on the contrary, you need to gain weight, add 20%.
For example, take a 30-year-old woman who weighs 65 kg and leads a sedentary lifestyle. Using the above formula, you will get a value of 1603 Kcal. If she wants to lose weight, she needs to subtract 20% from this number, that is, 320 Kcal. As a result, the daily calorie intake of this woman will be 1283 until the desired result is obtained.
It remains only to count how many calories you consume per day. To do this, you need to carefully monitor your diet and write down everything that you eat. Create a special spreadsheet that you will keep throughout the day. Enter data on the products in it, indicating their weight (at least approximate). Next, using the food calorie table, calculate your individual daily calorie intake. Compare the obtained values with the calculated norm and, if necessary, adjust your diet, removing excess foods from it or replacing them with others - less or more high-calorie.
Correct distribution of calorie intake
In order for the calculation of the calorie content of your diet to really benefit you, you must not only follow the numbers, but also distribute them correctly throughout the day. Break your day into 5 meals: breakfast, lunch, lunch, afternoon tea and dinner. Try to eat most of the high-calorie foods for breakfast and lunch (about 25% and 35%, respectively, of the total Kcal), half as much for lunch and dinner, and only about 10% for an afternoon snack.
For example, if your daily intake is 1400 Kcal, then you should eat 350 Kcal for breakfast, 210 Kcal for lunch, 490 Kcal for lunch, 140 Kcal for an afternoon snack and 210 Kcal for dinner.
