Very often, wanting to lose weight, people think about drawing up their own diet, but most of them do not have the necessary knowledge to calculate the amount eaten. However, by following a few simple instructions and tips, anyone can calculate their individual diet.
It is necessary
- - calculator;
- - paper with a pen.
Instructions
Step 1
First, calculate the calorie content of your daily diet. To do this, eat as usual for a week and write down in a diary all the foods you eat and their mass. Also, if possible, record their calories. Usually, all food packages have a calorie content per 100 g. After the end of this week, add up the number of calories consumed and divide by 7, thereby obtaining the daily calorie content of your diet.
Step 2
The next step is to calculate your daily energy expenditure. For this purpose, use the formula (K * your weight + M) * 240, where the coefficients K and M, depending on gender and age, have the following meanings: - for women: a) 18-30 years old, K = 0, 0621, M = 2, 0357; b) 31-60 years old, K = 0.0342, M = 3.5377; c) over 60 years old, K = 0.0377, M = 2.7546; - for men: a) 18-30 years old, K = 0.0630, M = 2.8957; b) 31-60 years old, K = 0.0484, M = 3.6534; c) over 60 years old, K = 0.0491, M = 2.4587.
Step 3
Multiply the resulting number by the coefficient of your activity. If you lead a sedentary lifestyle, then this coefficient is 1.1, if your lifestyle is moderate - 1.3, if you are actively involved in sports or work hard - 1.5. As a result of these calculations, you will receive the daily energy expenditure of your body. This calorie content is optimal for you.
Step 4
In order to lose weight, you need to calculate a new diet. To calculate it, reduce your daily energy expenditure by 20%. Be careful: the daily diet should not be less than 1000 calories. In the event that your goal is not to lose weight, but simply to maintain shape, make your daily diet equal to the previously calculated daily energy expenditure. With this approach, there will be no extra calories in your body.
Step 5
After calculating the daily calorie content of your food, it must be divided into several parts. The best option would be to divide your diet into 5 meals: you eat 25% of calories for breakfast, 15% for lunch or lunch, 35% for lunch, 10% for afternoon tea, and 15% for dinner.
