How many calories do you need per day?
If you seriously decide to take care of your health andbegin to eat right, then the question naturally arises: how many calories per day a person needs? Naturally, this value depends on the age (most energy is spent by children and adolescents), weight (the more weight, the more energy is expended for the movement of the body), the way of life of a person and his sex. Traditionally it is believed that a woman a day needs to consume 2000-2500 calories, and a man even more. Nevertheless, the calorie consumption must be calculated for each person individually.
How many calories per day? Formula for calculation
At the moment, the most accurate formula for calculating the calories you need per day is the Maffin-Geor formula, which was derived in 1990.
First you need to calculate the basal metabolism, brieflyGS. GS - this is the number of calories that a person needs to ensure the process of life in a state of complete rest. This energy is spent on breathing, hair and nails growth, the work of the heart and all body systems.
Calculation for women: GS = 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age - 161
Calculation for men: GS = 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age + 5
After calculating the TOE, you can calculate the total calorie consumption per day, depending on the person's lifestyle.
- sedentary and sedentary lifestyle: GS x 1.2
- insignificant activity (sports 1 -3 times a week, walking): GS x 1.375
- average activity (training 3-5 times): ОО х 1.55
- high activity (training 5-7 times a week): GS 1.775
- a very large activity (daily exercise, a moving image in life) GS 1.9
For example, take a woman, an office worker, at the age of 40 and weighing 65 kg and a height of 170.
GS = 9.99 x 65 + 6.25 x 170 - 4.29 x 40 -161 = 649.35 + 1062.5 - 171.6 -161 = 1379.25
GS x 1.2 = 1379.25 x 1.2 = 1655.1
Accordingly, to a woman to stay in thisweight, you need to consume a day 1655 calories. Note that according to the formula with age, the amount of calories consumed decreases. By calculating the required number of calories according to this formula, you will easily understand how many calories you need per day to lose weight. How much to reduce the figure? Do not forget that losing weight is necessary without harm to the body. Nutritionists recommend reducing the daily intake of calories by 20 percent, that is, the amount obtained should be multiplied by 0.8. In our case: 1655.1 x 0.8 = 1324.08. Reduce the number of calories less than 1200 per day can not be without medical supervision. Sometimes, which happens much less often, a woman has another goal - to gain weight. How many calories per day to replenish? It's simple! Increase the amount of calories consumed by 15-20 percent, depending on how much you want to get better. For example, 1655 x 1.15 = 1903.25 So, now you know exactly how many calories a day you need.
We wish you always to be in great shape!
