Finally you decided to get rid of excess weight. The first thing you need to start with is a diet, because if you exclude or restrict the consumption of some products, you can lose weight. The main question is how many calories are needed per day to lose weight and how to choose from a huge list that diet that you need?
How many calories are needed per day?
No way that was suggested by nutritionists is ideal. The main thing in any diet and lose weight, and keep the result achieved. In order to lose weight, you need to eat right, and for this you need to know how much you need to consume calories. We use the calorie tables and find out the amount of calories consumed. In most people who are overweight, the figures range from 2 to 4 thousand kcal per day when calculating the daily ration.
To lose weight, a day is needed from 1000 to 1400 calories, and the more the figure will differ from the figure, the worse will be the result if the diet is observed, and if every day you "eat" 1800-2000 kilocalories, you can not lose weight. In order to calculate how many calories are needed in order to lose weight, then by the formula below you can determine the energy consumed per day and find out how much there is to lose excess weight. Energy costs include energy that is consumed during work and leisure, as well as the energy that is spent on digesting food.
The amount of energy that you need to maintain the vital activity of the body at rest, when you are in a room with a normal temperature and lie in the morning on an empty stomach in bed. For women, this energy is 0.91 kcal / 1kg / h.
For example, you want to lose weight so that your weight was up to 63 kg. The main exchange is 0.9 kcal x 63 kg x 24 h = 1361 kcal. In the process of work, energy is expended to cover energy costs when working in the office should be 26% of the basic exchange. If the main exchange is 1361 kcal, then with sedentary work, 365 kcal is needed. With an eight-hour working day at a low physical load (programmers, accountants, cashiers), to compensate for energy costs you need about 1000 kcal.
Costs during the rest include - sports, work at home, leisure.
A man weighing 60 kg consumes energy
Types of activity kcal / h
- Sleep 50
- Walking 190
- Homework 120-240
- (cleaning, washing dishes, ironing)
- Reading a book out loud 90
- Rest laying 65
- Boating on the boat 150-360
- Running 360
- Fast walking 300
- Skiing 240
- Skating in the rink 180-600
- Swimming in the river 180-400
Our body consumes energy to consume and digest food. Proteins are absorbed by the body significantly, to break down carbohydrates and fats, you need to spend 10 times less energy than you need to spend on digesting protein foods. Intensity of digestion with a mixed diet is 6.5% of the basal metabolic rate, in our example, 88 kilocalories per day are consumed. Now we determine how much calories we need to lose weight if you want your weight to be 63 kg, although now your body weight is 75 kg. For example, you have a sedentary eight-hour job, and in the remaining 16 hours of rest you spend:
- On a 3-hour rest lying = 65kcal * 3 = 195 kcal,
- On a dream you have 8 hours = 50 kcal x 8 = 400 kcal,
- On a slow walk takes 2 hours - 190 kcal * 2 = 380 kcal,
- To work around the house takes 3 hours = 120 kcal * 3 = 360 kcal,
- Total spent = 1335 kcal.
Thus, the daily calorie for you will be:
1361 kcal (the main exchange, if you want to lose weight to a certain weight) +365 kcal (when working at the table in the office) +1335 kcal (for 16 hours rest) + 88 kcal (expended on digestion) = 3149 kcal.
Hence it is clear how much one should eat calories per day, namely 3149 calories, and if you consume this amount of kilocalories, having a normal weight of 63 kilograms, it will remain stable, but since you need to lose weight, you need to reduce the intake of food.