Calories - what is it?
Calories - a unit of heat, formed as a result of the assimilation of a particular food. Carbohydrates are considered the main source of energy value. With their insufficiency, proteins and fats begin to be burned, which, under conditions of normal carbohydrate supply, are used for other purposes. It is proved that a gram of fats contains about nine calories, and in a gram of proteins and carbohydrates - about four calories. But most of the products we use have a heterogeneous composition, so each caloric content will have its own (per 100 grams of product). The calorie content is indicated in kilocalories (1000 calories = 1 kcal). The most high-calorie foods are those with a high fat content. The existing calorie rate with the amount of their consumption can be compared with the calorie table.
How much calorie intake will be optimal for a person?
Different contingents of people require different amounts of calories. For example, the male body needs more calories than the female body, because in men all metabolic processes take place more intensively, on the basis of which more energy is required. More energy, and therefore calories, requires a young and growing body, and already in the elderly, the number of calories can be harmful, because it will be difficult for such an organism to process a lot of food.
Calculate the number of calories you need depending on whether the person wants to get better or lose weight, lead a healthy lifestyle or increase muscle mass.
For example, for the body of a young woman who is not very active and does not resort to heavy physical labor, the daily rate will be about 2800 calories. With the same lifestyle, a man will need 3300 calories per day. With heavy physical work or sports, the daily calorie rate will increase: a woman will need about 3500, and a man - 4,500 calories. More calories are required for breastfeeding and pregnant women - 3200 - 3500 calories. In the elderly age, women will have enough 2100 calories, and for men about 2500, because at this age is a sedentary lifestyle.
How to calculate the daily calorie rate if you want to lose weight.
To lose weight, you need to eat less calories than your body spends. But it should not be forgotten that any body needs a minimum basic rate of calories consumed, it ensures the necessary metabolic processes, physical activity and normal functioning of the internal organs. In cases where the diet is so limited that it does not cover the minimum norm, the person will not lose weight, it's just that his body will use less energy, and as a result, the general work of the organism will be disrupted, the metabolic processes will decrease, and lethargy will appear. The human body, in conditions of excessive lack of energy, begins to store fats "in reserve", so the expected weight loss will not occur.
Here is an example of the correct calorie calculation if you want to lose weight, the way used in countries where lower calorie intake standards are followed (England, USA). First you need to calculate the daily calorie rate to stabilize the real weight and calculate the rate for the weight you want to achieve, then multiply the calculated caloric value by a factor of 14.
In this example, the calculation is in pounds (1 pound = 0, 453 kilograms). Let's make a calculation on the example of a woman who weighs 65 kilograms and wants to throw it up to 55 kilograms. To stabilize the existing weight, she will need calories in the day 2009: 143, 5 pounds (65 kilograms: 0, 453 pounds) x 14 = 2009 cal. To lose weight to 55 kilograms, she will need to eat 1700 calories: (55 kg: 0, 453 pounds) x 14 = 1700 calories.
Calculation of calories for building muscle mass.
Men always want to have a beautiful body, so most of them try to pump muscles in gyms. But to build muscle mass, some physical exertion will not be enough, it will also require special nutrition. In this case, it is necessary that the calorific value (energy value) exceed the daily calorie rate for the present weight. Calculation can be made in the same way as for weight reduction, only here the desired result should be greater than the real weight. It is important and the quality of food in the diet, because muscle mass consists of proteins, and therefore it is desirable to eat foods high in protein.
The calculation of the daily calorie rate is individual for each, and depends on many parameters. Calculate it yourself, taking into account physical loads, it's not easy. Here, a coach or specialist can come to the rescue, which will specifically calculate the loads and the right diet for you. But remember that to achieve the beauty of your body, you do not need to drink anabolic hormones. In fact, in addition to the improved assimilation of protein, they can lead to many complications.