How to calculate your daily calorie intake

2024 Author: Arianna Cook | [email protected]. Last modified: 2023-12-17 14:23

Calorie counting is a step towards fast weight loss. Every day a person spends in the order of 1500-2200 kcal. Energy consumption and consumption is individualized based on age, height, weight and physical activity. Content:

1. Calories per day
2. Calorie counting in foods
3. Calorie content of ready meals
4. Calories for weight loss
5. Calorie counter
6. Calorizer for Android

7. Calorie calculators

   • For android
   • For iPhone

The calorie rate is the amount of energy value of foodstuffs required by the body for absolute assimilation. The determination of the caloric content of food, that is, the energy value, occurs by burning food in a calorimeter to measure the heat released. Calorie expenditure increases with physical activity. Reducing the daily calorie intake in conjunction with exercise is considered the most gentle method of fast and effective weight loss.

Calories per day calculation

The calorie rate is individual for everyone. The calculation is based not on several criteria - weight, height, age. There are many tables on the web, but they are not suitable for everyone. The daily dose is determined on an individual basis, based on personal data and habitual lifestyle. For this, tables and formulas are used.

First of all, you need to figure out what happens to calories when food enters our body. Food products are involved in metabolism, that is, they enter into metabolism. This is a so-called chemical reaction, which is activated when food enters the body and does not stop until the processing products are removed. There are three popular formulas for calculating calorie intake:

1. Harris-Benedict Principle … It was presented to the public back in 1919. The calculation for women is carried out according to the following scheme: 655.1 + 9.563 x body weight + 185 x height in cm + 4.676 x age (full years). For men: 66.5 + 13.75 x body weight + 5, 003 x height in cm - 6, 775 x age (full years). In the first and second options, the result obtained is multiplied by the coefficient of physical activity, presented below.
2. Mifflin-San Geor system … Improved to reflect the modern rhythm of life and eliminates the 5% error inherent in the development of Harris-Benedict. The formula is as follows for women: 10 x body weight - 6, 25 x height in cm - 5 x for the number of full years - 161. For men: 10 x body weight in kg + 6, 25 x height in cm - 5 x number of full years + 5. The results are multiplied by the activity coefficient.
3. Ketch-McArdle Formula … Based on research on the effect of lean body mass on calorie intake. The calculation is presented as follows: P = 370 + (21.6 x LBM), where the Latin abbreviation stands for lean body mass.

Activity coefficient:

• Minimum physical activity or lack thereof - 1, 2;
• Gym, jogging or physical activity 3 times a week - 1, 375;
• 5-day light sports load - 1, 4625;
• Intensive workouts 5 times a week - 1,550;
• Daily heavy load - 1, 6375;
• Daily strength exercises in several approaches - 1, 725;
• The ratio of an active lifestyle, physical work and daily sports exercises is 1, 9.

Calorie counting in foods

Learn to eat healthy and balanced, count calories. This can be done manually using tables or using special calculators. Food energy tables will help you with your daily diet. The calorie content of food depends on the totality of proteins, fats and carbohydrates.

Consider a number of the most useful and least high-calorie foods per 100 g:

1. Meat products and eggs within 200 calories: eggs, beef, brains, liver, hare and rabbit, chicken and turkey, liver and kidneys, veal and pheasant, chicken and beef tongue. Caloric content depends on the method of heat treatment. Fried foods should be avoided: the calorie content increases, the benefits decrease, and the metabolism becomes more difficult.
2. Fish and seafood in the range of 150 kcal / 100 g: beluga, pink salmon, pollock roe, boiled squid, flounder, fish cakes, boiled mullet, bream, smoked and boiled cod, boiled crabs, shrimps, tench, mussels, sterlet, catfish, hake, oysters, pike, hake.
3. Dairy products with an energy value of up to 300 calories: kefir, milk, yogurt, cream, sour cream, goat cheese, cottage cheese. It should be noted that dairy products in reasonable proportions contribute to the improvement of metabolic processes in general.
4. Cereals and flour products with a minimum energy value of up to 300 units: pancakes, bagels, dumplings, buckwheat porridge and rolled oats, dietary fiber, pasta made from durum wheat and wholemeal flour, oat and wheat porridge, bran, barley in water, dumplings with minced beef, boiled unpolished rice and milk porridge, "Borodinsky" and grain bread, rye bread, barley milk porridge.

Try to limit your intake of: light raisins, potato chips, chips, olives, white beans, dates. Among the drinks, it is highly not recommended to use alcohol of increased strength - cognac, liqueur and vodka.

Calorie calculation of ready meals

Plan your weekly or monthly meal plan. Here is an example of a menu for 5 days:

• First day … Breakfast: cottage cheese 2% (80 g / 82, 4 kcal), natural yogurt (100 g / 66 kcal), rye bread with butter (80 g / 132 kcal + 20 g / 149 kcal). Lunch: borscht with beef (250 g / 157, 5 kcal), mashed potatoes (150 g / 159 kcal) and chicken cutlet (90 g / 129 kcal), Mimosa salad (120 g / 254, 4 kcal), juice tomato (200 ml / 42 kcal), Borodinsky bread (20 g / 41, 6 kcal). Total: 1212.9 kcal / day.
• Second day … For breakfast: oatmeal porridge (100 g / 111, 5 kcal) and an apple (100 g / 45, 5 kcal). Lunch: vegetable soup (200g / 160 kcal), barley porridge (150 g / 146, 6 kcal) with beef liver stewed in sauce (70 g / 122 kcal), grain bread (30 g / 69, 9 kcal), green tea … Dinner: milk rice porridge (150g / 194 kcal) and bagels (30 g / 100, 8 kcal). Total: 793 kcal / day.
• Third day … Breakfast: yogurt 3, 2% fat (100 g / 64 kcal), boiled egg (80 g / 127, 7 kcal), almond baked goods (80 g / 345 kcal). Lunch: pea soup (250 g / 165 kcal), pilaf with chicken (150 g / 162 kcal), cabbage salad with cucumbers (100 g / 49 kcal), rye bread (30 g / 49.5 kcal), cherry compote (150 g / 148.5 kcal). Dinner: okroshka on kefir (130 g / 61, 1 kcal), crouton with raisins (20 g / 79 kcal). Total: 1059, 1 kcal.
• Fourth day … Breakfast: muesli with nuts and fruits (45 g / 163, 35 kcal), black coffee (100 g / 2 kcal). Lunch: soup with meatballs (200 g / 98 kcal), rice (100 g / 344 kcal) and fish hake with sauce (80 g / 100 kcal), carrot salad with garlic (50 g / 118 kcal), rye bread (30 g / 49.5 kcal), dried fruit compote (150 g / 90 kcal). Dinner: pumpkin puree (100 g / 88 kcal), oatmeal cookies (20 g / 87, 4 kcal), kefir 1% (100 g / 40 kcal). Total: 1180, 25 kcal.
• The fifth day … Breakfast: carrot juice (100 g / 28 kcal), fruit salad (150 g / 69 kcal), white bread crouton (25 g / 82, 75 kcal). Lunch: light fish soup (150 g / 34.5 kcal), buckwheat porridge (150 g / 198 kcal) with mushroom sauce (40 g / 32.8 kcal) and meatballs (80 g / 137.6 kcal), wheat bread (30 g / 72.6 kcal), rhubarb compote (150 g / 39 kcal). Dinner: cottage cheese casserole (100 g / 168 kcal) and green tea. Total: 862, 25 kcal.

Always count calories and record the result. Simultaneously observe the change in body weight and body volume. Gradually, this will become a habit, then you will reflexively choose and consume those foods that will benefit you and will not add extra pounds.

How many calories do you need to lose weight

The rate is calculated individually. On average, the indicator fluctuates in the range of 1500-2200 kcal / day. If the goal is to lose weight, then the daily norm of the energy value of products must be reduced and adhere to the scheme until the extra pounds disappear. Then you need to follow a balanced diet and adhere to a new diet.

Here are some examples and compare the formula calculation with the results of the calorie calculator:

• A woman of 30 years old, height - 165 cm, weight - 75 kg. Lack of regular physical activity. For weight loss, you need to get up to 1411 kcal / day, 1764 kcal unchanged - the result of the calculator. We count according to the Mifflin-San Geor formula: 10 x 75 kg + 6, 25 x 165 cm - 5 x 30 years = 750 + 1031, 25 - 150 = 1631 x 1.2 (coefficient) = 1957, 5 kcal / daily rate.
• Girl - 17 years old, height - 160 cm, weight - 66 kg. Occasional sports activities, maximum 3 rubles / week. Calculator result: for weight loss - 1172 kcal / day, unchanged - 1944 kcal / day. We count using the Harris-Benedict formula: 655, 1 + 9, 563 x 66 + 1, 85 x 160 - 4, 676 x 17 = 655, 1 + 631, 158 + 296 - 79, 492 = 1502, 766 x 1, 375 = 2066, 3 kcal / day is the norm.

As you can see in the examples, the result is slightly different. You can choose the most convenient way of calculating, but make a bias towards lowering your daily calorie intake.

Calorie counter for ready meals

A calorie counter is an automatic or periodic system for calculating the energy value of individual foods or a combination of foods. Used for proper distribution of nutrients within the required daily rate or monitoring the balance of intake and consumption.

The calorie counter can be maintained independently, using online services, a program or a mobile application. Mobile apps are very handy for keeping a food diary. Also, as an option - keeping records in an Excel spreadsheet. Measure your weight and body volume on a weekly basis, record and analyze the result.

If you like the innovation of progress, it is more rational to buy a calorie counter for your wrist in the form of a bracelet or buy a jump rope with electronic functionality. The sports bracelets are equipped with a complete interface that allows you to monitor and analyze your active lifestyle. To control and read data, the bracelet is connected to a smartphone.

Let's consider in detail the functions and benefits of such bracelets:

1. Pedometer … The device not only counts the steps, but also determines the required minimum for you.
2. Activity analysis … Opening the application, you will find out the exact number of steps taken for the current period. When attending workouts, do not forget to include them in your schedule - this will allow you to monitor the calories burned and lose weight.
3. Calorie counter … This is perhaps the highlight of the interface. You can select foods from a list or scan barcodes and enter the portion you eat. The program will determine how many more calories you can consume.
4. Lift function … Will not let you sit up for a long time. It is enough to program the device and set the time interval (for example: 10.00 - 20.00, interval - 1 hour), how the bracelet will vibrate, reminding you that it is time to get up and move.
5. Sleep analyzer … It will allow you to determine its quality, see a graph with all phases and periods of awakening.
6. Adviser … Be prepared for the program to give advice several times a day. It is worth noting that they are not at all useless and are based on an analysis of the vital activity and physical form of your body. For example, if the quality of sleep does not reach the 25% norm, you will receive a notification-recommendation that you need to alternately breathe with different nostrils before going to bed, as yogis do.

It should be noted right away that using the functionality of the bracelet is possible only if there is a special application in the smartphone, which can be downloaded for free.

Product calorifier for Android

Calorizer is a calculator-analyzer of the energy value of products. Provides a report on calories, fat, protein and carbohydrates in a food or ready-to-eat meal. If you have Android, install a free app from Google Play. The software add-on contains a table of foods with the calculation of energy value per 100 g. This application will help you think about the diet for each day. It works offline, that is, it does not require an Internet connection. All you have to do is download the app and download the product database.

Advantages of the Calorizator app from Google Play:

• Each viewed thematic material is saved in history.
• Important information can be bookmarked by clicking on the star icon.
• Favorites and History can be edited, moved, deleted.
• Using the design settings, change the themes and graphical presentation of the interface, font and color.
• The "Article of the day" widget randomly displays on the screen material from the database previously loaded into memory.

It is worth noting that this app also contains promotional material.

Weight Loss Calorie Calculators

A calorie calculator for a computer or phone helps to control metabolism and gradually reduce weight. The main function of such a program is the calculation of proteins, fats, carbohydrates and the analysis of the total energy value. Smartphone apps are equipped with more functionality: scanning product barcodes, weight control graph, food map, body mass index analysis function, etc.

Calorie Calculators for Android

Here's a quick rundown of the best Android apps.

MyFitnessPal:

1. The most advanced food database with 3 million items;
2. Convenient interface with a program for memorizing your favorite dishes and food cycles;
3. Synchronous work with the site allows you to keep a diary from both your phone and your computer;
4. About 400 exercises, statistics of strength and cardio workouts, the ability to create author's fitness bundles;
5. The ability to connect friends;
6. Dynamics reports, goal setting, support for English and metric measurement tables.

FatSecret:

1. Barcode scanner and manual entry;
2. Food diary;
3. Exercise diary;
4. Progress log;
5. Diet calendar.

Lose weight without dieting:

• Charts of consumption of carbohydrates, fats, proteins and comparison with the norm;
• Water consumption accounting;
• Nutrition and exercise plan;
• Protection against accidental deletion by storing data on the server;
• Body volume control (chest, waist, hips, arms, legs);
• The ability to choose a weight loss program and adjust the schedule.

Calorie calculator for iPhone

An overview of the best calculators for iPhone is presented below.

All-in Fitness:

• Base of audio-video materials in HD quality on exercises for men and women;
• 100 ready-made complexes from fitness experts;
• Product database for 300,000 items;
• The schedule of taking vitamins and minerals;
• BMI calculator.

DiaLife:

• Recommendations from Mifflin-Geor;
• Autonomous functioning of the interface without connecting to the Internet;
• Goal setting (weight, volume);
• Expanded base of food glycemic indices;
• Quick search for products by first letters and in real time.

How to calculate your daily calorie intake - watch the video:

The highest energy value is found in fatty foods. In French fries and chips, it goes off scale - this food is detrimental to health. Figs and butter are also high in calories, however, these foods are very healthy in reasonable proportions. Try to eat 4-5 times a day, including foods of different categories: grains, fruits and vegetables, dairy products, meat and poultry, seafood and fish. Breakfast should be energetically valuable - it sets the beginning of the day, lunch should be complete, including the first and second courses, and dinner should be light.