Self-development 

Daily calorie intake for weight loss. How many calories does a woman need per day to lose weight? Is it possible to lose weight only on a diet?

The daily continuous functioning of the human body provides constant energy expenditure. These costs go towards performing all the actions and processes that take place in it. After all, when we walk, eat, drink, sit, breathe, play sports and even sleep, our body consumes a certain amount of energy, in other words, calories, the supply of which must be replenished daily. The safest and most natural way to replenish your body with the necessary energy is to eat food, with its further breakdown, which is why it is so important to know your daily calorie intake.

Even if you are not overweight, eat proper, healthy foods, but do not know your calorie intake, you can easily gain extra pounds, and all because you may be consuming food whose energy value you do not know, or it is higher than your body needs. To calculate the calorie intake for a person, you need to take into account not only the calorie content of the foods and dishes consumed, but also the degree of physical activity, age and gender. How many calories do we need daily for the body to function fully and at the same time maintain normal weight, preventing us from having extra centimeters at the waist?

Scientists' opinion on daily calorie intake

Back at the end of the twentieth century, Russian doctors came to the conclusion that it was impossible to calculate the calorie norm, which would be the same for everyone. It has also been proven that calorie intake is purely individual for each person and depends on his lifestyle, level of intensity of physical activity, metabolic rate in the body, body weight and even height of the person.

However, there is a certain average minimum indicator that indicates how many calories the body needs to carry out all vital processes. This figure is about 1200 kcal per day. Thus, if a person does not lead an active lifestyle and does not have regular physical activity, then in this case about 1200 kcal will be needed to maintain weight at a constant level. But we should not forget that these are only approximate data, because even the calorie intake for women is completely different, not to mention the daily intake for men.

Daily calorie intake for different women

The calorie intake for different women may be fundamentally different. It depends on what goals we are pursuing, i.e. we want to maintain weight within the existing indicators, we want to lose weight or gain weight. But if we talk about this in general, then the daily calorie intake is a certain amount of calories in the diet, which allows you to maintain a normal, healthy state of the body without accumulating excess weight.

The calorie intake for women differs significantly depending on age. For example, the greatest amount of energy is needed by children, adolescents, and women who lead an active lifestyle or whose work involves frequent physical activity. The least amount of energy consumed is in older women, as well as those who lead a sedentary lifestyle. Thus, all these factors determine the amount of calories consumed and help you choose the optimal diet.

As you know, it is women who are most concerned about their figure, so more often than not they choose the lowest-calorie food among a variety of foods, preferring vegetables and light salads. But this is not always the case, because it is almost impossible even for women to refuse flour and sweets. In fact, you can eat almost anything, but the main thing is to always follow your daily calorie intake and not eat more than its permissible limits.

Since the calorie norm for women cannot be determined absolutely accurately, let’s look at an example. Below you can see the approximate number of calories per day that a girl between 20 and 30 years old needs, taking into account her activity:

Sedentary lifestyle – 2000 cal;

Average activity (sedentary work mixed with movement) – 2200 cal;

Active (constant movement) lifestyle – 2400 cal.

The same data is also suitable for women aged 31 to 50 years, however, the calorie intake for women of this age should be reduced by approximately 200 units, and for women aged 50 years and older - by 400. The optimal calorie intake for young girls (in particular students) is in the range of 2700-2800 calories, and for pregnant and breastfeeding women - 3200 and 3500 calories, respectively. If you are an athlete and are actively involved in sports, then you need to consume at least 4000 calories per day.

In order to correctly and accurately calculate the calorie intake individually for yourself, you can use ready-made calculation formulas, depending on what result you want to get. So, the daily calorie intake (DNA) is calculated as follows:

If you want to lose weight, DNA = weight (desired) multiplied by 14 and divided by 0.453.

For example, for a girl who wants to weigh 59 kg, DNA would be 1823.4 calories per day, etc.

If you want to maintain the same weight (for women 20-30 years old whose weight and height are normal), DNA = your weight multiplied by 24.

If you want to maintain your weight, but at the same time want to take your weight and height into account when calculating in order to more accurately determine your DNA.

To do this, you must first determine your metabolic level: to your weight multiplied by 9.6, add your height multiplied by 1.8; and also add your age multiplied by 4.7; then add 655. After this calculation, your result must be multiplied by the daily activity coefficient, which has the following indicators:

  • Low activity (no training) – multiply by 1.2;
  • Low activity (workouts 1 to 3 times a week) – multiply by 1.38;
  • Average activity (workouts 3 to 5 times) – multiply by 1.55;
  • Increased activity (constant, almost daily training) – multiply by 1.73.

Do not forget that if you decide to lose weight, you first need to reduce your calorie intake by 200-400 units, no more, because a sharp decrease in calories consumed can negatively affect your well-being and cause the opposite effect. But this does not mean that these indicators should be strictly observed when losing weight. For everyone, they are purely individual and are selected depending on your lifestyle and the number of kilograms you want to get rid of. In this case, it is best to consult a nutritionist.

4.1 out of 5 (7 Votes)

Each person is individual, and each formula may have errors. You need to choose the formula that will work for you.

Start with the average, or a formula approximating the average. If the results are not as effective as expected, try the following value: for weight loss - a lower value, for mass gain - a higher value.

Harris-Benedict equation

Basal metabolic rate according to the Harris-Benedict formula is determined taking into account gender, age and body size. The equation was first published in 1918. The formula is suitable for men and women over 18 years of age.

This formula has a fairly large error - according to the Academy of Nutrition and Dietetics, 90% agreement between the results and real data was recorded only in 60% of cases. That is, in 40% of situations the equation may show incorrect data, and mainly in the direction of increase. That is, as a result of the calculation, it may turn out that the need for calories is overestimated and a person begins to consume more calories than he actually needs.

New Harris-Benedict equation

Due to shortcomings of the basic Harris-Benedict formula, an updated equation was published in 1984. Rosa and Schizgal conducted a study on a larger group, with data taken from the research materials of Harris and Benedict in 1928-1935.

This formula already takes into account the features that in the old formula led to excess calories and therefore this formula was most often used to determine basal metabolism before 1990.

Mifflin Formula - St. George

Over time, people’s lifestyles change, new products appear, nutritional schedules and physical activity change. A new formula has been developed; it does not take into account the body's muscle mass, and is also calculated based on height, weight and age. This equation is used in clinical settings to determine calories based on basal metabolic rate.

According to research by the American Dietetic Association, the Mifflin-St. Geor formula turned out to be the most accurate. In other sources it is considered. that this formula is 5% more accurate than the Harris-Benedict formula, but can still give a spread of +-10%. But this equation was only tested on Caucasian patients and therefore may not be accurate for other groups.

Ketch-McArdle formula

The formula was not developed based on weight, but rather on lean muscle mass. Thus, this formula ignores energy aimed at maintaining fat and its accuracy for obese people is lower than for athletic people.

If you are in good physical shape, the result of this equation will be quite accurate for you. If you have just set out on the path to improving your figure, use the Mifflin-San Geor formula.

WHO formula

The World Health Organization formula is based on the Schofield formula (gender, age, weight) taking into account height, which is currently used. Previously used in US dietary guidelines. Based on basal metabolic rate, thermic effect of food, physical activity and thermoregulation.

Based on body area

The formula is suitable for people over 20 years of age. Energy expenditure (or metabolic rate) at rest is proportional to body surface area, usually expressed in kcal per square meter of body surface area per hour (kcal/m2/m). Body surface area can be calculated based on your height and weight.

Calorie calculation

Why do you need to calculate the number of calories per day?

The answer is simple - in order to maintain, gain or lose weight, you need to know how many calories your body consumes. If you want to lose weight, you need to burn more calories than you consume. You only get calories if you eat or drink something. And you have to constantly spend calories - on the work of the body itself, on physical and mental stress.

Average number of calories per day

In general, women require 1500-2000 calories to maintain weight. For men, this value is higher - 2000-2500 calories.

How many calories do you need to lose weight or gain weight?

Using an online calculator, you can calculate the calorie needs that you need for existence, and calculate the number of calories for losing weight, gaining or maintaining weight. Calories are calculated based on weight, height, age and activity. Based on the data received and your desired weight, the calculator will calculate the number of calories you should consume per day to lose, gain or maintain weight. As a rule, calculations are made using several methods that will show an approximate range. This is done to minimize the error of each individual calculation method.

Minimum calories per day for weight loss

The calculation of the number of calories is shown in the “Weight loss” column. "Extreme Weight Loss" will show you the minimum possible calorie values ​​for reference, but it is not recommended to use them. If you reduce your calorie intake below the minimum, your body will begin to burn not only fat, but also muscle to obtain energy. The metabolic rate will drop and even a slight excess of calories will be stored by the body. In addition, muscles consume several times more energy than fat cells. Therefore, burning muscles does not lead to positive results.

Zigzag calories

The calculation results contain a table for calculating calories by day, the so-called “zigzag”. It is believed that the best results are obtained if you vary your daily caloric intake slightly, maintaining an average value.

How to count kilocalories

A kilocalorie is a thousand calories. One calorie is how much energy is required to heat 1 ml of water by 1 degree. But there is also a food or dietary calorie, which is equal to a kilocalorie. Product packaging may indicate the calorie content of products as either “kkak” or “cal”, and this will be referred to as kilocalories.

Calorie calculation example

Anna, office worker, two children. Does household chores when not at work. He goes in for sports three times a week. Height 163 cm, weight 65 kg, age 35 years. Wants to reduce weight to 57 kg. According to the Mifflin-San Jeor formula, the daily calorie consumption will be 1833 kcal, on average 1918. To lose weight, Anna needs to reduce her daily calorie intake by about 500 calories per day, that is, consume 1400 kcal.

Should you eat the same amount of calories?

You can stick to the same number of calories per day, or you can move 200-500 calories to the previous or subsequent day from the day of training. Also, if your weight suddenly stops (weight plateau), then consuming calories according to the Zigzag pattern will help move it off the ground.

Is it possible to lose weight only on a diet?

You can lose weight, but when you reduce your daily caloric intake, a person loses not only fat, but also muscle. Try to lead a more active lifestyle, do exercises, add small physical activities

Weight loss rate

Weight gain rate

The ideal amount for increasing muscle mass is 1 kg per month for men and 0.5 kg per month for women. A large increase will lead to an increase not only in muscle, but also in fat.

Should I drink water?

Drinking clean water is necessary when losing weight.

Warning

All calculations are based on mathematical and statistical formulas. But only a doctor can give an accurate assessment and recommendations. Please consult your physician before starting a diet or changing your exercise level.

To feel well and maintain vital functions, a person needs a source of energy. You can get it from various foods that contain useful substances - fats, proteins and carbohydrates. The indicators of these components affect the calorie content of food. To calculate how many calories a person needs per day, you need to know your activity level, that is, energy expenditure.

Basics of Dietetics

Dietetics is the science of proper nutrition. The essence of energy balance is as follows:

  1. The intake of food into the body must be equal to its consumption.
  2. Food must contain carbohydrates, proteins and fats in the prescribed proportions.
  3. It is imperative to have vitamins and microelements in your daily diet.

If a person does not receive enough natural active substances, he begins to develop various diseases (hypertension, obesity, diabetes and others), which leads to a decrease in average life expectancy.

Rational nutrition

To know how many calories you can consume per day, you need to know your energy expenditure (metabolic rate). The general metabolism in a person depends on the main and additional ones.

Basic metabolism is the number of calories the body expends to perform all important functions. How many calories a person normally needs per day depends on the main metabolism and the following factors:

  • height;
  • body constitution;
  • level of hormone production.

Accordingly, the calorie intake per day depends on the listed criteria. For example, in men, chemical processes in the body occur faster than in women. Young people spend more energy than older people. The average daily metabolism in the adult population is 25 kcal per kilogram of weight.

How much protein should a person consume per day to be healthy? Athletes and active young people should consume 1.5-2.5 grams per 1 kg of body weight per day. A person weighing 80 kg can eat 200 grams of protein daily. People with moderate activity can consume up to 1.5 grams per 1 kg of body weight. If you have a sedentary lifestyle, then it is enough to eat up to 1 gram per 1 kg per day.

Where do calories come from?

As mentioned above, food contains carbohydrates, fats, proteins, vitamins, microelements and water. The last three components do not provide energy to the body. The calorie content of food is expressed in the energy value necessary to maintain life in the human body.

The human body consumes food to perform a variety of functions, such as heat generation, respiration, blood transport through cells, for rest and work, and sports. If a person consumes more than he expends, then some of the calories are stored as fat, and the person gets fat.

What are they spent on?

Calories are burned in the following activities:

  1. Warming the body. To warm up, a person uses up fat reserves.
  2. The process of movement. When a person moves, his muscles contract, so when playing sports or when cleaning the apartment, the body spends energy.

To find out how many calories a person spends per day, you need to know his active activity: studying, working, professional athlete, housewife, etc.

What happens when you don't have enough calories?

When calculating the daily norm, you need to take into account every little thing: putting butter in porridge or mayonnaise in a salad. An excess of calories, just like a deficiency, is fraught with consequences for the body. If there are few nutrients coming from food, the body begins to use energy from muscle tissue rather than from excess fat.

Lack of fats and carbohydrates in the diet can reduce basal metabolism. The body, maintaining a constant supply of sugar to the brain, uses up its own supply of glycogen, which is stored in the liver. Glycogen is gradually removed from muscle tissue, and as a result, a person begins to lose weight. If reserves are depleted, a person stops losing weight.

Fat tissue is not used to nourish the brain. During the period of weight loss, the body uses fat deposits as energy, but the decrease in these reserves is much less than the loss of muscle and bone tissue. If a person deprives himself of fatty foods, then weight loss occurs due to bone and muscle tissue. This is fraught with danger for the body, as it threatens exhaustion.

Formula for calculating daily value

How many kilocalories does a person need? The norm is determined based on the following data:

  • basal metabolism is the expenditure on the vital functions of the body: breathing, digesting food, supplying organs with blood, and so on;
  • daily expenditure on physical labor.
  • OM for women = 6.26*(height in cm) + 10*(weight in kg) - 5*(age in years) - 161;
  • OM in men = 6.26*(height in cm) + 10*(weight in kg) - 5*(age in years) + 5, where (OM) is general metabolism.

Norm for women

Young women aged 18-30 spend an average of 2000 kcal. If a woman is actively involved in sports or works a lot, the daily norm increases.

The norm of kilocalories per day for a woman depends on the same parameters as for men:

  1. Sedentary lifestyle or no physical activity – 1300-1500 kcal per day.
  2. Low physical activity – 1500-1700 kcal.
  3. Moderate activity – 1800-2000 kcal.
  4. Heavy loads – 2000-2400 kcal.

These are approximate values. How many calories a woman needs to consume per day can be calculated using a formula that takes into account weight, height and index (physical activity value).

Harris-Benedict formula:

447.6 + 9.2 * weight in kg + 3.1 * height in cm – 4.3 * age.

The result obtained must be multiplied by the activity index.

For example: a 26-year-old girl, 163 cm tall and weighing 64 kg. Goes to the gym two to three times a week.

447.6 + 9.2 * 64 + 3.1 * 163 – 4.3 * 26 = 1430 kcal.

Let's multiply it by the activity index (1.375) and get the daily requirement of 1966 kcal.

Women over 50 need slightly fewer calories as their basal metabolism declines.

A woman during pregnancy and lactation needs more calories. But this does not mean that pregnant women should eat for two; in case of edema or excessive weight gain, they may prescribe a diet. With a normal initial weight before pregnancy, pregnant women should consume from 2500 to 3500 kcal per day.

Norm for men

A man's diet should be high enough in calories to maintain all functions in the body. The daily calorie intake per day for men with moderate activity is 2500-2800 calories. If there is no physical activity, energy is consumed in different ways.

There is another formula for calculation: (13.4 * weight in kg + 88.37 + 4.8 * height in cm – 5.7 * age) * activity index.

The daily calorie intake per day for a man depends on his activity. The result must be multiplied by the index, which corresponds to the level of physical activity:

  • sedentary work or no activity - 1.2;
  • light physical labor – 1.4;
  • moderate physical activity – 1.55;
  • heavy physical work – 1.7;
  • hard physical labor + active sports training – 1.9.

Here is an example of calculating the amount of kcal per day for men:

A man with a height of 181 cm weighs 88 kg, moderate activity. Substituting the values ​​into the formula, it is easy to calculate how many calories a man needs per day: 6.25*(height in cm) + 10*(weight in kg) - 5*(age in years) + 5 = 1781 kcal.

When asked how many calories a man needs to consume per day if he wants to lose weight, the answer is that he must reduce his diet by 20%.

Weight correction

Systematic consumption of calories less than the daily norm promotes weight loss and weight correction, especially if you combine a diet with sports activities. The daily calorie intake for a woman when losing weight is 80% of the usual per day.

The same indicator is used when you need to calculate the daily calorie intake for men. For harmless weight loss, nutritionists advise reducing the calorie content of food gradually. If the norm of kilocalories per day is 2000, then using 1600 kcal per day, you can achieve gradual weight loss.

The norm of kilocalories per day for men to maintain weight is 1800 kcal. It is not recommended to reduce this value below to avoid health problems. The daily calorie intake for weight loss depends on the individual intake of a particular person.

The required nutrients must be contained in the exact ratio:

  • proteins – 30%;
  • carbohydrates – 50%;
  • fats – 20%.

With classic weight loss, all these components should be present in the diet of any person. The lack of one of these components will negate all efforts. You need to plan your daily diet taking into account physical activity, and then your body will delight you with beauty and grace for a long time!

Video

You will learn a lot more useful information about nutrition and calories from the video.

When starting to get rid of excess weight by counting BZHUK, you must initially correctly calculate calories for weight loss. It would be more accurate to determine how many calories you need to eat per day in order to smoothly lose weight. In the previous article, all indicators that affect the daily intake were considered, and a simple method for determining this value was given. Today we will look at complex, but also more reliable formulas for calculating calories.

How to count calories to lose weight

Harris-Benedict formula

This formula for calculating the calorie norm was determined experimentally and published in 1919 by famous anthropologists Francis Gano Benedict and James Arthur Harris.

  1. BMR = 66 + + - - men
  2. BMR = 655 + + - - women

The studies were conducted at the beginning of the last century on a group of active young people, so this calculation method is not entirely correct to use to determine the daily energy requirement of the average metropolis resident. The calculated value obtained using the Harris-Benedict formula exceeds the actual calorie needs of modern humans. This should be taken into account when calculating the daily calorie intake for women, people with a BMI above normal and those who want to lose a lot of weight.

Over time, this formula was repeatedly refined and revised. As a result, today there are several other ways to determine daily calorie intake.

Mifflin-San Jeora Calorie Calculation Formula

This formula will be younger than the previous one, since it was developed at the end of the last century (in the 90s).

  1. Men - BMR = + - + 5
  2. Women - BMR = + - -161

To determine the required level of calories, this calculation method is the most popular today. It is designed taking into account the specifics of nutrition and other realities of our time. However, this formula does not take into account the proportion of fat in the body. Based on this fact, and taking into account other nuances, we can assume that the result of the calculation using the Mifflin-San Jeor formula is also slightly higher than the body’s actual calorie needs.

For ease of understanding, study a visual example of how to correctly count calories using this formula.

Example

You are a woman. Weight -85 kg, age - 35 years, height - 170 cm. Let's calculate BMR for these conditions:

BMR = + - -161

Using the above formulas, the basal metabolic rate (BMR) is calculated - the amount of energy required to carry out life activities (lying, sitting, breathing). However, a healthy person who is not bedridden needs a little more calories per day to function normally. In order to calculate the final calorie intake that should be followed when planning your daily diet, you need to multiply the obtained BMR values ​​by the corresponding physical activity coefficient.

Some people do not adequately assess their activity, so there is a possibility that the calculation will result in incorrect values. When determining your activity level, try to look at your life objectively.

  • 1.2 - minimal level of physical activity or its complete absence (sedentary work, lack of sports);
  • 1.3-1.4 light activity level (light physical exercise about 3 times a week, daily morning exercises, walking);
  • 1.5-1.6 average activity (sports up to 5 times a week);
  • 1.7-1.8 high level activity (active lifestyle coupled with daily intense training);
  • 1.9-2.0 extremely high activity (sports lifestyle, hard physical work, long hard workouts every day).

Continuation of the example: BMR *1.2 = 1578.45*1.2= 1894.14

By multiplying the calculated BMR value by the activity coefficient, you get the calorie limits that must be observed when planning your meals. By making an accurate calculation of how many calories you need to consume per day, you can control your weight over a long period of time and stay healthy without making additional efforts.

Why do we need to know our basic daily calorie intake?

You probably know your goal - to lose weight, maintain it or gain weight. In order to adjust our diet to achieve the desired result, we need to know our calorie intake per day:

  1. If you want to maintain weight, stick to the values ​​obtained when calculating
  2. Your goal is to lose weight - reduce the resulting amount by 10-20%
  3. Gain kilograms - add the same 10-20% of calories.

An example of calculating daily caloric intake for weight loss:

1894.14-1894.14*20% ÷ 1894.14-1894.14*10% = 1515.31 ÷ 1704.72

It is recommended to regularly monitor ongoing changes in weight and timely recalculate daily caloric intake. If your weight changes by 5 kilograms or more, it is necessary to revise your daily intake.

Not only people who are on a diet and losing weight need to adhere to their individual calorie intake. In order to keep your body in shape, while feeling cheerful and energetic, you need to calculate exactly how many calories you need to consume per day.

In our material you will learn how to do this correctly, and what the calorie content of the diet of men and women should be, depending on physical activity and age. The calculation formula and tables will help you understand this topic with ease.

The calorie intake per day is calculated taking into account the age and physical activity of women and men. For example, if you play sports or use mental abilities during work, then your caloric intake should be higher. For young girls, the daily norm should be higher than for older women.

What are calories?

A calorie is usually called a unit of energy that is contained in each food product or finished treat and is released during the process of their breakdown.

A kilocalorie is a thousand calories. The energy value of food is indicated in these units (kcal).

The norm refers to the required amount of energy that your body expends every day on moving, sleeping, and digesting food.

Menu taking into account fats, proteins and carbohydrates

  1. Protein-containing foods should make up 15 to 30% of your total caloric intake. You can determine this norm using simple calculations: multiply your weight in kilograms by 0.8.
  2. Don't believe the myths that fats are very harmful and lead to weight gain. Your body needs them. Their amount should be at least 25-35% of the diet. It is recommended not to consume trans fats, which can actually cause illness and weight gain.
  3. Carbohydrates should form the basis of your menu - at least 45-65% per day.

Daily calorie intake

Norm for men

The daily caloric intake should be calculated based on the physical activity and age of the man.

  • For example, young people from 18 to 30 years old who follow a sedentary lifestyle need to consume 2400 kcal, under 50 years old - 2200. But for men after 50 years old, 2000 kcal will be enough. per day.
  • For moderately active physical activity, the calculation is accordingly: 18-30 years old - 2800, 31-50 - 2600, after 50 - 2400.
  • If a man is actively involved in sports, goes to the gym, then, consequently, the calorie content of the daily diet increases. Before the age of 30, it is advisable to regularly consume at least 3000 kcal, after 31 and up to 50 - 2800, and for men after 50 who continue to exercise, doctors advise to eat 2400 kcal. daily.

Norm for women

  • With a sedentary lifestyle: from 18 to 25 years - 2000 kcal, after 25 and up to 50 - 1800, then the daily norm should be reduced by another 200 units.
  • With average activity: from 18 to 25 - 2200, up to 50 - 2000 kcal, from the age of 51 - 1800 kcal.
  • With regular sports activities: up to 25 years - 2400, from 26 to 50 - 2200 kcal. If a woman continues to exercise after 50 years, then the daily calorie intake should be reduced to 2000 units.

Daily value for pregnant women

Under no circumstances listen to those around you who say that during pregnancy you need to eat “for two.” It is recommended to increase the calorie content of your diet by 300-500 units (this is exactly how much energy a pregnant woman needs daily for normal fetal development.

Calculating calories

Formula for calculation

There are special formulas that will help you calculate how many calories you need to consume daily to keep your body functioning. When entering data, do not forget to indicate your physical activity rate. After all, you must agree that there is no point in regularly exhausting your body in the gym and cutting your daily caloric intake by 50%. Not only will you not lose weight, but you will also lose the muscles that you managed to gain.

To make the correct calculation of kilocalories for the required consumption per day, we will use the Harris-Benedict formula.

Formula for men: 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age).
Formula for women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age).

  • with a sedentary lifestyle - 1.2;
  • with light physical exercise several times a week - 1.375;
  • with intense sports activities 4-5 times a week - 1.55;
  • with training 5-7 times a week and active rest - 1.725.

Let's consider the calculation using the example of a 23-year-old girl who does fitness at home 3 times a week and weighs 55 kg. Using the formula for women, we got the basal metabolism:

655 + (9.6 x 55) + (5 x 170.5) – (6.8 x 23) = 655 + 528 + 852.5 – 156.4 = 1879.1

1879.1 x 1.375 = 2583

Thus, in order not to gain excess weight and lose muscle, a girl should consume 2583 kcal.

It is important not only to calculate the daily calorie intake, but also to adjust it in time. After a month of such nutrition, it is worth evaluating the results. If you have not been able to lose weight, then perhaps you should recalculate your individual caloric intake and add more physical activity to your life.

You can see the approximate daily caloric intake below.

Table for calculating daily calorie intake

Diet for losing weight

  • If you're trying to lose weight, you don't need to keep writing down how much you eat during the day. It will be enough to carefully monitor your diet for one to two weeks to calculate how much food you usually eat.
  • Women and men who want to lose weight should be concerned not only with the quantity of calories they eat, but also with their quality. Of course, you can calculate your diet so as to fit several gummies or sweets into the menu. But don’t overdo it with sweets, alcohol or your favorite unhealthy treats. This will very quickly affect your figure - in the form of “orange peel” or belly fat. Moreover, this applies not only to women, but also to men.
  • Don't forget to find a middle ground. You shouldn’t go to extremes by eating less than 1000 kcal. Your body will go into saving mode and will store energy in case of the next hunger strike. Thus, by drinking a glass of kefir and eating one apple a day, you will not lose weight, but will even gain weight.
  • There is a myth that to lose weight you only need to reduce your caloric intake, but this is not true. Weight loss only happens if you create a calorie deficit (that is, you need to burn more than you eat). That is why, without connecting physical activity to the process of losing weight, the scales will not move.

How to properly cut your daily calories

To lose weight, you need to create an energy deficit. But don't cut your diet too much. Optimally - by 15-20%. This is an ideal option for gradual weight loss that will not entail any negative health consequences. In the process of losing weight, it is worth recalculating the calories in your diet from time to time, since your weight will change.

For most women, the process of losing weight is much slower than for men (due to physiology). So don’t rush to reduce the calorie content of your daily menu.

Diet for 1200 kcal. for weight loss: video

How many calories does sport burn?

To understand how many calories per day you need, you should know how many are burned during various sports and other physical activities.

Table of kilocalorie consumption per hour when playing sports

Type of physical
loads		 Women Men Loss of calories
per 1 kg of weight
Cycling 230 295 3.5
Golf 174 222 2.6
Table tennis 360 460 5.5
Rowing 725 925 11
Running 535 684 8
Skating 304 388 4.6
Football 390 500 6.4
Aerobics 470 590 5.4
Dancing 415 540 6.5
Jumping rope 450 530 7.7
Cross-country skiing 754 962 11.4
Swimming 580 740 8.8
Tennis 405 518 6.2
Walking 203 255 3