Daily norm calories for women, men and children per day are radically different. Not only age, metabolism and lifestyle play a big role, but also the goal you want to achieve. Do you have a desire to lose weight? The daily calorie intake per day should be “poor” 🙁. Have you decided to get better? The daily calorie intake needs to be increased 😉 . How to correctly calculate the daily calorie intake for a person so as not to harm the body? Use tables and examples to determine your daily intake.

The course of metabolic processes in women and men differs, therefore, on average, the daily calorie intake for a woman is 2000 cal, and for a man - 2500 cal - average values. Using formulas, examples and tables from the article, you can make the calculation more accurately. You can correlate the results with your lifestyle.

Daily calorie intake for humans

First of all, let's look at what a calorie is - a unit of energy thanks to which a person lives. When there is too much of this energy, it is deposited in fat masses😡. It happens that the energy received is not enough for life support; in this case, the body takes energy from adipose tissue. This is how you lose weight.

Any physical or mental activity requires energy, so the calculation of the daily calorie intake per day for a woman or man should be based on lifestyle.

For example:

• What activity does the person engage in?
• Is physical activity included in his life?
• Gender and age also affect daily calorie intake.

For example, a young body requires more calories per day. Consumption is due to the fact that a lot of energy is spent on the development of the body. IN mature age there are no such needs. Right?

Another example: one person works in an office and has a sedentary job, while another works hard in the workshop. The first one needs fewer calories per day than the second one. And if a person is engaged in intense training, then the calorie consumption in this case is very large, therefore, he needs to eat more.

Main points:

1. the closer a person gets to old age, the fewer calories he needs;
2. a woman's daily calorie intake is lower than a man's;
3. pregnant girls and young mothers must provide energy not only for themselves, but also for the baby;
4. People involved in intense exercise should consume 2 times more calories per day.

Is the quality of calories consumed important?

Basically, everyone understands the quantity of calories, but many are confused with the quality. How much does the quality of calories consumed affect? Food should be balanced:

• 30% fat;
• 50% carbohydrates;
• 20% proteins.

By severely violating these proportions, for example, by eating a large amount of fatty foods that do not have enough proteins and carbohydrates, you will get excess fat deposits 😯.

In most cases, your daily menu should contain a large amount fresh vegetables and fruits - in this case, you won’t be afraid of excess weight.

By consuming mainly carbohydrates, there is plenty of energy for the body to function, but there is little protein. You will immediately notice a painful condition:

• anemia 😳;
• weakness and lethargy;
• decreased immune function;
• etc…

Each element: protein, carbohydrate, mineral, vitamin is important for our body to stay healthy. If a person begins to consume one thing in large quantities, then by definition he lacks something else - simple logic.

Judge for yourself, it’s impossible to eat only sweets, isn’t it? It is also impossible to eat only meat! The correct combination must be observed.

To increase quality level for your health - try to remove all animal fats, confectionery products, sugar from your daily diet :) This is enough to start the body’s processes of self-healing and weight loss. The painful condition will pass and good spirits will appear!

How to calculate the daily calorie intake for a person

Every hour the body burns 1 calorie to maintain each kilogram of body weight. Let's say your weight is 55 kg, multiply it by 24 hours a day and get your daily calorie intake:

55 * 24 = 1320 cal

Please note! 💡 This amount of energy is only enough to keep the body in working condition.

Don't forget also about:

• Digestion of food (about 200 calories required);
• Very active or athletic activity (a lot of energy goes into this, look at children, they are constantly on the move);
• Mental work also requires a large amount of energy;
• and so on…

On the table you can see calculations and examples of the daily calorie intake per day for women, men and children:

General rules for counting calories.

The daily calorie intake per day can be set more accurately than shown in the table above. There are general counting rules:

1. Every 10 years, the amount of energy consumed decreases by 2%;
2. A short person needs fewer calories than a tall person;
3. On average, it takes 24 calories every hour to maintain 1 kg of body weight.

This is some simple math! The older and shorter you are, the fewer daily calories you need. And the higher and younger you are, the more calories you should eat per day. Over the years, consumption becomes less intense compared to childhood.

Daily calorie intake per day for a woman.

Let us repeat, a woman needs less daily calories than a man. What does this depend on? 😮
From such factors:

• age,
• occupation,
• conditions,
• even the climate.

Women gain weight faster - physiology decides. It is obvious that the female body is trying to store fat reserves in case of childbirth, so the fat layer grows by leaps and bounds. Such a feeling! 🙁 This doesn’t happen to all women, but they have to be careful with sweet and flour products.

It all depends on the purposes for which you are doing the calculation. When you are faced with the task of maintaining the body in its current state, without any weight loss, we will offer you to choose one of the options below. If you want to lose weight, read on.

Sedentary life.

• Girls aged 18 - 25 should absorb about 2000 calories per day;
• Girls and women aged 26 - 50 years old need 1800 calories per day;
• For women over 50, the daily calorie intake is 1600 Kcal.

Average activity.

• Girls 18 - 25 can safely consume 2200 calories;
• Girls and women 26-50 years old can eat 2000 calories per day;
• Women over 50 need 1800 calories per day.

High activity.

• The norm of calories per day for a girl aged 18 - 30 years old, on average, should eat 2400 calories;
• 31 – 60 years – 2200 calories;
• For a woman over 60, 2000 calories per day is enough.

Try to look at these norms relatively. Do you think you should lose weight? Reduce your daily calorie intake slightly. After a while you will see the result. Write down your calories consumed and your weight every day :) After a while you will see the result, although it may not exist. Depending on the results, adjust your daily calorie intake up or down.

Daily calorie intake for a woman when losing weight.

Consider all the recommendations and advice we have given you above. After choosing the daily calorie intake that best suits you, subtract 500 calories from it. This approach will allow you to lose 0.5 kg of body weight every week 😆.

The process of losing weight at this pace will help the body maintain your skin in an elastic state, eliminating sagging skin from sudden weight loss.

Try to use gentle weight loss and do not drop your daily calorie intake below 1200, because the body may experience stress and at a certain stage weight loss may stop. It’s simple, the body will switch to an “economical mode” of life support.

Now let's look at the formulas for determining the daily calorie intake for a woman when losing weight.

Mifflin-San Geore formula for women.

The formula was developed by San Geor several years ago. This formula is the most accurate calculation of the daily calorie intake. The daily calorie intake for a woman is calculated as follows:

10 x body weight (kg) + 6.25 x your height (cm) – 5 x your age (in years) – 161

• 1.2 – very little or no physical activity;
• 1.375 – do sports 3 workouts per week;
• 1.4625 – do sports every day, except weekends;
• 1.550 – intensive training except weekends;
• 1.6375 – do sports every day, seven days a week;
• 1.725 – daily intense exercise or 2 times a day;
• 1.9 – intense training every day, plus hard physical work.

Harris-Benedict formula: calculation for women.

This formula was derived by Harris-Benedict in 1919, so for modern life This daily caloric intake for a person is not exact, but we give it as an example. The daily calorie intake for a woman is calculated as follows:

655.1 + 9.563 x body weight (kg) + 1.85 x your height (cm) - 4.676 x age (years)

We multiply the resulting number by your activity coefficient from the list above.

Do you see? 😮 There are many ways to determine the most accurate daily calorie intake for a woman, both for weight loss and for a normal lifestyle. Try to calculate your daily norm right now. If something doesn’t work out, write in the comments, we will help.

Daily calorie intake per day for a man.

The daily calorie intake per day for a man differs from the women's intake. Men require more protein to build muscle mass. Of course, if a man leads an active life. Protein is the building block for building muscle mass.

A man’s fat is deposited not on his hips, but on his stomach, so it’s easier and faster for a man to lose weight. It is enough to increase physical activity, eat less bread and sugar, and within a week you will feel the result. They say that men have a harder time tolerating varied diets. We don't think so! 😀

For women, the maximum weight loss rate is 2 kg per month or 0.5 kg per week. It is quite possible for a man to lose 4 kg per month or 1 kg per week. In our personal example, a man lost 30 kg in less than a month. Now a year has passed since then, and the weight remains at the reference level.

Let's find out how many calories are best for a man to consume in order for the body to function without interruption, in order to maintain weight at the desired level? And also, how many calories should you consume daily to lose weight? Choose the option that suits you.

Sedentary lifestyle.

• Men 18 to 30 can consume 2,400 calories per day;
• At the age of 31 to 50 years, the daily intake will be 2200 calories;
• For men over 50, 2000 calories per day is enough.

Moderate activity.

• For men from 18 – 30, 2600 – 2800 calories are enough;
• At 31 - 50 years of age, the norm is already less - 2400 - 2600 calories per day;
• Those over 50 can enjoy 2200 – 2400 calories.

High activity.

• At 18-30 years old it is better to eat 3000 calories per day;
• For men aged 31–50 years, 2800–3000 calories will be enough;
• Men over 50: 2400 – 2800 calories per day is enough.

Mifflin Formula - St. George for men.

10 x body weight (kg) + 6.25 x human height (cm) – 5 x (number of years) + 5

The resulting figure must be multiplied by the indicator of your physical activity from the table:

• 1.2 – no physical activity or it is minimal;
• 1.375 – three workouts for the whole week;
• 1.4625 – do sports 5 times a week;
• 1.550 – intensive training all week, except weekends;
• 1.6375 – regular workouts every day;
• 1.725 – intensive training every day or more than 1 rub. in a day;
• 1.9 – daily training combined with hard physical work.

Harris-Benedict formula for men.

As for the Harris formula, the norm is calculated as follows (do not forget that this calculation has a small 5% error):

66.5 + 13.75 x body weight (kg) + 5.003 x human height (cm) – 6.775 x (how old)

As in the Saint-Geor formula, the result obtained must be multiplied by your physical activity indicator.

Calorie intake per day for weight loss.

It is easy to calculate the daily calorie intake per day for weight loss, given that you have already chosen the appropriate option for yourself from the lists above. To lose excess fat, remove 20% of the calories from the resulting option.

For example, you determined that your calorie intake = 2000 cal, which means we subtract 20% from this value and get:

2000 cal – 20% = 1600 cal

Do you want to lose weight very quickly? Remove 40% from your norm:

2000 cal – 40% = 1200 cal

See, it's simple! 🙂 Try to maintain the number of calories consumed at least 1200 (the minimum value to provide the body with energy). Believe me, consuming 1200 calories a day will help you lose weight very quickly.

Track your weight loss results, take daily measurements in your workbook:

1. How many calories did you eat;
2. What is your body weight.

If you buy food products that do not indicate calories (Cal), but kilojoules (J), use this comparison: 1 Cal = 4.184 J.

Daily calorie intake for children.

We have figured out the daily calorie intake per day for women and men. Let's talk about the daily calorie intake for children.

Based on age, the daily norm is as follows:

1. From 6 months to 1 year – 800 calories per day;
2. If the child is 1 - 3 years old, 1300 - 1500 calories are enough for quality work body;
3. 3 – 6 years 1800 – 2000 calories will be considered the norm for children;
4. When children are 6 to 10, they will need 2,000 to 2,400 calories per day;
5. And at 10–13 years of age, the daily norm increases to 2900 calories per day.

In the following age intervals, the norm for children is equal to the norm for young men and girls.
It is worth paying attention to the quality of the food you give your child. The diet must include fresh fruits and vegetables, cereals. But there should be less sweets and baked goods. Flour products, sugar, confectionery sweets from the store are real POISON 👿 for a child’s body. Nowadays there is so much stuff in the store: chips, lollipops, various sweet drinks. We need to protect our children from this poison.

Some children are very active, and their bodies are growing, so the need for energy is increased. Others behave calmly, and the daily calorie intake may be lower. Parents must determine the daily allowance themselves. little man. It's quite easy to do!

See how much energy is spent on various activities:

• calm video games - consumption of 22 calories per hour;
• active video games - consumption of 150 calories per hour;
• bicycle racing - 118-172 calories/hour;
• skateboarding – 74-108 calories/hour;
• slow dancing lessons – 100 calories/hour;
• even sleeping takes 13-19 calories/hour;
• inactive TV viewing consumes 15-22 calories/hour;
• doing homework requires 20 calories for every 15 minutes of work;
• regular laughter consumes 10-40 calories every 15 minutes.

Table for calculating daily caloric intake.

For convenience, we have provided a table for daily calculation of calorie intake per day for women, men and children.

The daily calorie intake per day for women, men and children will differ dramatically. However, creating the right diet for yourself is quite simple:

• Determine your current weight. To lose weight, the daily amount of calories should be less than if you need to gain weight;
• select the desired norm from the above tables based on the number of calories consumed and adjust it as necessary;
• measure and record your calorie intake and body weight daily;
• After a while, look at the result and, if necessary, adjust the daily calorie intake per day.
• Be sure to monitor the quality of the food you eat;
• Remember the proportions of proteins, fats, carbohydrates.

Do you want to have a healthy and strong body, never get sick and be slim? Follow three simple rules:

1. Carry out a comprehensive cleansing of the body, starting with the intestines;
2. Switch to eating raw plant foods without heat treatment and without mixing;
3. Spend once a week fasting days hunger strikes.

You can ask me any question.

Reading time: 3 min

Counting calories and BJU (proteins, fats, carbohydrates) is one of the optimal methods of losing weight if you care not only about your figure, but also about your health. It is based on the calculation basic level metabolism. You will consume less food than your body requires, so it will use the energy it needs from fat cells.

Using the values ​​of age, height, weight and physical activity, an individual daily caloric intake is calculated. All you need to lose weight is to formulate your menu within the framework of this value. We wrote about how the daily caloric intake is calculated in the article:

We remind you that by healthy and competent weight loss we mean a deficit of no more than 20% of basal metabolic rate taking into account physical activity. For example, for a girl with average parameters (30 years old, weight 70 kg, height 170 cm, non-intensive training 3 times a week), the norm will be 1550-1650 kcal.

Myths and misconceptions when counting calories

1. “The more I reduce my daily calorie intake, the faster I will lose weight.”

On the one hand, this statement is true. By reducing your caloric intake by 30-40% (up to 1200-1300 kcal), you will lose weight faster, but... only for the first time. Then the body will adapt to the new conditions, slow down the metabolism and reduce the rate of weight loss. No, you will continue to lose weight, but the rate of getting rid of excess fat will be about the same as with a calorie deficit of 20%. And if there is no difference, is it worth hurting yourself more?

In addition, you should understand that low-calorie nutrition greatly increases the risk of diet failure. Constant food restrictions are difficult to withstand not only physically, but also psychologically. Accordingly, the more you reduce calories, the higher the risk of nutritional disorders. Therefore, reducing the deficit by more than 20% of the daily caloric intake is not recommended. Regardless of how much you want to lose - 5 kg or 50 kg.

2. “I count calories and eat within my range, but my weight has stopped falling. Therefore, I need to reduce my calorie intake to continue losing weight.”

The golden rule of weight loss when counting calories is to never reduce your daily caloric intake to shift weight. Firstly, if you have been frozen at one number for several days or even weeks, this does not mean at all that you are not continuing to lose weight. It may simply be that water is retained in your body, and meanwhile fat continues to disappear, but you cannot see this on the scale.

Secondly, if you reduce calories every time you lose weight, then you can end up with a norm of 1000 kilocalories. Therefore, continue to eat with a deficit of 20% (no more!) and do nothing. Well, at most, double-check your calculations.

But if you are still tormented by inactivity, you can increase the calorie corridor. Yes, yes, you read that right, increase it. But you can increase your daily caloric intake by no more than 50-100 kcal. You won't gain back the lost weight, but you will speed up your metabolism.

3. “If today I violated and ate more than the norm, then the next day it is necessary to arrange a fasting day.”

A fasting day is always stressful for the body, which leads to eating disorders. You should not practice fasting days unless absolutely necessary. In addition, this is again a negative factor for metabolism. If you exceeded your caloric intake today, then reduce it the next day, but no more than 200-300 kcal.

The body does not look at the daily deficit, but as a whole for several days in a row. For example, if you have a deficit today, a surplus tomorrow, then the end result will be maintenance. However, this does not mean at all that you can eat according to the scheme: “today I’ll fast, tomorrow I’ll eat well - and after a few days I’ll end up with a deficit.” If you experiment with your body and periodically underfeed it, then it will happily begin to accumulate fat “for a rainy day” even more actively.

Try to eat a balanced diet, without sudden jumps up and down relative to your calorie range. But if you violated it, don't blame yourself. Just continue to eat within your daily caloric intake and don't go on a hunger strike. You will definitely lose weight.

4. “I train intensely, so I don't have to count calories. They are all processed during classes.”

One of the main misconceptions of trainees is that when doing fitness, you can forget about food restrictions and not count calories. Even the most intense workout will help you burn no more than 600 kcal per hour. This is a little more than 1 chocolate bar. If you do not control your diet, then these 600 kcal will be compensated for very quickly during the day. Try to separate for yourself: nutrition is losing weight, getting rid of excess fat; training is the quality of the body, toned shape.

Also, be careful not to double-count your caloric expenditure from your workouts. For example, you spent 300 kcal during exercise and keep in mind that you can eat on these 300 kcal without harming your figure. But when calculating your daily caloric intake, you most likely already took training into account when you multiplied it by the physical activity coefficient. Accordingly, your calorie corridor already assumes that you are training. This common mistake when counting calories, it can seriously complicate the process of losing weight.

5. “I managed to lose weight to the desired weight, now I can eat as before and not count calories.”

A sharp increase in daily caloric intake always leads to weight gain. Let's assume that for a long time you ate within the range of 1700-1800 kcal. Your body has adapted to such a diet, so the “extra” energy will not have time to be processed and will be spent on building fat tissue.

How to avoid this? Increase caloric intake gradually, by no more than 50 kcal per 1-2 weeks. This will help the body adapt to new conditions and speed up metabolism. Of course, you won’t be able to endlessly increase your caloric intake without damaging your figure. Most likely, you will stop at the daily caloric intake without taking into account the deficit. But the abandoned kilograms are guaranteed not to return to you.

If you are predisposed to obesity, then you will have to monitor your diet throughout your life. Methods have not yet been invented that help maintain weight without controlling food. Therefore, it is better not to perceive proper nutrition as a separate short period in life, but to try to implement it into your life on an ongoing basis.

Counting calories is an effective, safe and affordable way to lose weight that will not harm your body. If you want not only to get rid of excess weight, but also to maintain your health, it is better to forget about strict diets. But you still have to control your diet.

The main mistake people make when losing weight is counting calories. To lose excess weight, a person should monitor how much fat, protein and carbohydrates he eats per day, and drink more water. And exhausting diets in this case are not an option. About this in an interview with the correspondent. Olga Dekker, a famous nutritionist from Moscow, told RIA PrimaMedia.

- What mistakes do people make who want to lose weight?

The main mistake is counting calories. You can take a plate of porridge, which will have 700 calories, or a plate of fish, which will also have 700 calories. But if you eat porridge, you will not lose weight. And if you eat fish, you will definitely lose weight. So it's best to keep track of how much fat, protein and carbohydrates you consume per day. At the same time, it happens that people go to extremes: they either completely eliminate carbohydrates or eliminate fats. But it's harmful. After all, our body needs fats, proteins, and carbohydrates.

The second mistake that people who are losing weight make is to look at the standards for fats, proteins and carbohydrates for ordinary people. And then ask why they can’t lose weight. But for people losing weight, for those who want to maintain weight, and for those who are healthy, the diet should be different.

It turns out that you need to select a diet depending on how much a person weighs and how active his lifestyle is?

The diet depends on how quickly a person wants to lose weight. Many people choose a mode of slow weight loss so that the skin has time to tighten and stretch marks go away. Sometimes a person has health problems, doctors restrict his diet. This all needs to be taken into account. Accordingly, you need to select the menu so as to maintain the norm for fats, proteins and carbohydrates, and in no case harm your health.

- How many times a day should you eat? Is three times enough, or do you need afternoon snacks and other snacks?

When I conduct an individual consultation for a person, I pay attention to what time he wakes up, what his daily routine is, and when it is convenient for him to eat. I look at how this relates to the physiology of his body. And I try to get at least four meals. But, if a person has an irregular working day, for example, he gets up at 06.00 in the morning and goes to bed long after 02.00 at night, then he should not starve in order to lose weight. He can eat seven or eight times. The main thing is to create a menu so that a person feels comfortable: he doesn’t go hungry and doesn’t overeat later.

- Does portion size affect the rate of weight loss?

The volume of the human stomach is 350 ml. At the same time, it has a certain structure: at the exit into the intestine it has a valve. And if a person eats no more than 350 ml, then the valve remains closed, gastric juice is produced, the food is crushed, for some time the valve opens, the food comes out and is absorbed in the intestines, then enters the blood and nourishes our cells. If a person decides to eat soup, a second course and wash it down with two mugs of tea, it turns out that it has exceeded 350 ml, the valve may not be able to withstand it. The first thing that happens is the stomach stretches down and forward. It begins to put pressure on our internal organs, especially the pancreas and intestines. Therefore, portions should be sufficient, but not exceed 350 ml. 350 ml is soup and main course. You can leave tea or coffee for later or drink it before meals if you really want to.

- When is it better to eat fruit: before or after meals? And is it possible to lose weight with their help?

Fruits are carbohydrate foods. You won't be able to lose weight on fruits because there won't be a balance of proteins, fats and carbohydrates. Therefore, if we eat fruits, we need to eat protein. For example, I sometimes eat cottage cheese with peach for breakfast. Everything is balanced. Fruits are healthy, but if we go to extremes and eat only fruits large quantities, kilograms, it doesn’t turn out very well.

People also often eat grapes and melons, which cause fermentation in the stomach. It is better to eat them separately as an independent food. I don't recommend it after eating. I don’t recommend eating fruit in compotes, it’s pure carbohydrate. It is absorbed into the blood very quickly and increases sugar levels. It is better to eat fresh fruits and vegetables.

- Many people, wanting to lose weight, squeeze lemon juice into water in the morning and drink it on an empty stomach. This is useful?

I recommend drinking alkaline water on an empty stomach. And after eating, if you haven’t eaten much, you should definitely drink a sour drink: coffee or lemon water. It promotes digestion. After all, when a person is hungry, gastric juice is produced, and it is sour. If you drink something alkaline, the process of digesting food will go slower. If it's sour, it will speed up. You should not drink sour things on an empty stomach. We “acidify” our body. This leads to stones in gallbladder and kidneys.

- What would you advise those who have already had dinner, but want to have a snack before going to bed because they are very hungry?

It all depends on the amount of food eaten for dinner. If it’s 100 ml, then, of course, you can eat an apple or drink kefir at night. The big myth is that you can’t eat after 18.00. Of course, metabolism is faster in the first half of the day than in the second. But every person different schedule. Someone works at night and wakes up at 15.00. And how can he not eat after 18.00? Therefore, you need to select nutrition to suit each person’s daily routine. And there is nothing wrong with eating something at night if your body asks for it. But it is better to choose foods that will promote weight loss. Balance, make sure that your diet contains a certain amount of proteins, fats and carbohydrates throughout the day. It doesn't matter what time you eat them.

- Is it useful? sports nutrition? Can it replace regular food?

If you have the opportunity to fry an egg for breakfast, make it more protein, without the yolk, then it is better to eat it. If you don't have time, you can drink a protein shake. You just need to pay attention that the composition of this protein shake is more natural, so that it includes vitamins, minerals and enzymes. Enzymes help digest protein.

When a person works out at the gym, he can’t bring scrambled eggs with him, so he drinks a protein shake. And that's okay if you want to build muscle. But there is no need to go to extremes and think that it is worth living only on sports nutrition.

- What about alcohol? For example, many people say that beer makes you fat. Is this really true?

Any alcohol, including beer, is a diuretic. Roughly speaking, you drank one glass of beer and went to the toilet with two. Where did your body get the second glass of liquid? He took this water from your cells. Accordingly, alcohol is harmful. But it is harmful when we do not replenish this fluid. If you drank a shot of vodka or a glass of beer, but before that you drank an additional glass of water to your norm, you know that it is precisely that water that the beer will take away from you. Therefore, you can prepare. If you want to lose weight, you should know that alcohol contains no proteins, no fats, no carbohydrates. It's just calories. Accordingly, it does not affect our diet in any way. If you had an ideal balance of proteins, fats and carbohydrates during the day, and you have a supply of calories up to the recommended daily allowance, then you have the right to drink alcohol, knowing that you stocked up on water in advance.

Alcohol, Thematic illustration. Photo by: RIA PrimaMedia

Regarding the beer belly, very often people have fat on the outside within normal limits, but fat on internal organs is growing rapidly. This is due to simple carbohydrates. And the organs have nowhere to go, they rush down and forward, stretching the abdominal muscles. So getting rid of a beer belly is easy. You need to replace simple carbohydrates with complex ones, increase the amount of protein and the amount of water consumed per day.

-Are drinks for ladies, such as martinis and champagne, also harmful?

The bubbles in champagne are carbon dioxide, which our body doesn't really need because we exhale it. If your love for champagne is not strong, you can replace it. Martini is a sweet tasting drink. It contains a certain amount of carbohydrates. But you can adjust them based on your balance. Yes, you are losing weight now, but you counted that during the day you ate a certain amount of carbohydrates, proteins and fats. You have the right to drink a martini if ​​you have previously stocked up on water, that is, you have drunk it in excess of the norm.

- How much water should you drink a day?

For healthy person- 30 ml per 1 kg of weight. If you want to calculate your norm, multiply your weight by 0.03. If a person loses weight, during this process many toxins enter the blood, and in order to remove these substances, you need to increase the norm, just a little: 40 ml per 1 kg of weight. Count quickly: multiply all your kilograms by 0.04. And we get: some have 2.5 liters, others 3.5. If you get a very large number, for example 5 liters, you shouldn’t immediately fill yourself with a 5-liter bottle. You need to maintain a drinking regime. You need to add it little by little: today 1 liter, tomorrow another half a liter, then another. And look at the condition. When you increase the amount of water you drink per day, your weight it's already going down. Fat is water and energy. Accordingly, the body understands that it does not need to stock up on this water. The water comes in and he starts giving it back. Weight decreases and water intake decreases. While you are increasing your norm, the weight is already going down, and perhaps you will stop at 3 liters.

It is also important to understand what should be considered water and what should not. Carbonated water is acidic for the body. And even fish cannot live in an acidic environment. And our cells, like fish, don't do well when we drink carbonated water. Sugar is also often added to carbonated drinks. The labels always indicate energy value per 100 ml of product. You see that in Coca-Cola, in juice and in other drinks there will be zero protein, carbohydrates from 10 to 12 grams, zero fat. And some calories. If we take a glass of 250-300 ml and pour in this drink, which contains 11 grams of carbohydrates per 100 ml, multiply 11 grams by three, we get 33 grams of carbohydrates. For comparison: one teaspoon of sugar contains 4 grams of carbohydrates. Divide 33 by 4 and get approximately 8-9 tablespoons of sugar.

Sparkling water, Thematic illustration. Photo by: RIA PrimaMedia

The same applies to juice for children. After the kids drink the juice, they get a huge amount of energy, and the doctor says: hyperactivity, give the child pills. So isn’t it easier to control the amount of sugar, either give it clean water or make homemade fruit juice?

- As far as we know, you have a blog on the Internet, which is subscribed to by 160 thousand people.

Yes, it's called negoloday.ru. I give in it useful tips for those who want to lose weight. I'm currently working on an article about salads. I am writing about why, when we eat them, we cannot lose weight.

- People who are losing weight often eat nuts. Can I use them?

Nuts are a good product if they are not salted or roasted. It is better to eat them raw. Many people think that nuts are a protein product. In fact, you can squeeze oil out of the nut. We classify nuts as fatty foods along with seeds, olives and olives.

- What about seafood? On the one hand, they contain a lot of protein, but you can also get poisoned.

You need to maintain the norm and try to eat no more than 30 grams of protein per meal. For example, 100 grams of mussels contain 30 grams of protein. So when I say eat 30 grams of protein per meal, I'm not talking about the volume of, say, whelk, but the volume of protein in the whelk. Seafood is a good product. Especially the Far Eastern squid. It contains a lot of protein, but it is cheaper compared to meat and fish, so you should pay special attention to it.

Squid, Thematic illustration. Photo by: RIA PrimaMedia

- How many kilograms do you need to lose per month so as not to harm your health?

I am not a supporter of emergency weight loss. For example, someone who is overweight is 12 kg, they will go away in three months. If a person weighs significantly more, then about 20-30 kg can be lost in a month. The kilograms farthest from the spine go away faster. The closer to the spine, the more difficult it is for the body to release these reserves.

- Who is it designed for then? therapeutic fasting?

Such technologies exist, but, in my opinion, there are more gentle cleaning methods. And if we first prepare our body for this therapeutic fasting, it will be much better. A person weighing 140 kg, sharply starving, can release so many toxins into his blood, and then experience crazy headache. There should be no weight loss without water. If your fasting includes water, great. But full person There is no need to plunge headlong into therapeutic fasting. First you need to bring your body closer to normal, and then cleanse yourself with therapeutic fasting.

- They say that exercise on exercise machines is not very useful for losing weight. Is it so?

If a person is overweight by more than 10 kg and goes to the gym on his own without a trainer, he risks putting stress on his joints and heart. You need a gentle load or a trainer so that he can choose the appropriate exercises for you.

If a girl wants to gain muscle mass, the body understands: yeah, the load has increased. To pull this load, we need muscles. At the same time, the body thinks that a woman has a non-female task, and then why does she need female functions. In the end it turns out increased level testosterone. And this affects health: early menopause, reproductive functions may decrease.

- Is it worth it to engage in eco-nutrition?

If there is an opportunity, why not. It is much healthier to eat homemade vegetables, berries, etc. But if not, it makes sense to think about enriching your body with additional substances: vitamins and minerals.

Let us remind you that on May 23 Olga Dekker became a guest live broadcast PrimaMediaLIVE. Within an hour, the nutritionist revealed all the secrets of losing weight.

How many people can boast that they eat without restrictions on sweets and count carbohydrates, but do not gain weight? Most often, the opposite happens (especially for the fair half of humanity).
We go on various strict diets, sometimes fast, but the weight decreases very slowly or even increases by several units. And some lucky women still manage to lose weight, but it is extremely difficult to keep the scales at the same champion level; it treacherously returns back.

What's happening? What's the matter? Often the cause of excess weight and problems with its elimination is slow metabolism. Therefore, in order to lose weight, we do not tape our mouths shut, but establish metabolic processes in the body and speed up metabolism. And now, in order.
What is metabolism
Metabolism or metabolism are various chemical processes (reactions) inside the body associated with the processing of nutrients supplied with food, converting them into simple small particles that can penetrate into cells and releasing energy for normal life. As well as ridding cells of unnecessary waste elements and supplying them with building materials. All processes take place in cells and intercellular fluid.
Slow metabolism is a low metabolic rate in the body, which means fewer calories burned (conversion nutrients into energy) over a certain period of time. Therefore, in a situation with excess weight and a slow metabolism, unspent calories are stored in reserve, forming cute folds and double chins.
What factors influence metabolism
Age. Over the years, your metabolic rate decreases. Therefore, the older you get, the more difficult it will be to lose those extra pounds. With age, you need to be even more careful about your lifestyle, nutrition and habits. Gender. Men have a much faster metabolism than women. This is explained by the high presence of the hormone testosterone, which contributes to the formation and maintenance of muscle mass. And for vital activity and normal muscle function, much more energy is needed than for fat layers. Heredity. Diseases and metabolic disorders can be congenital. This is due to malfunctions in genes. Diseases of the thyroid gland. Metabolic intensity decreases in diseases that lead to decreased thyroid function. Weight and height. The greater the body weight, the more energy is needed to maintain it and, accordingly, the higher the number of calories burned. Therefore: the larger the person, the faster the metabolism. Activity. Affects the rate of metabolic processes and the level of physical activity. The more we move, the higher the metabolic rate, as the need for energy increases. Stress. Prolonged exposure to stress, nervous tension and depression also leads to a decrease in metabolic rate. This also includes stress in the body due to lack of sleep and fasting.
In order to lose weight, you need to take into account all these factors, know your metabolic level in a state of rest and, accordingly, calculate a number of necessary actions to achieve a positive result.
Metabolic level calculation and diet adjustment
To properly manage your diet, you first need to calculate your resting metabolic rate (RMR), which is often confused with your basal metabolic rate (BMR). We will calculate RMR based on the most accurate this moment Mifflin St Jeor formula, which takes into account weight, height and age. It looks like this:
RMR for women = 9.99 x Weight in kg + 6.25 x height in cm - 4.92 x age in years - 161
RMR for men = 9.99 x Weight in kg + 6.25 x height in cm - 4.92 x age in years + 5
Diet adjustment
The calculated RMR shows how many calories our body needs during rest, and to calculate the daily calorie intake to maintain current weight, it remains to take into account the level of physical activity. To do this, multiply the RMR by the corresponding indicator in the left column of the table:

Therefore, to get rid of extra pounds (if there are no diseases or pathologies), you should:
Count the number of calories you consume per day, writing down the calorie content of each meal. Calorie tables for many foods can be found by entering a few words in a search on the Internet or in specialized literature. Do not exceed the daily calorie intake, calculated using the above formula and multiplied by the indicator of physical activity. Accelerate metabolism. Read on to find out how you can do this. How to eat to speed up your metabolism
Firstly, you need to eat often, so that the interval between meals does not exceed 3-4 hours and in small portions. You can have snacks in between, but not buns and pies, but nuts and fruits. Secondly, don’t overeat! You shouldn't fill your daily calorie intake in one sitting. It should be evenly distributed among all meals and snacks throughout the day. Thirdly, pay attention to the quality of food. Eat more fresh fruits, herbs, vegetables that contain a lot of fiber, complex carbohydrates, vitamins and minerals. It is advisable to exclude very fatty, smoked, salty and high-sugar foods. Limit flour. By reducing carbohydrate intake, more calories are burned and fats and proteins are converted into glucose, which is necessary to replenish the body with energy. It is also necessary to exclude alcohol. It greatly slows down the metabolism. Fourthly, under no circumstances resort to strict diets or fasting. Since the body in this case experiences stress and reacts to it by reducing metabolic processes and accumulating a strategic reserve. At the same time, the cells do not receive enough nutrients, which leads to the development of many diseases. Drink enough cold water
Pay attention to how much you drink per day clean water(not counting tea, coffee, juices, etc.). The daily intake should be at least 2 liters. Water takes part in all chemical processes in the body, so due to its lack, metabolism slows down.
Why should you drink? cold water? To warm it up to body temperature, the body will need more energy, which means more calories will be burned.
We accelerate metabolism with physical activity
The less physically active you are, the slower your metabolism. Therefore, to speed it up, we try to move more; we need exercises that increase heartbeat. By performing them at a continuous, intense pace for at least 30 minutes, you can speed up your metabolism, improve blood circulation and burn some calories. We run in the mornings and/or evenings, ride a bike, walk quickly for at least 35-40 minutes, climb the stairs, do gymnastics. If you have previously led a sedentary lifestyle, start small.
In the long term, strength training (i.e., exercises using weights) is a great way to speed up metabolism. Weight training helps build muscle. To maintain them, you need significantly more calories than for body fat (for 1 kg of muscle, approximately 73 calories per day more than for the same weight of fat). Therefore, the higher the percentage of muscle mass relative to fat in your body, the more intense your metabolism.
Also, actions that stimulate metabolic processes include: regular sex, massage, contrast shower, taking a hot bath (staying in it for no more than 10-15 minutes), wet rubbing, visiting a bathhouse or sauna. And also walks on fresh air and sun rays.
Myths and prejudices related to metabolism
There is an opinion that there are foods (for example, grapefruit, celery, pineapple) that burn fat.
It is a myth. In fact, there is only a high thermic effect of food. This is when the body expends a certain amount of energy to digest and assimilate a certain product.
Products containing complex carbohydrates (raw vegetables), fiber, proteins, the processing of which requires a lot of energy. Low thermal effect in products that are absorbed almost immediately, such as sugar, alcohol. Tea and coffee perfectly stimulate metabolism.
No. Drinking such drinks gives only short-term results, slightly accelerating metabolism. Also, do not forget about the negative effect of excess caffeine consumption. Therefore, if you are a coffee lover, you should limit yourself to 2-4 cups a day.
On the other hand, green tea is an excellent alternative to coffee. Due to the combined effect of catechins and caffeine, green tea has an excellent effect in accelerating metabolism and, accordingly, burning fat. Instead of sugar, it is better to use substitutes.
This is not recommended, since not only does it not contribute to weight loss, but it can also harm metabolic processes in the body. A few warnings: Intense physical training, hot baths, contrast showers, and saunas are contraindicated for pregnant and nursing mothers. And the daily calorie intake is much higher. For questions about accelerating and improving metabolism, it is better to consult your doctor. You should not use smoking to lose weight. Even if it reduces weight, it is insignificant, and the harm done to the body is serious. Do not overdo it in your zeal to part with extra pounds. You can't lose weight suddenly. Losing more than 0.5 kg per week is harmful to health. Therefore, before changing anything in your diet or exercise, consult a specialist. Do not forget that the lower your weight, the slower your metabolism.
By following these recommendations, you will always be the envy of your friends, eating for pleasure, but not gaining weight.

So, we all know that a person loses weight only when he spends more calories per day than he consumes. Another thing is how “spending” is achieved. You can sit on buckwheat for weeks, eating 300-500 calories a day, but what’s the benefit of that? Although, perhaps, I will express my opinion about mono-diets in other reviews.

So, counting calories - where to start, what it is and... most importantly: IS THERE A RESULT?

1. Everyone who tried to count calories had their own reasons. For me, the most powerful push was just 1 day. An ordinary day of student life, which opened my eyes to HOW MUCH and WHAT I eat. So, the usual morning snack is a waffle with nuts and condensed milk, then pasta and chicken for breakfast, 2 small cabbage rolls for lunch, another waffle with tea after lunch, a pack of chips for a walk, a banana, fried fish, mashed potatoes and a glass of milk for dinner. .. a bottle of sweet water during the same ill-fated walk... And a few more small snacks at the university, which, it seems, are not felt at all. But when I counted the calories that evening... the number was about 3500!!! 3500 calories - even healthy, muscular men don’t need to eat that much, let alone young girls) True, I never thought that I eat SO MUCH in a day. Moreover, there is so much useless food, which, entering the body in such quantities, will certainly be transformed into fat.

SO REMEMBER, DEAR! IF YOU WANT TO LOSE WEIGHT, EAT CORRECTLY, THEN THE FIRST GOLDEN RULE SOUNDS LIKE THIS: Snickers (and other similar candy bars), milk chocolates, crackers, chips and crackers - all of this is VERY high in calories! I just have a terrible sweet tooth, so I couldn’t completely give up sweets (including harmful ones). But from now on you can only eat them for breakfast!!! Do you want to eat a candy bar? Go ahead, you can have tea in the morning! But only one and only subject to the principles proper nutrition throughout the rest of the day! All fast food is garbage that you should only indulge in occasionally! By the way, those same bars can also be useful. For example, I really like the composition like these ones .

2. The most important question, who stands in front of a person who is going to count calories: “How much should I eat per day so that the body does not need anything, but at the same time says goodbye to excess fat and water? That is, I lost weight, but I lost weight RIGHT!”? Everyone has their own norm, I’ll tell you.

Let's calculate it using the following formula:

10 x your weight (kg) + 6.25 x height (cm) – 5 x age (years)

Now the result must be multiplied by the physical load coefficient:

1.2 - minimal or no physical activity

1.38 - fitness classes 3 times a week

1.46 - fitness classes 5 times a week

1.550 - intense physical activity 5 times a week

1.64 - fitness classes every day

1.73 - every day intensively or twice a day

In my case, the figure is calculated like this:

10x55 + 6.25x162 - 5x18 = 550+1012-90. I do fitness every day, but work (study) does not provide physical activity, so we multiply the result by 1.6

We get as much as 2300 KK! But remember, this is so that WEIGHT is NORMAL!!! And you and I want to LOSE WEIGHT! So, dear ones, let's reduce this number as much as we can!

For myself, I decided to consume 1100-1300 CC per day and at the same time do fitness (at home).

Again, everything is logical: the more you reduce this number, the faster the weight will come off. I just ask you very much - DO NOT rush to extremes and cut your diet to 600-700 calories, this is VERY little! Allow yourself everything: sweets, fruits, fish and meat, vegetables - in general, everything you love. Only within reasonable limits! And don’t forget to monitor the BZHU (balance of proteins, fats and carbohydrates - I’ll tell you about it in other reviews).

So, rule number TWO: count calories and try not to exceed the daily norm, but on the contrary, reduce it to at least 1300 calories per day. (figure for women). And a little advice: if you are used to eating much more, do not force your body: give it a week to adjust and reduce the number of calories GRADUALLY! If earlier, for example, you ate 2000 calories a day, then the next day eat 1900-1800. Don't put your body under stress again! Otherwise, as we know, he may get scared and start storing fat in reserve))

Yes, for the first 2-3 days you may want to eat out of habit, but this feeling will quickly pass! If hunger is severe, we reduce the amount of calories consumed by 100-150 per day, but at the same time adhere to the principles of CORRECT nutrition!

3. My results.

Well, now about the main thing: what did I manage to achieve by reducing the number of calories consumed?

The experiment period is 1 month. The loss in kg is only 3 kg, BUT! Look at the photo: the difference is obvious! A waist has appeared, the sides have shrunk, the legs have become slimmer)) Somewhere there, under the not so large layer of fat, muscles even began to appear. All this, of course, is a huge merit of the physical. loads, but it was COUNTING calories that completely changed my diet and helped me understand why, in fact, the extra pounds appeared! Not only the body changes, habits change!

And one more thing: it seems that I have lost only 3 kg and now I weigh not 55, but 52 - is the result really that big? Big! And believe me, if your initial weight is 70-80-90, etc., then it will go away faster! The less weight, the slower it goes away. It’s these very last few kilos that your body won’t want to give you!

The girls who advised me to write the volumes - thank you! That’s right, the result is already more noticeable in volume:

Waist: BEFORE - 70 cm, AFTER 4 weeks - 65 cm

Hips : BEFORE 97 cm, AFTER 4 weeks 94 cm

There is nothing to lose weight in the chest, so the volumes have not changed))))))

Today I’m not entirely satisfied with my hips, and I still have some fat on my stomach. It really goes away slowly, but there is a way out: I’m already putting together an even more healthy nutrition program, reducing my daily diet to 1000 kk (with my height and weight this is enough), as well as MANDATORY cardio training, preferably every day. I will definitely write about what comes out of this.

It's better to see once than to hear 100 times! I present to your attention photos of what happened (sorry for the mess in the room, I always take photos in the morning before studying, I always do this in the morning) Photos are signed