Everyone who has thought about losing weight at least once knows that you can get rid of extra pounds if you actively engage in physical exercises and make up your daily diet so that the number of calories in it is slightly less than it should be according to the daily norm.. Just about what the daily calorie intake is and how it can be calculated, and will be discussed further..

DAILY RATE OF CALORIES: HOW TO CALCULATE IT The daily rate of calories determines the number of calories that the body needs to maintain normal life. At the same time, if much more calories are supplied to the body with food than is normal, then a person may become overweight, and if calories are significantly lacking, then exhaustion may begin.. As a result, compliance with the individual daily calorie intake is important..

When losing weight, it is allowed to reduce the number of calories in the daily diet by no more than 10-20% compared to the daily norm.. And in order to correctly calculate the required individual number of calories per day, you must first calculate the daily calorie intake.

The daily calorie intake for each person is calculated based on their age, gender, height and level of physical activity.. To date, 2 main formulas for calculating the daily calorie intake according to these parameters are popular: the Harris-Benedict formula and the Mifflin-San Zheor formula. This level determines the amount of energy that should be supplied to the body only to maintain its vital activity, it does not take into account any physical activity..

For women, the basic metabolic rate according to the Harris-Benedict formula is determined as follows:.

BMR \u003d 447. 6 + (9. 2 x weight, kg) + (3. 1 x height, cm) - (4. 3 x age, years) For men, the basic metabolic rate according to the Harris-Benedict formula is determined as follows:.

BMR \u003d 88. 36 + (13. 4 x weight, kg) + (4. 8 x height, cm) - (5. 7 x age, years) To take into account the level of physical activity in the calculation of the daily calorie intake, the resulting BMR value must be multiplied by a coefficient corresponding to one of the 5 main types of physical activity: minimal exercise (no physical exercise is performed), low exercise (physical exercise is performed.

So, taking into account the load factor, the daily calorie intake according to the Harris-Benedict formula is calculated as follows:.

• BMR x 1. 2 at minimum loads;

• BMR x 1. 375 at low loads;

• BMR x 1. 55 at medium loads;

• BMR x 1. 725 at high loads;

• BMR x 1. 9 at very high loads.

DAILY RATE OF CALORIES FOR MEN AND WOMEN ACCORDING TO THE MIFFLIN-SAN GEORR FORMULA As in the calculation of the daily calorie intake using the Harris-Benedict formula, in using the Mifflin-San Geor formula, the basic concept is also the basic metabolism or, as they say, the value of the basic metabolism (. For women and men, it is calculated as follows:.

• for women: BOO \u003d 9.99 * weight (kg) + 6. 25 * height (cm) - 4.92 * age - 161;

• for men: BOO \u003d 9.99 * weight (kg) + 6. 25 * height (cm) - 4.92 * age + 5.

The level of physical activity in the Mifflin-San Geor formula is taken into account in this way:.

• for sedentary work, the HEO is multiplied by a factor of 1.2;

• with light exercises 1-3 times a week and a small daily activity, the BOO is multiplied by a factor of 1.375;

• when doing fitness 4-5 times a week or physical work of moderate severity, the VOB is multiplied by a factor of 1.4625;

• with intensive training 4-5 times a week, the BOO is multiplied by a factor of 1.55;

with daily intense physical exertion, the BRO is multiplied by a factor of 1.725;

• in case of hard physical work or intense training 2 times a day, the BOB is multiplied by a factor of 1.9.

The value of the daily calorie intake for weight loss obtained in one of these two main formulas should, as already mentioned, be reduced by 10-20%. In this case, the body will receive fewer calories than will be burned in the process of life and physical activity, which will ensure effective weight loss..

By the way, when deciding to lose weight by reducing your daily calorie intake, you should not forget that you should not focus solely on the number of calories in a particular product, but you also need to take into account the composition of food consumed, because different dishes with the same energy value can have. So for weight loss, it is worth eating low-calorie foods on the one hand, and nutritious foods on the other.. Then the extra pounds will go away quickly and without harm to health.

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