A daily calorie calculation is necessary to determine the energy needs of your body in accordance with weight, height, age, as well as the level of physical activity. In addition, it is required when creating an energy deficit as part of a diet to reduce body weight, according to Pannochka, an online publication for girls and women from 14 to 35 years old.. net Calculation of the daily calorie intakeThe daily calorie intake can be calculated using several methods. For example, the most elementary formula for calculating calories looks like this: body weight (kg) * 24. You can also use the average values \u200b\u200b\u200b\u200bof the daily calorie intake, which for women is approximately 1400 kcal, and for men - 1800-1900 kcal.
The World Health Organization recommends calculating calories using the Harris-Benedict formula, which was developed in 1919.. The rate of calorie intake calculated by this method is more accurate, as it depends on such an important indicator as the size of the human body surface..
The Harris-Benedict calorie formula allows you to determine the level of basal metabolic rate - BRO. The basal metabolism is the energy that is necessary to maintain the vital activity of the body at an ambient temperature of 20 °, before eating and at rest.. For men, the SVR is calculated by the formula:.
UOOm \\u003d (66.5 + 13.75 * body weight (kg)) + (5 * height (cm)) - (6.78 * age (years)), and for women it looks a little different:.
VOVOzh \\u003d (655 + 9.56 * body weight (kg)) + (1.85 * height (cm)) - (4.68 * age (years)).
It has been established that the rate of calorie intake to maintain muscle tone is 26% of all energy received, 18% for higher nervous activity, 9% for heart function, and 7% for kidney function.. The remaining organs and systems of the body absorb a total of 14% of the energy received from food..
During sedentary work, a person consumes 500 kcal, with minimal physical labor - 1000 kcal, with medium physical activity - 1500 kcal, and with heavy physical labor and professional sports - 2000 kcal. In addition, energy is also spent on the processing of food..
For example, protein foods speed up metabolism by 30%, mixed foods by 6.5%, and fats and carbohydrates by 2-3%. The effect of increasing the metabolic rate after eating, depending on its quantity and quality, can last from 12 to 18 hours.
The American Dietetic Association recommends using the Mifflin-St. Jeor formula, developed in 2005, to calculate calories, as the most accurate and modern..
The Mifflin-San Geor daily calorie calculation is based on the actual energy expenditure of a normal person.. For men, it is calculated by the formula:.
RE \\u003d 10 * body weight (kg) + 6.25 * height (cm) - 5 * age (years) + 5, and for women:.
RE \\u003d 10 * body weight (kg) + 6.25 * height (cm) - 5 * age (years) - 161.
It should be noted that if the daily calorie intake does not exceed 1200 kcal, then the body starts a set of negative processes - it lowers body temperature and metabolism, and also begins to expend its own muscle mass..
Other Calorie Calculation Methods Calorie intake can be calculated using other methods.. For example, obesity specialist Dr. Usin Callaway offers his own formulas for calculating basal metabolic requirements based on the age of patients:.
men 18-30 years old: (0.630 * weight (kg) + 2.8957) * 240 kcal;
men 31-60 years old: (0.0484 * weight (kg) + 3.6534) * 240 kcal;
men over 6 years old: (0.0491 * weight (kg) + 2.4587) * 240 kcal;
women 18-30 years old: (0.0621 * weight (kg) + 2.0357) * 240 kcal;
women 31-60 years old: (0.0342 * weight (kg) + 3.5377) * 240 kcal;
women over 60 (0.0377 * weight (kg) + 2.7545) * 240 kcal.
The obtained indicators are applicable for people with a minimum level of physical activity, adjusted for a factor of 1.1. To calculate calorie intake at average values \u200b\u200b\u200b\u200bof this indicator, the resulting figure is multiplied by 1.3, and for high physical exertion, this coefficient is 1.5.
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