Online Calorie Calculator

Men need more calories than women because of their muscle mass. In addition, men most often perform more physical work.How to calculate the daily need of the male body, depending on his life? There are several caloric limits, which depend on the age and level of physical activity of a person. They will help you determine your calorie corridor, based on your individual characteristics.

So, the daily intake of calories for men

Young (under 30)

• Low physical activity - 2400 kcal
• Average physical activity - 3500 kcal
• High physical activity - 4500 kcal

Middle age (30-50 years)

• Low physical activity - 2200 kcal
• Average physical activity - 3000 kcal
• High physical activity - 4000 kcal

Mature age (over 50 years)

• Low physical activity - 2000 kcal
• Average physical activity - 2500-2800 kcal
• High physical activity - 3000-3500 kcal

Why do we need fewer calories with age to look perfect? Yes, because over the years the metabolism slows down, calories are much easier deposited in fat. In addition, the amount of muscle mass is reduced. At 25, a young man can eat almost any kind of food. In order not to gain fat mass, he should not eat after 7 pm.After 30 you need to limit the consumption of sweet and flour, if you want to keep your figure. In the diet should be more protein - meat and fish. After 50, a man should give preference to foods that contain large amounts of fiber - vegetables and fruits.

When determining the daily needs of men in calories, you need to take into account its weight. If he has a high growth, a large weight in the form of muscle mass or fat deposits, the caloric content selected according to the table should be increased by 10%. In general, the formula “100 - height in cm” is carried out to calculate its optimal and ideal weight. For example, a man with a height of 180 cm should weigh about 80 kg.

What is meant by low, medium and high physical activity? Low physical activity is considered a lifestyle in which you spend a lot of time in a sitting position. This applies to office workers, bus drivers. Medium activity implies several trips to the gym per week, or at least weekly runs. Athletes and people with daily physical work have a high level of physical activity.

Women consume less calories due to relatively low growth and weight. In addition, women are not as developed muscles. And the metabolism in women is much slower, which is why they are faced with excess body weight much more often. In addition, women are overgrown with fat on the hips and legs, while the man fat is deposited on the stomach. The approximate daily caloric need of a woman is determined by her age and level of activity. If you look for more accurate results, you can also pay attention to her height, weight and body type.

So the daily calorie intake for women

Young (under 30)

• Low physical activity - 2000 kcal
• Average physical activity - 2300 kcal
• High physical activity - 2600 kcal

Middle age (30-50 years)

• Low physical activity - 1800 kcal
• Average physical activity - 2000 kcal
• High physical activity - 2200 kcal

Mature age (over 50 years)

• Low physical activity - 1600-1700 kcal
• Average physical activity - 1800 kcal
• High physical activity - 2000 kcal

Low physical activity is a sedentary lifestyle, moving to work on your own car, lack of hiking.Medium activity implies daily walking for at least half an hour, several trips a week to the gym, homework in the form of repair or cleaning. High physical activity is associated with professions that require to be constantly on their feet - cooks, hairdressers, coaches and postmen.

There are several formulas that were derived by nutritionists and fitness trainers. They help to calculate the exact number of calories that a woman needs for normal life and maintaining her body shape.

For young women (18-30 years old):
((0.0621 * weight in kg + 2.0357) * 240) * coefficient = calorie norm per day.

For women of middle age (30-50 years old):
((0.3242 * weight in kg + 3.5377) * 240) * coefficient = calorie intake per day.

For women of mature age (50 and older):
((0.0377 * weight in kg + 2.7545) * 240) * coefficient = the rate of calories per day.

The coefficient depends on the level of activity and is 1 for low, 1.3 for medium and 1.5 for high activity.

An example of counting. For example, a 26-year-old girl with a weight of 60 kg and an average physical activity should consume the following number of calories per day:

((0.0621 * 60 + 2.0357) * 240) * 1.3 = 1797.6504 kcal per day.

In the people it is believed that a pregnant woman should eat for two.Of course, different diets are contraindicated for a pregnant lady, but you should not lean on high-calorie foods either. Indeed, due to excess weight suffers a woman's body. So, he is at the peak of his activity when carrying a baby, you should not burden him with additional load. Excess weight for a pregnant woman is problems with the legs and spine, shortness of breath and difficulty in childbirth. A large baby is much more difficult to give birth than a slender child.

Scientists have figured out and calculated that the diet of a pregnant woman should increase by about 25% of her initial daily calorie intake. That is, to calculate the daily calorie content, you need to take into account your age, activity level and select your value from the table. Then add to it 25% and get the optimal caloric level for a pregnant woman.

However, it must be understood that the added calories are not pasta and pastries. For the child to develop properly, the woman’s diet must be balanced. Every day in the diet of the future mother should be something dairy and meat, fruits and vegetables, cereals. Be sure to eat nuts and other nutritious foods.

Pregnancy restricts intense physical exercise, but you should not completely abandon them. For pregnant women, a set of fitness exercises is provided that help stretch muscles, prepare for childbirth and relieve back pain. Swimming is very effective - water releases the spine for a while from the load. And, of course, walking. It replaces any exercise and trains all muscle groups. In addition, a walk and fresh air have a beneficial effect on the baby.

Proteins, fats and carbohydrates are the basis of daily nutrition, health and beauty. We need carbohydrates for movement and energy. They give us glucose, without which no human organ can exist. Carbohydrates make up 60% of the total diet. However, we must remember that there are simple and complex carbohydrates. Simple are found in cakes and sweets, they quickly cause hunger and high-calorie. But complex carbohydrates give a long feeling of satiety, they are useful. Such carbohydrates are found in fruits and vegetables, but mainly in cereals.

We need protein to build muscles, hair and nails, for beautiful skin.Protein is involved in the immune system. Proteins make up 10-15% of the total food basket. Usually a person should eat one gram of protein product per day per kilogram of weight. That is, if you have 60 kg, then 60 g of chicken breast or other foods should be eaten per day. Protein is found in meat, fish, beans.

Fats are also necessary for us for normal life. Many people mistakenly believe that for weight loss it is necessary to completely eliminate fats from the diet. This is fundamentally wrong. Fats are involved in metabolic processes, perform protective functions of the body. Healthy fats are found in olive oil, various nuts, and dairy products. Fats should be about 25-30% of the total daily diet.

The percentages of protein, fat and carbohydrates are suitable for a healthy and balanced diet. Observing these percentages, you can easily lose weight and not feel hungry and overwhelmed. If you want to build muscle, you’ll have to increase the percentage of protein in your diet. Protein for muscles should be consumed after intense physical exercise - this is the key to building a bumpy body.

The daily rate of calorie intake implies the full provision of human life without gaining weight. However, to reduce weight and burn the accumulated fat, you need to create an optimal calorie deficit. Usually it is 20-30% of the optimal daily caloric content of products. It is impossible to create a larger deficit, because it is completely ineffective. The body will understand that the “hungry” times have come and will begin to postpone stocks. In addition, at such a low calorie you will not last long.

The optimal calorie deficit figure is 500 kcal. If you normally need to consume 2500 kcal, then for losing weight, the daily rate should not exceed 2000 kcal.

Creating a regular and daily calorie deficit can ensure successful weight loss for yourself. However, to speed up the result, you can burn calories with additional physical activity. Jogging, walking on steps, climbing, swimming, fitness, cycling and other sports are the most energy-consuming. For an hour of running at a moderate speed, you can burn about 800 kcal.And in a kilogram of pure human fat contains 9000 kcal. So consider how much you need to run to get rid of your extra pounds.

Calories are burned in all activities. Any housework - cleaning, hand washing, cooking, repair, bathing a child can burn off extra calories at home. Therefore, if you decide to lose weight, you should not limit yourself to the gym. You need to look for any opportunity to move. Walk with children more, get a dog - you will have to walk with it twice a day, regardless of the weather and your mood. As a family holiday, choose not trips to the cinema, but walks through the woods or trips to the mountains. Prefer active rest. Partially give up the car, walk more.