The method of calculating the calorie content of your daily diet is one of the most effective ways to smoothly lose weight, while not limiting yourself in your habits to eat exactly the way you are used to.
Any product carries energy, which is calculated in calories. Our body also expends energy. If the intake of calories in the body exceeds your expenditure of all food per day, then you are recovering. With an equal amount of calories in and out, your weight remains the same. And with a calorie deficit, you lose weight.
At the same time, calories spent are everything from any body movement to the work of internal organs. You can increase your calorie consumption through workouts or activities.
Diets are aimed at a calorie deficit – foods with a reduced amount of them or those that require more energy than usual for processing are chosen.
Calorie counting aims to reduce the calorie content of the diet by eating less familiar foods and the correct ratio of fats, proteins and carbohydrates. It will be great if you increase your physical activity, then weight loss will go much faster.
It should be borne in mind that each of us, in order to keep our weight, requires a different number of calories – height, weight, temperament, lifestyle, the state of the hormonal system matter, and additional factors make their own adjustments: with the same initial data, a nursing woman spends more per day calories than non-lactating.
To properly and smoothly lose weight, you should trim only 10 percent of your daily weight support requirement and equalize the ratio of KBZHU.
To find out how many calories you are consuming per day, you need to carefully calculate them and check weighings within 2-4 weeks to understand whether you are gaining weight, losing weight or maintaining weight. There are many online services and mobile applications that will help you with this. So you should purchase a kitchen scale for weighing products. The arithmetic mean number of calories for a week or two and weight will be considered correct, since you cannot eat the same every day, and many factors affect your weight, in addition to food.
You can also use the Harris-Benedict or Muffin-Geor formulas for a rough estimate of the number of calories you need to eat per day.
- Harris-Benedict Formula
Calories consumed per day = 447.6 + (9.2 x weight, kg) + (3.1 x height, cm) – (4.3 x age, years). Moreover, if you go in for sports, then the resulting figure must be multiplied by:
– once a week – x 1.2
– three times a week – x 1.55
– daily – x 1.725
- Muffin-Geor formula
Calories burned per day = 9,99 x weight (kg) + 6.25 x height (cm) – 4,92 x age – 161
When playing sports, change the indicator as in the previous formula.
Continue counting calories until you can determine by eye the diet needed to lose weight or maintain weight.