There is an opinion that the calorie rate per day for a woman should be equal to 2000. This statement is initially incorrect, since the parameters of weight and height (and hence the entire area of the body) to maintain the functionality of which requires a certain amount of calories are individual for each woman.
The calorie norm is the minimum that the body needs to maintain its vital functions, and not to store fat in unwanted places in reserve. There are many methods for calculating the calories you need. All of them are based on collecting maximum information and individual characteristics of a woman.
How many calories does a woman need per day to lose weight?
It is impossible to lose weight without reducing the number of calories consumed. Experts advise to reduce the calorie content of food, strictly observing your well-being. The vital milestone is 1200-1300 calories, and it is strictly individual, since the same amount cannot be suitable for obese women and fragile women with a few extra pounds.
Before reducing the calorie content, the average number of daily calories consumed is calculated, and then they smoothly move towards a decrease and at the same time an increase in physical activity. There is a method developed by John Forest 100/100. According to his technology, reducing the calorie content by 100 units, it is necessary to increase the load by 100 calories.
Thus, you can lose weight up to 1 kg per month. It is worth reconsidering your attitude to the imperfection of your figure and loving yourself. Many suffer from emotional obesity. They give up and get pleasure not from life, but from "communication" with a piece of cake or a chocolate bar.
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1200 kcal is the minimum for a daily calorie intake that a woman should consume so as not to cause unique harm to her health. It should be noted that the body will respond to an artificial decrease in the caloric content of food with a decrease in energy and a lack of strength for physical activity.
If in such a situation, through force, continue to load yourself with enhanced physical exercises, the effect will be the opposite of the expected result.
Together with a little fat, most of the muscle mass will be lost. Diets based on the minimum calorie intake and foods selected according to this scheme for the day do not lead to the desired results.
During such a diet, the body is depleted, all organs are working to wear and tear.As soon as the amount of calories consumed increases in the first place, fat mass begins to be deposited.
You can lose weight in two ways:
- Reduce the amount of calories that enter the body with food.
- Increase the consumption of calories for daily workouts, walking, working in the country and other physical activities.
The most optimal balance of these two options is considered.
It should be remembered that of all the energy received by the body:
- 27% goes to support the tone of the muscular skeleton.
- 19% for the work of the nervous system.
- 9% is the minimum necessary for the work of the heart.
- 7% for full kidney function.
On other systems of the body's vital functions, up to 20% is needed. The simplest method, which does not cause significant harm to the body, is considered to be the method by which 20-30% or just 500 calories are taken from the total amount of calories.
Calculating your daily diet, in this way, and at the same time increasing physical activity (even by 1 level), you can direct your body towards the consumption of stored fat deposits.
WHO formula for calculating calorie intake
For the calculation according to the WHO formula, the main assessment criterion is also three parameters of the coefficient of physical activity:
- 1 low
- 1.3 medium
- 1.5 high
The calorie intake per day for a woman is calculated using this formula, taking into account height, weight, age and level of physical activity.
The daily requirement of the necessary calories for a full life calculated by the formula for each age separately:
- For young women from 18 to 30 years old: (0.062 x body weight + 2.036) x 240 x CFA.
- For middle-aged women from 31 to 60 years old: (o, 34x body weight +3.538) x 240+ CFA.
- For the elderly from 60 years: (0.038 x body weight + 2.755) x 240 x CFA.
Lyle McDonald's formula for calculating daily calories
According to Lyle McDonald's formula, those women for whom the behavior of their body in response to dietary restriction or increased exercise can be calculated can be calculated. The formula is based on the metabolic rate (weight loss occurs quickly or slowly), the thermal effect from the food consumed and from physical activity.
For women whose metabolism takes place at a slow pace - 31 kcal. For those with a fast metabolism - 33 kcal.
K kcal x Weight in kg. = the rate of calories needed per day. K in this formula is a fixed amount of required calories consumed per 1 kg of human body weight.
Harris-Benedict formula for calculating the calorie content of a diet for weight loss
The Harris-Benedict method for calculating the rate of calories a woman needs per day is based on the Basic Metabolic Rate (MBR).
(655 + 9.56 x body weight) + (1.85 x height in centimeters) - (4.68 x age)
Muffin-Geor formula for calculating the calorie content of a diet for weight loss
In 2005, nutritionist Muffin-Jeor, based on years of research, developed a formula that is still considered the most optimal. With its help, it is possible to obtain the most accurate information about the amount of calories received per day for a specific person.
9.99 X weight in kg + 6.25 X height in cm - 4.92 X age - 161 = calories per day
Why can't you eat the same amount of calories every day?
Control over adherence to the norm of calories consumed by a woman per day is the key to her weight loss. A diet built as part of a healthy lifestyle affects not only health, but also the emotional background. Half a Snickers, eaten after a diet lunch with green tea, carries 130 calories, and positive emotions for the rest of the day.
Mono diets calling for fasting days or for a long time to consume the same foods with the same amount of calories carry the effect of a time bomb.During the period of nutritional restriction, the body does not receive the required amount of energy urgently slows down the metabolism.
Food affects blood insulin levels in different ways.
Eating an extra portion of green vegetable salad will not harm your figure like 2 sausage sandwiches. If you consume the same number of calories, you can put the body into a state of stress, in which any food will be considered as energy necessary for a reserve for the future and stored on the stomach or hips.
How to determine the level of physical activity?
The coefficient of physical activity must be at least 1.75. This is the minimum percentage that human body movements are included in. If, in the calculations, the rate of calories per day for a woman in percentage, below this threshold we are already talking about physical inactivity and the negative consequences arising from it on the woman's body.
It's not just a visit to the gym or a morning run. A long way to work or the subway, covered by a brisk pace, climbing the stairs of a multi-storey building, active daily walks with a child - this requires certain energy costs.
The level by which physical activity is determined is the number of calories the body burns each day. To facilitate the calculations, the average components were derived, with the help of which, according to a personal assessment of physical activity, everyone can use them in calculations.
Physical activity falls into three categories:
- Low - sedentary 1.4
- Medium - with little physical activity - 1.6
- High - when women are engaged in hard physical work, or devote a lot of time to doing any kind of sports - 1.8
Physical activity levels combined with baseline metabolic rate indicate the body's energy expenditure per day.
How to compose a diet in accordance with the calorie intake?
Despite the seeming complexity, compiling a personal diet according to the calorie norms necessary for a woman per day is available to everyone:
- The table of food calories is being downloaded
- The scales are purchased
- A custom table is compiled, which will display the most complete volume of products that can be used daily.
- Based on the formulas, the diet already used is calculated.
- Do not lose heart if the resulting figure is far from the calorie norm. It may be worth getting a small, colorful dish that can hold a smaller portion of food.
- By reducing the number of servings to the maximum, reduce by another 500 calories.
- Having started to eat in this way, it is worth remembering that the body needs time to rebuild.
It is necessary to firmly understand the main rule of reducing calorie content is possible only by reducing the amount of carbohydrates or fats. You can't cut back on vital proteins.
The diet should contain enough omega 3 fatty acids, proteins and vitamins:
- Fat cells are used in the body as a storage site for toxins.
- Water with the addition of lemon, juices from green vegetables and fruits wash the body.
- A lot of greens, vegetables and fruits.
- Sprouted wheat.
- Fiber, essential for the intestines.
Multicolored vegetables are an aesthetically pleasing-looking dish. Each color contains its own composition of bioflavonoids that affect the body in different areas. You need to take care of your intestinal health. Problems with the digestive tract entail hormonal imbalance, problems with weight gain.
In conclusion, it should be noted that it makes no sense to put yourself in a strict framework of adherence to the daily calorie intake. Severe restrictions in a stressful situation for the body can lead to disturbed sleep patterns or insomnia. Insomnia is associated with an increase in the stress hormone cortisol. By controlling stressful situations, weight is simultaneously controlled.
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Smartphone applications, calculating the daily calorie rate that will help a woman who is striving to maintain a figure or bring it to perfection, are designed to facilitate control over this process.
Get complete information using applications:
- Calculation of the allowable intake of calories on an individual basis.
- Calorie count of consumed foods
- Serving Protein, Carbohydrates and Allowable Fats
- Approved Product Lists
- The ability to enter information about physical activity into the database and receive a calculation of the calories burned.
- Control over water intake necessary to improve metabolism.
Each app has table charts and guidelines for use.
My FitnessPal
Characteristic:
- The application is the leader in downloading on the Internet. Contains in the database more than 6 million product names, which are constantly updated.
- The application includes a barcode scanner.
- Complete statistics on fats, proteins and carbohydrates, as well as the calculation of cholesterol.
- The ability to enter a personal training program with a full calculation of cardio exercises and strength loads.
- Enter information into an individual diary on the computer and phone at the same time.
There is a free option, additional developments require payment.
Fat Sekret
Free app without ads and subscription offers.
Characteristic:
- Products that can also be identified by barcodes are grouped into separate categories based on their location (shops, restaurants).
- Upload photos of products and receive information about the content of cholesterol, sugar and the entire set of components.
- Diary showing exercise and calories burned.
- Of the meals, only a few components of breakfast, lunch and dinner.
Easy Fit counter
With limited nutrition, as a bonus, you can get a pleasant looking program that causes a lot of positive emotions.
Characteristic:
- Statistics are animated, brightness and 24 colors can be adjusted.
- After adding a dish, get a complete breakdown of food content in the form of a pie chart, track it in the form of a calorie counter.
- Once you have set the desired goal (weight loss, weight gain or diet) and the program will calculate the required number of calories and physical activity.
- A simple food diary with fun icons and exercises.
- The program is strictly confidential, there is no access and collection of personal information, everything is only on the phone.
Video: calorie intake per day for a woman
How to calculate the calorie intake per day for a woman, see the video clip:
How many calories per day do you need to lose weight: