Eat right: how many calories you need per day

It is well-known that everyone who wants to lose weight, you need to limit the consumption of calories. On the day the female body should receive no less than one thousand calories, and the male body - one thousand two hundred. These are the "lower" norms for those who want to get rid of the excess kilograms.

Limiting the caloric content of the daily menu below this limit allows you to quickly lose weight in a short time, but this is mainly due to loss of water and muscle tissue, since the body processes it into energy much faster than the accumulated fat.

In addition, the menu that delivers a day less than the above-mentioned calorie rate, with long-term use harms health. This leads to a shortage of nutritional elements, threatens with gallstones and weakens the heart. Reducing the calorie content below 800 kcal per day affects the functioning of the brain and may soon lead to anorexia.

How many calories are needed per day for men and women

According to the World Health Organization, a man should eat about two and a half thousand calories a day with food. At the same time, for women, the upper limit is two thousand calories. It's about how many calories you need per day on average to keep a stable weight.

In general, the need for an organism in this or that amount of calories is determined by many factors. This is the age, weight, waist size and, naturally, the level of physical activity.

To calculate in practice, how many calories you need per day in each case, you need to solve this puzzle. It is necessary to take into account everything that is absorbed together with food, and that is burned. In order to solve this problem and learn how to perform the recalculation, consult a nutritionist doctor.

For a quicker and simpler calculation of how many calories are needed per day, there are special tables. They were developed by specialists, following the recommendations of the FAO, an international organization dealing with agriculture and food. Everyone can enter there their age, west, waist circumference and physical activity, in order to calculate how many calories have to be eaten per day.

There is another method for calculating the daily calorie rate.

1) The initial figure is your weight. We determine from it 20% (for example, with a weight of 50 kg, we need the figure - 10).

2) Next, you need to take into account physical activity. Choose the item that suits you and multiply the figure you got earlier by:

0.2 - if you have a sedentary job;

0.3 - in the presence of homework and small walks;

0.4 - if your day is moving;

0,5 - with regular sports.

The resulting number is added to what was received in the first paragraph. For example, when office work is small, so 10 X 0.2 = 2; 12 + 2 = 14.

3) Then the multiplied sum is multiplied by 10% to take into account the energy expenditure of the organism when digesting food 14 X 10% = 1.4.

4) Add all the results and multiply by 100: 10 + 14 + 1.4 = 25.4; 25.4X100 = 2540. This is the daily rate of calorie intake.

5) In order to take into account the age features, if you are over the age of twenty, 10% are deducted for every 10 years. For example, you are 30 years old, then 2540 - 10% = 2286.

Calories and nutrients

Good calories are those that provide the body with a variety of nutrients, and not only satisfy hunger. Without them, the proper functioning of the body is impossible, which is reflected primarily on the condition of the skin, nails and hair. The human body is the wonderful creation of the Supreme, but this miracle requires daily care. The basis of health and good condition is a daily balanced diet.

At times, we do not realize that the demands of our body are very high. To provide it with all the elements necessary for the proper functioning, about sixty nutrients are needed daily. These include amino acids, polyunsaturated fatty acids, macroelements (calcium, iron, phosphorus, iodine, potassium, magnesium, sodium, sulfur, chlorine), microelements (zinc, manganese, copper, cobalt, selenium, molybdenum, fluorine, nickel, chromium , Silicon, vanadium, titanium), as well as vitamins and various compounds (vitamins A, D, E, F, C, B1, B2, B6, B12, H, PP, folic acid, lipoic acid, para-aminobenzoic acid, pantothenic acid, Choline, rutin, inositol). The diet should also contain enough fiber that helps to remove toxins from the body and ensure the correct metabolism. Thus, it can be said that the better the food, the more nutrients it contains.

Taking such food, we not only fill the stomach, but also take care of the normal functioning of the heart, brain, eyes and bone system. Thus, if the food contains many nutrients, the calories supplied by it can be called good.