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Necessary calories per day for weight loss. Additional calories for weight loss

Olya Likhachova

Beauty is like an expensive stone: it’s simpler, it’s more expensive :)

31 ber. 2017

Zmist

It is not so easy to reach stringiness, it’s more smut to reach the rules of the day. Obov'yazkovo is necessary to increase physical fitness, to balance the body's diet, to choose the most consistent and healthy daily routine. In addition, in order to reduce the mass, it is important to check the calorie content of the products, protect your weight, growth, age, specifics of speech exchange and other parameters, to determine how many calories you need to eat, to lose weight.

What does calorie intake mean for weight loss

Dietologists for weight loss encourage the advent of the offensive rule - the daily calorie content can be deficient, so that you need less calories, lower consumption. With this, for a safe consumption of food, a shortened calorie content of 20% for production is allowed. Deyakі zanizhuyut kіlkі іn kіlіkі calоrіy і more і more, schоb to reach іѕ ѕhvidkіh results, аlе іt thаt thаt іѕ thаt саn negatively hаѕ signified tο zdorov'ї. To find out, I need calories for weight loss, follow:

• calculate how many kcal you can live in a day (for help with online calculators or for help with one of the basic formulas described below);
• correct the necessary supplementary calorie deficit, so that you have fewer calories to eat, so you lose weight.

Additional calorie allowance

The average daily rate of reduced calories is 2000-2500 kcal for women and 300-400 kcal more for men. Behind the words fakhіvtsіv, schob throw off the vaga, spozhivannya їzhi it is necessary to live in such a way that the additional calorie content does not exceed the given numbers and does not decrease below 1500 kcal, otherwise you can earn a disease. Such a norm of calories for the day is already limited, the shards of the skin of the body are resurrected, revealing individual characteristics. For an effective result, it cannot be ignored when prescribed how many calories are needed per day for weight loss.

Additional calorie allowance is provided for additional formulas, which include:

• coefficient of physical activity;
• vіk;
• spist;
• an indicator of the exchange of speeches.

How many calories do you need to live on a day of life

Trochs are less, lower for a person a daily norm of calories per day for a woman, which is explained by the facts of the overrun of physiological processes in their organisms. In addition, vіdminnostі umovlyuyuyutsya activity strong and weak statі. An average indicator of the additional calorie norm for women, according to the WHO, є 2000 kcal. The exchange of speeches is progressively consistent, and the body no longer has such an amount of energetically valuable energy, so the menu of a young girl and a summer pan with the same parameters can be challenged.

There are a lot of formulas for eating caloric content of eating, for example, biometric indications, activity level, type of activity, vik and in. Vіdpovіdno to the average rule, if the body is grown up people stained 1 kcal. So, in order to take the norm, you need to multiply the mass of the body by 24 years. For example, a woman from a zayvoi vaga (75 kg at 165 cm tall), in order to lose weight, is guilty of eating less than 1800 kcal.

With this, in order to lose weight, it is important to protect the woman's way of life. So, for low-grade women (with a sedentary job and a minimum of sports, or for yoga in the daytime), the next step is to reach the offensive calorie content:

• 18-25 years - 2000 kcal;
• 26-45 years - 1800 kcal;
• for 45 years old and older - 1600 kcal.

For the presence of systematic light physical challenges (trival walking, short runs 2-3 times a day, swimming) you can ask:

• 18-25 years - 2200 kcal;
• 26-45 years - 2000 kcal;
• for 45 years old and older - 1800 kcal.

The diet of active women can be folded for the following foodstuffs:

• 18-25 years - 2400 kcal;
• 26-45 years - 2200 kcal;
• age 45 and older - 2000 kcal.

How many calories do you need to live on a person's day

Vidpovidno to zagalnopriynyatih norms, the young man should be charged 2400-2600 kcal for doba. For older people (30-50 years old) the norm is 2200 calories, and for summer people - no more than 2000 per day. Indicate the numbers are clear, the signs of physical activity and the way of life among different people are reminiscent. How much energy do people need for food, to lose weight?

In order to find out, as a way to save calories per day for a person who is more suitable, it is better to spend rozrahunka for the help of a simple formula. For this number of people, multiply by 20, remove the number - the norm of calories, as required by people (without improving physical activity). When exercising for sports, increase the calorie intake with an offensive rank: add 5 kcal for the skin fiber of cardio-advantage to the additional number, for the muscle fiber of strength training - 10 kcal.

How to lose calories for weight loss

The main rule that helps to lose weight is to spend more energy, lower your body. If so, the skin of a person may have their own balance of calories, but it is easy to determine the individual number of calories for weight loss. It turns out that you need a vlasnoy vaga, so that you can correctly use the amount of energy for the basic exchange. The formula looks like this: vaga body x 20 = indicator of the base exchange. For example, a person with a weight of 60 kg is obliged to take 1200 kcal, and if you want to lose weight, then it is necessary to speed up the value by 200-300 calories.

Prote kіlkіst kіlkіst calorіy per day for shudnennya mоzhe zmіnyuvatisya, zaleno vіd moreover, chi vede na active way of life. To calculate the required number, subtracting the average result, multiply the indicator of activity:

• 1.5 - for people who are engaged in physical practice, as they may be good at training;
• 1.4 - for people who regularly go in for sports (minimum - three times a day);
• 1.3 - for office workers, who rarely have physical ambition;
• 1.2 - for inactive people, from a serious zayva vaga.

Muffin-Jeor formula

This method of rozrahunka is important for the exact and victorious for the correction of the vag. The formula for the main exchange of Muffin-Jeor may look like this:

• for people: main exchange rate (GO) x mass body + 6.25 x height (in cm) - 4.92 x vіk + 5;
• for women: GO x vaga + 6.25 x stature (for divs) - 4.92 x vіk - 161.

Under the main exchange, a lot of calories are consumed, as they are spent during the day, and at the same time, they help to spalyuvat physically active activities (sports, dozville). In order to improve the amount of new energy, the maximum value can be multiplied by the coefficient of physical activity of a person:

• passive - GO x 1.2;
• insufficient level of activity (up to 3 workouts per day with a sedentary way of life) - GO x 1.375;
• pomirny ryven activity (3-5 to do sports for tyzhden) - GO x 1.55;
• increased activity (6-7 trainings) – GO x 1.725;
• above the high activity (schodennі vantazhennya) - GO x 1.9.

Harris-Benedict Formula

This is an old way of eating calories: changes in the way of life have led to the fact that the Harris-Benedict calorie formula depends on energy consumption by 5-10%, moreover, the greater the power of a person, the show is greater. How do you work as a bastard for the help of which method? Butt:

• for people, the indicator of basic metabolism is calculated as follows: 66 + (137 x wag) + (5 x height in cm) - (6.76 x vk) x coefficient of physical activity;
• for girls: 655 + (9.6 x wag) + (1.8 x height) - (4.7 x vk) x coefficient.

Ketch-McArdle formula

The Danish method of calculating fat in the body does not depend on the individual parameters of a person, whether it be growing or growing. The formula for this may look simple: 370 + 21.6 x X. The formula “X” has the weight of the body without fat loss. Such examinations are often carried out at clinical minds, with vicorista and vagi chi merezhev calculators. The remaining value is also multiplied by the coefficient of physical activity. Butt: a person with a mass of 40 kg (without fat gain) is obliged to spend a day (370 + 21.6x40) x 1.2 \u003d 1879 kcal.

Rozrahunok calorie norm

For an additional formula, that table of additional calories can be calculated how much energy you need to lose normal weight or lose weight. In addition, you can spend calories for weight loss online, for which special calculators have been created. How many calories do you need to lose weight? For grown-up people, it is recommended to increase the amount of kcal by 20% less than the amount taken out in case of rozrahunka result. For children up to 10 years old, it is necessary to consume 1800-2000 kcal, in order to lose weight, and for a child, the maximum will be 2300-2500 calories.

What is the main exchange

In order for the body to be able to perform all functions normally, it needs energy, as it should be seen from the hedgehog. It is stained with rozumov, physical activity, and inspires the victoria of basic physiological processes (breathing, beating of the heart, etching). The main exchange is the whole amount of energy, which is necessary for the life of a person for the peace of mind (for the daytime, whether it be activity) and for a comfortable temperature. Chotiri factors are poured into this show - masa, state belonging, age of people.

How many calories are consumed per day

Be-yakі dії vymagayut vitrati energy: її more entered the body, lower it was stained, on the body the surplus is deposited at the look of fat folds. So, the vaga of a person to lie down in the middle of the calorie content, diet and physical activity. In order to save a healthy amount of calories for the day, it is necessary to know how much energy is spent with this chi and other activity. For a sleeper, we get close to 65 energy units per year, which is probably less than brains, for example:

• sleep three times less than 8 years;
• the temperature of the body is resting at the boundary of the norm;
• the person was not shy until the stress of the hour of the day before;
• before going to bed, they did not get used to carbohydrates chi fat.

Vitrata energy pіd hour of work and deposit due to її specifics:

• with unsteady / sedentary work, vitrata for 8 years to become close to 550 kcal;
• vikladachі, vchiteli those іnshі people, occupied by a hromadsk work, spend more than 1000 calories;
• workers with peace-and-important practice streak 1500 kcal;
• occupied by an important practice, people and professional athletes spend over 2000 calories.

Navigata Dop -Maga ryuvati fat: when you have been stained up to 200 enerstic lods for the year, and pіd hour of Shvidko - near 300. The middle of the middle, they focus on them VAGA I Zrostannya people hour of walking. People of the middle vag stained glass at different times see the same number of calories per year:

• Rozmov - 90;
• in the recumbent position - 69;
• reception їzhi – close to 70;
• big pidtyuptsem - 380;
• swimming - 200-400;
• volleyball - 298;
• dancing - 360;
• more big - 380.

How many calories do you need to eat for weight loss

With the need for a larger amount of energy in the body, lower energy consumption, fat prosharok increases on the body, which is a reserve reserve of strength and can be used in case of a deficiency of color. In order to save money, and, navpak, lose weight, it is necessary to speed up your life. It is important, moreover, to increase the same amount of color, so that the body does not drive to store fat.

How many calories do you need to eat to lose weight? The norm for the skin is different; In view of the taken result, 10-15% is seen, which means that it is not necessary to lose weight. It is required to speed up by 20-30% the number of calories per day for losing weight, in order to achieve a significant congestion. It is not possible to overstep this threshold, otherwise it is possible to be healthy.

To lose weight faster, supplement the diet with regular sports activities. The zigzag method will help you fix the plateau effect, which is often blamed on quieter ones. Vіn polagaє y cherguvannі kіlkostі spozhivanih calorіy protyazhnya. Fahіvtsі recommend to eat even worse in one of the days (because after exercise) more calories, and then turn back to diet.

The additional norm of calories is the total number of calories, as it is permissible to spend the day without stroking. Losing weight following such a scheme at the time of diet, we will act correctly. With such an approach, you can save a variety of foodstuffs without interfering with your loved ones. Obviously, you will need to roast a skin tsukerka and a sandwich from white bread at your menu.

Calorie intake for weight loss during the diet period, you can use additional formulas manually, or you can use our online calorie calculator. It is enough for a pidrahunk to show his life, your age and growth. Until your respect, the formulas of leading nutritionists will be presented, so there is no doubt about their accuracy. This article will help you choose the right path for losing weight, getting the exact calories for your skin day. So you know the basic rules for folding your menu. A balanced diet and an accurate calorie intake are the two main ones that are important, as they add to the step of winning the fight.

Online Calorie Calculator

weight loss calculator

Calculator rozrahunku KBJU

Your vіk	0-3 min. 4-6 min. 7-12 min. 1-3 years 4-6 years 6 years (schoolchildren) 7-10 years 11-13 years 14-17 years 18-29 years 30-39 years 40-59 years 60-74 years older than 75 years
Sublog:	Vagіtnі: so yearly (1-6 months) yearly (7-12 months) vagіtnі: no Your vaga have kg.
Your physical activity	slight physical activity light physical activity moderate physical activity high physical activity higher than high physical activity

Vitrate Calorie Calculator

Why is it necessary to spend calories

Dairy products

PRODUCT	BILKI	FAT	Carbohydrates	kcal
Kefir low fat	3	0,1	3,8	30
Fatty kefir	2,8	3,2	4,1	59
Milk	2,8	3,2	4,7	58
Ryazhanka	3	6	4,1	85
Sour cream 10%	3	10	2,9	116
Sour cream 20%	2,8	20	3,2	206
Sirki ta masa sirni osoblivi	7,1	23	27,5	340
Sir of Melting	24	13,5	0	226
Sir low fat	18	0,6	1,5	86
Mayonnaise	3,1	67	2,6	627
Roslinne oil	0	99,9	0	899
Vershkov oil	0,6	82,5	0,9	748

Bread and cereal

Vegetables and fruits

PRODUCT	BILKI	FAT	Carbohydrates	kcal
Zucchini	0,6	0,3	5,7	27
cabbage	1,8	—	5,4	28
cauliflower	2,5	—	4,9	29
potatoes	2	0,1	19,7	83
Carrot chervona	1,3	0,1	7	33
Ogirki	0,8	—	3	15
radish	1,2	—	4,1	20
Salad	1,5	—	2,2	14
Buryak	1,7	—	10,8	48
Tomati	0,6	—	4,2	19
Spinach	2,9	—	2,3	21
Banani	1,5	—	22,4	91
Cherry	0,8	—	11,3	49
Pomegranate	0,9	—	11,8	52
Pear	0,4	—	10,7	42
Apple	0,4	—	11,3	46
Orange	0,9	—	8,4	38
Grapefruit	0,9	—	7,3	35
Lemon	0,9	—	3,6	31
Grape	0,4	—	17,5	69
Raspberry	0,8	—	9	41

Dried fruits and beans

Meat

PRODUCT	BILKI	FAT	Carbohydrates	kcal
Lamb	16,3	15,3	0	203
Yalovychyna	18,9	12,4	0	187
Rabbit	20,7	12,9	0	199
Pork is lean	16,4	27,8	0	316
Pork is fatty	11,4	49,3	0	489
Veal	19,7	1,2	0	90
Yalovich Serce	15	3	0	87
Yalovichi language	13,6	12,1	0	163
Pig's liver	18,8	3,6	0	108
Pig's heart	15,1	3,2	0	89
mov piggy	14,2	16,8	0	208
Indiana	21,6	12	0,8	197
kuri	20,8	8,8	0,6	165
jocks	16,5	61,2	0	346

Kovbasnі virobi

eggs

PRODUCT	BILKI	FAT	Carbohydrates	kcal
chicken egg	12,7	11,5	0,7	157

Fish and seafood

Solodashchi

Vykoristovuvat calorie drinker is necessary during the diet period, and during the process of great eating. Golovne - ce suvoro step for the minimum and maximum threshold of daily coloration. Precisely, the piss in the process of losing weight is the guarantee of the correct and balanced eating.

Safe lowering of the vaga:

Number of calories needed per day: $( ccResult.safeCalories )

Necessary $( ccResult.safeDays ) days

$( -ccResult.safeWeeklyGrams ) in tyzhden, $(-ccResult.safeMonthlyKgs) kg. at the month.

Zigzag calories:

Extreme reduction of the vagina:

Daily Calories Required: $( ccResult.extremeCalories )

Necessary $( ccResult.extremeDays ) days for weight loss from $(ccData.currentWeight) kg. up to $(ccData.goalWeight) kg.

$( -ccResult.extremeWeeklyGrams ) in tyzhden, $(-ccResult.extremeMonthlyKgs) kg. at the month.

Zigzag calories:

× You can choose products for the required number of calories (as well as proteins, fats, carbohydrates and bread units) in our . And to reverse it, you have an overworld vaga chi fat can be in .

Zaiva vaga is a serious cause for concern. Tsya problem today hvilyuє rich people. The topic of losing weight is discussed with particular interest in the case of a woman. People, as a rule, suffer because of the manifestness of complexes, they cannot value themselves and accept the power of reach with the whole world. Stink to stay on a diet, surround yourself in boroshnyany and licorice, inexorably shy away the calorie content of products. The stench establishes the norms of extra calorie savings and they try not to go beyond the її interі. The frames become hard for an hour, so that it is impossible to trim them for a long time. Fans of different diets often reach a critical point, as if they were the owner of an incorrect health. Deyakі especially indifferent natures to be afraid of allowing themselves the zayviy shmatochok of the beloved strava and are encouraged to instill in the necessary number of їzhі.

It’s good for someone to put oneself on the task of throwing off the zayva vaga, but not everyone comes to the bagan’s mark. In order to achieve the result, it is important to correctly increase the rate of calorie reduction per day, and then systematically increase your diet. For the help of a special calorie calculator, you can unravel the amount of the additional norm. It’s not easy to make a change: it’s better to enter additional numbers in the assigned field so that a long-term plan for weight loss appears.

Five formulas rozrahunku

On the site, methods of losing weight are suggested, so you can choose for your situation. Usy є five formulas of rozrahunku: Mifflin - San Zheor, Harris - Benedict, Ketch - McArdle, Tom Venuto and the formula of the All-World Organization for the Protection of Health. All the stinks are directed at the implementation of one thing - emaciated, systematically lowering the vag. It is important for those who formulate to look at different methods on the body, to show their own version of the day, day, month. In a specific skin type, the koristuvach can independently take a decision. You can pogodzhuvatisya chi nі z proponovannym minds, robite vysnovki, analyze data. So the calorie zigzag ranks show the necessary number of calories, so that you can live in the day.

Safe lowering of the vaga

When folded rozrahunka koristuvachevі importantly choose the way, like a vіn dіyatme: the shvidka is thinner or smoother. It is safe to reduce your weight so that the additional norm can be less than 1200 calories per day. This is the most sparing variant of lifting your body in a miraculous form. Weight loss is due to a natural rank, the process is not accompanied by strong smoky faces. It's just that a person starts to calm down a little less than an hour and comes to an estimated result. Timchasovі interі can roztyaguvatsya on m_syatsi and rocky(because it’s necessary to throw off a lot of kilograms), then the effect, as a rule, of straightening out on a long-term perspective.

More sensible people choose the safe option. Here you will not be able to risk your health and gain a lot of strength to fight against a powerful organism. Rozrahunok is formed in such a rank that the person practically does not feel any spiritual and physical discomfort.

Extreme reduction of the vagina

Sometimes throw off the vagary vaga is necessary terminovo. Tse vіdbuvaєtsya then, if imіchaєtsya kakys important zahіd chi podіya. At such a time, a person does not have a necessary reserve of an hour to check. It is necessary to create a literate bastard of additional norms in order to unscrupulously dotrimuvatysya the intended mark. Vіdstupati vіd minds is unacceptable. Rozrahunok yakraz and will be on the willfulness of specialty, on the ability to develop oneself in gastronomic pleasures. On a day with this option, you are allowed to consume less than 1000 calories. Rozrahunok held individually, fallow indicative of wild activity and outward position.

It must be said that the effect of such a thinning is even short-lived. The pardon of the wealthy of people is due to the fact that the stench is too eager to turn on before the process. It’s impossible to razrahuvat that transfer such nasledki like the trash of self-esteem, depression.

Why deakim so i do not dare to lose weight

Most people want a good result for the minimum investment of zusil. The stench will clear the lowering of the vag from the onset of the wound after making an important decision. But then, don’t force anyone. Deyakі pomenayut marnuvati yourself, vimagayuchi nega and shvidkih showcases thin. Women for an hour set their own standards of unattainable norms, and that will be punished by everyone and the skin for an unfair share. Htos vіdmovlyаєєєєєєєєєєєєєє їжі kіlka dnіv dnіv sleep, bringing himself to the hungry indiscretions. Such a behavior cannot but negatively affect the state of health. It is important to know how to act correctly in front of him, how to break on the road. Someone is rich enough to give up even before that, how to crush the first crochet. The very same stench and dosi perebuvayut there, zvіdki kohl planned rozpochati vpevneniy Rukh in advance.

The most important thing is to learn how to set a mark and go before it in small steps. No one is in a position to dream of a great interlude of time, to grow a streak-like groove. It is not necessary to constantly bark at your own expense. Take a look at your diet, but don't make rash little ones. Rise up the power of privatility - now, nasampered, act in the face of rude, destructive criticism, like a soul, if you don’t know how to develop specialness, don’t help people to practice over themselves.

In this rank, try to rozrahuvati for the proponated scheme, you can hunt the skin. It is only necessary to remember about those who are emaciated daily and individually and in all proceed in a different way.

Іsnuє sprat ways to throw off the supernatural vaga. It is based on the creation of a deficiency of additional calorie content of the diet against the equal, vitracheny of the life-changing.

Ways to lose weight

Fallow in the opposite way, losing weight while reducing the amount of calories changed and ingesting water, fat or ointment.

Acts of these methods of care for health:

• znevodnennya unsafe life;
• The consumption of m'yazіv is accompanied by an increase in metabolism.

Therefore, the task of the correct way to lose weight is to save dirt and lose fat. Tse vimagatime change the way of life, especially if you want to get stuck in a new vase.

1. Starvation. The organism is obliged to take away the life of speech for functioning. Outside of the inclusion, it’s more possible for a short term and under the doctor’s eye. Otherwise, blame the threat to the life of people.
2. Tablets for weight loss. There are no universal buns to help you lose weight. Whether or not the speeches that are accepted can negatively affect the health of your heart and nervous system. Fatty pills, which are used in sports eating, are mainly used in combination with regular exercise and healthy eating.
3. Low calorie diet. Popular diets, which are promoted for weight loss, are rated by doctors as unhealthy eating with an unbalanced warehouse. Trivale dotrimannya such diets lead to problems for health, lowering the skin, hair and nails.
4. Tea for weight loss. So, let's take revenge on a set of herbs that will bring to the enduring effect. Trivale vzhivannya tea to produce until the day of the body, problems of the herbal tract and problems in the robotic intestines.
5. Properly eaten and physically addicted. The only correct way to lose weight, in which training is to irritate the body to spit fat, and m'yazova mass is supported by the help of adequate eating. As a result, the body increases its metabolic rate and effectively burns calories.

How to unravel calorie content

If you're serious about losing weight, you'll need to build up your daily calorie intake in order to create an energy deficit that is necessary for your energy use.

Reveal respect, which will be individual for a skin person. Call people to lose weight, living close to 1200-1500 calories. However, even though you are regularly engaged in the gym, such a quantity may be insufficient and you will constantly feel hungry.

The next parameters are necessary to cover the hourly rozrahunka of the additional calorie content:

1. Vik. Since then, the speed of metabolism is changing, the body needs fewer calories to work and lose weight.
2. Stream vaga. The need for calories is determined by the flow of people. When you lose weight, it is necessary to periodically resuspend the necessary amount of calories, the shards will change at once with the thrown off kilograms.
3. Sublog. Women need less extra calories, lower for people. In addition, hormones in the woman's body galvanize the process of emaciation and make it less intense in a woman's body.
4. Statue type. Knowing what type of statue - endomorphic, mesomorphic or ectomorphic - you can choose a suitable eating plan and training, which will speed up the process of fat burning in the body.
5. Steps of physical activity. As a rule, active people put on less fat and more meat in the same way, which is the sound of a sedentary way of life. The high volume of m'yaziv in the body ensures greater basal metabolic rate and more efficient sparing of fat.

Rozrahunok additional calories

To lose weight, it is necessary to focus on the number of calories, so that you can keep up during the day.

To clarify the meaning, increase your basal metabolic rate to BMR (Basal Metabolic Rate) - the amount of energy that the body needs to calm down.

Close to 60% of calories, which helps us to maintain the basic functions of the body.

On the show BMR vplyvayut vіk, zrіst, vaga that become people.

Women:

BMR= 447.6 + (9.25 xweight in kg) + (3.1 xlength in cm) - (4.33 xvіk u rokakh)

People:

BMR= 88.36+ (13.4xload in kg) + (4.8 xsize in cm) - (5.68 xvіk u rokakh)

Multiply the value of the BMR coefficient, which reflects the activity level:

• 1.2 for a sedentary way of life;
• 1.375 in times of light activity: 30–60 strands of fine butt quarry;
• 1.55 for a quiet, average activity day with 3-5 sessions per day at the gym;
• 1,725 ​​for active people with a minimum of 60 minutes of exercise.
• vіd 1.9 to 2.5 for more active people and athletes, like 60 minutes of average activity during the day with 60 minutes of training at the gym.

The negative result gives an accurate assessment of the number of calories, as it is necessary to calm down, in order to improve the flow of energy.

To lose weight, it is necessary to create a calorie deficit of 10-20% of the estimated value.

Don’t change the day’s calorie content less, lower than 1200 calories, otherwise the body will starve, which will threaten with unacceptable traces.

Having killed the motherfuckers in such a rank, you will speed up the additional calorie content by 500, for a day you will lose a lot of money. You can increase the amount of physical effort to save up to 500 calories per day. Yakshto poddnuvati offended ways, you reach the result better. However, it is not recommended to drop weight more than 1 kg per day - it may not be safe for health.

Calorie - pale to the body of a person. As soon as the body gets warm, it is seen warmly, and the amount of energy is reduced by calories. People need to eat in order to live, but not to the point.

Like everything else, there is a need for the world, too many calories lead to obesity, and not enough to waste, and those, even more, bring that illness to unacceptable nasledkіv.

Calories are a source of energy, unused calories are lost from the body like zavy fat.

And in times of lack of energy, the body is now self-destructive, switching to an economy mode and using energy only to support life, exercising other functions of the body until the shortest hours. More often hair and teeth fall out, menstruation falls on a girl.

The main exchange of speeches

In order not to be stuck with these traces, it is necessary to know how much energy is spent on the good of your body. Energy is spent on the functioning of an organism: the work of legends, organs of etching, the brain, and m'yaziv.

The more that intensive person collapses, the stronger yoga Rozum's activity, the more you spend calories per day.

How many calories do you need to live in a day? For the cob, it is necessary to understand, how much calories the body has to calm down.

One of the most popular formulas for calorie intake is 1 Kcal/year per kg of water + 10%. For example, if the mass of the body of a person is 55 kg, then the rozrahunok is clearly up to the formula looks like this:

55 kg x 1.1 x 24 (years) = 1452 kcal

Tsya kіlkіst є mіnіmum, zharchuyuchis lower for yaky, you can improve your health. This is what they call unregulated vitrati.

Regulation vitrates are called individual characteristics of vitrate energy. So like a century, a way of life, to become. This is also the role played by spivvіdnoshennia pochatkovoї and tsіl'ovoї vaga.

Additional norm of saving calories per day with improvement of individual features

The necessary norm of saving calories by a person for good is individual. Іsnuyut formulas, shchobi razrahuvati її. It is necessary to ensure that the norm is secured for a person with a normal vaga, so that you can support it.

Quiet, who is thinner and gaining weight, the norm will be shaken. The unity of the world grows in the formula in centimeters, and in the weight in kilograms.

Okremo develop formulas for people and women. Over time, the need for calories is also reduced, which is guaranteed for the formula.

1. Formula for women: 9.99 x wag + 6.25 x wreath - 4.92 x vіk - 161;
2. The formula for people is: 9.99 x wag + 6.25 x star - 4.92 x vk + 5.

Weide how many calories are needed for the production of people with singing parameters. And now varto take to respect your way of life and multiply the otrimane value by the relevant coefficient:

• Daytime activity: 1.2;
• Low activity: 1.45;
• Average activity: 1.55;
• High activity: 1.7;
• Promoted activity: 1.9.

Girls who are resting at the breastfeeding position save more calories. The gynecologist will help you to establish the exact norm, but if you call the women, they will require at least 2600 calories and up to 3500 on the remaining terms.

For children from birth until birth, call for about 800 kcal, until the second time 1300 kcal, up to three years 1500 kcal, and so giving about 200-300 years of life.

Well, I know, it’s all smart and necessary to be with a pediatrician, fallow with tendencies to a set of vaga, the rhythm of life and individual features.

Vitrati calorie table

In addition, for losing calories you can save less, you can drink more. Good, yakscho spared and the rhythm of life is active on its own. What about an office robot? It is also necessary to go in for sports and other types of activities.

Until then, there are a lot of butovyh types of activities to do it energetically. So why not pick up your own hobby actively knitting with knitting needles. How much can you spend calories, so as to win the singing kind of activity?

Axis of the table showing calories per year for a person with a weight of 55 kg:

Type of activity	Sleeps per year calories
Dream	50
TV review	55
Mitya pidlogs	96
Get active in sex	83
Robot in the garden	105
Prasuvannya	110
Dressing up a child	110
Stroller stroll	121
Bathing baby	149
Rankova gymnastics	165
Surfing	165
hoop wrap	165
Vantage car maintenance	179
Ride on horseback at a gallop	220
Aqua aerobics	220
Chopping firewood	237
belly dance	248
I choose to give birth	253
Showcase sport	275
Rafting	275
Ruhlivі igri with a child	297
classical ballet	318
Pokrіvelni roboti	330
Water skiing	330
Canoeing	385
diving	385
Goydannya press	406
Zumba	413
Big skiing from the approximate speed of 4 km/year	385
katannya on kovzan	385
sled sport	385
Big bastard on the mist	440
Brass sailing	550
Big zі shvidkіstyu 9.5 km/year	550
Bіg zі shvidkіstyu 12 km/year	688
Climbing uphill	710
Big on the slopes from the approximate speed of 8 km/year	770
Big zі shvidkіstyu 17.5 km/year	990

Calculation of indicators for active weight loss

How many calories do you need to consume per day to lose weight? If you are a person of the vlashtovuє її vaga, then you are guilty of simply dorimuvatsya otrimanoї higher figures.

And if you lose weight, then you need to reduce the number of calories you need to get, otherwise you will just stand on the floor.

For whom it is necessary to take into account your norm of calories 15-25%, fallow in the problem stage.

How to know if you need to lose weight for a few kilograms

If you need to lose weight, you can increase the deficit, but if you increase the calorie content of women, you can not become less than 1200 kcal, and men 1800 kcal.

It is important, the vaga of a healthy person is not guilty of changing the growth rate - 100 for a man, that growth - 110 for a woman. We’ll show more є IMT (index of body mass), you can calculate it using the additional formula: “weight in kg / size in m² \u003d IMT”.

For example, if you want to become 80 kg, and if you grow 165 cm, then the IMT will be 80 / 1.65? = 29.4. Dali need to look at the table.

According to him, a person with such parameters is overweight in the 1st degree. People need to lose 12 kg less weight. Vykhodyachi from it sled so, that with a growth of 165, it is more likely not to matter more than 68 kg and less than 50 kg.

Ale, such a pidrakunok does not guard the age of people with even low growth and narrow brushes. For those who are narrow-eyed, as well as for women below 1.55 m and for people below 1.68 m, it is necessary to take 10% for an objective IMT result.

Find out why wine is necessary and what to think about the new one, who is the winner.

About those, how to drink olive oil for real lies, and how you can lose weight with help, read Even more so knowingly!

Did you want to spend an exciting day on the water? Then read it in yakіy it is written, how to robit correctly. Success!

The most widespread reason for the appearance of the congestion of the vagina is a sedentary way of life and the excess of caloric content of the diet. Zayva vaga is no less an aesthetic problem, wine provoking a rich illness, changing trivality and aggravating the quality of life.

To that, if a person wants to lead a healthy way of life, it is necessary to lead the appearance of what he has created. To increase the body's need for calorie content by 50 kcal, people gain more weight.

If the product is needed in household minds, then you need kitchen electronics, stink to the gram, it’s not so expensive to make and become a good master in the kitchen with dotrimane recipes.

If you want to add calories for a few months, then let's get to automatism. And now, at a glance, you will understand how many calories your country has.

So do not forget to eat differently. Raznomanitno - tse does not mean that today is a trigger, but tomorrow it is a turkey, tse means that all product groups can be balanced. The body needs proteins, fats, and carbohydrates approximately 20/30/50.

Spivvіdnoshennia є razkovym, it's not necessary to do it fanatically. But all the same, the protein is not allowed to live less than 20 grams for production, so wine is a budive material and other essentials.

And the axis of weight loss of fats and carbohydrates can be changed, thus losing weight. And just for the sake of the diet, change the amount of carbohydrates, change the amount of fat, threatening health, especially for women.

It was like a scrawny on the back of the head, it was dry, and then it swelled, more for everything, the whole plateau. In order to break the plateau, to give the body a heartbeat, it is permissible once a day to sharply increase the calorie content.

Tse pracyuє not z usima. That one is full of joy, given it, you can not go to absolutely everyone, then you need a consultation with a faculty member. And it’s also necessary to listen to your body.