You can calculate the need for calories in different ways: if there is a little extra weight, then count it right away at your ideal weight, if a lot – then count it at an intermediate goal. You can count on the current weight, taking into account the calorie deficit. These methods are used in nutrition and in their own good. Knowing your ideal weight, it is easier to control your own volumes and get rid of extra pounds, but the diet for the current weight is easier to adjust. Choose a more convenient option to calculate the daily calorie needs.
Calculation of calories per target weight (if you have a little extra weight)
So, in order to gain the ideal weight for you, you need to stick to the number of calories that you need to maintain your ideal weight daily.
What is your goal? ________ kg
Multiply this weight by:
- 27 – If you are not involved in sports at all and your work is not related to physical labor;
- 29 – If you occasionally play sports (maybe on weekends you play tennis or swim in the pool);
- 34 – If you regularly go in for sports (swim, run or go for walks from half an hour to an hour at least 3-4 times a week);
- 37 – If you play sports almost every day and quite intensively;
- 42 – If you play sports every day and are very intensive or at work busy with hard physical labor.
I want to weigh 70 kg. However, I do not do sports. Then:
That is, in order to weigh 70 kg I need to consume no more than 1890 kcal per day, at the same time, it is desirable to move or do fitness every day.
Calorie calculation for intermediate target weight (if a lot of excess weight)
If you have a lot of excess weight, do not set yourself a final goal immediately, set intermediate ones. If you weigh 80 kg, then when calculating the daily caloric content, be guided by the target weight of 75 kg, even if your final goal is 50 kg. Accordingly, the daily rate of calories count on the intermediate weight. Why do this? And that was where to reduce caloric content further. Imagine you reduced the calorie content immediately to your ideal weight. For the body – it is a big stress, fasting. Of course, at first he will give well, but very soon he will decide that he needs fat himself, and not only stops losing weight, but also enters saving mode. Therefore, you need to consume the daily calorie intake at an ideal intermediate weight.
Calculation of calories per actual weight
There is also the option of consuming caloric intake for your current weight with a calorie deficit of 10-15%. That is, you calculate the calorie intake to your current weight:
How much do you weigh now? ________ kg
Multiply this weight by:
- 30 – If you lead a sedentary lifestyle (home, office work, home again);
- 31-37 – If you train from 3 to 5 times a week (workouts in the gym, group classes). The more often and more intensely you train, the higher the number you choose;
- 38-40 – If you lead an active lifestyle (exercise daily or your work is related to physical activity);
- 41-50 – If you exercise 15-20 hours a week or your work involves hard physical labor.
The resulting figure must be adjusted to the goal. If the goal is to lose weight, then subtract from it 10-15%.
I weigh 70 kg and go to group classes three times a week. Then:
That is, if I weigh 70 kg now, then it is necessary to reduce calorie intake by 10%, which is no more than 1953 kcal per day.
Recommendations for calculating the caloric content of the current weight
Nutritionists advise first to focus on a deficit of 10%, but to switch to proper nutrition, eliminating from the diet of sweet, fatty and flour foods. As mentioned above, at the beginning of losing weight, the body readily gives up weight, but then the process slows down. Starting to lose weight with a 10% deficit, you leave yourself room for maneuver in the event that weight loss slows down.
Which way is better?
Each method has its supporters. The calculation of the target weight allows you to always stay focused on losing weight and not to overeat. A calorie calculated on the actual weight, it is easier to adjust – to the target weight can not reach, when the actual allows you to more accurately determine the current needs of the body.
How to adjust the results
If you do not lose weight with the calculated number of calories, reduce your daily diet by 100 calories and add on the same amount of physical activity. A week, watch the weight in this mode. If you have at least 100-200 grams of "plumb", stay another week in this mode and so on until the weight is in place for 2 weeks in a row. Why two weeks, not one? Yes, because in the first week it might just have been something they ate and did not notice, or some other physiological factor influenced
Be honest with yourself, keep a diary of weight loss, track the calorie content of your diet and try to be more mobile than you are now. Carefully read the labels on the products. As a rule, information is given for 1 portion or per 100 grams. Compare with how much you actually consumed, perhaps 2 or more servings.
After two weeks, you can again apply the scheme “reduce your daily diet by 100 calories and add the same amount of physical activity”.
Why not lose weight fast?
Remember that you can not lose weight quickly, especially those who have severe obesity. Why? Yes, because with obesity, and often our internal organs are also surrounded by fat, he supports them. If you lose weight slowly – 2-4 kg per month, the organs will be quietly freed from fat and nothing terrible will happen, it will become easier for them. If you lose weight dramatically, the fat support of the organs will disappear abruptly and you may have organ prolapse. It’s very scary. Do not allow this.