Additional calorie norm for a mature person. Additional needs of various groups of the population in calories. Daily norms of saving calories. For a motherfucker, the norm of calories per day is necessary for them to eat

The activity of a person is tied to glass energy. Її kіlkіst vymіryuєtsya in calories. For normal life, it is necessary to constantly replenish the body with energy, so as to get to the new one.

Dobova norm spozhivannya calorie lie down in the status, kind of activity and age of the people. For example, men need more energy per day, while women need less. And active young people, as they grow more and more, develop, spend more calories every day with older people.

Additional calorie norm for people

For active people

• up to 30 years old: 3000 calories;
• for 30 to 50 years: at the borders 2800 - 3000 calories;
• over 51 years: 2800 - 2400 calories.

For people with low-grade life style

• up to 30 years old: 2400 calories;
• 31 to 50 years old: 2200 calories;
• After 51 years, 2000 calories are sufficient for doba.

For people with a peaceful way of life

• 19-30 nights: 2600 - 2800 calories;
• 31-50 years: 2400 - 2600 calories;
• for 51 days: 2200 - 2400 calories.

Additional norm of calories for women

For peacefully active women

• up to 25 years enough to save 2200 calories for normal functioning of the body;
• at 25-50 years of age, an additional norm is recommended - 2200 calories
• older than 51 years: enough for less than 1800 calories.

With a low-grade lifestyle

• young girls up to 25 years old to get 2000 calories;
• women of age 26 to 50 years old optimally save no more than 1800 calories;
• after 51 years, it is necessary to speed up the recovery to 1600 calories.

With an active lifestyle

• young women 19 - 30 years old can save 2400 calories;
• women in mature age 31 - 60 years will require 2200 calories;
• Women after 61 years are recommended to increase the norm in the range of 2000 calories.

Individual intake of additional calories

Indicate a higher value of the additional norms of calories and consumption. Aje skin person is individual and has its own growth, vaga, m'yazova mass and activity levels in it. That’s why formulas were created to give the ability to increase the additional calorie allowance for different people.

The amount of calories needed by the people at the station is completely idle and at a comfortable temperature. Otherwise, apparently, it is necessary for us to understand how much energy the body needs for the functioning of its internal organs without physical and emotional pressures. Sound this ostentatious thing in laboratory minds, it dies in a recumbent position for the presence of turbulent emotions. For vimiryuvannya їх at home minds, the formula for determining the value of the main exchange rate (VGO) was introduced.

Formulas for calculating GGO

• For people :

66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x weight in rock)

• For women :

655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x width in roques)

For example:

For a 39-row woman with a carriage of 70 kg and a height of 168 cm, the VGO is calculated as follows:

655 + (9.6 * 70) + (1.8 * 168) - (4.7 * 39) = 1446.1 calories

Calorie intake formula (CEC)

SPK = activity factor x VGO

The value of the activity coefficient

• 1,2 - with a way of life without physical pretensions;
• 1.375 - with easier physical work;
• 1.55 - with average, moderate physical pressures;
• 1.75 - with important physical challenges;
• 1.9 - with especially difficult physical work.

For example:

With VGO \u003d 1446.1 and for the average activity (taking the coefficient - 1.55), the daily norm is shown as follows:

SVK = 1446.1 * 1.55 = 2241.46 calories

Manually tweak the calorie calculator for the baby's extra norm.

Additional calories for weight loss

Knowing your meaning of the SEC, you can overcome the problem with a zayva vaga. For this varto, simply change the energy supply to the body of a smaller one. So you can create a calorie deficit, which will bring the body to the point where it needs to use its reserves - fat.

Do some borders have a fast reduction in calories for a decrease in weight of the body safely? It is even more important nutrition, to that, in case of an incorrectly created energy deficit, the self-confidence of the health of the one who is thinner suffers. To spend zayvih kіlogramіv it is necessary to change the value of the SEC by 500 - 1000 units. Ale, with this, the minimum number of days of saving calories while losing weight for people is 1800, and for women - 1200. Lower values ​​are more unsafe to create an energy deficit in the body.

The ideal option is to reduce calorie reduction by an amount that is 15-20% more than SEC. If it is a great need to create in the body a greater energy deficit, then it is better to work for the help of an increase in the free physical drive.

If you have determined how many calories you need to save for weight loss, you only need to choose the right foods for your eating. The total value of the savings with less energy can change the value of the SEC by you. So you can lose weight and at the same time, in a small amount, you can have all the products. To give respect, that the diet is to be blamed for strictly scheduling for the number of calories. Anyone who looks emaciated can't get fat and low-calorie foods can't be lived in without fencing.

A calorie is called a unit of heat, which means heat, the necessary heating of one gram of water, one degree Celsius. Taking calories from foods, we take heat and energy. But for women it is often not enough, it is necessary for them not only to comfort them, but to know how much energy is required for the string of the figure, or to throw off the vaga. Rozkriemo below the main secrets that are in the energy value of eating, and try to understand the daily calorie intake for women.

Yakist kharchuvannya

Everyone knows that any product has a food value, as it gives the body energy. Often this value is shown in calories. If you make a plan for your order of eating, you need to take the obov'yazkovo to respect, how much you need to save your figure and for optimal self-confidence.

Before that, it’s important not to forget that you don’t just give energy, you give that rye of life speeches and vitamins, which is necessary for maintaining the optimal life of a woman. Tse means that the products are better balanced for fats, proteins, carbohydrates, minerals and vitamins. It is often not easy to plan your diet in such a way, because it is necessary to have some knowledge of the energy value and the livelihood of other products, so many women regularly get calorie intake in eating, so that they are able to fight for it. It is necessary to take to respect the optimal intake of calories and vitamins.

Optimal number of calories for women

The calorie allowance per day for a woman can vary as much as you can, protecting the number that you can reach. If it is important to reduce your weight, to increase the calorie content of your life, to be sane, you are to blame for lower than the average indicator, if you need to gain, then, obviously, the calorie content of the product needs to be increased. Tim is not smaller, the ideal amount of calories is an ambiguous number, so it’s worth it to lie in a large number of parameters. For example, a young and young woman needs more calories, a shorter woman, who needs more energy, that body grows more. Until then, the exchange of speeches is their promotion.

For summer people, you get small portions, so that you take into account the sustenance and cover your need in calories, so that the exchange of speech in them decreases and there is no need for a great supply of energy, so it’s practical not to waste the stench.

With a heavy physical burden, or an active way of life, it is necessary to eat food with a higher living value, so that energy will be pumped out to achieve goals. Navit climate influences the number of calories saved, as well as their necessary allowance. It has been established that the rate of saving calories per day for women is less than a person. Ale representatives of the woman of the state, healthy, milk it quickly to gain loads of kilos, through the need to protect from saving products with “empty” calories (tsukerki, vipіchka thinly).

Important optimal calorie intake

It is necessary to guard in front of the rozrahunka that the absolutely exact figure of the rozrahuvat is not visible, the shards of the rozhden rozakhunok cannot be taken to respect the rukhova activity of the woman at 100%. For example, this weekend you plan to lie on the sofa, and tomorrow you will go to the mountains for the whole day to ride a snowboard. Obsyag nebhіdnoї tsikh energy activities istotno vіdrіznyatimeetsya.

A positive fact is those that a thorough reduction of the vag is not needed. Nasampered, it is required, for some reason, from the formulas below, to unravel your debts. We gave a good result from 10% to 25% (everything is left in the bagazhanoї shvidkost vtray vag). As a result, you will get that calories that you need per day to reduce your weight.

It is recommended to take the numbers for a stretch of two days, for the whole hour you will be able to understand the speed and waste your money and reduce the calorie content, as it is necessary. But it’s unbearable to reduce your energy value below the sign of 1200, so that it will be possible to increase the exchange of speeches, which is unacceptable with a decrease in pressure. Even though the miniature statue of Volodarka and the calculation of the norm showed a sign lower for a child of 1200 kcal, it is recommended to add training, but not to reduce the food value of the food products below the indicated figure.

Simple calculation of the optimal calculated indicator

Total calorie intake = K in kcal * Vaga kg

Below is the decryption:

What kind of metabolism she has, a woman can understand, like she is gaining indecent kilograms. How to induce with the increase in caloric content, there are no more kilograms of food, but there are accelerations of metabolism, so if you wear a spoonful of zucru, then, obviously, low.

Folding bills

1. Harris-Benedict formula

Daily energy requirement = Physical Activity Index * Basic Metabolic Rate (BMR)

The indicator of physical activity is designated as follows:

• daily or low total activity – 1.2;
• three times more than the average profitability (no more than 3-5 days) - 1.55;
• great rіven navantazhen (up to 7 shtishnya) - 1.725;
• high level of activity (training every day or two per day) - 1.9.

Calculation of BMR = 447.593 + (9.247 * weight in kilograms) + (3.098 * height in centimeters) - (4.330 * weight in rocks).

2. Mifflin-San Jeora formula

This ostentatious thing is worth finding today.

The daily optimal caloric value for a weak state = (10* weight in kilograms + 6.25* growth in centimeters - 5* in women - 161) * Indicator of Physical Activity.

Indicator of physical activity:

• 1.2 - none or at least rukhiv;
• 1.375 - fitness for 3 days;
• 1.4625 - fitness for 5 to take a lot;
• 1.550 - high rіven vantazhen not less than 5 to take a shot;
• 1.6375 - today's fitness;
• 1.725 - two sports activities per day or high-intensity training;
• 1.9 - physical activity of the day.

Calorie content

It was more important that the norm of calories per day for a woman should be stored depending on the parameters: the woman's activity, the exchange of speech, the climate, the way of life.

Let's report on one more parameter - the age of a woman.

It seems that the exchange of speeches will improve with age. For this reason, the norm of calories per day for a woman is 40 years (correctly, 30-50 years), if not more active way of life, be 1800, active - up to 2000. .

Okremo varto say about such a display, like the norm of calories per day for a female woman and the calorie content of її eating. Doctors are not happy to change the calorie content of eating for the first five months. Let's add some more bazhano to the diet, close to 300 kcal. Moms, who are celebrating, can increase the energy value by 300 kcal.

Thin with comfort

With the method of optimal and light weight loss of the waist up to 400 g with a stretch of the day, the norm of calories per day for a woman for losing weight is due to the lesser amount of money (I have been paid more for any of the prescribed methods) by 20%. Remember that for practicality and optimal functioning, the calorie content is required to be increased on the level even if you want 1600 kcal.

The calculation of the food value of the herbs that are prepared is very neat: the mother needs special kitchen vagi. It is important not to forget that the energy value of the prepared herbs depends on the calorie content of the products, from which they were cooked. This fact is explained by clay products of fats and water.

Calorie content is not an indicator of healthy life

The skin product has its own calorie content, proteo, there is no direct connection between caloric content and fatness. Otherwise, it seems that it is impossible to consume exactly the calorie allowance for a day for a woman in order to support a healthy body. Most importantly, the woman’s eating was optimal and balanced.

When planning the schedule of eating, it is necessary to take into account the energy value of the skin product, but it is more important to protect its warehouse. Less balanced and rational eating improves your health in the optimal state and saves the stringiness of the figure.

At the end

If it is necessary to reduce the importance of leading a healthy way of life, it is important to protect such an indicator, like the norm of calories for the day. For a woman with weight loss, it is important to increase the calorie content of portions, and the optimal amount of carbohydrates, fat and protein. Spozhivayuchi more in carbohydrates, all the energy is deposited "in reserve" like a fat deposit, but not enough will become the cause of a nasty mood and a little chronic exhaustion. A small amount of fat guarantees a constant feeling of hunger, and a lack of surviving whites leads to the destruction of the exchange of speeches. Fahіvtsі vyveli optimal spіvvіdnoshnja tsikh rechovina: in the skin portion may be 15% fat and protein and 60% carbohydrates. Keep in mind that the carbohydrates in the wine are "better" so you don't take refined products.

When rozrahunka pokaznika "the norm of calories per day for a woman", to lose weight, it is important to remember that the body is not bad, that in a new consumption, to induce that the calorie content of the portions will be the same (for example, the calorie content of 60 grams of chocolate muffin is more caloric) prote richly rich in protein product, lower portion of "sweet" or "empty" carbohydrates). For any way of life, it is important to remember that zha is guilty of being not only savory, but brown.

Good luck with your initiatives!

At first, call on the zayvoi vag for the help of the motherfucker BZHUK, it is necessary to correctly increase the amount of calories for weight loss. More precisely, it is important to know how many calories per day it is necessary to take, so that the weight gradually decreases. At the front of the article, all indications were examined that add to the daily rate of living, and a simple method was introduced to determine the value of the value. Today we look at the folding, but dostovirnishі formulas for the calculation of calories.

How to gain calories, to lose weight

Harris-Benedict Formula

The formula for rozrahunka of the norm and calories was designated as a confirmed way and was adopted in 1919 by the research anthropologist Francis Gano Benedict and James Arthur Harris.

1. BMR = 66 + + - - people
2. BMR = 655 + + - - women

The investigations were carried out on the cob of the last century on a group of active young people, which is why this method of rozrahunka is not more correct than the calculation of additional energy consumption in the energy of an average resident of a metropolis. Rozrakhunkov's value, taken away by the help of the Harris-Benedict formula, outweighs the real need of a modern person in calories. It is necessary to take care of the additional calorie norms for women, people with IMT are higher than the norm and those who suffer greatly lose weight.

For an hour, this formula was repeatedly refined and looked at. At the result of the current year, there are a few other ways to determine the additional rate of calorie reduction.

Calorie rozrahunka formula Mifflin - San Zheora

Tsya formula will be young, lower in front, shards of it will be broken up for example of the last century (in the 90s).

1. Individuals – BMR = + - + 5
2. Women - BMR = + - -161

For the determination of the necessary calorie level, this method of rozrahunka is the most popular for today. Vіn razrobleniy z urakhuvannyam specifics of eating and other realities of the present. Proteo formula does not contain harmful fat in the body. Depending on this fact, and taking into account other nuances, we can assume that the result of rozrahunka for the Mifflin-San Zheor formula is also three times greater for the real consumption of the body in calories.

For simplicity, take a look at the practical example of how to correctly calculate calories for this formula.

Butt

You are a woman. Weight - 85 kg, weight - 35 years, size - 170 cm.

BMR = + - -161

Vykorivuyuchi inducing more formulas, develops the basic metabolism of BMR (Basal metabolic rate) - the amount of energy needed to maintain life (lie down, sit, sleep). However, a healthy person who is not addicted to lying down a day needs three more calories for a normal heartbeat. In order to calculate the daily allowance for reducing calories, which should be taken, planning a supplementary diet, it is necessary to subtract the BMR value by multiplying the physical activity coefficient.

Deyakі people inadequately assess their activity, so the possibility of taking a piss out as a result does not call the correct value. Significantly of your activity, try to objectively marvel at your life.

• 1.2 - the minimum level of physical fitness or the total number of hours of work (sedentary work, the number of days in sports);
• 1.3-1.4 easy daily activity (light physical exercise right about 3 times a day, regular morning exercises, more walks);
• 1.5-1.6 average activity (sport up to 5 times per day);
• 1.7-1.8 activity of a high level (an active way of living at the same time with regular intensive training);
• 1.9-2.0 extremely high activity (sports way of life, important physical training, three important training days).

Stock extension: BMR * 1.2 = 1578.45 * 1.2 = 1894.14

Multiplying the BMR value by the activity coefficient, you will take away the calorie content between the corridor, which you need to consume while planning your meal. Having worked out the exact amount of time you need to save calories per day, you can control your energy for a long time and be healthy, without reporting any additional losses.

Why do we need to know the basic additional calorie intake?

You, sing-song, know your meta - lose weight, lose weight, or gain weight. In order to adjust our food to reach the desired result, we need to know our calorie savings per day:

1. Try to save your vaga - take care of otrimanih when rozrahunka values
2. Your meta will lose weight - change the amount taken off by 10-20%
3. Gain kilos - add those 10-20% of calories.

An example of a supplementary calorie supplement for weight loss:

1894.14-1894.14*20% ÷ 1894.14-1894.14*10% = 1515.31 ÷ 1704.72

It is recommended to regularly check for changes in the vase, which you are looking for, and spend your own calorie-recovery day. With a change in the vag by 5 kg and more, a review of the additional norms is carried out on the obov'yazkovo.

In the world more and more respect is attached to a healthy way of life. ZMI promote sports, tell amazing stories of people, as if they were able to throw off their pride, show materials about the legacy of improper eating. Although the people were not put as such a method, it is almost necessary to establish an additional calorie norm per day.

The calorie content of products (energy value) is the energy that is consumed, which changes after etching and re-acquisition of food.

The unit of energy value is є kilojoule (kJ) or kilocalorie per 100 g їzhі. Usі produkty kharchuvannya mayut calories. Ale takі, like black tea, dried krip - trohi calorie products.

Correct and high calories

Calorie is one unit of heat, energy. They are accepted to be divided into squares and shkidli, so that the deacons from them, when they enter the body, carry greed, and if they do, they destroy the reserve.

More calories are found in the body in carbohydrates.

Folding carbohydrates in:

• cereals;
• vegetables;
• saccharides.

Schvidki in carbohydrates - in zukri, chocolate and confectionery products. In the first phase, the body takes away a lot of energy, microelements, vitamins and amino acids. Cost and cost of calories.

With the intake of simple carbohydrates in the body, we take a large dose of calories practically without brown elements, plus stink from the stock of adipose tissue. They are called such calories.

The main calories come from natural products, and the low calories come from processed components, enriched with savory additives.

Norms for women, women girls

A woman will require less calories, a lower person.

For a child, the norm of calories per day is necessary for him to eat:

• activity;
• vіk;
• individual features;
• I'm healthy.

With an inactive way of life, we add up the norm for production:

• from 18 to 24 nights - 1950 kcal;
• for 25 to 49 years - 1750 kcal;
• older than 49 years - 1550 kcal.

With an average level of activity:

• for 18 to 24 nights - 2150 kcal;
• for 25 to 49 years - 1950 kcal;
• older than 49 years - 1750 kcal.

For an active life:

• for 18 to 24 nights - 2350 kcal;
• for 25 to 49 years - 2150 kcal;
• older than 49 years - 1950 kcal.

If a woman is guilty of a child, thinner is fenced, but if she lives for two, it can also be bad. It is necessary to guess the golden rule - "stay not for two, but for two."

Table of additional calories per day for people and women

Dobova rate of calories per day to lie in the term of vaginess. With yoga zbіlshennі mає zbіshuvatisya and spozhivannya calorie, starting at 2500 and ending 3200 - in the rest of the vagity.

So the future mother is guilty of living at least 3500 calories. I'm going to the hormonal rehab, to the care of the fetus with everything necessary, to prepare the woman for the future of her breasts.

Norm for people

The additional norm of calories per day for a person is significant. In order to properly develop the energy required for a person, it is necessary to know his way of life and the number of future fates.

25 years	26-45	over 45
low-grade
2300 kcal	1900 kcal	1600 kcal
average activity
2450-2700 kcal	2450 kcal	2250 kcal
active
3150 kcal	2950 - 3150 kcal	2550 - 2950 kcal

For the money of a person, throw off the pounds, the calorie allowance can be changed, and with the growth of m'yaziv, it is reduced.

Norms for children and children

The diet of children and adults can be different and completely different, so that in the adult organism there are great hormonal changes, growth of the body. The additional calorie norm for the younger generation can be healthy physical activity - engaging in various sports, psychological tension, physical and mindfulness for the day.

If the girl is active, then the norm is folded into 1800-2100 kcal. For an active young man, the norm is 2200-2500 kcal. If the boys lead a low-volume way of saving calories, it’s not guilty to be more than 2000 kcal.

The additional norm of calories per day for children is determined by age. A small growing organism needs to be provided with sufficient energy. The process of growth of children is fast, so the skin 6 months of calorie content can be adjusted.

From the point of view of the future, it is necessary to look like this:

• from 12 months to 1 year 11 months - 1250 kcal;
• for 1 year up to 3.5 years - 1450 kcal;
• vіd 3.5 to 6 years - 1850-2000 kcal;
• for 6 to 9 years - 2000-2400 kcal;
• for 9 to 13 nights - 2850 kcal.

Do not bring the calorie content to the norm for the introduction of boron, confectionery varieties, sodas and other products that avenge too much sugar.

Tse can call before the appearance:

Lower between norms

The calorie content corridor is the price of the lower and upper limit of saving calories for doba to reduce or increase your energy. Recognize the lower boundary for additional knowledge of the individual level of metabolism (basic exchange of speech). Іsnuє impersonal rivnyan for pidrahunk equal to metabolism. Before the result of the lower limit, it is necessary to add 200, and then the upper limit is found.

To lose weight, it is necessary to develop an individual caloric corridor and to change it. Physicians do not allow less than the lower limit of the norm - 900-1000 calories per day. As for the one who is thinner, less vzhivatima, then the wine is constantly sensitive to hunger and recognizes stress. With any change in the vag, the shards of the body are filled with energy in reserve.

It is necessary to increase the additional calorie norm

Basic metabolism is the exchange of speech, which happens when a person sleeps and rests at a calm place.

Calorie consumption is based on the natural processes of physiology:

• dihannia;
• blood circulation;
• podtrimka temperature regime;
• growth of new clients.

That is why, during the recovery of the exchange, absolute peace should not be taken to respect the need for calories on active physical activities.

Proteins, fats and carbohydrates, consumed in the body, ensure the work of all organs, generate energy for the accomplishment of everyday tasks and tasks. By supplying the body with the necessary amount of calories, a person significantly eases the work of the entire human mechanism. Vidpovist organism zdorov'yam, vitrivalistyu, opirnіstyu to bacteria and garnim mood.

The effects of insufficient and supernatural calorie saving

Insufficient or superficial calorie reduction can run asymptomatically, or it can lead to the appearance of visible illness and the development of pathological conditions in the body.

Lack of eating can lead to:

• reduced immunity;
• sickness on aphids of the psyche;
• problems with the tube and intestines;
• oncology;
• damage to the physical development of children and others.

The pastimes of eating too much:

In order to save these burdens, to balance the diet, to replace high-calorie food with low-calorie foods, to eat properly and balance eating with physical rights and rest on fresh food.

Rozrahunok normi for the Muffin-Jeor formula

In 2005, the company introduced the Muffin-Jeor formula for baby food calorie norms. Introduced by a team of physicians-dietologists from America under the leadership of prominent physicians - Muffin and San Jeora. The formula is based on the calorie intake for saving the flow of energy and improving activity.

I have the theory in 2 types - simple and advanced:

1.The simplest way to show calories for the metabolism of people (OOM) and women (OZH):

OOM \u003d (10 * kg (vaga)) + (6.252 * cm (width)) - (5 * wіk) + 5;

OZH \u003d (10 * kg (vaga)) + (6.252 * cm (width)) - (5 * wіk) - 162.

2. Changing the Muffin-Jeor level represents a greater exact number of calories, which increases the amount of physical exertion - subtracting the result of OOM and OOH is multiplied by physical activity.

The activity is subdivided into 5 steps depending on the physical trends:

• 1.2 - small;
• 1.38 - weak;
• 1.55 - dead;
• 1.73 - great;
• 1.9 - super-large (people who are physically practicing today are placed).

Harris-Benedict Formula

Rivnyannia Harris-Benedict has been honored with great popularity for already ten years and deserved praise from the side of fahivtsiv. Vono was founded in 1919. Zavdyaki simplicity, the formula for calculating the individual norm in calories.

Rivnyannya pіdrahovuє nebhіdniy kalorіyny obshjag to a metabolism (VGO). If so, it becomes obvious that it is less necessary to take in calories in order to start losing weight.

VGO from the theory of Harris-Benedict (vіk - povnі roki, zrіst - centimeters, vaga - kilograms):

• woman to become: VGO \u003d 655.2 + 9.61 * vaga + 1.851 * growth - 4.69 * vіk;
• a person to become: VGO \u003d 66.48 + 13.76 * vaga + 5.01 * growth - 6.75 * vіk.

In 1984, people look at each other and change, at the link with innovations in medicine and the way people live:

• woman to become: VGO \u003d 447.594 + (9.248 * vaga) + (3.099 * growth) - (4.331 * vіk);
• a person to become: VGO \u003d 88.363 + (13.398 * vaga) + (4.798 * growth) - (5.678 * vіk).

Ketch-McArdle Formula

Ketch-McArdle's equalization is based on the mother's-mouth mass of the body, so why should you correctly calculate the calorie requirement for the extraction. Pіdrahunok is conducted with urakhuvannya masi m'yazіv (ММТ), to that wine, however, it is suitable as representatives of the human status and the woman's status.

Basic exchange = 370 + 21.6 * mass of min.

For example, for a person with a weight of 53 kg, with a fraction of fat of 20% (10.6 kg of fat), also, a body weight without fat will be 53 - 10.6 = 42.4 kg calorie requirement for production is becoming:

370+ (21.61*42.4) = 1286 calories

If you need to improve your activity, for example, it will cost you 1.55 (training or physical work more than 2 times per day). Calorie consumption for production = 1.55 * 1286 = 1993 calories.

WHO formula

Rivnyannya All-World Organization for the Protection of Health comes from the consumption of calories for the production of improved activity (vaga - from kilograms).

For girls and women:

• 18 - 29: kfa * (0.0641 * vaga + 2.038) * 241;
• 30 - 60: kfa * (0.035 * vaga + 3.540) * 241;
• over 61: kfa * (0.039 * vaga + 2.756) * 241;

For young people and people:

• 18 - 29: kfa * (0.064 * vaga + 2.897) * 241;
• 30 - 60: kfa * (0.485 * vaga + 3.654) * 241;
• over 61: kfa * (0.493 * vaga + 2.460) * 241.

CFA - ce activity, can gain value:

• 1 - low, minimal vanity;
• 1.3 - average, training in 2 times for the day, work of deadly severity;
• 1.5 - high, physical work, constant sports activities.

For example, girls of 28 years of age with a vase of 48 kg with a high level of CFA need: (0.064 * 48 + 2.038) * 241 x 1.5 = 1847 kcal.

Formula based on body area

The formula is based on the knowledge of the growth of that vag of the people. In tall and thin people, the basic rate of the exchange process will be greater. If people are equal in calories every day, they will live in the same vag, but different in height (low and high), then in a singing hour a person of low stature will increase. With whom, a person of great growth will be deprived of a colossal vag.

Vitrati calories per 1 square. m of body area per year:

Vik	calories
14-16	43
16-18	40
18-20	38
20-30	37
30-40	36,5
40-50	36
50-60	35
60-70	34
70-80	33

BJU norms for a day for women, people and children

Proteins, carbohydrates and fats are important warehouses. When you have a pretreatment diet and a calorie faggot, it is necessary to protect your health.

With the assigned norms of BJU, a person is assigned one of the next categories:

• Category 1 - body weight in the range of 30–50 kg;
• Category 2 - 51–60 kg;
• 3 category - 61-70 kg;
• Category 4 - 71-90 kg.

Norm in carbohydrates:

	1 category	2 category	3 category	4 category
pіdtrimanny vaga
people	220 g	235 g	255 g	265 g
women	155 g	195 g	205 g	225 g
diet
people	163 g	168 g	178 g	188 g
women	135 g	145 g	160 g	170 g
for growing m'yaziv
people	280 g	295 g	325 g	340g
women	210 g	255 g	270 g	255 g

Norm of whites:

	1 category	2 category	3 category	4 category
pіdtrimanny vaga
people	150 g	160 g	170 g	180 g
women	125 g	135 g	145 g	155 g
diet
people	155 g	160 g	165 g	175 g
women	110 g	135 g	155 g	145 g
for growing m'yaziv
people	185 g	195 g	205 g	215 g
women	165 g	175 g	190 g	195 g

Norm of fat:

	1 category	2 category	3 category	4 category
pіdtrimanny vaga
people	45 g	55 g	55 g	60 g
women	40 g	45 g	45 g	50 g
diet
people	25 g	25 g	25 g	25 g
women	25 g	30 g	30 g	35 g
for growing m'yaziv
people	65 g	65 g	70 g	75 g
women	55 g	55 g	60 g	65 g

On the norms of BJU for children, we add vik:

Vik (rokiv)	Proteins, g	Zhiri, Mr.	Carbohydrates, g
1-3	54	54	212
4-6	69	69	272
7-10	77	79	335
11-13 lads	90	92	390
11-13 girls	82	84	355
14-17 juniors	98	100	425
14-17 girls	90	90	365

Zha maє buti is balanced both for a grown-up and for a childish organism. Too little or not enough BJU to feel healthy and self-confident.

Individual rozrahunok BJU

In order to improve the individual level of BJU, it is necessary to calculate the level of your metabolism for one of the formulas of doctors and nutritionists.

Apparently, in 1 g:

• protein - 4 kcal;
• fat - 9 kcal;
• in carbohydrates - 4 kcal.

• 27% proteins;
• 23% fat;
• 50% in carbohydrates.

Depending on this, an individual BJU is important (we take the number of calories for the basic exchange of speeches, which is 1250):

1. Proteins \u003d (1250 * 0.27): 4 \u003d 84 rubles.
2. Zhiri \u003d (1250 * 0.23): 9 \u003d 32 p.
3. In carbohydrates \u003d (1250 * 0.50): 4 \u003d 156 p.

The diet is responsible for the balance of the goals and consumption in calories, with the help of which it is possible to balance the balance of the BJU.

How many calories are needed for weight loss and growth of m'yaziv

The additional norm of calories per day for all is individual and depends on the way of life. I meta pіdrakhonku kaloriy tezh rіzna, one - dotrimannya diet, Іnshmu - increasing m'yazіv.

Current nutritionists see the figure - 1000-1200. Stiles of kcal are consumed by women and girls for the production of food for the care of the woman's body with everything necessary. For people - 1200-1500 kcal. Changing qi shows, you can almost lose weight. It is not recommended to sharply reduce calorie reduction, it is necessary step by step by 20%.

For the growth of m'yazіv in the body, proteins are given, for the stabilization of the fat prosharka - fats, for the production of the necessary energy - in carbohydrates. For a specific sport, it is necessary to store calorie content and it is required per kilogram of body weight. If the meta is an increase in mass, the need for calories may become 50-63 kcal per kilogram of water.

Speed ​​reduction and set of vaga

Zayva vaga carries a burden for the people, but even more sharply її lowering is also unbearable. Current nutritionists are concerned that a decrease in weight by a kilogram in the first day of the diet does not harm the body. But a change in the vag may come not only to a dietary meal, but to sports and an active way of life.

The first 2 have water, not fat reserves. It is further recommended to spend no more than 600 g per day. In order to reduce the weight, it would be better, it would be necessary to take in more foldable carbohydrates, with which the calorie intake can be more for the intake.

A sharp decrease in the vag does not allow the body to adhere to new minds. There is a decrease in the level of metabolism and a negative impact on the liver and nirk. And shvidka vtrata rіdini - to the lethargy of the shkіri, to the judiciary processes at the dilyantsі m'yaziv that heart.

For the sake of doctors and nutritionists, how to organize a menu with a calorie snack

Physicians and nutritionists recommend that you keep a note when you have a calorie intake. It is necessary for her to plan her meal for a skin day with the improvement of the recommended dietary intake of BJU, as well as to unearth the overworldly accumulated stocks or bajans in kilograms. Proper eating can be accompanied by a psychological attitude to profit and profit.

Dietologists support the idea that a person is not guilty of interfering with himself in any products. The whole essence of the diet and the set of weights can be based on a calorie snack. Do not start a diet if you have any illnesses, stresses, important periods of life.

• additionally, it is necessary to divide it into 4 times, with breaks between them from 3 to 4 years;
• change the consistency of smoked meats, marinades;
• the final reception is due to buti 2.5 years before bedtime (preferably earlier);
• the rate of the introduction of simple carbohydrates (pasta, confectionery products);
• calorie content may be as follows: snacks - 30%, light meals - 10%, meals - 40%, supper - 20%, 5-10% - supplementary supper;
• for five years before eating, drink a glass of water.

Knowing the additional calorie intake for the day, it doesn’t matter how fast the food is and the way to reach the bagan meat is to gain a decrease in the energy. Let's take a look at food and balance life in a different way.

Article formatting: Volodymyr the Great

Video on the topic: Dobov norm of calories for a person

If you want to lead a healthy way of life, you need to obov'yazkovo to increase the calorie norms of people and try not to overdo them. The norm of the amount of calorie savings during the day is to lie down in the state, age, type of activity, and in the climate.

The children of the world as they grow up need more and more calories for the overall development of the body. In grown-up people, the additional calorie norms are declining indefinitely: as an older person, less energy is required. Tse, obviously, not to be quiet, who cares for the better to do physical culture and in old age!

For people, the norm of calories per day is higher, lower for women. Vagina

women and mothers are guilty of remembrance of wealth

how many kilocalories for yourself and for your child. Athlete

can save 1.5 - 1.8 times more calories per day, lower people,

and yaki go in for sports.

Do not forget that you think over your diet, it is necessary to protect not only a few calories, as you save for the good, but also the “yakist”. It is completely wrong to think that it is important only not to exceed the daily norm of calories, but to gain some food for the amount of food is not important. Your hedgehog may be balanced, revenge enough for the amount of protein and the amount of carbohydrates and fat to die, too much, as it seems, and to produce fat. On fat, more than 20-30% of the daily norm of calories can fall, on carbohydrates - more than 50%. Your diet is absolutely responsible to include fruits and vegetables, fresh bergamot, and also cereals.

Additional calorie needs of four categories of people

Children
from 6 months to 1 date	800
from 1 year to 1.5 years	1330
1.5 - 3 years	1480
34 rocky	1800
5 - 6 years	1990
7 - 10 years	2380
11 - 13 years	2860
Yunaki 14 - 17 years	3160
Girls 14 - 17 years	2760
grown up
Female women	3200
Shale tattoos	3500
Students (persons)	3300
Students (women)	2800
Athletes: people	4500 - 5000
Athletes: women	3500 - 4000
People who are busy with an important physical practice	4500 and more

Daily calorie norms in staleness for physical activity and age

Population groups for the intensity of work	Vik	People				Women
		Great places	Small town that village			Great places	Small town that village
				great places	small places			great places	small places
Individuals, such as a robot, are not associated with physical practices (practitioners of pink practice, servicemen)	18-40	2800	3000	3100	3300	2400	2600	2650	2850
	40-60	2600	2800	2800	3000	2200	2400	2350	2550
Practitioners of mechanized work in the service sector (telephony, sellers, etc.)	18-40	3000	3200	3300	3500	2550	2750	2800	3000
	40-60	2800	3000	3000	3200	2350	2550	2500	2700
Pratsіvniki mekhanizovanoї pratsі, pratsya such pov'azana іz significant physical zusilly (layout workers, textile workers too)	18-40	3200	3400	3500	3700	2700	2900	2950	3150
	40-60	2900	3100	3100	3300