If you know the right amount of calories a person needs per day, it's easier to maintain the right energy balance and control your weight. Many methods for losing weight require the calculation of energy consumption.
It is possible to determine exactly how many calories a person burns per day, only by individual physiological testing with the help of special equipment. However, the following methods can help approximate the need for energy.
- The table shows the number of calories needed for the average person with the correct figure. That is, what it should be in the ideal.
- With the help of a calculator you will learn how much energy you need to maintain your current weight. That is, if you want to lose weight, then you need to consume less.
- It is important to remember that you can not dramatically reduce the number of calories consumed so that it does not affect your health. Experts recommend to reduce their need for calories when losing weight no more than 500 per day. And then gradually as you get rid of excess weight.
- 1 Table of average consumption of calories for
- 2 categories Methods for calculating the calories needed
- 2.1 calculator daily in
- 3 caloric needs recommended number of calories needed per day
Table average calorie intake by Category
data in the table are based on calculations of the energy needs, conductedin 2002 by the Institute of Medicine( USA).In the calculations, the average height and weight for people under 18 were taken, and for adults such parameters that gave the ideal body mass index( for women BMI - 21.5, for men - 22.5).The numbers in the table show the optimal number of calories that must be ingested daily.
|Category||Age, years||Number of calories consumed per day|
|Low active *||Moderately active **||Very active ***|
|Women|| 4-89-1314-18 |
| 120016001800 |
| 1400-16001600-20002000 |
| 1400-18001800-22002400 |
|Male|| 4-89-1314-18 |
| 140018002200 |
| 1400-16001800-22002400-2800 |
| 1600-20002000-26002800-3200 |
* inactive lifestyle includesthemselves only light physical activities associated with a typical daily life.
** Moderately active lifestyle includes physical activities equivalent to walking average speed( 3-4 km / h) over a distance of about 2.5 to 4.5 km per day. This is in addition to the physical stress associated with a typical daily life.
*** Active lifestyle includes physical activities equivalent to walking average speed( 3-4 km / h) over a distance of about 3 km per day. This is apart from the physical exertion associated with a typical daily life.
Methods for calculating the required calories
There are different formulas( principles) for calculating.
- The Harris-Benedict formula( also called the Harris-Benedict principle) is a popular method used to evaluate the so-called basal metabolism( BMR) and the daily calorie requirement. The resulting number is the recommended daily amount of calories to maintain the current body weight. Now it is considered a little outdated due to changes in the lifestyle of modern man.
- Muffin-Geor's basic exchange formula is a more modern equation, which is supposed to be 5% more accurate. This is due to the fact that the way of life has changed even since the last correction of the previous formula. But the accuracy here is met when calculating the basal metabolism without taking physical loads into account. When they are inherent, it is difficult to say which of the formulas will give more accurate results.
- The formula of Ketch-McArdle - unlike the previous two formulas, it does not directly take into account weight, height and age, but only muscle mass in kg. According to the results of recent studies, it is the muscle mass of the body that affects the difference in the required number of calories for different people, with the same remaining basic parameters.
It looks like this:
This formula is not represented in the calculator below.
Source: http: //en.wikipedia.org/wiki/ Basal_metabolic_rate
Calculator of the daily requirement for calories
Recommended calorie requirement per day
The recommended daily rate of energy consumption differs from country to country. In the UK, the average adult woman needs about 2200 calories per day, and the man - 2500. But in the US, where the average growth in statistics is less, the recommendations on this rule are higher: the woman is 2,200, the male 2,700 kcal / day. Apparently, these norms are adjusted to excess weight, since obesity affects many more Americans than the British.
The National Health Service of Great Britain( it developed norms) emphasizes that it is very important not only to simply calculate and reduce calories in your diet, but also pay attention to the choice of healthy food and physical activity. Swedish researchers in their clinical trials in 2013 found that people who eat five servings of fruits and vegetables a day, live longer.
According to the Food and Agriculture Organization of the United Nations( FAO), the average person worldwide needs a minimum of 1800 calories( 7,500 kJ) calories per day worldwide. But you need to pay attention that this is the minimum.
Other interesting facts concerning daily calorie intake can be found here.