How to calculate the daily rate of calories to lose weight and do not hurt yourself

We expect demand for calories

At the first stage we calculate the basal metabolic rate (basal metabolic rate, BMR) - number calories that the body needs to get in during the day for normal functioning rest. That is the amount of energy consumed per day to breath, digestion, recovery and growth of tissues, as well as blood circulation. To determine this value can be in two ways: by formula Harris - Benedict (Harris-Benedict equation) and based on the Mifflin equation - Dzheora (Mifflin-St Jeor equation.).

Take for example a couple of young people with body mass index 27.78 (a young man of 30 years, an increase of 1.8 m and a weight of 90 kg) and 25.71 (25-year-old growth of 1.65 m and 70 kg). According to WHO definitions have been overweight, and even pre-obese. Certainly in the clothes is not very much, but the "ears" on the sides will not lie.

Formula Harris - Benedict

Francis Gano Benedict (Francis Gano Benedict) - American chemist, physiologist and nutritionist, one of the pioneers who have studied the metabolic rate and oxygen consumption. In 1919 he released a scientific paper A Biometric Study of Basal Metabolism in Man, who would later become an absolute classic in its field. Co-author of the work has become compatriot Francis - a botanist James Arthur Harris (James Arthur Harris). Researchers have stated that BMR approximate value can be determined on the basis of body surface area, and suggested that the proper formula.

In 1984, the original calculations made changes. By the way, these adjustments have not heard many online calculators daily calories. We will bring the refined edition. Just read it and take the time to count.

Calculation for men: 88,362 + (13,397 × weight [kg]) + (4,799 × height [cm]) - (5,677 × age [s]).

88,362 + (13,397 × 90) + (4,799 × 180) - (5,677 × 30) = 88.362 + 1 205.73 + 863.82 - 170.31 = 1988 kcal / day.

Calculation for women: 447,593 + (9,247 × weight [kg]) + (3,098 × height [cm]) - (4,33 × age [s]).

447,593 + (9,247 × 70) + (3,098 × 165) - (4,33 × 25) = 447.593 + 647.29 + 511.17 - 108.25 = 1498 kcal / day.

The confidence interval with 95% confidence level is ± 213,0 kcal / day for men and ± 201,0 kcal / day for women.

Formula Mifflin - Dzheora

This formula was established in 1990 in accordance with changes in the past 100 years, a way of life.

Calculation for men: 5 + (10 × weight [kg]) + (6.25 × height [cm]) - (5 × age [years]).

5 + (10 × 90) + (6,25 × 180) - (5 × 30) = 5 + 900 + 1 125 - 150 = 1880 kcal / day.

Calculation for women (10 × weight [kg]) + (6.25 × height [cm]) - (5 × age [years]) - 161.

(10 × 70) + (6,25 × 165) - (5 × 25) - 161 = 700 + 1 031.25 - 125 - 161 = 1445 kcal / day.

Subtotals

As you can see, different approaches give slightly different results. What is the formula to prefer? For an answer, I turned to the professionals - employees of the company BODYCAMP.

There are many more formulas (for example, The Institute of Medicine Equations, Danowsky Equation and others) to determine your daily calorie limit, and each of them for a dietitian is good in its own way.

For example, I use a single formula, if we evaluate the patient in the hospital. Any serious illness - it's stress, which increases metabolism and consequently calories. Not to mention if the patient has a fever. There are formulas that should not be used for patients with obesity or overweight. Formula Harris - Benedict is just one of them. It overestimates the limit of the daily energy intake by 5-15% (and for men over 65 years of age, on the contrary, underestimates).

At the moment, the researchers are inclined to believe that the formula Mifflin - Dzheora and WHO provide the best approximation to the true result. These formulas can be used only for healthy people with normal body weight. However I advise not to consider the obtained value as a panacea. There are lots of factors that can affect metabolism, shifting it in one direction or another, for example, medicine, muscle mass, spicy food, smoking and so on. Calculation of daily calorie limit - is only one of the tools that will help you maintain the shape and health.

Natalia Nefedova

By the way, Natalia graduated from McGill University (Canada) and has nine years of experience in the specialty. We use her advice and discuss the equation Mifflin - Dzheora. We proceed to the second step.

Make allowances for physical activity

As much as we might wish eternal Sabbath, it happens only once a week. And the rest of the time we are working busily in the house and, in general, to overcome laziness. It takes strength to be considered in the total energy consumption. To do this, apply the correction factors:

• 1.2 - If your activity is largely confined to move from the bed to the couch;
• 1,375 - if you are more active and drowns conscience with light workouts from 1 to 3 times a week;
• 1.55 - If you are not alien to the moderate exercise 3 to 5 times a week;
• 1,725 ​​- if you load yourself with heavy workouts 6-7 times per week;
• 1.9 - When posting on all cylinders (physical work, exercise twice a day, performing strength exercises).

Suppose that our fictional characters - a typical office workaholic. Their sedentary lifestyle corresponds to the first item. It we apply in our calculations.

1880 × 1,2 = 2 256 kcal / day and 1445 × 1,2 = 1734 kcal / day.

But how to properly dispose of these figures? Now let us explain.

Reduce calorie intake

We are all adults and are aware that too rapid weight loss will worsen health, especially if it is not a Siberian. Fold weight should be gradual so as not to expose your body to stress. So how much to cut rations? For advice, we turn again to the experts.

The simplest rule that is used by nutritionists (at least in North America), - minus 500 kilocalories per day, or 3500 per week. Such a deficiency will lead to the loss of 500 g of fat mass per week. However, it is recommended to reduce the weight for six months. Then recalculated daily limit of calories and weight is kept for six more months. algorithm is repeated if necessary. Thus, 250-500 grams (depending on initial body weight) - is the maximum safe weight loss per week. Exceeding this figure means the loss of muscle mass and water. Again, this is not a panacea. Metabolism is changing and will continue to grow rapidly and, if a person, in addition to modifications in the diet, is to exercise regularly. Consequently, this figure will also need to change. I advise you to use your own is usually for those who desired weight loss is not more than 5 kg of fat mass. The rest, unfortunately or fortunately, it is best to consult with a specialist. I would also like to add that we should not eat less than 1200 calories a day. This will necessarily lead to a shortage of both micro- and macronutrients.

Natalia Nefedova

We find that our fictional couple should reduce the daily calories to such indicators:

2256 - 500 = 1756 kcal / day and 1734 - 500 = 1234 kcal / day.

Please note that the figures less than the base rate of metabolism, with a girl all close to 1200 kcal per day. This can be dangerous: the body will burn muscle mass. Therefore, our heroes should increase the daily intake of calories to a level of BMR, weight loss and let go a little slower.

If our young people to be more active, their daily caloric needs would look like this:

1,880 × 1,375 = 2,585 kcal / day and 1,445 × 1,375 = 1,987 kcal / day.

Subtract 500 calories and get values ​​above BMR:

2585 ​​- 500 = 2085> 1880 kcal / day and 1987 - 500 = 1487> 1445 kcal / day.

How to follow the diet

Studies show that people who are food diary, More strictly follow the diet and get rid of fat faster than those who do not. Clearly presenting the food calorie, sent into the stomach, it is easier to pull myself together and close the mouth of the castle at the time.

Entered in the diary each meal and count the final caloric. Memorize the energy value of all products is not necessary. Enough to know about calories popular dishes, represent 200 calories in pictures or to memory the highlights of the video "It looks like 2000 calories». Although, of course, it is easier to keep on hand any electronic calorie calculator, for example, Dialife for iOS.

conclusion

Finally I give an opinion Catherine Jensen, The author of many publications Layfhakera on a healthy diet, which noted: "All the formulas have errors. Just because they generalize all people. A level of personal metabolism is different. He depends on the physical fitness and heredity. Not to mention the fact that, for example, spicy foods increases the metabolism. formula formula, but it is very individual. "

So do not take account the daily requirement of calories, "diet pill" - he simply can not work due to your physiological characteristics and health status. Worth a try, but if you feel unwell, or in the absence of results, you should seek help from a dietitian.