Calculation of the calorie content of the diet is important not only for those who are on strict diets, but also for people who care about their own health. Everyone should carefully monitor their diet in order to maintain body tone and avoid weight problems.
Instructions
Step 1
There are several mathematical formulas for calculating your daily calorie intake. Until relatively recently, fairly general standards were used in the world. So, for men engaged in sedentary work, the norm is two to two and a half thousand calories per day, and for those leading an active lifestyle - about three thousand calories. For women, the values are lower and with a passive lifestyle - up to two thousand calories, and with intense activity - no more than 2400 calories.
Step 2
However, these values are averaged, that is, calculated for average growth and body weight. To find out the individual rate for yourself, it makes sense to use an online calorie calculator. Such programs calculate the required number of calories for each specific person according to one or another formula. Nutritionists consider the Muffin-Geor method to be the most effective.
Step 3
To calculate the calorie rate yourself using this formula, you first need to calculate the so-called "basal metabolic rate" - the amount of energy your body needs to maintain a normal state of rest. To calculate it, you need to multiply your weight in kilograms by 10, add your height (in cm) multiplied by 6, 25 and subtract the age multiplied by 5. Next, you need to subtract 161 more from the resulting number for women, and add 5 for men.
Step 4
Now the obtained value of the "basic metabolism" needs to be multiplied by the increasing coefficients, depending on your lifestyle:
- passive lifestyle -1, 2;
- little physical activity - 1, 375;
- average activity, for example training 4 times a week -1, 55;
- active lifestyle (daily sports) - 1, 725;
- high activity (physical work and sports) -1, 9.
This will give you the amount of calories your body burns per day.
