The most accurate calorie calculator

If within a week after accurately counting calories and strictly observing physical activity and sleep patterns, you do not experience positive dynamics in the form of visual reorganization of the body and reflection in the mirror, then it is recommended that you undergo tests and seek advice.Carbohydrate distribution:Morning (short starch) - yeast-free bread, potatoes, sweet potatoes, pita bread, flatbreads, baked goods without sugar and yeast.
Lunch (long starch) – rice, lentils, beans, buckwheat, chickpeas, quinoa, bulgur, cereals).
Evening (vegetables) + You must give yourself 200-300 kcal of calories (fruits, natural chocolate, yeast-free baked goods) and your favorite products from the BZHU range within 2 hours before going to bed.If you have less than 100 grams of carbs in your calorie count, it's a sign that your body mass index has increased. Strength and physical activity should be increased. Recommended values: At least 100 grams of carbohydrates for women and 150 grams of carbohydrates for men.You must eat more fibrous and alkaline foods: vegetables, celery, radishes, cucumbers, spinach, cauliflower and cabbage, beets, carrots, garlic, seaweed, broccoli, avocado, lemon.On training days, add an additional 100 grams of carbohydrates, including short starch carbohydrates (yams, potatoes, yeast-free bread, pita bread, flatbreads, baked goods without sugar and yeast) 120 minutes before training.Within added calories.
For example: You need to eat 150 grams of carbohydrates each day, consume 100 grams of it before training, and distribute the rest throughout the day.During training, drink only plain water that does not contain various branched-chain amino acids and amino acids (since there is no need for an insulin surge during training).Add 5-7 grams of salt (table salt or iodized salt) daily
Reduce (or preferably delete) the number of simulators: coffee, tea, tobacco, alcohol.Buy a kitchen scale. Weigh grains, vegetables, and other unprocessed foods. Meat, fish and poultry are ready.Prefer polyunsaturated and monosaturated fats (omega 3, vegetable oils, nuts, avocados, seeds).Carbohydrate ratio, 30% fructose (fruit, natural chocolate), 70% starch (rice, buckwheat, potatoes, gluten-free flour, sugar-free and yeast-free baked goods)In terms of nutrition, it is recommended to prioritize foods that produce alkaline reactions and eliminate or reduce to one meal a day foods that produce oxidative reactions: poultry, red meat, gluten, sugar, seafood. Farm eggs and farm dairy products are allowed. Foods with an acidity of 6. 0 - 10. 0 pH. See the link for more detailed tables.Consumption of freshly slaughtered or vacuum-packed livestock products is permitted. Avoid refrigerated and frozen animal products.The presence of products that give you psychological pleasure within the range of calories and macro content (BZHU) is mandatory.If the "right" foods don't meet your daily calorie intake, we include the maximum calorie content in the macro (BZHU).The number of meals does not matter; eat strictly according to your appetite (divide your "basket" into meals that are convenient for you).It is possible to change the components of the diet based on your own macro preferences (BZHU).

1. B12-, iron deficiency anemia, weakness, increased fatigue, impaired hematopoiesis (pale and yellowish skin and mucous membranes, rapid heartbeat, heartache, exercise intolerance, dizziness and frequent fainting, enlarged spleen), damage to the digestive system (Indigestion, erratic stools, loss of appetite, weight loss, changes in tongue color and shape, dysgeusia, frequent oral infections, abdominal pain after eating), neurological damage (impaired sensitivity, paresthesia, ataxia, decreased muscle strength)), urinary disorders, mental disorders).
2. Hypothyroidism. Decreased physical and mental performance, increased fatigue, skin changes (myxedema), increased sensitivity to cold, hoarseness, weight gain, facial and body swelling, constipation, hypotension and bradycardia, drowsiness, memory and intellectual decline), stunted growth and intellectual development in children.
3. Metabolic syndrome (insulin resistance). Abdominal weight gain, metabolic disorders, and insulin resistance. Subjective feelings: bad mood when hungry, increased fatigue, food selectivity, rapid heartbeat, heartache, headache, thirst and dry mouth, increased sweating

How many calories do you need daily to lose weight?

There is no single standard for how many calories you need each day to lose weight. It is calculated individually based on each person's physical characteristics and lifestyle.

Where to start?

Before you can calculate how many calories you need to eat to lose weight, you must first determine your daily intake. Essentially, calories are energy. Most of the time is spent on daily maintenance of body functions: breathing, heartbeat, food digestion, etc. Scientists discovered:

1. Men burn more calories than women.
2. The older a person gets, the less energy they use.
3. You need more calories during puberty, pregnancy, and illness.
4. Physical activity increases the rate of calorie burn.

In addition, the individual characteristics of the body are determined by genetics, which determine the rate of calorie consumption. However, on average, you can very simply calculate how many calories you consume each day so that you not only don't gain weight but lose weight.For example, you can use the formula of scientists Mifflin and San Geor. It was introduced in 2005 and has proven to be more effective than the Harris-Benedict variant. To calculate you need:

1. Multiply the weight by 10.
2. Multiply the height by 6. 25.
3. Multiply age by 5.

Then all that's left is to add your weight and height and subtract your age. Next, add 5 for men and subtract 161 for women. The result is multiplied by the activity factor:

1. 1. 2 – You spend days lying on the couch or working in the office.
2. 1. 375 – 3 times a week you will remember you need to exercise.
3. 1. 55 – Active athletes who exercise 5 times a week.
4. 1. 725 – You train actively every day.
5. 1. 9 is an avid athlete and during your off time you work as a loader.

In other words, for a 35-year-old female accountant who weighs 85 kilograms and is 180 centimeters tall, the calculation result will be like this (due to work reasons, there is no time to exercise):

((85x10) + (180x6. 25) - (35x5) - 161) x 1. 2 = 1966. 8 calories.

This energy is enough for her to live and work calmly without gaining weight. But in order to lose weight, you have to calculate how many calories you need to burn.

How to lose weight by counting calories?

The golden rule of weight loss is to burn more calories than you consume. But you can't suddenly reduce the amount of food you eat. The body doesn't like this. Instead, you'll need to whip out your calculator again and figure out how many calories you need to eat to lose weight. To do this, you need to subtract 15-20% from the previous result. In other words, in order to prepare for the summer, our female accountants need to absorb:

1966. 8-20%=1573. 44 calories.

If she has any idea of getting better, then she needs to do the exact opposite. But it didn't end there. There are several other conditions that must be considered:

1. The caloric intake cannot be less than 1200 calories, otherwise the body will not have enough energy to maintain life and may suffer from various chronic diseases.
2. You can't calculate how many calories you need each day to lose weight, eat them in the morning and then walk around hungry all day. Look to split your meals into 5-6 servings. This way, the intestines and stomach are constantly busy at work, hunger pangs are less disruptive, and eating as a whole becomes more enjoyable.
3. Not only do calories need to be monitored, but nutrients as well. Food should be varied to avoid vitamin deficiencies and other health problems.
4. We must not forget water. Drinking plenty of fluids speeds up the metabolic processes in the body and eliminates toxins. This helps a lot in losing weight quickly.

Therefore, some nutritionists recommend not focusing too much on caloric intake. They believe it is more important to monitor the ratio of nutrients in the diet. If the right balance is maintained, a person will lose weight quickly regardless of how many calories are consumed.Oh, and there's another way to lose weight without cutting back on your diet. If we ask the female accountant to subscribe to 5 classes at a health club, she will no longer need 1966. 8 calories, but:

((85x10) + (180x6. 25) - (35x5) -161) x 1. 55 = 2540. 45 calories.

That is, it turned out that she even had to improve her diet a little, start eating more high-calorie foods, and recalculate. Meanwhile, she still loses weight quickly.

Why can't we reduce our diet too much?

If you start calculating how many calories you need to burn to lose weight, it seems that the problem can be solved by immediately reducing energy a few times, or even to zero. But that's not how the human body works. A weekly fasting day creates positive stress that can actually accelerate weight loss. With longer fasting periods, less positive changes have occurred:

• Hair falls out and skin condition worsens;
• The person becomes irritable and easily depressed;
• Interference in the function of digestive organs and kidneys;
• Decreased ability to concentrate and think coherently.

At the same time, the body enters "energy-saving mode. "Metabolic processes slow down and weight loss occurs more slowly than it should. Weight gain can occur rapidly after stopping fasting.It's best to keep track of how many calories you need to eat to lose weight, and don't rush into anything. Health and nutrition experts advise not to try to lose 5-10-15 kg suddenly by cutting calories. Natural weight changes should be around 1-1. 5 kg per week. This is the most comfortable weight loss speed for most people, and it is also the goal we should strive for.

How to calculate daily calorie intake

Any diet, no matter the goal, starts with calculating your daily intake of calories, protein, fat, and carbohydrates. In this article, we'll discuss the most accurate ways to determine daily calorie intake for men and women.Calorie content calculation depends on goals (weight loss, maintenance, weight gain), gender, age, physical activity and other factors.

What is basal metabolism?

Calculating your daily caloric intake starts with calculating your basal metabolic rate (BMR), which is the amount of energy your body needs to support life processes. Even when the human body is resting, it will continue to consume calories for breathing, digestion, blood circulation and other physiological processes. Your daily caloric intake must be above your BMR or your body will not function properly.Basal metabolic levels can be determined by two methods: direct and indirect.In the first case, a person is placed in a special room, the calories he consumes are measured, and the PBM is calculated. This research method is the most accurate, but at the same time it is inaccessible.The indirect method involves calculating basal metabolism using a special formula. There are several main calculation methods today. Let's list the main ones.

Harrison-Benedict formula calorie calculation

The formula was developed by American physiologist Francis Garneau Benedict and botanist James Arthur Harris at the turn of the last century, but is still relevant. The error is about 5%.The calculation formula of PBM is as follows:

• Female: 655. 1 + (9. 563 × weight (kg)) + (1. 85 × height (cm)) - (4. 676 × age (years));
• Male: 66. 5 + (13. 75 × weight (kg)) + (5. 003 × height (cm)) - (6. 775 × age (years)).

The result obtained is the daily calorie intake required by the body to function properly. To calculate how many kilocalories you need to burn to maintain your weight, you need to multiply the resulting number by the physical activity factor:

• 1. 2 – Minimal (sedentary work, lack of physical activity);
• 1. 375 – Low (train at least 1-3 times per week for 20 minutes each time);
• 1. 55 – Moderate (exercise 3-4 times per week for 30-60 minutes);
• 1. 7 – High (exercise 5-7 times per week for 30-60 minutes; heavy physical work);
• 1. 9 – Extreme (intense exercise 6-7 times a week, several times a day; very labor intensive).

Calculate calories using the Mifflin-San Geor formula

The method for calculating daily caloric intake was developed by nutritionists under the guidance of doctors Mifflin and San Geor. This formula was developed recently, but today it is the most accurate. It helps calculate the amount of kilocalories required for people aged 13 to 80 years. Simplified version (does not take into account physical activity)

• For women: (10 x weight in kilograms) + (6. 25 x height in centimeters) – (5 x age in grams) – 161;
• For men: (10 x weight in kilograms) + (6. 25 x height in centimeters) – (5 x age in grams) + 5.

Cage-McArdle Calorie Formula

This calculation is based on the amount of fat tissue in the body (we wrote about how to measure it in a previous article ). The formula does not include information about height, age, and gender because it is assumed that these are taken into account when calculating body fat percentage.PBM calculation formula: 370 + 21. 6 x X (body weight does not include body fat)The obtained results must be multiplied by the activity coefficient using the Harrison-Benedict method.

World Health Organization (WHO) formula

The World Health Organization provides recommendations on how to calculate daily caloric intake:

• For women aged 18 to 30 years (0. 062 x body weight in kilograms + 2. 036) x 240 x CFA;
• For women aged 31 to 60 years (0. 034 x body weight in kilograms + 3. 538) x 240 x CFA;
• For women over 60 years old (0. 038 × weight kg + 2. 755) × 240 × CFA;
• For men aged 18 to 30 years (0. 063 x body weight in kilograms + 2. 896) x 240 x CFA;
• For men aged 31 to 60 years (0. 484 x weight in kilograms + 3. 653) x 240 x CFA;
• For men over 60 years of age (0. 491 x weight in kilograms + 2. 459) x 240 x CFA.

Among them, CFA is the physical activity coefficient: 1-low, 1. 3-average, 1. 5-high.

daily calorie calculator

You can also use an online calculator to calculate your average daily calorie intake.

How to correctly reduce daily caloric intake to lose weight?

For harmonious and safe weight loss, it is recommended to reduce the caloric content of the diet by 10-15%, taking into account physical activity (20% in severely obese people). Daily caloric content should not be less than the following indicators:Weight (kg/0. 45 x 8)The World Health Organization recommends reducing food intake by 500 kcal per month from the actual diet until the caloric content is 300-500 kcal below the daily requirement.Reducing your intake by 500 kcal per day will result in a loss of approximately 500 grams of fat mass per week. After six months of such weight loss or reaching an ideal weight, it is recommended to recalculate the daily calorie intake taking into account new indicators.You shouldn't reduce your calorie intake as much as possible to lose weight more effectively. A reduction of 250-500 grams per week is considered physiological and safe for health. Exceeding these numbers means loss of muscle and fluid.

Protein, fat and carbohydrates when counting calories

Effective weight loss involves not only maintaining daily calorie intake, but also the proper distribution of protein, fat, and carbohydrates. A balanced diet according to BJU proportions is as follows:

• Weight loss: 30-35% protein, 30-35% fat, 30-40% carbohydrate;
• Maintain weight: protein 25-35%, fat 25-35%, carbohydrate 40-50%;
• Weight gain: 35-40% protein, 15-25% fat, 40-60% carbohydrates.

Through this distribution of BJU in the diet, the body receives adequate amounts of nutrients and vitamins.Don't forget that all formulas for calculating daily calories can contain errors. They don't take into account factors such as percentage of food absorbed, health status, metabolic rate, etc. Due to each person's individual characteristics, even a diet plan prescribed by an expert may not be suitable for a specific situation. In the process of building a beautiful, strong body, you should listen to how you feel and make changes to your diet and KBJU ratios if necessary.Pay attention to your diet, exercise and you will see results in no time!