When we need to tidy our bodies, we need to know all the ways and techniques that can help in this. One of them is the restriction of consumed calories.
How to calculate your calorie intake?
What is a kilocalorie? This is the unit of measurement of energy consumed by our body. The minimum consumption of kilocalories is 1 kcals per kilogram of human body weight per hour. That is, with a weight of 55 kg the amount of kilocalories per hour is equal to 55. This allows you to ensure the vital activity of the body in a state of rest. But for work, sports and active rest of energy much more is required.
How to calculate how many calories a day you need? Scientists have long been calculating the daily energy consumption for people of different sex and ages. Women (kCall) Men (kCall)
Sedentary work 2300 - 2400 2600 - 2700active activity 2800 - 2900 3200 - 3300 heavy physical activity 3200 - 3300 4000 - 4100 pregnant 2800 - 2900 -
Nursing mothers 3400 - 3500 -
But you can only adhere to this tableabout. And if you use the amount of energy calculated by scientists, you still gain weight, you need to act by other methods. Try to calculate your corridor Caloricity by the formula that is recommendedSome nutritionists - your ideal weight (IV) x24. Example: your ideal weight is 65 kg x 24 = 1560 kcall. That's how much you need to consume a day, so as not to lose weight and not get fat.
The corridor for weight loss is 900 - 1200 kCallper day. If you fit in these numbers, then the weight reduction will be significant. But to use a day less than 600 kCall is not worth it. The metabolism you will greatly slow down, and weight loss will stop.
In addition, if you want to lose weight, it is better not toJust stick to proper nutrition and limit yourself to fatty and sweet foods. It is advisable to do sports at least 2-3 times a week. If it does not work out, walk a little more. Walk a couple of stops from work to home on foot. Do this regularly. And then you will very soon reach your ideal weight and forever forget about extra pounds.