To lose extra pounds, you need to know the amount of calories consumed less than what you spend every day, for this you need to know the daily rate of calories for weight loss. It all depends on your individual characteristics: gender, age, height, weight and level of activity.
How to count?
To calculate the daily rate of calories, you can use the Harris-Benedict formula. The resulting number of calories is necessary for the normal operation of the body and maintaining body weight. It is important to know that this calculation of the daily rate of calorie intake is not suitable for very thin and very fat people, because for this it is necessary to take into account other individual characteristics of the organism. To get this formula, experiments and studies were conducted on 239 people.
How to know the daily rate of calories?
To determine the basal metabolic rate (PCB), that is, the number of calories to maintain the existing weight of the calculation is as follows:
For women: BUM = 447.6 + (9.2 x weight, kg) + (3.1 x height, cm) - (4.3 x age, years).
For men: BUM = 88.36 + (13.4 x weight, kg) + (4.8 x height, cm) - (5.7 x age, years).
Now you need to take into account the level of your activity. For each level there is a coefficient:
- if in your life there are no physical exertion - 1,2;
- the number of trainings 1-3 times a week - 1.375;
- the number of trainings 3-5 times a week - 1.55;
- train daily - 1,725;
- Do sports more than once a day - 1.9.
To get the final number of the daily calorie requirement, the obtained BUM result must be multiplied by the activity coefficient.
Calculation example
We learn the daily rate of calories for a 23 year old girl, whose height is 178 cm, and weight 52 kg.
BUM = 447.6 + 9.2x52 + 3.1x178 - 4.3x23 = 1379 kcal
The norm = 1379х1.55 = 2137 kcal.
To lose weight?
In order to start losing those extra pounds, you need to reduce the daily intake of calories by 20%. The minimum value at which the organism can normally operate 1200 kcal. If at least one component of the formula changes, for example, you lose weight or have matured, then the value of the norm must necessarily be recounted. Here such simple arithmetic will allow you to get rid of extra pounds.