Who, if not the fair half of humanity, knows what calories are? Thanks to them, it is possible to lead a mobile, active lifestyle , exercise, and at the same time maintain a normal state of health.
However, when too many calories are ingested, the risk is to grow stout and see the sides on your body and the sagging tummy is very large. That is why, dieticians have deduced many formulas for calculating the daily calorie rate for women. After all, ladies like this, no offense, for a normal active life requires less energy than men. Thanks to simple calculations, you can easily calculate how many calories you need to consume from a day to lose weight, fill up or stay in the same shape. And how to do it correctly, we'll tell you in detail.
Daily Calorie Rate for Women
Depending on what kind of life a woman leads, how much energy she needs in order to carry out all of her plans for the day, and counts the necessary calories for her. For a girl, the daily calorie rate is approximately 2800 calories, for pregnant women and mothers who are breastfeeding, obliged to eat for two, it is enough to consume 3200-3500 calories per day. As for the athletes, because of excessive energy consumption during training and competitions, and regular exercise, their rate is 4000 calories per day.
Now let's see what daily rate of calories is suitable for women staying at the age of 20 to 30, based on their characteristics of their vital activity. So:
- 2000 calories - the most optimal indicator for sedentary ladies who lead a quiet lifestyle and engage in mostly sedentary work;
- 2200 calories per day should be given to women with average activity, which, for example, spend half the day in trouble, the other half is dedicated to quiet, inactive work;
- 2400 calories a day are necessary for girls and women who can not stay in one place for a long time, are engaged in an active activity all day, and move independently without a car.
Calculating the Daily Calorie Rate
When you know which category of fair sex representatives you are, you can get down to business. Thanks to several already existing formulas, it is easy to do this.
To calculate the daily rate of calories for weight loss there is a formula:
Weight you want to get x14 / 0.453 = SNK (daily calorie rate).
To maintain their true weight in the limits of the norm, the daily calorie rate for women from 20 to 30 years is determined by the formula:
The real weight is x24 = SKN.
Based on the growth, weight and age data to maintain the present weight, you can calculate your metabolic rate and then find out your ideal level of daily calorie intake. It is easy to calculate with the help of the formula: the growth x1.8 + weight x9.6 + age x4.7 + 677. The value obtained in the sum is multiplied by the activity coefficient, i.e. choose:
- low (lifestyle calm, sedentary) - 1,2;
- small (in the week of 1-3 sessions of fitness) - 1.38;
- average (in the week of 3-5 sessions of fitness) - 1.55;
- high (per week 5-7 intensive training by fitness) - 1,73.
If you calculate the main goal of calculating the daily rate of calories to lose weight, then from the figure you got, you still need to take 200-400 "energy" units, the main thing is not to do it dramatically. Also, the daily rates due to the impact on the body of many external factors can each time show figures with a difference of 200 calories.
To maintain your weight in the norm and just stick to a healthy and optimal diet for yourself, you need to correctly calculate the daily calorie rate. For best effect, you should try to include in your diet as many fresh, healthy foods as possible, combining proper nutrition with little or moderate physical exertion.