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Women's magazine JustLady raise this subject is not to explain the rules of regular diet, but in order to finally find outhow many calories a day you need for a normal life.
As you can imagine, caloric needs can not be all the same. Plays the role of absolutely everything: sex and age, the type of your professional activity and passion for sports (or its complete disregard for) many other factors.
For example, a woman during pregnancy is recommended 3200 calories per day, breast-feeding adds to the diet even 300. youngest student need 2800 calories, and her fellow student-athletes - about 5000 cal.
In Soviet times, there were many tables approved by the Ministry of Health, where they were completely painted recommended calories for employees of different fields of activity, depending on their age and gender. There are certain rules and also for children, teenagers and pensioners.
How many calories a day you need to you personally
To date, one of the most popular methods for calculating daily caloric needs is to calculate depending on the metabolic rate. The starting point is taken here your weight at the moment, and as a result you get a number that will showhow many calories a day you need to you personally for life to maintain your current weight.
This is done as follows.
First, you need to calculate,
how many calories a day you need you to maintain the natural physiological processes such as breathing, thermoregulation, the development of necessary body substances, and similar functions. To do this, specify the number corresponding to 20% of your weight - that is how much energy you spend on this activity. Record the result.
Second, the need to calculatehow many calories you spend every day due to physical activity. To do this, resulting in earlier calculations result must be multiplied by a factor corresponding to your level of activity.
If most of the day you sit, use a factor of 0, 2, if your daily routine includes a leisurely stroll to a nearby kiosk or a simple housework (cooking, small postirushku, clean blouse ironing, washing dishes), choose 0, 3.
If your day is filled with chores around the house, or you are performing complex morning exercises, labor in the garden or on the move a lot of work, you'll like the number 0, 4. If you are a regular and serious exercise, then your rate of 0, 5.
The resulting figure add to the results of previous calculations.
Third, you need to knowhow many calories do you spend on food intake. To calculate this indicator you need to add the two previous numbers and figure out what is 10% of that amount. This will be the third term in your task.
Now add up all three digits, and the result will be exactly what you want to know -how many calories a day you need. For greater precision, must be subtracted from this amount by 2% for every 10 years after reaching the age of 20. That is, if you are 30 years, you subtract 2% if 40 - 4%, and so on.
There are also more than a simple formula for calculating the required amount of calories for people with inactive lifestyles are not involved in sports, and prefer an evening stroll preview series. According to this method, if you multiply your current weight by 28, you get the number of calories you need to sustain your body at the current level.
If you are going to lose weight or vice versa slightly better, you should multiply by 28 the weight that you want to achieve in the end. As a result, once again get the required amount of calories.
There are also specialmethods of calculating calories for athletes that take into account body type, degree of endurance, bone width, proportions of the figure, the kind of training and other special rates. Since these calculations are individual and take into account the many nuances that give such a scheme would be difficult.
It should be borne in mind that the methods presented here are designed for the average adult and is not suitable for children, the elderly or people suffering from serious illnesses.
Also keep in mind thatthe recommended amount of calories should be distributed evenly throughout the day. Clearly, if in the morning you ate an apple, and a snack in the afternoon cup of coffee, the three-course dinner is unlikely to help you keep in shape, even if it will not get a hundred or so calories.
Alexander Panyutin
Women's magazine JustLady