What Calories
Must be a balance between the incoming energy and energy consumption of the body. Daily calories for men who have heavy physical work, of course, higher than for miniature office ladies. High energy costs and the athletes during intense training and competition. Even deep emotion energy demand: probably many had to watch as the strong emotions of people lose weight
However, no matter how much you sweat gym, if your diet is too high in calories, you will gain weight.
Energy is needed for the digestion of food. The amount of energy that goes to the assimilation of a product is called its thermal effect. The lower the TEC (thermal effect of the product), the more calories remains in the body and, therefore, is deposited in the form of subcutaneous fat reserves. Low thermal effect have refined sugar, animal fats, white flour products, alcoholic beverages. TEP high in plant and animal protein, dietary fiber cereals.
The absorption of protein foods spent 1/3 received her calories, and the absorption of meatless vegetable soups - more than fed.
How many calories a day you need
Thus, calculating the required amount of calories a day, you need to consider calories a day spent at rest (just to breathe and think, too, need energy!); kilocalories expended on physical work; thermal effect products.
Calculation of basal metabolic rate to determine how much should be consumed calories per day at rest. For women, its value is an average of 22 kilocalories per kilogram of body weight, for men - 24, 2. It is necessary to take into account the thermal effect of food, counting how many calories you need per day. On the Internet you can find the values of the TIC for each product. On average, this value is about 10%.
So, to find out how many calories a day should eat a man, not engaged in physical labor and sports, multiply the weight by 24, 2, and add 10% of the resulting product. For example: 75h24, 2 + 0, 1 (75h24, 2) = 2001 Kcal
Calories per day depending on physical activity. If you exercise vigorously at least 3 times a week, multiply the result by 1 5. If the hard physical work every day, use a factor of 1, 75. exhausting physical labor and grueling training 2 times a day need to increase the number of calories in 1, 95 times.
How to Lose Weight
The use of a calculated amount of calories per day will allow you to maintain a stable weight. If you want to lose weight, reduce this rate by 15-20%. For example, you are a woman weighing 65 kg, in sport and physical labor, and want to lose weight. On the day you will need no more than:
65h22 0, 1 (65h22) - 0, 15 (65h22 0, 1 (65h22)) = 1337 kcal