Is the calorie calculation effective for weight loss. How to consider calories to lose weight !!! Components of any product are

The best and healthy way to reduce weight is the calculation of calories of food consumed. How to correctly consider calories in finished dishes and how best to know your daily need for calories for weight loss. The article provides examples of low-calorie dietary recipes.

Calculating the calorie content of food is considered one of the most reliable methods of getting rid of hateful excess fat. Opponents of this way of weight loss consider calorie counting than ungrateful. In their opinion, only certain diets will help to get rid of the extension. In the last article, for example, we discussed the popularity of the direction -, but unfortunately, our intuition is not always the same as we wish to help our body to lose weight.

Counting energy consumption (or the main exchange that occurs in calm state) We will show on the example of a young girl weighing 50 kg.

The main exchange in women is 18-30 years old \u003d (body weight (kg) x 0.0621 + 2,0357) x 240

For a girl weighing 50 kg, the basic exchange will be 1233 kcal. When counting the number of calories, which spends such a person per day, the level of exercise should be taken into account. For this, the basic exchange (in our case it is 1233 kcal) should be multiplied by the necessary physical activity ratio:

1. low - 1.1;
2. moderate - 1.3;
3. high - 1.5.

If the girl is regularly engaged in sports (for example, fitness a couple of times a week), then the digit of 1233 kcal should be multiplied by 1.3. At the same time, the calorie consumption will become 1600 kcal per day. It is also necessary to consider that about 10% of energy goes to digest food. As a result, the figure of 1760 kcal is obtained.

For a gradual and safe weight loss, such a girl should reduce calorie intake with food for 300-500 kcal per day (for example, to get rid of 1 kg of fat you need to spend about 7,700 kcal). For more efficient deliverance from unnecessary fat deposits, activated sports should be connected.

The importance of balance of rational

During weight loss, it is very important to observe the balance of BPU (proteins, fats and carbohydrates). So, for the average person, the menu must be drawn up according to the following principle:

• carbohydrates - 50-60%;
• proteins - 20%;
• fats - 20%.

Many diet assumes almost a complete refusal of carbohydrates or fats. However, such a diet can adversely affect health. For example, protein diets can lead to a violation of kidney functions and urinary system. A sharp decline in the use of "useful" fats can affect the hormonal background of women.

Note.To reduce the caloric content of the menu by 10-15%, it is enough just to limit the use of sweet and greasy food.

How to consider calories in finished dishes?

To calculate the energy value of ready-made dishes, they should be armed with kitchen scales, caloric chambers of the products, notepad (it will be a diary) and a calculator. Before the preparation of any dish, it is necessary to weigh each ingredient separately. Then fold all the figures obtained and get the common calorieness of the dish. It should also be borne in mind that during cooking the weight of products can change significantly. So, the cereals and pasta after cooking weigh several times more, the calorie content of the finished product decreases. Calorie absorbed in the day of food is recorded in a notebook.

Lose weight on calorie counting: examples

1. Cutlets

For the preparation of the kitlet you will need:

• 1 egg (74 kcal),
• 0.5 kg of beef meat (935 kcal),
• 100 ml of milk (64 kcal),
• a couple of garlic teeth (29 kcal),
• 100 g of white bread (242 kcal),
• 0.05 kg of bow (20 kcal),
• 100 ml of vegetable oil (899 kcal).

The weight of the products (in the raw form) is 917 g, and the calorie content of about 2265 kcal.

After cooking, the weight of the kitlet was 0.7 kg. To determine caloric content 1 Cutlets need a 2265 kcal digit to divide by 7 (this is 0.7 kg). We get a number of 323 kcal. This is a calorie content of 100 g ready-made boiler. Next should weigh the cutlet. If it weighs 80 g, then its energy value is approximately 258 kcal.

2. Soup with vegetables

To count the caloric content of the first dishes (for example, soup), we should weigh all the vegetables separately, calculate their calorie content on the table. If cereals and meat are used, their caloric content also need to be considered. Then add all the numbers. It turns out the total calorie content of soup products without water. After cooking soup, measure the resulting volume and divided into common calorie (for example, 2000 ml of soup is divided by 600 kcal), and then multiply by 100. So you get calorie 100 ml of the finished soup.

At first glance, it may seem that these calculations are very complex. However, after a few weeks of regular use of such a calculation technique, you can easily determine the nutritional value of your menu.

If you yourself do not have the ability (or desire and time) to count calories and budget, then you can simply

Consider calories to lose weight invented in the 20s of the last century. And most of the nutritionists are confident that this is the most effective way to reduce the energy value of its own nutrition, and lose weight in a natural way without a complete abandonment of delicious products, health disorders, food behavior. Scientists have repeatedly carried out experiments with calculation of calories and restrictive diets excluding, for example, carbohydrates. So they were transferred better, the weight loss on them was more uniform, stable, rather than weight loss due to the exception of certain products. But perhaps you still doubt the benefits of all this "mathematics" ... Let's weigh the "pros and cons".

How to count calories to lose weight: pros

First of all, you can really have everything you want. Calculate your own - that is, how many kilocalories your body spends per day at rest. Most nutritionists recommend starting a slimming program with numbers that determine your primary exchange. In this way, nutrition rate for most women is in the corridor 1200-1900 kcal. With a competent compilation of the diet, no one will remain hungry.

It does not even mean to give up hikes in cafes and collaborative dinners with family. You lose weight when you eat less than spend. This is a simple rule base diet with calorie counting, and you can choose dishes yourself. Most modern restaurant networks publish the ingredients of dishes on their own sites, so that the caloric content of your plate will not be mystery at all. Well, if you prepare yourself, to calculate the calorie content of the finished dish - will not work.

Consider calories to lose weight, you can learn just a couple of weeks. But this skill will help you control the portions all my life. Power supply of most people consists of a more or less stable set of products, so with time, counting will occur "automatic" mode. Well, if you tried something new, you can always find the calorie content of the product on the Internet or special reference books with tables.

And the most important plus of calorie mathematics - it really helps you control your weight yourself, there are favorite products, healing diet. Counting calories will make you refuse false beliefs regarding your own body, you will be able to learn the real cause of the weight gain, the real "medicine" from it. It is much better than jumping from one fashion diet to another. Well-being during nutrition with individual calculations, a set of dishes will be the best than during the next forced hunger strike by 600-1000 kcal.

Counting calories for weight loss: against

Many professionals from medicine and fitness, meanwhile, consider counting ineffective weight loss tool. Supporters of weight loss on low-carbon diets are blamed in obesity not to overeat in itself, but the wrong balance of proteins, carbohydrates. In their opinion, the impaired carbohydrate exchange provokes an increase in weight, and it is easier to reduce it, it is more convenient to remove than to reduce the portions of ordinary food.

Very fashionable today to navigate weight loss and appetite, and not on calorie dishes. Supporters of this theory think that it is believed to be "not to listen" our own organism, and you can lose weight just learning to distinguish your hunger and appetite and thicken the first.

The nuts are distributed "by the number" of products. They are also aimed at reducing calorie and "balancing" of food, but instead of calorie tables you will enjoy natural guidelines. The size of its own fist, for example.

Diet with calculation:

Distributed techniques "by the number" of products. They are also aimed at reducing calorie and "balancing" of food, but instead of calorie tables you will enjoy natural guidelines. The size of its own fist, for example.

Of course, you can lose weight, not counting. That's just at the same time the success of the event will depend on only the caloric content of nutrition, or rather, from its proportional decrease. Most modern diets are offered a diet, the energy value of which will be within 1500-1600 kcal, that is, will be lower than the waste of the average person. It turns out that it is easier to figure out, with counting than "jumping" from one diet to another. How to make friends with "mathematics" the simplest way?

We consider calories and lose weight: theory

Consider everything that is eaten - be sure to lose weight.

Diet with calculation:

Especially for fitness coach Elena Selivanova.

Reading time: 17 min

One of the most efficient and safe ways to lose weight is the calorie counting. In this article we will answer the following questions. Why calorie counting is effective for weight loss? How to correctly calculate the rate of daily calorieness for weight loss? And consider in detail the question of how, in fact, consider the caloric content of the daytime menu.

Many reject this technique due to its complexity, however, thanks to the reasonable limitation of the caloric content of your diet, you balance the power and improve the figure. Actually, if you once learn to consider calories and follow your meal, then you will not only give your body into the form, but also gradually change the food habits. In fact, counting calories does not impose restrictions on some specific products, but if you begin to count the calories of the food eaten, then one day you will understand for yourself that it is better to eat a salad plate with meat than a small cupcake. Yes, according to calories, it will be approximately the same, but this is the nutritional value of these dishes is completely different.

The principle of weight loss is very simple: it is necessary less than the body has time to recycle so that it began to use fat stock for energy. It would seem that it's easier - you sit on a tough diet, lose weight and then again allow yourself a liberty in terms of food. However, this principle gives a short-term effect, all lost kilograms return very quickly. A more optimal way of weight loss is calorie counting. Why?

1. The calorie counting method suggests a reasonable approach to nutrition without stress and serious restrictions. You do not injure your body, planting it on a tough diet.
2. With calculation of calories you will have a full-fledged nutritious ration, so such a way of weight loss does not harm for the body, unlike various alignment and hunger strike.
3. You may not exclude your favorite products from the menu, the main thing is to fit in the corridor of calorie. And evaluate how great it works! On the one hand, to fit into the specified calorie rate, you will clean your diet from useless, harmful and fatty products. (that in itself well). But on the other hand, you will always have the opportunity to eat your favorite delicacy, just revising the daytime menu.
4. It is calorie counting that is the first step towards the right, healthy, balanced nutrition. You will experience to keep track of meals and deliberately approach the choice of products.
5. With calculation of calories, you will consume a sufficient amount of proteins, fats and carbohydrates, which means your weight loss will be carried out healthy and harmless way. Why is it important? For example, problems with a hormone system can begin with a lack of fats, from the lack of carbohydrates - the loss of energy and the decline of the forces. And the oversupply of proteins, which is so often promoted in various diets, very often causes problems with the gastrointestinal tract.
6. Calculation Calculation - this is actually the only option of competent nutrition, if you are engaged in sports and want to keep your muscle mass, protecting it from destruction (muscle support \u003d high-quality taut body). Rigid low-calorie diets and monodins primarily strike muscle tissue, and not for fat: in serious restrictions, the body is easier to say goodbye to the muscles, as they require more energy.
7. Such a process of weight loss as a calorie count is more stable and stable - without sharp jumps and the one-time return of a lost kilogram.
8. Usually, 2-3 months after the regular calorie count, you will form several menu options for yourself and you will know about knowing what and how much you can eat per day, To stay in your corridor calories. If you think that now the calculator will be your companion for the rest of your life, then it is not.
9. Counting calories is a very variable and convenient method of weight loss. If after a breakdown from the diet you have to throw everything or start from the beginning, then with the calculation of calories it is completely easy to adjust the sudden "burnt days". Just slightly reduce the daily calorie rate for the next 2-3 days or carry out energy-proof training.
10. Calorie counting is very easy to switch to weight maintenance mode after weight loss. You just need to add + 10-20% to your current calorie (depending on the deficit you chose).

In order to start monitoring your food, you must implement the following actions:

• Determine the calorie digit of your daily diet.
• Start the daily record of eaten food.
• Watch the mirror regular improvements in your figure.

Algorithm for calculating calories for weight loss

Step 1: Calculate the basic level of metabolism

Each of us, depending on the weight, activity and age, requires a different amount of food. To find out the exact figure you need to use formulaHarris-Benedict :

• Women: BMR. = 9.99 * weight (in kg) + 6.25 * growth (in cm) - 4.92 * age (number of years) – 161
• Men: BMR \u003d 9.99 * Weight (in kg) + 6,25 * Growth (in cm) - 4.92 * Age (number of years) + 5

where BMR - basic metabolic level (BASAL METABOLIC RATE)

Step 2: Determine Day Activity

The resulting type of basic metabolism (BMR) must be multiplied by physical activity coefficient :

• 1,2 - minimum activity (Lack of exercise, sitting, minimum of movement)
• 1,375 - small activity (Light workouts or walks, small daylights during the day)
• 1,46 - average activity (Training 4-5 times a week, good activity during the day)
• 1.55 - Activity above average (Intensive workouts 5-6 times a week, good activity during the day)
• 1.64 - Increased activity (Daily Training, High Day Activity)
• 1.72 - High Activity (Daily ultra-intensive workouts and high daylight)
• 1.9 - very high activity (Usually we are talking about athletes during competitive activity)

Note! When choosing a coefficient, it is better to focus on general activity during the day. For example, if you train every day for 30-45 minutes, but at the same time you have a sedentary lifestyle, then you do not need to take the coefficient more than 1.375. One training, even the most intense, does not compensate for the lack of activity during the day.

Step 3: Calculate the end result

So, multiplying the number of the basic level of metabolism (BMR) on the fiz. Activism, we received your calorie rate. Feeding within this norm you will not lose weight, nor gain weight. This is the so-called calorie rate to support weight.

BMR * FIZ ratio \u003d calorie rate for weight support.

If you want to lose weight, you need to subtract 15-20% from the resulting work (it will be powered with calorie deficiency). If you work on muscle growth, then you need to add 15-20% (it will be powered with calorie surplus). If you are at the "Maintain Weight" stage, then leave the resulting digit unchanged.

With a small excess weight, we recommend calculating the daily caloric content with a deficit of 15%. If you need to get rid of\u003e 10 kg, we recommend counting with a deficit of 20%. With a lot of excess weight, if you need to get rid of\u003e 40 kg, you can take a deficit of 25-30%.

EXAMPLE:

Woman, 30 years old, weight 65 kg, height 165 cm, exercise 3 times a week:

• BMR = 9,99*65 + 6,25*165 - 4,92*30 – 161 = 1372
• Calorie rate to maintain weight \u003d 1372 * 1,375 \u003d 1886,5 kcal
• Calorie rate with deficiency \u003d 1886 - (1886 * 0,2) \u003d 1509 kcal

Total we get 1450-1550 kcal - this is a daily rate for weight loss. Focusing on this figure, you need to conduct a daily calorie count of your menu.

• Why can not be descended below the installed corridor: The body will get used to the small number of food, slow down the metabolism and it is worth starting to get a little more, you will dramatically gain weight.
• Why it is impossible to exceed the established corridor: You do not lose weight, because the body will not have time to waste the resulting energy.

1. Drive the diary, the numbers must be fixed in writing. Do not rely on your memory and do not count on the approximate calculation, Otherwise, there is a risk of eating superfluous or more worse, perhaps.
2. Technological progress greatly facilitated us the task of keeping the diet. Download mobile apps to calorie food counting, and you will significantly simplify your life. We recommend reading: Top best free calorie applications.
3. Do not trust the weights of the weight of the products "to the eye", be sure to buy kitchen scales. Without kitchen scales, your calorie counts will be inaccurate, which means that the desired result will achieve more difficult. By the way, very often in programs for calculating calories already calculated energy value for a whole product, for example, for one orange . How much this conditional orange weighed, for which calorie expects, is unknown. Perhaps your orange is significantly more or less. Of course, the error is small, but if during the day all products are made approximately and "on the eye", then the objective picture will not work. Look at our selection :.
4. Weigh the products only in integral! If suddenly you forgot to do this in the cooking process, then definitely specify the calorie content of the finished dish. For example, the energy value of 100 g of raw rice and 100 g of boiled rice is not the same. It is better to always weigh the products in a dry or raw form, and not cooked. So the data will be more accurate.
5. Weigh the product that is ready for use or cooking: meat without bones, fruits and vegetables without peel and core, cottage cheese without packing, chicken without peel, etc.
6. Plan your approximate menu in advance for tomorrow. Make an estimated list of dishes so that there are no surprises with the lack of certain products.
7. When planning a menu for current or tomorrow, always leave a small corridor (150-200 kcal) to have a space for maneuver. Suddenly you will have an unplanned snack or you decide to replace one product on the other.
8. If you are preparing some kind of complex dish consisting of several ingredients (soup, cake, casserole, pizza), it is better not to look for its caloric content on the Internet. Before cooking, weigh each ingredient, consider their energy value and summarize the figures. Thus, the result will be much more accurate.
9. Avoid restaurants and nutrients. In the modern world, it seems incredibly difficult, but if you enter the habit of carrying me to work with you, studying or even for a walk, your goals in weight loss will be achieved much faster. Even if the number of calories in the dish is indicated in the restaurant menu, remember that these numbers are only approximate.
10. Never focus on the number of calories that are specified to the recipes on various sites or in recipe groups on social networks. First, it is unknown how much conscientiously counted all the data compilers of recipes. Secondly, you may have the weight of individual ingredients, which will change the overall calorieness of the dish.
11. If one day you will seriously go beyond the fixed calorage, then no need to arrange unloading days or hunger strikes. So you only break the work of metabolism. Continue to observe the corridor of calories, and if you are very tormented by conscience for yesterday's "burner", better pay 1 hour training, walk or any other physical activity. Alternatively, you can cut the diet by 15-20% for a couple of days to compensate for the excess eaten, and then return to the former nutrition.
12. To accustom yourself to consider calories, first time need a serious self-discipline. But after a couple of weeks, you teach yourself before each meal to make used products into your diary. Usually enough for 2-3 months to form a daily menu and learn how to determine its food rate without calculators.

How to consider KBJO products

Where to find calorie and building products?

• All information on calories, proteins, carbohydrates and fats are looking at the packaging to products. There is the most accurate information.
• If the product is sold without packaging or on the package, the energy value is not specified, then see the calorie content and the content of foodstuffs on the Internet. Just, for example, enter in the search engine "Banana KBJU" And find all the necessary data. It is advisable to see several sources to make sure that the data is accuracy.
• If you are using a site or mobile application for calorie counting, they usually contain a ready-made database of products with KBJU. Therefore, it is not necessary to search for information.
• If you have a complex dish, which consists of several ingredients, then weigh each individual ingredient, count the KBJU for each ingredients individually and summarize the figures received. More about this little below.

How to consider KBJ: Examples

Let's analyze on specific examples, how to properly count calories, proteins, fats and carbohydrates among individual products and at finished dishes.

1. Cottage cheese 5%. We look at the caloric content of the product on the package. If not specified, then we look at the Internet.

KBJ cottage cheese 5% - 100 g:

• Calories: 121 kcal
• Proteins: 17 g
• Fat: 5 g
• Carbohydrates: 1.8 g

a) For example, you decided to eat 80 g of cottage cheese. In order to calculate KBJU 80 g of cottage cheese, simply multiply each figure by 0.8:

KBJ cottage cheese 5% - 80 g:

• Calories: 121 * 0.8 \u003d 96.8 kcal
• Proteins: 17 * 0.8 \u003d 13.6 g
• Fat: 5 * 0.8 \u003d 4 g
• Carbohydrates: 1.8 g * 0.8 \u003d 1.44 g

b) if you decide to eat 225 g of cottage cheese, then multiply each figure by 2.25:

KBJ cottage cheese 5% - 225 g:

• Calories: 121 * 2,25 \u003d 272.3 kcal
• Proteins: 17 * 2,25 \u003d 38.25 g
• Fat: 5 * 2,25 \u003d 11.25 g
• Carbohydrates: 1.8 g * 2.25 \u003d 4.05 g

Thus, we get concrete curd KBSU depending on its weight.

2. Oat groats. This is the most popular breakfast for those who try to follow the right nutrition. Caling calories for oatmeal is also very simple. By analogy with the followingly the proposed plan, we calculate KBJ for all other crumbs and pasta.

a) weigh oatmeal in a dry form (it is in dry, it is important!). For example, you got 70 g. We see the data of KBJU on the package or on the Internet per 100 g:

KBJO oatmeal - 100 g:

• Calories: 342 kcal
• Proteins: 12 g
• Fat: 6 g
• Carbohydrates: 60 g

Since we do not plan to eat 100 g, we count on a portion of 70 g, multiplying all the indicators by 0.7:

KBJO oatmeal - 70 g:

• Calories: 342 * 0.7 \u003d 240 kcal
• Proteins: 12 * 0.7 \u003d 8.4 g
• Fats: 6 * 0.7 \u003d 4.2 g
• Carbohydrates: 60 * 0.7 \u003d 42 g

This is the final KBJU empty oatmeal by 70 g: K-240; B-8.4; F-4.2; U-42. How many water you did not add how kind of porridge you did not boil and no matter how much it weighed after cooking, you make the data in your food diary dry substance. Similarly, act with other croups, pasta, potatoes.

On the Internet you can find calories for oatmeal in the already cooked form. But it is better not to focus on these numbers. Groats absorbs water and swells, and its final weight can vary depending on how much water you added and how much the porridge is brewed. Therefore, always all cereals weigh only in a dry (unprepared) form.

b) Suppose you prepare oatmeal on milk with the addition of butter, honey and milk. In this case, we weigh every individual ingredient before cooking. (Groats, oil, honey, milk), We consider KBJU for each individual ingredient, we summarize and get the KBJ with a finished dish. All this is counting on cooking! Read more about the specific counting of ready-made dishes is slightly lower.

3. Chicken breast. Another popular product is losing weight, so let's look at it.

Weigh the chicken breast in the raw form, it is desirable after you have defects it and dried, so that the calculations do not get an extra moisture (Well, if you stay to the end accurate). For example, we calculate KBJU chicken breast at 120 g:

KBJU chicken breast - 100 g:

• Calories: 113 kcal
• Proteins: 24g
• Fat: 2 g
• Carbohydrates: 0.4 g

KBJU chicken breast - 120 g:

• Calories: 113 * 1,2 \u003d 135,6 kcal
• Proteins: 24 * 1,2 \u003d 28.8 g
• Fat: 2 * 1,2 \u003d 2.4 g
• Carbohydrates: 0.4 g * 1.2 \u003d 0.48 g

After we boil the chicken breast, we do not weigh it and count calories do not lead. Consider the data only in the raw form. Spices and salt on calorie do not affect, but if you cook on the oil, do not forget to decide it.

How to count ready-made recipes

As we have already said earlier, when cooking complex dishes counting calories, we behave as follows:

• Weigh every ingredient in cheese / dry form
• We consider for each ingredient KBJ in the scheme above
• We summarize the data and get a common calorie dish.

Let us give an example with a complicated dish, which we mentioned above: oat groats with milk, honey and creamy oil.

Ingredients for porridge:

• 130 g of oat colts
• 50 ml Milk 3.2%
• 30 g Honey
• 10 g of butter

We calculate by analogy with examples above, multiplying data on the weight of the product. Then we fold calories, proteins, carbohydrates and fats.

	Crupes 130g	Milk 50ml	Honey 30g	Oil 10g	TOTAL
Calories	444,6	29,5	98,7	74,8	647,6
Proteins	15,99	1,45	0,24	0,05	17,73
Fat.	7,93	1,6	0	8,25	17,78
Carbohydrates	77,35	2,35	24,45	0,08	104,23

Get kbe oatmeal: K-647.6; B-17,73; Zh-17,78; U-104,23.

Easy way to calculate the KBSU of the finished dishes

There is a simplest and convenient way to calculate the KBJ with a finished dish. To do this, we use the Calorizator website. We turn to the page Analyzer Recipes and introduce all our ingredients in the window that opens through the comma): 130 g of oat colts, 50 ml of milk 3.2%, 30 g honey, 10 g of butter :

Click analyze and instead of manual calorie counting, we already get ready-made numbers:

We look at the line TOTAL And we get the finished caloric content of a complicated dish with several ingredients.

Moreover, it is not necessary to introduce weight in grams, you can use the designations as follows:

As you can see, you can copy the ready-made recipe and calculate KBJ in this way. But be careful! For example, 2 bulbs in understanding the recipe analyzer are 150 g. But in fact, it can be 100 g, and 200 g, depending on the specific sizes of the bulbs. Values \u200b\u200bin such programs are taken averaged. Therefore, it is better to weigh and enter the products in the analyzer in grams, having previously weiging them.

If you use mobile applications for calculating calories, in a similar way, better weigh, not use in the calculations "1 banana" or "1 bulb" from the finished base of products.

How to weigh dishes if you cook for a family?

Very often we are preparing complex dishes not on yourself, but for a whole family. How in this case, count calories, if we need to weigh the products in the raw form, and when cooking the weight of the products changes? There is a fairly simple way to solve this problem.

1. Calculate KBJU based on the painted schemes above, weighing the ingredients in a dry or raw form before cooking. Take our example oatmeal with milk, honey and oil which we considered above. We had a common KBJ: K-648; B-17.7; Zh-17.8; U-104..

2. Cooking porridge, add all the ingredients, mix. Weigh the resulting dish. For example, we had 600 g - the total weight of the dish in the finished form.

3. Now impose a porridge to your plate, weighing. For example, our portion turned 350 g.

4. 350 g - it is 58% of the total number of porridge (350 divide on 600 and get 58%) .

5. Accordingly calculate the KBJU of your portion, multiplying each figure by 0.58:

• Calories: 648 * 0,58 \u003d 376 kcal
• Proteins: 17.8 * 0.58 \u003d 10.2 g
• Fat: 17.8 * 0,58 \u003d 10.3 g
• Carbohydrates: 104 * 0,58 \u003d 60.5 g

6. Total, we made counting one portion of Kashi: K-376; B-10.2; Zh-10.3; U-60.5.

Calorie products in the table

Most mobile applications and sites with nutrition diaries have in their database information about the energy value of all sorts of products. But if you run the calculations manually, you will be useful (click on the picture to save it):

We examined in detail several cases of calorie counting both for individual products and for whole dishes. Did you have any questions? Write, we will try to answer them!

The metabolism (metabolism) is the amount of calories per day, which consumes the body to maintain physiological processes. The number of calories, which is needed for the full work of the heart, gastrointestinal tract, liver and well-being. Normally, this amount is 1200-1300 kcal per day.

The overaffect of calorie carbohydrates leads to obesity, proteins - to the set of muscle mass. The calorie deficit is expressed by weakness, dizziness, the failures of the work of the tract, slowing down metabolism. Strict diets with consumption of less than 1,200 kcal per day, which last for more than a week, cause great harm to health and promote weight gain after leaving the diet.

How to count calories to lose weight

There are two formulas for calculating metabolism: Harris-Benedict and Madfin Jeor.

According to the formula of Harris-Benedict:

Oov \u003d 655,1 + (9,6 * weight, kg) + (1.85 * height, cm) - 4,68 * (age)

Example: a girl weighs 50 kg, height 165 cm, 21 years old. By x-b: 655,1,1 + 9,6 * 50 + 1.85 * 165 - 4,68 * 21 \u003d 1342 kcal / day

According to Muffin Jeor:

OOB \u003d 9.99 * Weight, kg + 6.25 * Growth, cm - 4,92 * age - 161

Example: a girl weighs 50 kg, height 165 cm, 21 years old. M-D: 9.99 * 50 + 6.25 * 165 - 4.92 * 21 - 161 \u003d 1266 kcal / day.

For accuracy, we take the gold middle of the results (1300 kcal) and multiply on the activity coefficient:

• for inactive (eating donuts in front of the TV without a hint of sports) - 1.2
• for lowactive (charging in the morning + exercises for 15 minutes) - 1.3
• for sports smart (training for 3-5 times a week) - 1.5
• for professional athletes (loads every day 2 times) - 1.8-1.9

Example: Our girl is lazy, she only makes charging, so we take the coefficient of 1.3. Daily energy consumption: 1300 * 1,3 \u003d 1690 kcal.

How to count calories to lose weight? Everything is simple: take 10-15% of the daily energy consumption and on the basis of this figure to make a diet for a week. After a week, stand up for scales and make a new diet for the next week, taking into account the minus 10% of the new calorie content by weight of the body.

Important! Do not go below 1200 calories per day. With intensive sports, reduce the daily diet for weight loss only per 100-150 kcal.

How to make a calorie diet

For a balanced diet of knowledge about daily caloric content is not enough. Proper nutrition for weight loss is based on the perfect ratio of proteins, fats and carbohydrates. Let's learn how to calculate calories to lose weight with health benefits.

• Protein:
• for a sedentary lifestyle 1 g per 1 kg of weight;
• for low-level 1.5 g per 1 kg of weight;
• for training 3-5 times a week and a set of mass 1.8-2.5 g per 1 kg of weight.
• Fat: 1 g per 1 kg of weight;
• Carbohydrates: 5 g per 1 kg of weight.

1 gram contains kcal:

• protein - 4 kcal;
• fats - 9 kcal;
• carbohydrates - 4 kcal.

Example

We consider the daily consumption of proteins, fats and carbohydrates for a low-active girl weighing 50 kg:

• B (1.5 * 50 * 4) \u003d 300 kcal;
• G (1 * 50 * 9) \u003d 450 kcal;
• Y (5 * 50 * 4) \u003d 1000 kcal.

Total: 1750 kcal per day for well-being and stable weight.

But 50 kg do not suit the girl, so we will remove some carbohydrates and fats:

• B (1.5 * 50 * 4) \u003d 300 kcal;
• G (0.8 * 50 * 9) \u003d 360 kcal;
• Y (4 * 50 * 4) \u003d 800 kcal.

Total: 1460 kcal to reduce weight intensively, but not to lose muscle mass.

Important! When you consider calories for a diet, do not forget about the ratio of daily diet within the normal range:

• proteins - 15-20%
• fats - 20-30%
• carbohydrates - 55-65%

To lose weight, cut the consumption of carbohydrates and fats, leave the proteins in the same quantity or add to 5-10%. If you want to blow, on the contrary, increase the protein to 40-50%, the restloves calorie. You can not get rid of fats and carbohydrates tremendously, risk riding the gastrointestinal tract and get a bunch of diseases.

Now you have become clear how to lose weight, counting calories, but probably the question remains: how to apply these knowledge in practice and calculate calories for weight loss on the caloric content table. "

There are two options:

1. We consider the caloric content of each product in the refrigerator and on the supermarket shelves. It's long and tedious, and often get confused.
2. Get acquainted with, write an approximate menu of healthy nutrition and calculate the calirage of finished dishes.

Menu on day

Choose the 2nd path and throw the diet.

1. Breakfast: oatmeal on milk with honey and raisins + green tea;
2. Snack: sour-sweet apple + kefir 1% 250 ml;
3. Lunch: Buckwheat porridge with steamed vegetables + chicken shin on a pair without skins + slice of rye bread;
4. Snack: Fricters of flakes / Fitness cookies with green tea - 2 pcs;
5. Dinner: Fish cutlets for a couple + stew vegetables.

Portions Calculate 100-200 grams.

Calorie per day:

• breakfast: 400 kcal;
• snack: 170 kcal;
• lunch: 600 kcal
• snack: 110 kcal;
• dinner: 270 kcal.

Total: 1550 kcal / day.

About calorie counting intact

Learn to make the menu completely easy. A couple of days, and your eyes will evaluate food not as edible and tasty, but as a useful and calorie. A week later, a special function for counting calories without a calculator will appear in your brain. And now about the intricacies:

• bulk goods and cereals Measure in dry form;
• calorie Macaron Consider 100 g of dry product, and then take 40-50% of the finished one. Since the difference in the weight of "dry" and "wet" macaroni is 2 times;
• when extinguishing and cooking, vegetables / meat do not lose calorie;
• tea, water and coffee are not a calorie. If you add milk, honey, sugar, consider only these products;
• for fried dishes, add 20% calorie content due to oil;
• for multicomponent dishes, calculate the calorie content of individual ingredients. Then calculate the number of calories for a portion and remember, and better write down.

Depositphotos / Esp2k.

Surely there is no man who wants to lose weight did not hear the words of calories. At the same time, for losing weight, this word causes fear. After all, unwanted kilo appear precisely from calories, and for all who observe a diet, a significant decrease in the caloric content of the menu will necessarily lead to the ideal proportions of the body.

1. There are no restrictions in the choice of food. Dishes are prepared exclusively from their own preferences.
2. Considering calories, it is possible to independently adjust the quantitative metering indicator, i.e. The magnitude of the portion.
3. A person that counts calories for a day can easily trace behind the oscillation of his weight, while the usual nutritional diet will remain on the same level of calorieness, or a decrease is possible.

How to calculate calories for weight loss: Table

1. The first thing you need to understand is that for burning 1 kg of body weight, it is necessary to spend 7,700 kcal. The same amount of calories will be needed in order to recover by 1 kg.
2. The best option is to keep a loss diary. It needs to be recorded all the results obtained, as well as plans that will be an incentive of achievements. All day you need to make entries with the portions of the eaten, it will be more convenient to monitor the correct diet.
3. At the same time, it will be necessary to record all physical exertion that are conducted during the day.
4. In the third table, the data on the scuffed weight is recorded.

It is also worth noting that the weighing process is carried out daily, in the morning, immediately after waking up. Conducting comparative notes in three tables. A person has the ability to independently determine the power mode and the number of physical exertion that will help to get rid of extra kilograms in the complex.

Table Calories for weight loss: the number of calories per 100 g of product

Fruits	Kkal	Vegetables	Kkal
Bananas	90	Boiled potatoes	60
Grapes	70	Green onion	18
Cherry	25	Bulb onions	43
Grapefruit	30	Carrot	33
Pear	42	Cucumbers	15
Melon	45	Sweet Bulgarian Pepper	19
Blackberry	32	Parsley	23
Kiwi	50	Tomatoes	20
Apricots	47	Eggplant	28
Avocado	100	Green pea	75
Quince	30	Zucchini	18
A pineapple	44	White cabbage	23
Orange	45	Cauliflower	12
Watermelon	40	Sauerkraut	28
Strawberry	38	Kabbrah Red	27
Dogwood	41	Rhubarb	16
Cranberry	33	Radish	16
Gooseberry	48	Radish	25
Lemon	30	Turnip	23
Raspberries	45	Salad leaves	11
Mandarin	41	Beet	40
Peach	45	Pumpkin	20
Plum	44	Dill	30
Currant	43	Horseradish	49
Sweet cherry	53	Garlic	60
Blueberry	44	Spinach	16
Apples	45	Sorrel	27

Flour products	Kkal	Dried fruits	Kkal
Double bells	301	Raisins	270
Baranca	330	Fig	290
Black bread	206	Kismish	310
Wheat bread	266	Dried apricots	290
Rye bread	213	Phenic	290
Rusty flour	375	Prunes	220
Sugar	295	Apples	210

Meat and poultry	Kkal	Milk products	Kkal
Mutton	316	Brynza	261
Ham	366	Yogurt	51
Beef stew	180	Kefir fat	61
Beef	170	Kefir (1.5%)	39
Breast	475	Kefir degreased	31
Goose	301	Milk (3.2%)	62
Turkey	150	Milk cow whole	68
Sausage Var.	250	Cream ice cream	220
Sausage n / k	380	Prostokvash	59
Koreik	430	Ryazhka	85
Rabbit meat	115	Cream (10% fat)	120
Chicken cooked	131	Cream (20% fat)	300
Fire chicken	212	Sour cream (10%)	115
Beef liver	100	Sour cream (20%)	210
Kidney	66	Dutch cheese	357
Saradelki	160	Cheese Lamberib	377
Pork chop	265	Parmesan cheese	330
Pork stew	350	Russian cheese	371
A heart	87	Cheese sausage	267
Sausages	236	Cheese cheese	380
Veal	90	Cottage cheese (18% fat)	225
Duck	405	Cottage cheese non-human	81
Language	165	Cottage cheese with sour cream	261

Mushrooms	Kkal	Orekhi	Kkal
White dried mushrooms	211	Seeds	580
Mushrooms are boiled	26	Walnuts	652
Mushrooms in sour cream	230	Earth nuts	470
Fried mushrooms	165	Cedar nuts	620
Wood	20	Almond	600
Podberezoviki	30	Pistachii	620
Boosynoviki	30	Hazelnut	670

Fish and seafood	Kkal	Sauce oil	Kkal
Chang grainy	250	Fat trunk	930
Icra Malta	130	Ketchup	80
Squid	95	Mayonnaise	625
Carp fried	145	Mayonnaise light	260
Shrimp	85	Margarine creamy	745
Crabs	70	Margarine sandwich	670
Mintay	70	Margarine for baking	675
Sea cabbage	16	Corn oil	900
Perch	95	Olive oil	825
Eggs		Butter	750
Egg chicken 1pc.	65	Soybean oil	900
Egg powder	540	Melted butter	885

Craises and legumes	Kkal	Ready salads.	Kkal
Green peas	280	Korean carrots	134
Wheat flour	348	Sea cabbage	80
Rye flour	347	Salad with squid	240
Cocoa	375	Salad with crab chopsticks	217
Buckwheat	346	Mimosa salad	183
Oatmeal	374	Salad Olivier	198
Pearl barley	342	Vegetable salad (tomatoes. Cucumbers, sweet pepper)	30,7
Millet	352	The vinaigrette	130
Barley	343	Vinaigrette with herring	179
Corn	369	Radish with sour cream	103
Pasta	350	Caesar salad	303
Fig	337	Greek salad	188
Soy.	395	Salad of sauced cabbage	77
Beans.	328	Herring under the fur coat	193
Lentil	310	Young cabbage salad	120

Calorie Consumption per day

Few people know such a well-known statement that the amount of calories used should be less than their consumption. The person who leads a sedentary lifestyle must comply with the caloric content of which is 1,200 kal per day, for a supporter of an active vital pace, which is engaged in any sport, the menu must be composed of 1800 kal per day.

To fulfill physically challenging work, a man will spend about 3200 kcal, a woman is 2700.

Consider how to consider calories to lose weight. In order to make the calculation, it is necessary to use the caloric content table. Do not panic if the numbers will differ in different sources - these are averages, so the difference in several calories is not significant. The best option is to use the table where there is an extensive list of products, and even easier, print yourself for clarity and place a place for use, for example, in the kitchen.

Over time, familiarization with calorie dishes will be in habit, it will also be easier to calculate the required portion. For example, the average sandwicher with cheese, pork cutlets, the brass puppet and garnish portions will be 370 kcal. A small portion of oatmeal, coffee beverage with cream and sugar, plus a boiled chicken egg - 130 kcal.

200 ml of freshly squeezed vegetable or fruit fresh, milk and spring vegetable slicing - 120 kcal. Tea with sugar or coffee - 70 kcal.

It is worth aware that weight loss will not be instantaneous. The result will be clearly visible in a minimum of 5 days, from the moment the calorie counting starts.

Taba includes snacks before bedtime. Dinner should be no later than 18:00. For example, you can prepare a vegetable salad, oatmeal on water with raisins and green tea with jasmine. A few hours before sleep, you can drink kefir or natural yogurt (up to 200 ml). If the feeling of hunger does not leave, you can drink a cup of tea with mint and honey and eat ½ apple. You can also use a small solid cheese slice (20 g).

Full breakfast is a very important aspect in a diet on calories for weight loss. It must be 1/3 of the daily calorie rate. The appropriate option will be cereal, boiled eggs, low-fat variety of meat on a pair and salad with vegetables.

In order to go, which means that the volume of one portion should be not more meager than the diet, it is necessary to completely eliminate sugar, white bread, products with a high content of fat and oil. The optimal view of the preparation of any dish is baking or pair.

Excluding several calories from their menu, the amount of daily calorie consumption will decrease by 10-15%. Such products include: baking, fatty varieties of meat, smoked, fats and sugar. Food is divided by 6 times a day, while the volume of portions decreases. This method reduces the reception of calories by another 5-7%.

You need to know! Drinking 200 ml of cool water, you can burn to 50 kcal. This method is valid for the calorie diet. The norm is 2 liters of water per day. The liquid helps the body will be cleaned from accumulated slags and toxins.

How to count calories for weight loss

For the correct counting of calorie dishes, it is worth paying attention to the product label. It is worth remembering that the caloric content of the dry and finished product will be different. For example, calorie content of 100 g of dry pasta is 300 kcal. When cooking, their weight increases, so 100 g of boiled pasta will have almost two times less calories.

Counting calories for weight loss - this means the translation of each meal in numerical coefficients. It is not exhaustive starvation, but the correct calculation of the individual slimming program.

Calculate the number of calories per day for weight loss

Initially, a notebook is started, in which during one week it is necessary to record every meal, respectively, calculate the calorie content of the dish. To calculate calorie dishes, it is necessary to sum up the caloric content of each ingredient, taking into account its quantity.

The next step will be a decrease in calorie content of each portion, while you need to start the daily weighing process. It is necessary to achieve the result in 200 g of daily weight loss. Having reached such a mark, it is necessary to stop and no longer reduce calorie dishes - this will be an individual indicator of the necessary caloric content.

Continuing to eat in the prescribed mode, while losing 200 g per day of excess weight, a month later the arrow of the scales will show the result by 6 kg less than the start of the calorie counting diet.