Every day a person consumes food that has a certain energy value. The number of calories a human body needs to survive is individual, but easy to figure out.
Word of science
In modern medicine, there is a stable position that an adult man needs up to 2500-3000 kcal per day, and a woman - up to 2000-2500 kcal. However, this is very rough and arbitrary. In order to make a more accurate calculation of the daily calorie intake, it is necessary to use the Muffin-Geor formula for the optimal calorie volume, known by British doctors. Here is her view:
For women: GS = 10 * weight (kg) + 6, 25 * height (cm) - 5 * age - 161
For men: GS = 10 * weight (kg) + 6, 25 * height (cm) - 5 * age + 5
There is an important caveat here - these formulas calculate the minimum that a person needs in a state of complete rest. Therefore, the same doctors developed a system of correction factors that clarify these calculations:
1) Sedentary lifestyle: GS x 1, 2
2) Moderate human activity (doing sports 1-3 days a week): GS x 1, 375
3) Average activity (doing sports 3-5 days a week): OO x 1, 55
4) High activity (doing sports 6-7 days a week): GS x 1, 725
5) Hyperactivity (playing sports every day, physical activity at work): GS x 1, 9
For example, you can calculate the optimal amount of calories for a 35-year-old man with a height of 180 cm, weighing 90 kg, who is an office worker (sedentary lifestyle):
OO = 10 * 90 + 6, 25 * 180 - 5 * 35 + 5 = 900 + 1125 - 180 = 1845 kcal
1845 * 1, 2 = 2214 kcal
It turns out that this man needs 2214 kcal for normal life.
Features of the body
Although these calculations are the most accurate at the moment, they do not take into account many individual anatomical features of a person. First, doctors and nutritionists need to pay attention to metabolism. Either excess weight or a clear drawback speaks of its violation. In both cases, it is necessary to follow a balanced diet, which includes frequent daily meals (every 2-3 hours, but in small portions of 200-250 grams), consumption of at least 1.5 liters of water per day, as well as the elimination of alcohol from the diet … It is worth paying attention to the relationship of proteins, fats and carbohydrates in food. It should contain at least 50% protein, 30% carbohydrates and 20% fat. All this together will improve metabolism and overall well-being of the body.
Safe weight loss
In order to lose weight, you need to consume fewer calories than is required according to the above calculation. However, there are several nuances here. First, the most painless for the body is to reduce the calorie content of food consumed by 20%. Anything larger is considered extreme weight loss. Secondly, an excessive decrease in the calorie content of food will reduce the metabolic rate, and this can affect the well-being of a person as a whole.