We all want to have a beautiful, healthy and fit body. How we can do this? When I was younger then of course I didn’t like my body +6 extra kilos of weight. Therefore, I often skipped meals or reduced calories, and once sat on a weekly diet, occasionally consuming kefir or an apple, lost 3 kilograms. I think many people think the same. But if you haphazardly cut back on the amount of food you eat, your body will not get enough nutrients, leading to health problems and ultimately not helping you achieve your ideal weight at all.
I can’t speak for everyone, but Russian-speakers use the formula for calculating the daily value of calories and macronutrients: КБЖУ- it is an abbreviation created by adherents of proper nutrition in order to simplify the presentation of information. In fact, the calculation of КБЖУ (calories, proteins, fats and carbs) is needed in order to adhere to a balanced and healthy diet and, as a result, maintain your weight in the norm.
Moreover, this system is used not only if you want to lose weight. It is also used when you need to gain weight or simply to maintain your optimal shape.
The calorie content of the diet is calculated individually according to the Harris-Benedict formula, or in more specialized nutritional clinics, a study of the basal metabolism is done by indirect calorimetry. This method is more accurate and also allows you to determine the metabolic rate of proteins, fats and carbohydrates in a particular organism.
Basal metabolic rate
BMR for Women:
• BMR = 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) – (4.330 * age in years)
BMR for Men:
• BMR = 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) – (5.677 * age in years)
At the output, we get the figure of our basic metabolism, these are the calories that we spend at rest, to maintain body temperature, breathing, and to maintain all internal life processes.
Activity coefficient
• Sedentary lifestyle – 1.2
• Moderate activity (light physical activity or classes 1-3 times a week) – 1,375
• Average activity (classes 3-5 times a week) – 1.55
• Active people (intensive loads, classes 6-7 times a week) – 1,725
• Athletes and people performing similar loads (6-7 times a week) – 1.9.
We multiply the basal metabolic rate by the figure of the physical coefficient and, as a result, we have the calorie content of the diet in which we fully provide the needs of our body with energy, do not lose weight and do not gain weight. If we want to lose weight due to fat mass, we subtract 20 percent from this figure. Not more!
How easy is it to calculate the rate online?
you will have to use the Russian counting site. below I will explain and translate everything
http://musclegain.ru/calculator_bzu.html
or you can youse 2 sites: calorie intake calculator and carb, protein, carb calculator
Fist of all having entered the site you will see such a calculator where you will need to note your weight, height, age, and so on. Simple and easy
Just enter information and press the button below
already calculated calorie rate, basal metabolism, active metabolism and PFC (proteins, fats, carbs) appearThis is, for instance, my table for norms
What to do when calculated?
As I said in the article, it is not necessary to count calories, it is enough to know the norm and approximately adhere to it. But if you decided to follow your exact norm: Calorie Counter by FatSecret is the best App for it
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