Daily Calorie Rate: how to calculate?

The daily caloric intake is a prettyindividual, because this rate depends on age, and on physical activity during the day, and on the characteristics of metabolism, and on the conditions of life in general. Nevertheless, there are averaged values ​​of the daily calorie rate, which approximately reflect the optimal number of calories consumed for men and women of different ages.

So, daily calorie rate for men 18-40 years old, whose work is not connected with physical labor,is between 2800 and 3000. In turn, for women of the same age engaged in mental work, the optimal number of calories per day is from 2400 to 2600. If, in addition to the main activity, men and women of this age group also receive physical exertion, then Daily calorie rate for them can be increased an average of 300 calories.

Men and women engaged in intellectual(age 40-60), the daily rate should be slightly reduced: 2600-2800 calories per day for men and 2200-2400 calories for women. If men and women of this age group receive daily exercise, they should have about 200 calories more in their diets.

The daily norm of calories is greatest for people engaged in partially mechanized labor. This, for example, miners, metallurgists,machine operators. In this case, for a day, men of 18-40 years should consume 3700-3900 calories per day, women - 3150-3350 calories. At the older age, from 40 to 60 years, the daily caloric intake decreases slightly, on average, by 300 calories.

For men and women aged 60 to 70 years, the daily caloric intake is the lowest. So, from 2000 to 2200 calories per dayit is recommended to use this age group for women, and from 2100 to 2500 for men. Elderly people over 70 years of age are recommended to eat no more than 200-2200 calories per day.

For the individual calculation of the daily calorie rate, there are many different formulas. For example, according to one of these formulas, itsThe desired weight in kilograms must be multiplied by 14 (for women) or by 15 (for men), and then divided by 0.453. The result will be the optimal number of calories to maintain this weight.

Another one The formula for calculating the daily calorie rate takes into account weight, age, and height of a person. To find out your daily calorie intake bythis formula, you need to add your weight in kilograms multiplied by a coefficient of 9.6 with your height in centimeters multiplied by a factor of 1.8, add the number 655, and then subtract your age in years multiplied by 4.7:

655 + 9.6 * (weight in kg) + 1.8 * (height in cm) - 4.7 * (age in years)

The result is the daily caloric rate needed at rest. If you need to calculate the daily ratecalories necessary to maintain the existing weight at different loads, then a small adjustment of the result is necessary. For example, you need to multiply the result by a factor of 1.38, if at least once a week a person is engaged in fitness or every day does morning exercises.

At a factor of 1.55, you should increase the resultthe calculation of the daily calorie rate, if the number of sports is 3 to 5 times a week. If training is more often, 5-6 times a week, then a coefficient of 1.73 should be applied. If you need to reset the existing weight, the results obtained in each case should be reduced by 20%.

Correctly calculated Daily calorie rate It allows you to maintain the weight optimal, andhealth - strong. However, in the fight against extra pounds, it is important to consider not only the total calorie content of food, but also the ways of its preparation, the usefulness of the products used. Healthy eating within a daily rate of calories - a pledge of well-being and a beautiful appearance at any age!