In this article we will tell you what should be the daily norm of calories for men and women, and how to calculate the daily rate online.
Of course, the result will be rough, because for the exact answer to this question must take into account the specific characteristics of each organism. You will also be useful to know how the calculated calorie foods .
SBI (the value of basal metabolism) – it is a basic level of metabolism in the human body, which is used to calculate the daily calories for weight loss.
It is essential to maintain vital functions, the proper functioning of the internal organs, respiration, heart rate, recovery and protein diet growth of the cells in the body, which is in a state of hunger, in conditions of complete peace of mind, physical and mental comfort.
Departing from the topic, I would recommend to read the article about what foods help to lose weight how many calories does the average person burn daily.
Calculation of daily requirement (Phase 1)
SBI may comprise about 50-70% of the total metabolism.
Basal metabolism can be calculated in two ways:
Harris Benedict Formula for women and men:
The need for a day for a woman:
SBI = 665.09 + (9.56 * M) + (1,85 * W) – (4,67 * L)
The need for a day for a man:
SBI = 66.47 + (13.75 * M) + (5,0 * W) – (6,75 * L)
M – average body weight in kilograms
The W – the height in centimeters
Of L – age in years
Use the online form to calculate the calorie norms for activity types
The formula for calculating the muffin dzheora basal metabolism
Cutochnaya rate the need for women:
SBI (kcal / day) = 10 x weight (kg) 6.25 x height (cm) – 5 x age (years) – 161
Cutochnaya need for men:
SBI (kcal / day) = 10 x weight (kg) + 6.25 x Height (cm) – 5 x age (years) + 5
If you calculated the SBI, it is possible to start the calculations of general metabolism (GLD).
How to calculate the daily norm of calories for weight loss (Phase 2)
GLD (general metabolism) – the sum of all energy consumption, which increases physical activity. In other words, the amount of energy that you have to take in order to keep your weight stable.
GLD can be calculated as follows:
GLD = SBI’s PM
The PM (activity rate) – this is the energy required to perform daily activities such as work.
The activity coefficient is determined on the basis of your daily activities:
Low activity – 1.4 – 1.69
Average activity – 1.7 – 1.99
High activity – 2.0 – 2.40
Thus, we can roughly determine your daily caloric needs for persons over 18 years.
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© Author: Alexander Lignum