The formula for calculating calories.

So, you have finally decided to get rid of superfluous kilograms. But where to start? Run for food and fill the fridge "useful"? And then what?

The first and perhaps most important thing to take - is to calculate your daily requirement of calories and in accordance with the composition of diet.

But as sdelat⁉

One of the most accurate calculation of daily calorie formulas, to date, considered the formula muffin-Dzheora.

It is very easy and you just 5 minutes easy to calculate your energy intake.

So:

It is necessary to calculate the basal metabolic rate (RO) - is how many calories the body needs to maintain life in the case of complete rest (breathing, pumping blood, hair growth, etc):

For women: PO = 9 * 99 Weight (kg) + 6.25 * height (cm) - 4 * age 92 - 161

For men: PO = 9 * 99 Weight (kg) + 6.25 * height (cm) - 4, 92 * age + 5

For the total consumption of calories per day should be multiplied by the primary exchange for the following factors:

Sedentary lifestyle: GS x 1.2
Clear Activity (sports 1-3 days a week): GS x 1.375
Average activity (sports 3-5 days a week): GS x 1.55
High activity (sports 6-7 days a week): GS x 1.725
Very high activity (very active sports every day, high physical activity at work, training twice a day): GS x 1.9

Let's count the example above average height 170 cm, weight 61 kg, 26 years old, sedentary lifestyle.

PO = 9 * 99 61 +6 25 170-4 *, 92 * 26-161 = 1 383 kcal

Calories: GS 1 * 2 = 1383 * 1, 2 = 1659 Kcal

It turns out that for the normal functioning of the body needs to consume an average of 1659 kcal. With such a diet will not have to lose weight or gain weight.

And what to do to hudet⁉

The answer is simple to outrageous - Decrease your daily requirement of calories by 10 - 20% and lose weight on your health!

But remember that for a comfortable weight loss - calories should be reduced gradually. For example, the first week by 10%, the second 15%, and so on. For safe weight loss is not recommended to lower the figure of less than 20%. When your diet is less 20%, simply increase calorie consumption, for example, add or increase the power running load.