1 kilocalorie is equal to calories. How to calculate calories for weight gain. These products include

Depending on the reference water temperature adopted, there are several slightly different definitions of a calorie:

1 cal m = 4.1868 J (1 J ≈ 0.2388459 cal m) - international calorie, 1956;

1 cal t = 4.184 J (1 J = 0.23901 cal t) - thermochemical calorie; 1 cal 15 = 4.18580 J (1 J = 0.23890 cal 15) - calorie at 15 °C. 1 cal ≈ 2.6132·10 19 eV.

1 kcal = 1000 cal. 1 kcal = 1.163 watt hour Previously, the calorie was widely used to measure energy, work and heat, the "calorie" being the heat of combustion of a fuel. Currently, it is used mainly only to estimate energy value (“calorie content”) food products. Energy values ​​are usually indicated in kilocalories (“kcal”).

The derivative of the calorie is a unit of measurement of the amount of thermal energy -

gigacalorie (Gcal) (10 9 calories) is used for evaluation in heat power engineering, heating systems, and public utilities. A derived unit is also used for these purposes Gcal/h (gigacalorie per hour), characterizing the amount of heat produced or used by this or that equipment per unit of time. This value is equivalent to thermal power. Calorie content The calorie content, or energy value, of food refers to the amount of energy that the body receives when it is fully absorbed. To determine full

energy value of food, it is burned in a calorimeter and the heat released into the surrounding environment is measured

water bath . Human energy consumption is measured in a similar way: in a sealed calorimeter chamber, the heat generated by a person is measured and converted into “burnt” calories - this way you can find out physiological energy value of food. In a similar way, you can determine the energy consumption for life and activity for any person. The table on the right shows the empirical results of these tests, which are used to calculate the value of the products on their packaging. Artificial fats (margarines) and seafood fats have an efficiency of 4-8.5 kcal/g, so you can approximately find out their share in the total amount of fat., meaning "warmth". Previously [ When?] the terms "small calorie" (corresponding to the modern calorie) and "large calorie" (corresponding to the modern kilocalorie) were also common.

Notes

Literature

• Chemical Encyclopedia ISBN 5-85270-008-8

Links

• Conversion of the amount of work between different units of measurement, including non-system ones.

Wikimedia Foundation.

Synonyms

See what "Calorie" is in other dictionaries: Thermal unit. Dictionary of foreign words included in the Russian language. Chudinov A.N., 1910. CALORIE is a unit of heat, see CALORIMETER. Dictionary of foreign words included in the Russian language. Pavlenkov F., 1907 ...

Dictionary of foreign words of the Russian language CALORIE, calories, women. (from Latin calor heat) (physical). The amount of heat required to increase the temperature of a certain amount of water (gram, kilogram) by one degree and taken as a unit of thermal measurement. Big calorie. (... ...

Ushakov's Explanatory Dictionary

- (Calorie) unit of heat amount. Small calorie (or gram calorie) is the amount of heat required to heat one gram of water by one degree (namely from 19.5° to 20.5°). A large calorie is equal to 1,000 small K. and in technology is called ... ... Marine Dictionary CALORIE, unit of HEAT. One calorie is the amount of heat required to heat 1 g of water by one degree (from 14.5 to 15.5 ° C). In the SI system, JOLE is used instead of calories (1 calorie = 4.184 joules). Calories indicated for dietary... ...

Scientific and technical encyclopedic dictionary Unit of energy measurement. One calorie is the amount of energy required to heat one gram of water one degree Celsius at sea level. Fat and alcohol contain twice as many calories as carbohydrates and protein. (Culinary... ...

Culinary dictionary - (from Lat. calor heat) non-systemic unit of heat quantity, designated cal; 1 cal = 4.1868 J. Thermochemical calorie is 4.1840 J...

Big Encyclopedic Dictionary - (from Latin calor heat) (cal, cal), non-systemic unit of heat. 1 cal=4.1868 J; K., used in thermochemistry, was equal to 4.1840 J. Physical encyclopedic dictionary. M.: Soviet Encyclopedia. Chief Editor A. M. Prokhorov. 1983 ...

Physical encyclopedia calorie Historical Dictionary of Gallicisms of the Russian Language

CALORIE- CALORIE, the amount of heat required to heat one g of water (small K.) or 1 kg (large K.) by 1 ° C. Small K., or gram calorie, is essentially a variable value along the thermometric scale and changes with t°; ... ... Great Medical Encyclopedia

CALORIE, and, women. Thermal unit. Ozhegov's explanatory dictionary. S.I. Ozhegov, N.Yu. Shvedova. 1949 1992 … Ozhegov's Explanatory Dictionary

A unit for measuring thermal energy, i.e. heat. A distinction is made between large and small amounts of heat required to heat 1 kg or 1 g of water by 1°, respectively. Large K. (kcal) is equal to 1,000 small K. (cal) and is equivalent to 427 kgm mechan. work... ... Technical railway dictionary

Books

• Sassy calorie. How to boost your basal metabolism, Yuri Gichev. Today it is difficult to find a person who has not heard what a calorie is. But which of you can explain why in some cases the same calories help us build a beautiful body, but in...

The fight against extra centimeters is not easy; to win you will need a lot of strength and will. AND positive result Only those who went straight to achieving their dreams will be able to achieve.

Often, if a woman has excess weight, she justified this not with her weak will, but with some kind of health problems, genetic predisposition, riot of hormones - whatever. After all, sometimes it is difficult to admit that the culprit is simple laziness.

So how many calories do you need to burn to get rid of 1 kg of fat?

It is believed that to burn 1 kg of fat you need to spend 7700 kcal. Nutritionists advise losing weight by 2-4 kg per month (exactly). Accordingly, in order to safely lose 0.5 kg of fat per week for the body (keep in mind that the plumb line will be slightly larger due to lost water, muscles, etc.), you need to create a calorie deficit of 3850 kcal per week, which is 550 kcal per day (3850:7).

This is exactly the calorie deficit that needs to be created in order to remove 2 kg of fat per month.

If you have low physical activity, that is, you lead a sedentary lifestyle and do not engage in any sports, you should multiply the number obtained from the formula by 1.2. If you do at least fitness 1-2 times a week, then you should multiply the result by 1.375. If your daily activity is average, that is, you exercise up to 5 times a week, multiply the resulting number by 1.55. With higher activity - by 1.725. Are you a professional athlete? Then at 1.9.

Let our example be a 38-year-old girl, her weight is 81 kg, her height is 160 cm. With this height, the excess weight is about 15-20 kg. The girl's activity during the day is average. So:

• 9.99 x 81 + 6.25 x 160 - 4.92 x 38 - 161 = 809.19 + 1000 - 186.96 - 161 = 1461.2 kcal;
• 1461.2 x 1.2 () = 1753.5 kcal to provide the body with the necessary energy and not gain weight (for those who have not been on diets before).

The woman in our example has it, so she needs to reduce her caloric intake and add physical activity. In order to lose weight, it is recommended to reduce calorie intake by 10-15%. This means, in our example, by 175-260 kcal.

So, for a woman in our example, the caloric intake range for weight loss will be 1493-1578 kcal. That is, her caloric deficit will be 175-260 kcal per day.

Important!

Remember: under no circumstances should you reduce your caloric intake below 1200 kcal per day (for men no less than 1600 kcal), because you will put your body in a hungry state and lack energy. Unfortunately, today many diets advise reducing the diet to 500-1000 kcal, but this is not safe and can lead to serious problems.

Our metabolism works non-stop, burning calories not only during exercise, but also during rest, sleep and even digestion. To burn more calories, you don't have to force yourself to exercise for several hours a day. 3-5 workouts a week for just one hour are enough, but you will have to increase the level.

What everyone can do:

1. Choose one that you can maintain from week to week - it can be either three or five 60-minute sessions.
2. Increase your calorie expenditure by walking outdoors more often, skipping the elevator, doing your own shopping, moving more at home, finding an active hobby, or even getting into the habit of doing light cardio on a machine or a simple set of exercises while watching your favorite show.
3. Eat real whole foods - porridge from unrefined cereals, poultry/fish/eggs/cottage cheese instead of sausages and sweet cottage cheeses, vegetables and fruits, unrefined oils, nuts and seeds. Your body will get more from whole foods useful substances and will spend more calories on absorption.

Accordingly, we will advise the girl from our example to reduce the caloric content of her diet by 175-260 kcal per day and stick to the caloric content corridor of 1493-1578 kcal. And use physical activity daily, burning an additional 290-375 kcal, achieving a calorie deficit of 550 kcal per day. How can you burn extra calories?

Even just 50-80 minutes daily will be enough, but if you start visiting the fitness room, then that’s just wonderful! This way you will not only increase your calorie consumption, but also develop, strengthen the muscles of your body and improve the proportions of your figure.

Note that the caloric needs of a person who exercises regularly are higher than those of someone who does not exercise at all.

Remember that the lower your weight, the fewer calories your body requires for general metabolism. Therefore, you need to recalculate your caloric intake after losing every 5 kg.

So, we learned how to calculate how many calories your body needs to burn per day in order to start losing weight. By counting calories, you don't have to deprive yourself of a variety of your favorite foods.

Many people, especially those who want to lose weight, count the calories they eat per day, but not everyone knows what they are. Calories are energy that enters the human body with food, especially a lot of it in carbohydrates, as well as fats and proteins. The body processes food, releasing energy, which a person spends on life activities or puts it in “bins” as a reserve.

The derivative of the calorie is a unit of measurement of the amount of thermal energy -– this is the energy value of food, how much energy it can provide after its processing. Don’t think that a calorie is an indicator of completeness. Until the beginning of the 20th century, this unit meant the amount of thermal energy. IN modern world it measures the energy value of food. Next, we will consider the questions of what calories are and how they differ from kilocalories.

The term “calorie” itself began to appear in everyday life light hand French scientists who designated the unit of heat of combustion with the term “calor” back in the 19th century. In the same century, chemists divided food into proteins, fats and carbohydrates. And the energy value of any food group began to be measured in calories. Since the 20th century, people trying to lose weight or gain a little fat began to count these kcal in the food they consumed.

What does it mean

A calorie is the amount of heat required to heat 1 ml of water by 1 degree Celsius. Traditional physics uses a different unit of measurement for this – the joule. In everyday life, everyone is accustomed to counting it in calories.

What is the difference

Those who monitor body weight and count kcal do not really think about what this means. The reduction in calories is carried out actively, without particularly going into where it came from and where it went.

And most importantly, without thinking about it: calories and kilocalories - what is the difference between them:

• The calorie content of the product is always indicated on the packaging in kilocalories. If it says “N kcal”, you can’t believe it, all products have a calorie content, even the smallest one, and this sign is the ignorance of the manufacturer.
• To be clear, how many calories are in a kilocalorie? 1 kcal = 1000 calories.
• Exercise equipment in the gym often displays incorrect information about the calories burned on it. The measurement is made in kilocalories.

It must be remembered that products with zero or negative kcal do not exist in nature, no matter how their manufacturers claim in their advertisements.

Why does the body need kcal?

Energy is required for normal human functioning. To move, breathe, circulate blood through the vessels, and even rest. Energy enters the body from the outside, with food. How much a person eats, so much energy will be generated.

How many kilocalories are contained in one gram of food components:

• carbohydrates – 4 kcal;
• proteins – 4 kcal;
• fats – 9 kcal.

Human food consists of these ingredients. Knowing the weight of the product in a dish, you can easily calculate the calories received from food.

The most popular breakfast is oatmeal. In 100 g there will be so many calories:

• Fat 6 g * 9 kcal = 54 kcal.
• Protein 12 g * 4 kcal = 48 kcal.
• Carbohydrates 51 g * 4 kcal = 204 kcal.

It turns out that 100 g of oatmeal contains 306 kcal. Metabolism will dispose of the received energy as follows: converts proteins into amino acids, carbohydrates into glucose and others simple sugars, and the fats will turn into glycerol and fatty acids required by our body.

Where do they go then?

The body processes complex components of foods into simple ones, and then they go:

• Amino acids– muscle tissue, some hormones and enzymes are formed from them.
• Glucose- goes to nourish cells. Its excess is deposited in “storage areas”: muscle and liver cells.
• Fats– are spent like fuel. Some of them go to the liver and are processed into cholesterol. When too much of it is received, it is deposited in the subcutaneous layer. These are exactly the fats that all females and a sufficient number of the stronger sex struggle with.

How is caloric intake distributed if you need to gain weight:

• Proteins – 30% of the total diet.
• Fats – 35% of food.
• Carbohydrates – 45% of the diet.

If you want to lose weight, then the percentage component changes:

• Proteins – 30% of the total products.
• Fats – 20% of products.
• Carbohydrates – 50%.

This is important: The amount of kcal for a person’s daily requirement should be calculated individually. As a result, the amount of proteins, fats and carbohydrates will change significantly.

How to calculate the calorie content of foods

Quite often, young girls try to lose weight by reducing calories. At the same time, they maintain their usual diet, just monitor the balance.

The important principles in this method of losing weight remain:

• The amount of kilocalories eaten per day should be equal to or less than the amount of energy consumed during the day.
• It does not matter what products are used. It is important not to overstep the target limit and not to eat too much.
• You cannot significantly reduce the daily kcal norm so as not to provoke a malfunction of the systems and not get any diseases.

The calorie content of foods is calculated as shown in the example of oatmeal:

• Ingredients for preparing porridge: 200 g of cereal, a liter of milk, 2 tablespoons of sand, a pinch of salt, a spoon of cow butter.
• Calorie content: cereal – 732 kcal, milk – 640 kcal, sand – 199 kcal, butter – 149.6 kcal, salt – 0 kcal.
• The final result of the resulting porridge is 1720.6 kcal.

The numerical index of the calorie content of a product is available in a table that can be found on the Internet or in specialized literature.

When calculating, you need to take into account some nuances:

• The indicator for boiled cereals and pasta is three times less than the same product in its raw form.
• The weight of boiled meat decreases quite significantly, but rice, on the contrary, becomes larger.
• Dried foods (fruits, mushrooms, berries and crackers) have a much higher calorie content than the same foods in their original form. Here you need to calculate in this way: first, calculate the indicator x - the difference in the weight of the dried product, and then multiply the indicator from the table by x.
• In soup, you need to calculate not only those products that are included in the broth, but also seasonings, sour cream and everything that is usually added directly to the plate.

Nutrition must be monitored carefully, taking maximum care to ensure that healthy foods enter the body.

How to calculate your daily caloric intake

To determine calorie content, you need to take into account some indicators:

• Metabolism (OM). It is affected by work schedule, physical activity, and nutrition. OB is calculated as follows: weight multiplied by 20 kcal.
• Age. How to calculate: for every 10 years after age 20, reduce by 2%.
• Floor. Typically, males require more calories.
• Rhythm of life. The percentage of activity is calculated: inactive - 20%, sedentary with little activity (going to the store, cleaning, walking, etc.) - 30%, average - 40%, high (sports, physical work) - 50%.
• Physical activity (PA) is calculated as follows: OB needs to be multiplied by the percentage of the rhythm of life.
• Percentage of energy during food digestion (PEPP). It is determined as follows: (FA is summed with OB) and multiplied by 10%.

The daily intake of kcal is equal to – PEPP + FA + OB. The final indicator must be adjusted to your age; this is to subtract 2% from the result for the 10 years after the 20-year mark. If the total consumption rate is calculated for weight loss, then the result should be clarified: the daily calorie rate from which is subtracted (weight multiplied by 7 kcal).

Please note: It is necessary to take into account the energy needs of each person individually. Children and adults will have different meanings. Athletes and pregnant women should increase their calorie intake.

Low and high calorie foods

Which foods have many or few calories? This is affected by the chemical content. The lowest calorie foods are those whose energy value is less than 40 kcal per 100 g.

Which foods are low in calories:

• Vegetable products: cucumbers, lettuce, greens, garlic, Bell pepper, any onion, beets.
• Fruits and berries: citrus fruits, blackberries, strawberries, quince, cherries, pineapple, cherry plum, lingonberries, kiwi, apple, pomegranates and raspberries.
• Meat products: chicken, rabbit, lean beef, kidneys.
• Fish products: pollock, hake, blue whiting, flounder, shrimp, smelt and other types of river fish.
• Dairy products: all, only low fat.
• From sweets: marshmallows and marshmallows, marmalade.
• From flour - rye bread.

Those foods that have a high calorie content are those that have from 500 to 900 kcal per 100 g. Eating them is unsafe for your figure.

These products include:

• Any types of oils.
• Pork is fatty, lard.
• Raw smoked sausages.
• Cakes with cream.
• Nuts of any kind.
• Milk chocolate.

High-calorie foods include alcoholic drinks, and they also cause increased appetite.

How to stay slim

Calories measure energy, so it does not directly affect weight. Calories and kilocalories are the same thing, the same terms for the number of calories. The calorie content of meals and weight loss or gain are directly related. It looks like this: consumed food is processed into heat, that is, calories. There are more calories in a gram of fat than in the same amount of protein. Therefore, fatty foods quickly lead to weight gain due to calorie content, especially if energy is not wasted at all. Calorie burning must correspond to the amount of food eaten. An athlete's diet is not suitable for a young girl who does not lead a very active life. Approximate calculation of calorie content of food by category.

Adult with light physical activity:

The derivative of the calorie is a unit of measurement of the amount of thermal energy - is a unit of measurement energy value food products, accumulated in components such as proteins, carbohydrates and fats, expressed in calories (cal) or kilocalories (kcal). Many modern representatives of the fair half of humanity, and even men, regularly count calories in order to properly plan their diet for effective weight loss and eliminate extra centimeters in the most problematic areas of the body (waist, hips, butt and abdomen).

Calories are also counted to gain muscle mass and total body weight, which is mostly found in people who are professionally involved in sports. But hardly anyone has ever thought about what calories themselves are and what significance they have for the life of the body. In the materials of the presented review, we will take a closer look at what calories and kilocalories are, how they differ and what their benefits for human health are.

Initially, when this concept of “calories” first appeared, they were not associated with extra pounds on the human body. They were used to measure thermal energy and only in the twentieth century did calories begin to indicate the level of energy value of food.

Historical reference

The concept of “calorie” appeared in the mid-19th century, when the famous French thermochemist Frau Silberman used the word color to denote the amount of heat released during the combustion process. And in the early nineties, chemist Wilbur Atwater divided all food products into three main components:

• proteins;
• carbohydrates;
• and fats.

It was from that time that the measurement of the energy value of each food group of foods in calories began. Another century later, from the beginning of the 20th century, people who cared about the beauty of their figure began to count calories when drawing up their own diet.

Concept of calories

So what is a calorie? A calorie is a certain amount of thermal energy, with the help of which the temperature of 1 g of water increases by 1 g on the Celsius scale. In physics, the amount of thermal energy is measured using joules and kilojoules, but in everyday life all this is measured in calories. Many people are mistaken in thinking that calories and kcal are the same thing. They are actually slightly different units of measurement for the thermal energy of food.

The difference between calories and kilocalories

So, calories and kilocalories, what is the difference between them? In order to better understand and understand the difference between these two quantities, you should remember that one kilocalorie is equal to 1000 calories, just like one kilogram is equal to 1000 grams. The energy value of food products on packaging forms should also be indicated only in kcal. If the packaging indicates the amount of cal, that is, calories, then this indicates the illiteracy of the manufacturer. Likewise, in sports clubs, on certain types of exercise equipment, the number of kilocalories expended must be indicated.

Benefits of calories for human health

For the life of each living organism, a certain amount of energy is required, which will support processes such as:

• movement;
• breath;
• thinking;
• pumping and transporting blood throughout all internal systems of the body, etc.

This vital energy enters the body from the foods that a person consumes daily. How much food is eaten, so many calories will be received, which means that the body will receive the same amount of necessary energy. As noted above, all food products consist of three main components, corresponding to the following number of kilocalories:

• carbohydrates 1 gr. equal to 4 kcal;
• whites 1 gr. are also equal to 4 kcal;
• a 1 gr. fat equals 9 kcal.

Knowing the amount of substances present in the food consumed, you can easily calculate the number of calories that a person will receive after assimilation of food by the gastrointestinal tract system. So, for example, consider the most popular product - oatmeal.

100 grams of oatmeal contains:

• fats – 6 grams, which corresponds to: 6x9 = 54 kcal;
• carbohydrates – 51 grams, which means: 51x4 = 204 kcal;
• proteins – 12 grams, multiply 12x4, it turns out 48 kcal.

We add up the obtained kcal values ​​and find that 100 grams of oatmeal contains 306 kcal, which will be spent by the body itself on the processes of converting carbohydrate compounds into glucose, protein components into amino acids, and fats into glycerol and fatty acid compounds.

What happens next?

Amino acids formed from protein compounds perform a construction function and contribute to the formation of new cellular structures and an increase in the volume of muscle fibers. Glucose obtained from carbohydrates breaks down into simpler sugar compounds and provides nutrition to cells. Excess glucose is deposited in muscle structures and in the liver cavity. Fats act as a kind of fuel for the body. some of them enter the liver, where they are converted into cholesterol compounds.

Please note: Excess fatty compounds do not go anywhere, but begin to accumulate in the subcutaneous fat layer, which is what representatives of the fair sex of all age groups are actively fighting against.

When following a diet aimed at increasing body weight, your calorie intake should look like this:

• protein – 25-30% of the daily diet;
• carbohydrates – 40-45%;
• fats up to 30-35%.

When following a diet aimed at losing weight, the caloric intake should look like this:

• protein – up to 30%;
• carbohydrates – up to 50%;
• fats – up to 20%.

It is important to remember that when calculating total calories, you should not forget how many calories are in a kilocalorie.

Change in calorie content of food

As you know, calorie counting is the most popular way to lose weight, which will allow you not to give up your favorite food, but to eat it in reasonable quantities and at the same time lose weight. Let's take a closer look at how calorie content of foods is calculated using an example. oatmeal on milk.

• Ingredients: oat groats– 200 gr., milk – 1000 ml., granulated sugar – 2 tbsp. l., half a teaspoon of salt and a tablespoon of butter.
• Calorie level of ingredients: oatmeal - 732 kcal, salt - 0 kcal and milk - 640 kcal, butter - 150 kcal and granulated sugar - 200 kcal.

From here we conclude that total calories the resulting porridge will be equal to 1721 kcal. And the calorie content of 100 grams of the dish will be approximately 130 kcal. The caloric content level of a particular product can be viewed in a special table, which can be quite easily found on the Internet.

Calculating your daily calorie intake

• An indicator of metabolism (M) in the body, the speed of which depends on lifestyle, activity level, physical activity and diet. It is calculated by the formula: multiply body weight by 20 kcal, thus obtaining OB, an indicator of metabolism;
• Age;
• Gender, since men require slightly more calories;
• The percentage of rhythm of life activity, which is determined according to the following criteria: sedentary lifestyle - 20%, sedentary lifestyle with the presence of little activity in the form of walking, shopping and house cleaning - 30%, average level of activity - 40%, high level of activity with presence physical activity and daily training – 50%;
• FA, or the level of physical activity, which is calculated by the formula: OB multiplied by the percentage of rhythm of life activity;
• The indicator of the percentage of energy during food digestion, or abbreviated PEPP, which is calculated by the formula: (physical activity + RH) * 10%.

So, in order to calculate the daily caloric intake, it is necessary to make a calculation according to the following formula: PEPP + FA + OB. Then the resulting indicator must be adjusted, that is, subtract 2% for every 20 years of life lived.

Please note: that calculating the daily calorie intake, or simply looking at a special plate, is not at all enough. It is very important to take into account when planning your diet energy needs one or another human body.

So, for example, a child requires one amount of energy, athletes another, and pregnant and lactating women require a completely different amount.

List of low-calorie foods

The energy value of food products is determined by their chemical composition. Among the most low calorie foods These include those whose energy value does not reach 40 kcal per 100 grams of product.

The list of low-calorie products consists of the following ingredients:

• Vegetables: sweet peppers and onions, beets and horseradish, cucumbers and green lettuce, garlic and parsley;
• Fruit and berry crops: blackberries and oranges, strawberries and grapefruits, cherries and pineapples, quince and cherry plum, cherries, apples and raspberries, as well as kiwi and lingonberries;
• Meat products: beef, kidneys, chicken and rabbit;
• Fish: crucian carp, flounder, hake, blue whiting, pollock, perch and carp;
• Any low-fat dairy products;
• Bread made from rye flour;
• Among the sweets: marshmallows and marmalade with marshmallows.

The highest level of calorie content is considered to be from 500 to 900 kcal per 100 grams of product, these include: sausages;

• all types of oils;
• chocolate;
• nuts;
• cream cakes;
• lard and fatty pork meat.

It is important to remember that calorie expenditure must fully correspond to the level of intake into the body. There should be harmony in everything. So, for example, a complete diet for professional athletes is not at all suitable for a fragile woman with a sedentary lifestyle. Therefore, calorie calculations must be reasonable.

Calculation of caloric intake for people of different groups

Easy level people physical activity It is recommended to adhere to the following calculation of calorie content in the daily diet:

Calorie calculation for daily ration pregnant woman:

1 gram of protein contains 4 kilocalories

1 gram of carbohydrates is also 4 kilocalories

1 kilocalorie (kcal) is the energy required to heat a whole kilogram of water by 1 degree (and 1 calorie, as written above, is only 1 gram of water)

The energy value of food products is indicated in kilocalories (kcal). .But for convenience, a kilocalorie is often called just a calorie Thus, when we say calorie, we mean kilocalorie.

Let's give an example, How to correctly understand kilojoules, calories and kilocalories:

You burned 300 kcal in the gym. Then you ate an apple containing 50 calories. And then another piece of bread, the packaging of which says 315 kJ.

Since for convenience we use the word calorie, we reduce everything to a single measurement in calories:

Spent:

300 calories

From small to large

When we are born, we know nothing about kilocalories, but without them we could not survive. Every day we received our portion of energy foods. This is approximately 800 Calories. Having learned to walk, from one year to one and a half years, my mother gave us 1330 kilocalories, and from three years old, even 1800. At the age of seven, 2400 calories became the norm for us, when we moved to high school, the figure increased to 2900. We were real gluttons in moment of puberty. We could easily eat 3200 kcal worth of food per day. This applies to boys. The girls ate much less, totaling 2800 kcal. After university, each of us followed our own path in life. Some became athletes who needed 4000 to 5000 kcal per day, some became office workers. Quiet work that does not require much effort requires fewer calories. Women need up to 2400 kilocalories per day. And for men, as well as pregnant and lactating women, up to 3400 kcal.

Additional materials on the topic: Calories, kcal. How many calories do you need?

Calories per hour

The woman in our example is overweight, so she needs to reduce her caloric intake and add physical activity. In order to lose weight, it is recommended to reduce calorie intake by 10-15%. This means, in our example, by 175-260 kcal.

So, for a woman in our example, the caloric intake range for weight loss will be 1493-1578 kcal. That is, her caloric deficit will be 175-260 kcal per day.

Remember: under no circumstances should you reduce your caloric intake below 1200 kcal per day (for men no less than 1600 kcal), because you will put your body in a hungry state and lack energy, although today many diets advise reducing your diet to 500-1000 kcal.

Eat less - you weigh less

If you are in good health and plan to lose 5-7 kg on your own, use “crash diets”. The difference between them and therapeutic fasting is that with a “crash diet” you continue to eat regularly. But only with a strictly defined set of products. You can easily find recipes for such nutritional methods in numerous reference publications on improving the health of the body. An example of a “impact diet” is the so-called fragmented diet, which is particularly effective. It is based on the principle of separate consumption of foods of different categories, which allows the body to better absorb food.