Calories ... This word terrifies many women! How much did I take? Is it above the norm? Every day we spend energy on life support, and it needs to be replenished. That is why it is important to know your daily need for calories. It depends on many factors: weight and age, as well as physical activity. What is the rate of calories per day for a woman?
Calories or kilocalories?
Usually, if we are talking about daily energy needs, then we use the term calories, but we always mean that in fact it is kilocalories. We need to rank the products according to the calories they contain, not calories. Currently, food labeling is standardized and indicates the energy value of each in kilocalories: 1 Kcal = 1000 cal.
Daily calorie needs vary by gender, age, body size, type of activity, exercise, and condition. Knowing your needs, you can control your own strength and maintain a stable weight. Such control over calorie intake is the best way to sustain weight loss.
Daily calories for women
The number of calories needed per day for a very active person, for example, an athlete who trains daily for 5 hours, is significantly higher than for less active people, such as office workers, who lead a sedentary lifestyle in front of a computer. The average man needs about 2500 calories each day to maintain body weight, and a woman needs about 2000. Of course, if we are not talking about the period of pregnancy or breastfeeding, during which the body, for obvious reasons, has higher energy requirements.
The daily calorie intake rate for women varies with physical activity:
- for physical activity less than 30 minutes per day, it takes about 1800 calories per day;
- from 30 to 60 minutes per day - 2000-2200 cal;
- more than 60 minutes per day - 2400-2800 cal;
- during pregnancy or lactation - from 1800 to 2500 calories.
Other factors can also affect the amount of calories you burn daily. These include:
- fluctuations in hormonal levels;
- taking certain medications, for example, glucocorticoids, used to treat inflammations;
- mood swings;
- ambient temperature etc.
Is it possible to lose weight by calculating calories?
The energy that everyone aspires to replenish every day, we get from what we eat or drink. Knowing how many calories per day we need, we can adjust our diet. If, for example, a woman needs 1900 calories per day to maintain her normal physical condition, then by consuming 2300 calories, she will have as many as 400 calories in excess of her needs. These 400 calories will be stored in the form of fat reserves.
If you do the opposite, and the same woman will consume only 1500 calories per day, that is, 400 calories less compared to her daily need, she must lose weight. This will happen faster if you still exercise. For those who do not have free time for exercise, nutritionists recommend a low-calorie diet with 1,200 calories a day. This weight loss program can be used in the absence of medical contraindications and after the consultation and consent of your doctor.
The peculiarity of such a diet is that you do not have to give up your favorite foods, but you just need to reduce their number in accordance with the calculated daily rate of calories. It is necessary to strictly adhere to the rules of the diet and not try to speed up the process of losing weight due to an even greater reduction in calorie intake.
If your daily calorie intake is too low, it can lead to the following consequences:
- Muscle mass begins to break down to produce the missing energy. This effect is called catabolism.
- The metabolic rate starts to slow down, usually after 3 days of too low calorie intake. It is also associated with the loss of muscle mass.
- With low calorie intake, the body begins to tire very quickly, which will affect the ability to work. It can also affect the mental state: the person becomes more nervous and irritable.
- Weight is fully restored and even its surplus may appear immediately after you return to your old eating habits.
How to calculate the correct calorie intake per day?
A simplified calculation of daily energy consumption is the counting of calories that we burn and use. These two components are part of the same equation, which allows you to maintain a healthy weight. We all have a specific amount of calories to meet our daily energy requirements. This amount is necessary to maintain our current weight. If you eat less or burn more calories than you need for a day, you will lose weight. This is called calorie deficiency. A lack of every 8,000 calories causes you to lose about 1 kg of weight.
To calculate the daily norm of calories needed to maintain current weight, use the Black formula. Her calculations are based on gender, weight and activity level. For women, the formula looks like this:
- 230 × Р⁰ · × Т⁰ · × А⁻⁰ · ³;
- P - weight (kg);
- T - height (m);
- And - age (full years).
The result must be multiplied by the activity coefficient:
- sedentary: × 1.37;
- active: × 1.55;
- sports: × 1.8.
Now you can create your own plans for weight adjustment. The amount of calories you need to reduce with daily food intake is up to you. Be careful not to consume too few calories per day - less than 1200, because then you put your health at risk. And the ideal option would be if the nutritionist calculates the daily rate of calories for a woman while losing weight.