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A healthy person can do anything. You just need to make sure that meals are not turned into an uncontrolled action. It is always necessary to be picky in the food, and to control its quantity. Well, the surest way to lose weight and keep yourself in shape is to take into account the calorie content of the food. Depending on the physical characteristics and activity, a person can consume a certain amount of calories per day. Knowing your calorie number, it's easy not only to maintain weight in the norm, but also to reduce it, if desired. For example, if you consume 300 calories a day less than usual, then after 12 days the weight will decrease by 500 g. Conversely, by increasing the calorie intake by the same figure, in 12 days the weight will be added by half a kilo. There is a simple formula for determining the number of calories per day. The number of calories in the table is indicated without taking into account the loads. For men: 0 to 3 years (60.9 × weight in kg) -54 from 3 to 10 years (22.7 × weight in kg) + 495 from 10 to 18 years (17.5 × weight in kg) + 651 from 18 up to 30 years (15.3 × weight in kg) + 679 from 30 to 60 years (11.6 × weight in kg) + 879 more than 60 years (13.5 × weight in kg) + 487 For women: 0 to 3 years 60 × weight in kg) -51 from 3 to 10 years (22.5 × weight in kg) + 499 from 10 to 18 years (12.2 × weight in kg) + 749 from 18 to 30 years (14.7 × weight in kg ) + 496 from 30 to 60 years (8.7 × weight in kg) + 829 more than 60 years (10.5 × weight in kg) + 596 According to this table, a woman of 27 years who weighs 58 kg should consume 1348.6 calories in day. This is the required number of calories for her, at rest. But if you take into account the cost of energy for daily activities, then the amount of calories consumed should be higher. If the activity level is small, then to this number of calories you need to add another 80-100 kcal. Average activity implies 170-240 from above, and high - 350-450 kcal. Calorie tables of products, as well as energy consumption tables, can be found in any search engine. Using them, it is easy to calculate the necessary amount of calories for yourself, as well as adjust your diet. If you want to lose weight, you just need to reduce the number of calories per day or add a load. If you have to reduce the diet, remember that below 1200 calories it is better not to drop. And you can limit yourself for no more than two weeks. Otherwise, the metabolism will slow down and the weight will increase, even with a poor diet. At first glance, counting calories seems like a tedious and tiring exercise. Many abandon this system without even trying. And in vain. For today it is the most reliable and safe way to keep a good shape. Simple calculations will not take much time, and then even become a habit. And the results will not be long in coming.