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Word of Science

In modern medicine, a stablethe position that an adult man needs a day to 2500-3000 calories, and a woman - up to 2000-2500 calories. However, this is very rude and arbitrary. In order to make a more accurate calculation of the daily caloric intake, it is necessary to use the formula of the optimal calorie volume of Muffin-Geor, the famous English physicians. Here is the look: For women: OO = 10 * weight (kg) + 6.25 * height (cm) - 5 * age - 161 For men: OO = 10 * weight (kg) + 6.25 * height (cm) - 5 * age + 5 There is an important caveat - these formulas calculate the minimum that is necessary for a person in a state of complete rest. Therefore, the same doctors developed a system of correction factors that clarify these estimates: 1) Sedentary lifestyle: GS x 1.22) Moderate activity of a person (sports 1-3 days a week): GS x 1.3753) Average activity ( sports activities 3-5 days a week): GS x 1,554) High activity (sports 6-7 days per week): GS x 1,7255) Hyperactivity (exercise every day, physical activity at work): GS x 1, 9For an example, you can calculate the optimal amount of calories for a man of 35 years with an increase of 180 cm, weighing 90 kg, which is an office (sedentary lifestyle): OO = 10 * 90 + 6.25 * 180 - 5 * 35 + 5 = 900 + 1125 - 180 = 1845 kcal1845 * 1.2 = 2214 kcal It turns out that this man needs a total of 2214 kcal for normal life .

Features of the body

These calculations, although they are the most accuratefor today, but they do not take into account many individual anatomical features of a person. First, doctors and nutritionists need to pay attention to metabolism. About his violation, say either excess weight, or its obvious drawback. In both cases it is necessary to follow a balanced diet, which includes frequent daily meals (every 2-3 hours, but in small portions of 200-250 grams), consumption of at least 1.5 liters of water per day, as well as the exclusion of alcohol from the diet . It is worth paying attention to the relationship of proteins, fats and carbohydrates in food. It should contain at least 50% of proteins, 30% carbohydrates and 20% fat. All this in combination will improve metabolism and overall well-being of the body.

Safe weight loss

In order to lose weight, you need to consumecalories less than required by the above calculation. However, there are several nuances. First, the most painless for the body is to reduce the calorie content of food consumed by 20%. Anything more is considered extreme weight loss. Secondly, excessive reduction in calorie content of food will reduce the rate of metabolism, and this can affect the health of the person as a whole.