How Many Calories Should You Eat Per Day
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| How Many Calories Should You Eat Per Day |
If you seriously and thoroughly started to lose weight, then you need to know how many calories, protein, fat and carbohydrates a day you need to eat.
1. First you need to calculate the level of your metabolism.
Female Basic Level of Metabolism = 655 + (9.6 x weight in kg.) + (1.8 x height in cm) - (4.7 x age in years)
Male Basic Metabolism Level = 66 + (13.7 X body weight) + (5 X height in cm) - (6.8 x age in years)
Then multiply by the activity coefficient:
Low (sedentary lifestyle) - 1,20
Small (1-3 times a week, light workouts) - 1.38
Average (1-5 times a week for moderate workouts) - 1.55
High (5-7 times a week intensive training) - 1.73
Then remove 500 calories and you will get your daily calorie (for example, it turned out 1500 calories). At low activity, weight less than the medical norm (height minus 110), I recommend to subtract 300 calories, or as some nutritionists advise, 20%.
2. Calculation of the calorie corridor
Next, we make a range of calories so that we can eat more freely.
Calories for Weight Loss - 250 = Lower Range Limit
Calories for Weight Loss + 100 = Upper Range Limit
So the range of weight loss, if you take as an example 1500 kcal, will be from 1250 to 1600 kcal per day.
3. Calculation of BJU (Proteins, Fats, Carbohydrates).
Everyone knows that 1 gram of fat is 9 kcal, 1 gram of proteins and carbohydrates - 4 kcal
Proteins: must be between 30% and 35% of calories per day
Fats: should be from 15% to 20% of calories per day
Carbohydrates: should be from 45% to 50% of calories per day
Proceeding from this, we consider:
Proteins (lower limit) = (1250 · 0.30) / 4 = 93 g. Proteins (upper limit) = (1600 · 0.35) / 4 = 140 g.
Fats (lower limit) = (1250 · 0.15) / 9 = 21 g. Fats (upper limit) = (1600 · 0.20) / 9 = 35 g.
Carbohydrates (lower limit) = (1250 · 0.45) / 4 = 140 g. Carbohydrates (upper limit) = (1600 · 0.50) / 4 = 200 g.
The lowest threshold of daily caloric intake is 1200. If you eat less, you can seriously spoil your metabolism.
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