Как рассчитать норму калорий в день

Как рассчитать норму калорий в день задает себе человек, который хочет иметь красивое и здоровое тело. И ведь правда же не возможно похудеть или набрать вес без учета количества калорий, тех самых, которые вы потребляете вместе с пищей. Сегодня, в этой статье мы расскажем как же подсчитать норму калорийности в день.

Зачем рассчитывать индивидуальную норму 

Очень часто так бывает, люди которые хотят похудеть усердно и тяжело тренируются, но достичь результата — похудения не могут. Это происходит из-за того, что количество единиц калорий превышает их расход. 
Чем больше мы тренируемся, тем больше нам хочется кушать
 
Похожая ситуация и с теми людьми, которые хотят набрать вес. По-этому очень важно знать сколько калорий необходимо вашему организму для поддержания жизнедеятельности.  Ведь организм каждого человека работает по-разному и, хотя среднестатистические данные существуют, они вряд ли пойдут вам на пользу. Например, для поддержания веса женщинам нужно приблизительно 1500-200 кал, а мужчинам 2000-2500, но все таки лучше подсчитать цифры индивидуально для каждого.

Как рассчитать

Как расчитать норму калорий в день- диет план

Для того что бы рассчитать суточное потребление калорий вам необходимо замерить свой рост и вес. Существует насколько формул для подсчета. Одна из самых старых среди них — уравнение «Харисса-Бенедикта». Оно подходит для совершеннолетних обоих полов.

мужчины: 66,47+13,75 ∙ кол-во кг + 5 ∙ рост — 6,74 ∙ возраст;
женщины:. 655,1 + 9,6 ∙ кол-во кг + 1,85 ∙ рост — 4,68 ∙ возраст.

Но в этой формуле есть погрешность. Для тех людей, которые хотят набрать вес эта погрешность не страшна, но те, у кого цель скинуть лишние кг лучше поискать альтернативный вариант: новое уравнение Харриса -Бенедикта
В ней учтены недостатки из предыдущего варианта

мужч.: 88,362 + 13,397 ∙ кол-во кг + 4,799 ∙ рост — 5,677 ∙ возраст;
женщ.: 447,593 + 9,247 ∙ кол-во кг + 3,098 ∙ рост — 4,330 ∙ возраст.

Существуют так же и современные способы расчета. Одной из самых молодых называют формулу Миффлина — Сан Жеора.

мужч.: 10 ∙ кол-во кг + 6,25 ∙ рост — 5 ∙ возраст + 5;
женщ.: 10 ∙ кол-во кг + 6,25 ∙ рост — 5 ∙ возраст — 161

Это уравнение вызывает споры касательно своей точности, потому что было протестировано на группе людей только одной национальности. Но все же считается, что оно минимум на 5% точнее предыдущего.
Как расчитать норму калорий в день- салатик

Еще одним способом подсчета суточной нормы калорийности есть формула Лайла Макдоналда. Она подходит людям, которые знают свой организм.

Она довольно проста:
K (ккал) * Вес (кг).

К — количество единиц, необходимых на 1 кг веса. Расчет этой величины связан с обменом веществ (определить его можно, зная, как быстро вы теряете килограммы, пытаясь похудеть):
женщины с медленным обменом веществ: К=31 кал;
женщины с быстрым обменом веществ: К=33 кал;
мужчины с медленным обменом веществ: К=33 кал;
мужчины с быстрым обменом веществ: К=35 кал.

Таблица калорийности продуктов

Таблица калорийности продуктов - Грибы Таблица калорийности продуктов - зерновые и бобовые Таблица калорийности продуктов - Молочные продукты Таблица калорийности продуктов - Морепродукты Таблица калорийности продуктов - Мясопродукты Таблица калорийности продуктов - Овощи и зелень Таблица калорийности продуктов - Орехи и семечки Таблица калорийности продуктов - Соус и жиры Таблица калорийности продуктов - фрукты и ягоды Таблица калорийности продуктов - Хлебо-булочные Таблица калорийности продуктов - Яйца

Не стоит забывать о погрешности в расчетах:

  1. Во время гормональных сбоях скорость метаболизма изменяется, поэтому в разных состояниях расход калорий будет другим нежели у человека без проблем с гормонами.
  2.  Постарайтесь хотя бы приблизительно подсчитать сколько калорий вы тратите во время занятий спортом. Не забывайте, что для похудения вы должны больше расходовать, а для того, чтобы поправиться — вовремя восполнять недостаток.
  3. Помните, что для стопроцентного результата таких расчетов не достаточно. Ведь у людей с одинаковым весом, возрастом и ростом все равно происходят разные процессы в организме.
  4. Если хотите похудеть, не увлекайтесь тем , что бы употреблять меньше нормы. Эту границу нежелательно нарушать. Лучше больше двигаться.

У вас все получиться, если вы поверите что получиться. Теперь прочитав эту статью вы на шаг ближе к результату. Главное верьте в себя и в свои силы и вы достигнете результата.
Если вы нашли ошибку, пожалуйста, выделите фрагмент текста и нажмите Ctrl+Enter.

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