It is quite difficult to achieve weight loss because the person’s energy needs are small and most foods are very high in calories. In addition, some manufacturers are developing special formulas for the ratio of fats, carbohydrates and salt in food. Such foods easily addictive. Examples: chocolate bars, cakes, ice cream, instant noodles. It is not easy in such conditions to remain within the permissible limits. And what is the norm of calories per day for a woman?
Approximate value
In modern reference books (not Soviet) indicate the norm of 2000 kcal for mentally working. However, this figure often has to be adjusted. How, in principle, to calculate how much you can eat without the risk of getting better, how many calories per day is the norm? It is often adjusted in the direction of lower values. The only reliable way to determine the flow rate at rest is to study the thermal radiation from the body. All other methods are inaccurate.
More than normal
Calorie consumption largely depends on the surface area of the body, that is, the metabolism in obese people in most cases is much more active than in thin ones. The norm of calories per day for a full woman can be up to 2500 kcal. And if she also regularly plays sports, works physically, then the need can be even 3000 kcal per training or working day. For those who want to lose weight, it is often enough for full people to limit calories to 1,500 kcal - and rather rapid weight loss begins (1 kg per week).
Growth matters
The norm of calories per day for a woman of small stature is less than for higher women. Therefore, for example, the Japanese (and Japanese) often eat less than 1200 kcal per day, while not losing weight. If your height is less than 160 cm, it is likely that the needs will be much lower than that of a girl who grew up to 175 cm.
Time is inexorable
The rate of calorie intake per day depends on age. In women of different ages, ceteris paribus, the difference may be 400-500 kcal. Many gain weight little by little due to an imperceptible slowdown in metabolic processes over the years. If you take measures in time, then you can start to look better at 40 years old than at 25.
We are so different
The norm of calories per day for a woman still very much depends on the features of the constitution, that is, on the ratio of fat and muscle mass. If you are in volumes smaller than women of the same height and weight, then most likely you are in a favorable situation, and you can eat 100-200 kcal more to maintain weight than women with a lot of fat.
If you, like most, do not have the opportunity to contact a medical center to accurately measure the basal metabolic rate, take 2000 for the original figure. Then try a two week diet of 1,500 kcal. If you lose weight by 1 kg or more, most likely your norm is really 2000 kcal per day. But keep in mind that with the experience of diets, this figure can drop to 1500 or less, and therefore you will lose weight. To prevent this unpleasant scenario, sign up for strength training in a group or buy a subscription to the gym. This will help to preserve muscle mass, and therefore the rate of calorie intake per day will change slightly.