For a long time, it was believed that everything was useful, that it did not go into the mouth. Another popular wisdom says that there should be many good people. Over Russia, a country with a rich history and a difficult climate for agriculture, the ghost of hunger has hung for centuries. People aged often perceive excessive corpulence, not just as something normal, but as a sign of health.
Not true. Excess weight brings with it an increase in blood pressure, shortness of breath, vascular disease and a whole bunch of troubles. Therefore, a significant part of the population has a need to normalize their weight.
So, the first stage is awareness of the problem. Gotta lose weight
Actually, there is no secret - you need to eat less and move more. This, of course, is good, but the question immediately arises: "How much is there?" And what exactly is there? In order to determine how many kilocalories per day a person needs, there are formulas. Most of them are universal and easy to use. According to them, anyone can calculate how many calories per day he personally needs.
The calculation is carried out in two stages. Firstly, the number of kilocalories needed for basic metabolism is determined . This is the name of the metabolism that occurs when a person is at rest. Energy is required only for the physiological processes of the heart, lungs, and cell renewal. This is the minimum indicator of how many kilocalories you need per day. The second stage is the multiplication of the result by a correction factor. This ratio depends on whether sports and physical activity are present in your life. For a losing weight person, by default this value is equal to one.
Currently, the Muffin-Joers formula is used to determine the basic metabolism. The formula was developed back in 1990, and it is considered the most accurate and popular for people who do not play sports professionally. There are online calculators, and it will be enough for you to enter your gender, height in centimeters, weight in kilograms and age, as you will immediately be informed how many kilocalories per day the person you see in the mirror needs.
Take, for example, a hypothetical lady, for example, 38 years old, whose height is 165 cm and weight is 85 kg. As a result, we get that its basic metabolism per day requires 1543 kilocalories. Let's take another hypothetical example - a man of 40 years old, whose height is 180 cm and weight is 95 kg. We find that its basic metabolism "costs" 1882 kilocalories.
That's how many kilocalories per day a person needs. Now it’s worth deciding what exactly is. A table of calorie products will come to the rescue. It is not surprising how many kilocalories per day a person needs, but how many delicious ways you can collect them! An ordinary banana contains almost 100 kilocalories, and a small piece of cake contains more than 600! A handful of hazelnuts "costs" 300 kilocalories, which is equal in calories to three sausages.
There is often a need to eat. It is advisable that you eat less in the evening. If, according to the formula, you need 1,500 kilocalories per day, then it would be reasonable to divide them so that you have no more than 200 for dinner. And do not give yourself culinary gifts in honor of the very first results of the diet.