Calorie corridor for weight loss - calculator for calculation

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Today, those who want to lose weight are presented with so many different ways to lose weight that choosing a specific one is quite difficult. All of them promise quick body correction and preservation of results. However, in reality, not all of them work. Nutritionists around the world have recognized the calorie range calculator as a truly reliable way to lose weight.

Its reliability lies in the fact that it works according to a mathematical formula, so following its instructions it is impossible not to lose weight. Let's look at what a caloric corridor for weight loss is and how to use it correctly.

Basic rules about the calorie range

Let's consider the main postulates for losing weight by counting calories:

keep a food diary and write down everything you ate during the day;
do not lower the minimum calorie threshold to less than 1000 per day;
Do not increase your maximum daily calorie threshold above 1200 calories (but if you are involved in active sports, you are allowed to eat 1600 calories per day);
a third of your diet should be protein;
half an hour before meals, drink a glass of clean water;
be sure to eat soups;
Do not go hungry under any circumstances;
eat often, but in small portions;
eat everything, but count calories;
take a multivitamin

What is a calorie corridor?

The calorie corridor is the upper and lower limit of the daily caloric intake required to maintain weight or correct it downward. In other words, every person who decides to take the path to slimness should know how many calories he will have to “cut” daily from his usual diet.

To calculate your personal calorie range, physiological parameters (height, weight and age) and activity level are required.

In order for weight loss to be as comfortable as possible and beneficial for your figure, you should highlight several important points when using your own calorie corridor:

Keep your own weight loss diary, where you can daily enter the amount and composition of food eaten per day, keep track of calories and, of course, record your results. There are a lot of applications for smartphones that save a lot of time. And it will take you a lot of time to count calories!
Control the content of dietary fat: the daily menu should contain at least 10-15% protein, fat – at least 20%, and complex carbohydrates and fiber – at least 2/3 of the total energy value.
Break the entire amount of food into 6-7 meals. In this case, you will not be in danger of hunger, and the portions will be small.
You can eat anything, but you should always have a calculator at hand.
Do not forget about the drinking regime: at least 8 glasses of clean water per day.

Always stick to the lower limit: the minimum number of calories you can go to is 900-1000. If you eat less than this value, the body will experience a feeling of hunger and switch to a slow metabolism mode. In this case, you will not be able to lose weight effectively: all substances will automatically be sent to the fat depot.

How to make a calculation

Few people like to do mathematical calculations, especially in relation to food. The task is tedious and time-consuming. Still, you can’t do without it if you decide to take your health seriously.

The algorithm of actions for such calculation is as follows:

First of all, you need to measure your anthropometric data: height and weight.
Use the Harris-Benedict formula to determine your daily calorie intake:

(for women): 655+(body weight, kg×9.56)+(height, cm×1.85) - (age, years×4.68);
(for men): 665+(body weight, kg×13.75)+(height, cm×5) - (age, years×6.78).

Multiply the resulting metabolic rate by the activity coefficient:

Low activity - 1.2
Average activity (1-2 workouts per week) - 1.3
High activity (3 workouts per week) – 1.5
Increased activity (daily exercise) - 1.7

Calculate the amount eaten per day and subtract it from the daily norm: if you get a negative value, then this indicates overeating;
Subtract 20-30% from your daily metabolic rate to start losing weight.

The least accurate formula is: IW (ideal weight according to height) × 24.

Other methods for calculating the calorie corridor

Another method for calculating the minimum calorie limit is the Bormenthal formula. However, it is very general, and it is not possible to determine exact data taking into account the level of activity. Therefore, it is best to refer to the Harris-Benedict calculator.

Bormenthal's formula does not require any calculations. Here all the parameters have already been set, which recommend reducing food consumption to 1000-1200 calories per day. You can consume absolutely everything in your diet, taking into account the ratio of BJU indicated earlier.

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When using this formula for weight loss, it is recommended to follow the recommendations:

Eat those foods and dishes that give you the longest feeling of fullness. As a rule, these include protein products. They will not only satisfy the feeling of hunger for a long time, but will also nourish muscle tissue, forcing the body to burn fat.
Distinguish between concepts such as food and treats. Remember the golden rule, if you are hungry, but don’t want an apple, then you still don’t want to eat. Often our body begins to manipulate us, disguising the feeling of hunger as a desire to eat something tasty. When you're really hungry, you crave something filling. If thoughts about ice cream or a candy bar pop up in your head, then the source of hunger is psychological. In fact, you don't need this. Just try to switch your thoughts and stay within the calorie range.
When counting calories, consider numbers down to the tenth. It is important. The ideal serving weight is 200 grams, while the “energy weight” should not exceed 200-300 calories.

An additional way to correct your figure is to play sports, however, with strict calorie restrictions, too frequent visits to a fitness club can only be harmful. It is recommended to combine training days and rest days. On training days, increase your caloric intake per day by the amount of energy spent in the gym . On rest days, stick to the calculated lower limit of the corridor.

How to calculate calories for weight loss?

To correctly determine caloric intake for weight loss, you need to count the number of meals, taking into account snacks.

A person loses weight if the number of calories that enter the body with food is less than the amount of energy that a person spends in the process of life. It is clear that in order to lose weight, you need to reduce the number of calories consumed from food.

When choosing an individual diet, it is very important to take into account the calorie content of weight loss products that a person will use during the day. This value can be defined as daily energy expenditure.

Now there are different ways that help to correctly calculate the calorie content of dishes. The calculation should take into account the person’s age and gender, his weight and muscle mass.

In order for our body to activate the process of losing weight, we must consume no more than 29 kcal per kilogram of weight. And to keep yourself in shape, you need to consume no more than 35 kcal.

If calorie values are higher, the process of weight gain will begin. This method is very simple, but it also has some disadvantages, for example, it does not take into account the size and degree of human activity.

Therefore, in order to calculate calories for weight loss correctly and accurately, you need to take into account all the important parameters. For example, people who exercise regularly need more calories because they lose a huge amount of energy during exercise.

To calculate calories correctly, you need to divide your desired weight by a factor of 0.453, and multiply the result by 15 (for men) or 14 (for women). The result will be the number of calories that a person needs to consume per day.

Correctly calculating calories for a person is not difficult. You can easily find the calorie content of weight loss products in special tables, and plan your diet depending on these data.

If you want to calculate calorie content for weight loss, you need to understand that there are so-called “empty calories,” that is, certain foods are absorbed by the body without bringing any benefit. For example, a glass of orange juice contains 112 kcal, and a glass of orange soda contains about 120 kcal, but all the substances in soda are empty, that is, they do not benefit the body.

Calorie range calculator for weight loss

How the calculator works

By filling out the appropriate items on the page and clicking on the “Calculate” button, you can get individual results. For example, if your height is 175 cm, weight is 102 kg, and age is 38 years, and you are female and have no physical activity, then the result will be as follows:

The daily kcal requirement is 2115.
To lose weight safely, you should reduce the mentioned parameter to 1798 kcal. In this case, you will lose about 0.29 kg/week, and after 30 days the loss will be 1.24 kg.
To eliminate excess weight quickly, you should reduce your kcal intake to 1586. This will allow you to lose 0.48 kg every week. In a month it will be possible to eliminate 2.06 kg.
Fighting fat deposits in an emergency mode involves reducing calorie intake to 1269. Following this rule will help you get rid of 0.77 kg per week and 3.3 kg per month.

How to calculate the calorie corridor

The dream of every woman is to have a good figure and lose extra pounds.
There are many methods to achieve this goal, but there is only one effective one - you need to eat less and move more. Today we will talk about how to eat less. How do you know how much food you need to eat to start losing weight? The most effective way to determine this is to count the calories in your food. To lose weight comfortably, you will need to calculate your calorie corridor . What it is?

The calorie range is the minimum and maximum number of calories needed per day to reduce or maintain weight.

1 kg of fat contains 9000 calories . Accordingly, to lose 1 kg, you need to burn 9,000 calories more than you ate. Doing this in one day is difficult and unnecessary. What if you need to lose 10 or 20 extra pounds? How much patience do you need to have to complete this task?!

When losing weight, you should absolutely not underestimate the lower calorie limit, because... This will cause the body to slow down its metabolism and experience hunger. And any hunger leads to an additional set of calories in the form of fat deposits, i.e. After losing weight, it quickly returns again.

Therefore, in order to lose excess weight, you need to stick to your calorie range and increase physical activity.

Why is it important to count calories?

The daily calorie intake from food is an individual parameter calculated for a specific person. With similar height and weight indicators, people can have different physical activity when losing weight. This is reflected in the final indicator. The higher your metabolic rate, the lower your likelihood of gaining extra pounds.

The kcal counter presented on our resource is an opportunity to achieve an attractive figure without feelings of physical and mental discomfort. By pampering yourself with your favorite foods, but in small quantities, in accordance with the established level of energy value, you can avoid nervous breakdowns and irritations that arise while following a diet.

Using our online resource, you can use other counters - a food calorie calculator, and also calculate your body mass index.

Calorie corridor - Harris-Benedict formula

The formula is calculated in several stages. First, your current metabolic rate is calculated. It looks like this: 655+(9.6 × weight)+ (1.8 × height) - (4.7 × age). Weight should be indicated in kilograms, height in centimeters. This formula is intended for women. You can calculate the metabolic level for men in the same way, only instead of the initial number 655 we put 660. The rest of the formulas are the same.

After performing arithmetic operations, we get the final number. We multiply it by the activity coefficient. It can be determined by the following parameters:

Sedentary – 1.2 (lack of physical activity or its minimal presence in the form of walking);
Light activity (exercises with minimal intensity up to 3 times in 7 days) – 1, 375;
Average (frequency of physical activity is about 3 to 5 times a week) – 1.55;
High mobility (heavy physical activity performed daily) – 1.725.

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We multiply the metabolic rate and the level of physical activity. We get a calorie corridor figure for weight maintenance. In order to lose weight using a calculator, you need to adjust the corridor, going down to its lower boundaries. To do this, subtract 20% from the resulting figure. What does this look like in practice? Let's say we get a weight maintenance figure of 2100 calories. After subtracting 20% we get 1680.

Now we know that in order to lose weight we need to stay within the 1680 daily calorie range. 20% is a safe level of calorie reduction that will not cause severe stress to the body. In order to speed up the process, you can cut the figure by a larger percentage and get the result faster.

However, remember that the final number of calories per day should not be less than 1200.

At a high level of physical activity, even 1200 calories per day will slow down everything and make you feel unwell.