Calorie Counting

calorie calculation table

With the onset of spring, all life begins to be updated. Men and Women begin to tighten their winter tummies, lose weight after hibernation, tidy up their bodies. What is the right way then calculate your daily energy costs? Let’s try do it yourself …

Calorie Counting Secrets

How to calculate daily energy costs?

Daily energy consumption in each individual case calculated by the following formula:

core metabolism + energy required for work + energy that is spent during leisure and recreation + energy, necessary for the assimilation of food

1. What is the main exchange and how it are they counting?

Basic metabolism – the amount of energy that is needed directly to support the life of an organism located in a state of rest. There are differences for men and for women.

1. Men – 1 kcal per 1 kg of body weight per hour,
2. Women – 0.9 kcal per kg of body weight per hour.

Example: You are a man and weigh 85 kg. Based on the formula, per day Your main exchange will be 2040 kcal (1 kcal x 85 kg x 24 h = 2040 kcal). This formula is true for a person who does not pose the goal is to lose weight. If you want to lose weight, then you it is necessary to determine the desired body weight and take it into account formula instead of your current mass.

For example, you are a woman and want to lose weight up to 55 kg. In this case, Your main exchange will be calculated as follows:

0.9 kcal x 55 kg x 24 h = 1188 kcal.

2. How much energy do we spend for work?

1. Energy costs for sedentary work (e.g. work for computer in the office) make up approximately 26% of the main exchange. Thus, it is necessary to add data to the main exchange interest, taking into account the number of working hours.
2. Easy physical work (cashiers, laboratory assistants) requires approximately 1000 kcal.
3. Moderately hard work (car drivers, workers on factory) requires approximately 1,50 0 kcal.
4. Physically hard work (excavators, miners, and athletes) requires about 2000-2500 kcal, and sometimes even more.

3. How much energy do we spend on leisure?

Below is a table with the main types of recreation and the number of spent kcal per hour for a person weighing 60 kg.

4. How much energy we spend on consumption food?

Mixed nutrition, which is, despite various theory, the most healthy and physiological, or rather, its exchange and assimilation requires about 6.5% of the energy of the main metabolism.

We use the above example:

1. You weigh 70 kg and your ideal weight is 55 kg.
2. You have easy physical work (eight-hour work day) – approximately 1000 kcal, and the remaining 16 hours of rest you spend in the following way:
   1. 9 hours of sleep = 50 kcal x 9 h = 450 kcal;
   2. 2 hours for a bike ride = 200 kcal x 2 h = 400 kcal;
   3. 1 hour to rest lying = 65 kcal x 1 h = 65 kcal;
   4. 1 hour to read = 90 kcal x 1 h = 90 kcal;
   5. 1 hour for a walk = 190 kcal x 1 h = 190 kcal;
   6. 2 hours for cleaning = 120 kcal x 2 h = 240 kcal.

In total, you spend on leisure 450 + 400 + 65 + 90 + 190 + 240 = 1435 kcal

Thus, we add up your main exchange (1188 kcal) with energy for work and leisure and energy for food processing:

1188 + 1000 + 1435 + 77 = 3700 kcal