Lay you on the couch in an embrace with a woman's novel or toil up a sweat in the gym, you sit all day at work or a dull roll in bed, blowing her nose into a handkerchief, just sleep at the end of a working day, or eat terribly harmful chips - inEither way, you waste energy.The main source of energy, as we know, are the ones most calories, so that at the mention of changing facial expressions of those who at least once had the opportunity to evaluate all the charm of a rigid diet for weight loss.
As you know, calorie needs can not be at all the same.Playing the role of everything: sex and age, look to your career and sportsmanship (or its complete disregard for) many other factors.
For example, a woman during pregnancy is recommended 3,200 calories per day, breast-feeding adds to the diet even 300. Adolescent student must be 2800 calories, and her fellow student-athletes - about 5,000 calories.
A few decades ago there were a lot of tables, approved by the Ministry of Health, where they were completely painted with the recommended calories for workers of different fields of activity, depending on their age and gender.There are certain rules and also for children, teenagers and pensioners.
So many calories a day you need to you personally?
Today one of the most popular methods for calculating the daily calorie needs is to calculate the index, depending on the metabolism.The starting point is your weight is taken at the moment, but as a result you get a figure that shows how many calories you need a day to you personally for life to maintain your current weight.
is done as follows:
First, you need to calculate how many calories you need daily to maintain your natural physiological processes such as breathing, thermoregulation, development of necessary body substances, and similar functions.To do this, define the number corresponding to 20% of your weight - that is how much energy you spend on this activity.Record result.
Secondly, you want to calculate how many calories you spend on a daily basis due to physical exertion.To do this, resulting in the previous calculation result to be multiplied by the coefficient corresponding to your activity level.
If most of the day you sit, use a factor of 0.2, if your daily routine includes a leisurely stroll to a nearby kiosk or simple housework (cooking, small postirushku, clean blouse ironing, washing dishes), choose 0.3.
If your day is filled with chores around the house, or you are performing a complex morning exercises, labor in the garden or on the move a lot, you'll like figure 0.4.If you are a regular and serious exercise, then your rate of 0.5.
resulting figure add to the result of previous calculations.
Third, you need to know how many calories you spend on food intake.To calculate this index you need to add the two previous numbers and figure out what is 10% of this amount.This will be the third term in your task.
Now add up all three digits, and the result will be exactly what you want to know - how many calories a day you need.To be more precise, you subtract from this amount to 2% for every 10 years after reaching the age of 20.That is, if you are 30 years, you subtract 2% when 40 - 4%, and so on.
There is also a simple formula for calculating the required number of calories for people leading an inactive lifestyle, not involved in sports, and prefer an evening stroll watching soap operas.According to this method, if you multiply your current weight by 28, you get the number of calories you need to sustain your body in today's level.
If you are going to get rid of excess weight or on the contrary a little better, you have to multiply by 28 the weight you want to achieve in the end.As a result again get the required amount of calories.
There are special methods of calculating calories for athletes that take into account body type, the degree of endurance, bone width, proportions of the figure, the kind of training and other specific indicators.Since such calculations are individual and take into account the many nuances that result in a similar scheme would be difficult.
It should be noted that these methods are designed for the average adult and are not suitable for children, the elderly or people suffering from serious illnesses.
Also keep in mind that the recommended amount of calories should be evenly distributed throughout the day.Clearly, if in the morning you eat an apple, and a snack in the afternoon cup of coffee, the three-course dinner is unlikely to help you keep in shape, even if it will not get a hundred or so calories.
Articles Source: krasota.uz
