All know that to put the figure in shape to eat less and move more. And if everything is more or less clear with the move, with that of “eat less” most of the people ended up having difficulties. How much to eat and what to eat? What should be the daily amount of calories? We will try to answer the last question in this article.
Great.guru proposes you know the formula that will help you to calculate the amount of calories you need to consume to be able to eat healthy and rich without increasing weight.
In the year 1919, the american professor Francis Benito and his co-worker as author James Harris published a treatise on the basal metabolism human: the amount of energy needed for the normal functioning of a body at rest. In this work, we presented a formula for calculating the amount of calories you took into account the weight, height, age and sex of the person.
Given that, since the publication of the work of Benedict and Harris, the living conditions have changed significantly, in the year 1990, his formula was redesigned by a group of scientists led by Mark Mifflin and Sachiko St Jeor. The principles of the calculation remain the same, but the basic figures have changed considerably. Currently, the American Association of Dieticians recognize this formula as the most accurate among similar.
The formula is the Mifflin — St Jeor looks like this:
- For women: (10 × weight in kg) + (6,25 x height in cm) — (5 × age in years) — 161
- For men: (10 x weight in kg) + (6,25 x height in cm) — (5 x age in years) + 5
Then, for a woman 30 years old, 170 cm height and with a weight of 65 kg, the calculation of calories necessary for the proper functioning of the body at rest will be:
(10 × 65) + (6,25×170) — (5 × 30) — 161 = 1 401,5
The formula takes into account the physical activity, in terms of which the resulting number is added to a coefficient.
- If you do not do physical activity and you have a sedentary job, multiply the result by 1.2.
- If you run a little or do gymnastics lighter from 1 to 3 times per week, multiply the result by 1,375.
- If you exercise moderately loaded 3 to 5 times a week, multiply the amount of calories by at 1.55.
- If you do a full training 6 to 7 times per week, then you need to multiply the result by 1,725.
- And, lastly, if your work involves physical movement, you train 2 times a day and include strength training to your exercise program, your ratio will be 1.9.
Thus, a woman with the above parameters comes out to run several times a week, you will get the following number of calories: 1.401,5 × 1,375 = 1.927,06. But if the same woman trains 6 to 7 times per week, your daily rate will be 1.401,5 × 1,725 = 2.417,6.
The application of the formula Mifflin — St Jeor
According to the research, this formula does not work with all people, since each one has its own metabolic rate and a different amount of muscle mass. In addition, there are other factors. For example, the formula is not suitable for people with obesity, and only applies to those who have a weight that is within the limits of the standard.
- Who is planning on a slow weight loss, or is not dangerous to health, must be subtracted from the result approximately 250 kcal. If you are planning to lose weight faster, subtract 500 calories. But remember that you can not reduce the amount of consumed calories below 1,200 for women and 1,400 for men.
Let’s look at the application of the formula Mifflin — St Jeor, using the example of the same woman. Let’s say that she practice sports 3 to 5 times a week and want to lose weight in “safe mode”. Therefore, the resulting number should be multiplied by at 1.55:
1.401,5 × 1,55 — 250 = 1.922,325
Therefore, it must make your diet in such a way that the total number of calories consumed per day does not exceed, approximately, to 1920. To consume this amount of calories, she may lose around 250 grams of weight per week.
If you need a faster weight loss, the amount of calories consumed should be of approximately 1.420, thanks to which “iran” is about 500 grams per week, even without additional exercise.
What? Did you calculate your rate? Are you consuming the amount of calories correct?
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