Low-calorie diet (counting calories)

To lose weight, you need to follow a low-calorie diet. To do this, you need to calculate how many calories you consume daily. Usually this is from 2000 to 4000 kcal. To lose weight, you need to reduce your intake to 1000-1400 kcal per day.

For an accurate calculation, use the formula:

Basal metabolism + energy expenditure at work + energy expenditure during rest + energy for digesting food.

1. The basic metabolism for men is 1 kcal per 1 kg of weight per hour. For women - 0.9 kcal.

2. Calculate energy consumption for work using the calorie consumption calculator.

3. Energy expenditure during leisure time depends on activity. Use a calculator.

4. Approximately 6.5% of the basal metabolism is spent on digestion of food.

For example, for a 100 kg man, the main metabolism is 2400 kcal. Desired weight 65 kg - basic metabolism 1404 kcal. Office work - 811 kcal. Rest and leisure - 1371 kcal. Food absorption - 91 kcal.

A total of 3677 kcal per day is required. Eat this much to lose weight up to 65 kg.

To count calories in dishes, use the recipe analyzer on the website.