Healthy lifestyle

How to calculate the daily norm of calories for men

The body of each person during the day spends calories.This occurs not only during exercise - reading books, computer work, breathing, digestion, the heart muscle and other processes in the body also requires energy.It can only be obtained from food.The daily calculation of calories is important not only for those who want to lose weight.If people are watching their weight, and does not want to gain extra weight, as well as in sports need to know their daily requirement of calories.Counting calories, you can control your weight, food intake schedule depending on the exercise and maintain vigor and vitality throughout the day.

should know that calories - the amount of energy required to heat 1 gram of water 1 degree Celsius.This concept is quite narrow, so the word is used mainly kilocalorie, but for brevity speak without the prefix kilo.That is, if say that the product contains 100 calories, this means that in fact it contains 100 calories or 100,000 kilocalories (kcal).The amount of calories is depende

nt not only on the type of product, but also on its state.For example, dried apricot without water has a higher caloric density than the crude.For this reason, 100 g of high-calorie raisin much the same amount of ordinary grapes, and boiled rice, on the contrary, has a lower caloric density than the crude.All these details must be considered when counting calories.

body's need for energy resources is individual and depends on many factors.This body type, basis weight, age, height and activity of men during the day.Any food, in fact, are the fuels that emit in the digestion of the energy needed for life.Knowing the daily requirement of calories, you can pick up the food, which will help keep the body in the form of lifelong learning.

must be remembered that the correct diet is not only based on the calculation of calories, but also on the use of basic components, without which the body can not function properly.This protein, carbohydrates, fats, vitamins and minerals, as well as water.

main building material of the body are considered to be proteins that are essential for muscle and tissue.The composition includes a protein called amino acids, eight of which are absolutely indispensable.The proportion of animal protein in the total protein intake should be 60% and 40% is vegetable protein.The daily protein requirements for an adult should be 0.9 grams per kilogram of body weight.

Also do not forget about the presence of carbohydrates in food in the calculation of the daily calories for men.It is the main source of glucose, which is needed by the body for proper functioning of the nervous system.Fruits (especially grape juice) and berries contain a part of glucose and fructose.That fructose is absorbed much more slowly in the intestine and stimulates the production of insulin stormy, so hunger is not there long enough that contributes to the formation of healthy eating habits.Cellulose is one of the forms of complex carbohydrates, which is necessary for the normal functioning of the digestive system and promotes cleansing of the gastrointestinal tract.It contains the substance in the products from whole grains, raw fruits and vegetables.The daily requirement for carbohydrates for men is around 6-8 grams per kilogram of body weight.

When preparing for weight loss menu should pay attention to the glycemic index of a certain product, which shows the rate of conversion of carbohydrates into glucose.The fact shows that the glucose level is hungry or not.This means that the lower the glycemic index, the longer a person is satiated after a meal.Small indicator index in fruits (cherries, cherries, figs, peaches, apples, plums), legumes (beans, lentils, peas Turkish) and dairy products (milk, low-fat yogurt).

extremely important component of the human diet are fats.Lipid molecules are found in all tissues of the human body, but because of their inertia, they are very easy to accumulate and are difficult to cleavage.Therefore, when calculating calories necessarily be taken into account and fat products.There are simple, complex and derivatives (triglycidyl, phospholipids and cholesterol) fats.The daily requirement of an adult male in fat is not less than 25 g A shortage of "good" cholesterol significantly increases the risk of various chronic diseases and cancer.

Currently known set of formulas and methods to calculate daily calories.The most common formula used by Tom Venuto, which allows you to make daily calorie calculation taking into account such factors as gender, height, weight, age and physical activity.First, basal metabolic rate is calculated, that is the amount of calories that your body requires to maintain all vital processes in a state of complete rest.For men, the calories are calculated by the following formula: BMR = 66 + (13.7 × weight in kg) + (5 × height in inches) - (6.8 × age in years).

Besides your basal metabolic rate during the day do you spend more or less calories, it all depends on your activity.To calculate daily calories based on activity factor, use multipliers.It is necessary to multiply by such indicators: 1.2 - sedentary, 1.38 - moderate physical activity (exercise 1-3 times per week), 1.56 - high physical activity (intense workout 3-5 times a week), 173 - very high physical activity (hard exercise 6-7 times per week) and 1.95 - the maximum degree of physical activity (constant heavy exercise).

Of course, if you decide to lose a few kilos and began to consume 20% fewer calories, you will soon start to lose weight.But it will be very long, since the human body is designed so that will tend towards equilibrium.He just finds out how to save the 20% of the energy.You'll be a little more sleep, a little faster tired, a little slower to react to stimuli.You may not even notice, but the body will do everything to equalize its power consumption with that of daily calories.Change the self-regulation mechanism of the organism is impossible.But in this case we can convince the body that you do not create for him a long calorie deficit, you need only after short periods of reduced caloric return to the total amount of calories.That is in "economy mode" can eat 3-5 days, and then for 1-2 days to return to normal.Moreover, it is very convenient, because on weekdays lower the calories and at the weekend allowing yourself to relax a bit (but only to the extent of their daily calories).