The basis of any successful diet is the correct manipulation of the calorie content of the diet, or rather, the energy consumed and expended. If you want to lose weight without harm to your health and not limit yourself in your favorite foods, learn how to calculate your basal metabolism, as well as the intake of protein, fats and carbohydrates.
What is basal metabolism (resting metabolism)?
Even when you lie in bed all day and are too lazy to reach for the TV remote control, a lot of processes are going on in your body. Basic metabolism is the amount of energy (kilocalories) required to service all vital systems at rest. Breathing, the work of internal organs, the production of hormones are the basic needs of the body that help you stay healthy.
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Any diet whose calorie content is below the resting metabolic rate will sooner or later negatively affect your health. In addition, such a strong deficit will lead to the fact that the body activates the “emergency” mode, starting to store fats “in reserve”. The metabolic rate will slow down to the extreme, and the weight will begin to go away due to the depletion of muscle tissue. Ironically, the greater the calorie deficit, the less likely you are to lose weight. Therefore, you can not focus on universal diets. The most effective diet is the one that you can make yourself based on your height, weight, age and daily activity. Don’t worry, it’s easy!
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How to calculate your basal metabolic rate?
Today, the two most popular formulas for calculating resting metabolism are Harris-Benedict and Muffin-Jeor.
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Harris-Benedict basal metabolic rate formula
For women: 655 + (9.6 * weight) + (1.8 * height in cm) — (4.7 * age)
For men: 66 + (13.7 * weight) + (5 * height in cm) — (6.8 * age)
Example. The basic metabolism of a 26-year-old girl with a height of 167 cm and a weight of 67 kg will be: 655 + (9.6 * 67) + (1.8 * 167) — (4.7 * 26) = 1471.2 kcal.
It is this minimum energy that a particular girl should consume daily to maintain all body functions. Going below this limit is not only dangerous for health, but also not effective for burning fat.
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Muffin-Jeor Basal Metabolism Formula
For women: (10 * weight) + (6.25 * height) — (5 * age) — 161
For men: (10 * weight) + (6.25 * height) — (5 * age) + 5
Example. This formula is considered more modern. According to calculations, the basic metabolism of the same girl, 26 years old, 167 cm tall and weighing 67 kg, will be: (10 * 67) + (6.25 * 167) — (5 * 26) — 161 \u003d 1422.7 kcal.
You need to understand that no formula will give an absolutely accurate figure. This is a landmark that can shift to one side or the other by 100–200 kcal. The only way to determine the ideal value is to test it empirically.
Check your progress once a week. Choose a day on which you will weigh yourself — preferably at the same time of day (for example, in the morning before breakfast). Start with 1600 kcal / day, and then check the result in a week. If the weight is worth it, next week reduce the calorie content by 100–150 kcal. Continue until you reach a daily caloric intake that will allow you to lose an average of 0.3–0.8 kg per week. Yes, the process will not be fast. But the result is long-term, not short-term. Most importantly, a smooth weight loss will ensure good health and proper operation of all systems, and will not be a torture for your psyche. After all, there is no need to have a strictly defined list of products. Even with weight loss, you can include your favorite treats in moderation in your diet — the main thing is not to forget to count them in your daily calorie diary.
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How much protein, fat and carbohydrates should you eat to lose weight?
Adequate framework for protein intake is from 1.3 to 2.2 g per 1 kg of body weight. The lower limit of the norm is suitable for those who lead a sedentary lifestyle. Upper — for athletes with an intense load. If you are still quite active or attend fitness training several times a week, it makes sense to use an average value of 1.7.
The formula for calculating daily protein intake for weight loss
To understand how much protein you need, use a very simple formula — weight * 1.7.
Example. 67 kg * 1.7 = 113.9 g of protein. Since 1 g of protein is 4 kcal, it is easy to calculate how many calories are required daily to meet the body’s need for building material.
113.9 * 4 = 455 kcal.
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The formula for calculating daily fat intake for weight loss
Next, we calculate the rate of fat. Today it is not news to anyone that fats bring tremendous benefits to our body. Without their adequate amount, it is impossible to talk about the normal condition of the skin, hair, nails, joints. Remember, the right fats are your friends, not enemies.
A healthy approach to daily fat intake is from 0.8 to 1.5 g per 1 kg of body weight. The golden mean is 1 g per 1 kg of body weight. That is, the formula for calculating the amount of fat intake is similar to protein — weight * 1.
Example. 67 kg * 1 = 67 g of fat. Since 1 g of fat is 9 kcal, a girl with this weight will need to eat at least 67 * 9 = 603 kcal from fat daily.
The formula for calculating the daily intake of carbohydrates for weight loss
Before proceeding to the calculation of your carbohydrate norm, you need to get the values \u200b\u200bof proteins and fats. Made? Then add up their calories. We take the same example in which the girl weighs 67 kg.
455 kcal + 603 kcal = 1058 kcal
The resulting amount must be subtracted from your daily caloric intake.
1600 kcal — 1058 kcal = 542 kcal — that’s how many calories you should get from carbohydrates. To understand how much it is in grams, divide the result by 4 (after all, 1 g of carbohydrates \u003d 4 kcal).
542/4 = 135 years.
Summarizing all of the above, a 26-year-old girl, 167 cm tall and weighing 67 kg, for weight loss should consume 1600 kcal daily, of which proteins — 455 kcal (113.9 g), fats — 603 kcal (67 g), carbohydrates — 542 kcal ( 135 g).
We have repeatedly talked about which foods are rich in protein, healthy fats and carbohydrates in our articles.
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Is exercise necessary for weight loss?
Exercise along with a well-planned diet will allow you to achieve results faster. 2–3 hours of strength training per week and 30–180 minutes of aerobic exercise will increase the calorie deficit and make it possible to lose weight faster. In addition, exercising in the gym will help preserve muscles, which means that the body will draw energy not from muscle tissue, but from body fat.
Did you manage to lose those extra pounds and achieve seductive outlines? Share your recipe for the perfect figure in the comments!
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The opinion of the editors may not coincide with the opinion of the author of the article.