Do you know how many calories you need to eat per day for you?

Good health, beautiful body, healthy appearance and well-coordinated work of the body - all this is largely determined by our nutrition, both in quantity and quality. Today, when being active and having a slender figure is important for success in both career and communication with the opposite sex, more and more people are beginning to pay special attention to their diet. How many calories should I consume a day to keep myself in top form? Let's try to understand.

We verify the data

First, the amount of food consumed in many ways depends on physical activity during the day. If you spend the whole day sitting at your desk, rising to pour yourself a cup of coffee or go to dinner, then you do not need much energy. But it is produced from consumed food. And vice versa, those who do not sit still for a minute, let alone do physical labor, must eat accordingly, so as not to fall from the lack of energy.

Based on the recommended norms, you can determine how many calories per day you need (there are data for men and women) to you, depending on the regime of the day. On average, according to calculations of nutritionists, ladies who do not strain themselves with movement will consume enough 1800-2000 kilocalories, and active girls - up to 2500. In men, these indicators are slightly higher due to more muscle mass and other characteristics. The usual diet for insignificant loads should not exceed 2500 kilocalories, and in the case of sports or increased activity, it can reach up to 3000-3500 kilocalories.

Metabolism: a friend or an enemy?

These indicators are very approximate, because each person has individual characteristics that affect how many calories need to be consumed per day to maintain good health. High or low metabolic rate is one of them.

There are many formulas by which it is calculated. But it is better not to trust these mathematical calculations, and once to go to a good nutritionist. It will help to determine the state of your body, calculate the metabolic rate and develop a diet or nutrition plan to achieve certain goals. One of them can be losing weight.

Losing weight is not from the word "bad"

How many calories are needed to lose weight? This is probably the most common question among women, and it concerns men as well. And it is not easy to answer it. Again, all individually. General recommendations: reduce the amount of food eaten by about 15-20%. So, if you are used to eating 2000 kilocalories, then to lose excess kilograms, the diet should be reduced to 1600-1700 kilocalories. Such a restriction is quite significant if we calculate the calorie content of food eaten in a week or a month. But at the same time the daily rate will not decrease dramatically, which will help to avoid poor health and health problems.

We make the right choice!

Many are mistaken, sharply reducing the norm of how many calories need to be consumed per day to maintain weight. In fact, a strong reduction in the food that enters the body, and hence of nutrients, makes it include protection mechanisms. In such extreme conditions, the metabolism slows down, the food is digested longer, and you, respectively, lose weight more slowly than expected.

Therefore, there is no need for extremes. The best solution is to find a slender figure - to reduce portions a little, make them more useful, and still do sports. So eat a vegetable salad for lunch and jog! And at leisure, try to evaluate your diet and adjust it: count how many calories you need to eat a day for you, reducing the usual caloric intake by 15%.