Добова норма калорій щоб схуднути

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Добова норма калорій щоб схуднути
Добова норма калорій щоб схуднути

Нижче наведено простий, але надзвичайно точний, науковий калькулятор калорій, який показує яка потрібна добова норма калорій щоб схуднути. А також підказки на основі фактів щодо того, як правильно і дієво зменшити кількість калорій, які ви споживаєте.

Введіть свої дані в калькулятор, щоб побачити, скільки калорій на день вам потрібно, щоб утримувати вагу або схуднути.

Калькулятор сформований на основі рівняння Міффліна-Ст-Джеора, формула якого численними дослідженнями показала, що це точний спосіб обчислення необхідної кількості калорій.

Скільки калорій вам необхідно в середньому?

Відповідь на це питання залежить від багатьох факторів. Серед яких, зокрема, ваш вік, зріст, поточна вага, рівень активності та стан обміну речовин. І якщо на деякі з цих факторів ви вплинути не можете. То над іншими ви можете попрацювати. Подумайте як пришвидшити метаболізм, як стати більш активним протягом дня.

При бажанні схуднути загальним правилом є зменшення споживання калорій на 500 одиниць менше, ніж добова норма калорій щоб схуднути, яка потрібна тілу для підтримки поточної ваги. Це допоможе вам скидати приблизно 0,45 кг ваги тіла щотижнево.

Нижче наведені середні норми калорій, що враховують ці фактори.

Розрахунок добової норми калорій для жінок

Середньостатистичній, доволі активній жінці у віці 26–50 років потрібно з’їдати близько 2000 калорій на день, щоб підтримувати вагу, і 1500 калорій на день, щоб схуднути на  0,45 кг за тиждень.

Жінкам, які активні і ходять більше 5 км на день, рекомендується споживати 2200 калорій (або більше) щодня, щоб підтримувати свою вагу. Або принаймні 1700 для схуднення на 0,45 кг за тиждень.

У молодих жінок від 20-ти років більш високі потреби в калоріях. Для підтримки ваги їм потрібно близько 2200 калорій на день.

Жінкам після 50 років, як правило, потрібно менше калорій. Середньостатистичній, помірно активній жінці старше 50 років потрібно близько 1800 калорій на день для підтримки своєї ваги. Або 1300 калорій на день, щоб скинути 0,45 кг за тиждень.

Ці норми не стосуються жінок, які вагітні або годують груддю. Оскільки вони мають значно більші потреби в калоріях.

Розрахунок добової норми калорій для чоловіків

Середньому, доволі активному чоловікові у віці 26–45 років необхідно 2600 калорій на день для підтримки ваги. І 2100 калорій на день, щоб схуднути 0,45 кг на тиждень.

Активним чоловікам, які ходять більше 5 км на день, рекомендується 2800–3000 і 2300–2500 калорій на день для підтримки ваги та схуднення відповідно.

Юнаки у віці 19–25 років мають вищі потреби в енергії. Для підтримки ваги їм потрібно в середньому 2800 калорій на день і до 3000, якщо вони активні. Щоб схуднути 0,45 кг за тиждень, активні молоді чоловіки повинні споживати 2300–2500 калорій щодня.

Потреби в енергії у чоловіків зменшуються з віком. У віці від 46 до 65 років середньоактивним чоловікам потрібно близько 2400 калорій на день. Після 66 років середні потреби в калоріях чоловіка зменшуються приблизно до 2200 калорій на день.

Розрахунок добової норми калорій для дітей

Діти мають дуже різну потребу в калоріях залежно від їх віку, маси та рівня активності.

У той час як середньостатистичному малюкові потрібно 1200–1400 калорій на день, середньо активному підлітку потрібно 2000–2800 калорій на день. Організм активних хлопчиків-підлітків потребує ще більше.

Дітям, які нормально ростуть, розвиваються і регулярно займаються фізичними навантаженнями не потрібно рахувати калорії. Коли їм пропонується цілий ряд здорових варіантів харчування, більшість дітей, як правило, їсть ту кількість їжі, яка потрібна їх організму.

Що таке калорії?

Калорії – це одиниця вимірювання енергії. Зазвичай калорії використовують для вимірювання енергетичного вмісту продуктів і напоїв. Щоб схуднути, потрібно вживати менше калорій, ніж спалює ваш організм щодня.

Як зменшити споживання калорій?

Калорії – це просто міра енергії. Щоб набрати вагу, потрібно споживати більше калорій, ніж спалює їх ваш організм. І навпаки, вам потрібно визначити яка добова норма калорій щоб схуднути, і вживаєте менше.

Тим не менш, зменшення калорій, не враховуючи всі продукти, які ви їсте, зазвичай, це нестійкий спосіб схуднення. Наприклад, вибір їжі з більшим вмістом поживних речовин принесе більше користі вашому здоров’ю, ніж вибір продуктів, бідних на поживні речовини.

Хоча це і працює для деяких людей, більшість з них зірвуться з дієти і з часом повертаються до своїх старих звичок.

З цієї причини рекомендується внести ще кілька постійних змін, які допоможуть вам підтримувати дефіцит калорій в довгостроковій перспективі, не відчуваючи голоду.

Доведено, що наступні зміни в харчуванні та способі життя допомагають людям схуднути.

1. Їжте більше білка

Що стосується схуднення, білок є королем поживних речовин.

Додавання білка у свій раціон – це простий, ефективний спосіб схуднення з мінімальними зусиллями.

Дослідження показують, що білок одночасно збільшує швидкість обміну речовин і допомагає стримати апетит.

Оскільки білок вимагає енергії для метаболізму, дієта з високим вмістом білка може збільшити кількість спалених калорій на 80–100 калорій на день.

Вживання білка допомагає довше залишатися ситим і за рахунок цього ви можете споживати менше калорій протягом дня. Одне дослідження показало, що люди, які вживають 30% білкових калорій, вживають на 441 калорію менше на день.

Іншими словами, ви можете збільшити кількість спалених калорій і зменшити кількість споживаних калорій, просто додавши білок у свій раціон. Білок також може допомогти в боротьбі з відчуттям голоду .

В одному з досліджень 2011 р., споживання 25% добових білкових калорій зменшило нав’язливі думки про їжу на 60%, а бажання перекусити пізно ввечері – на 50%.

Якщо ви хочете худнути стабільно і з мінімальними зусиллями, подумайте про збільшення споживання білка.

Це може не тільки допомогти вам схуднути, але також запобігти або зменшити шанс повернення ваги.

ВИСНОВОК

Збільшення кількості білка в вашому раціоні харчування може покращити ваш обмін речовин, допоможе боротися з голодом та значно зменшить апетит. Це може допомогти вам як схуднути, так  і утримувати сталу вагу.

2. Уникайте газованих напоїв та фруктових соків

Ще одна порівняно легка зміна, яку ви можете зробити, – це викреслити з раціону «рідкий цукор».

Це стосується газованих напоїв, фруктових соків, шоколадного молока та інших солодких напоїв.

Ваш мозок по-різному сприймає «рідкі калорії» і «тверді калорії».

Саме з цієї причини вживання лимонаду не призводить до того, що мозок автоматично компенсує це, змушуючи їсти меншу кількість їжі.

Дослідження показали, що солодкі напої тісно пов’язані з підвищеним ризиком ожиріння; одне дослідження серед дітей показало, що ризик збільшився на 60% для кожної щоденної порції солодкої газованої води.

Шкідливий вплив цукру виходить за рамки ожиріння. Це може негативно вплинути на метаболізм та підвищити ризик розвитку багатьох захворювань.

Вживання фруктів, які містять клітковину та інші важливі поживні речовини, не пов’язано з тими самими негативними ефектами, як вживання фруктового соку або інших підсолоджених напоїв. Однак вживання великої кількості зайвого цукру та солодких напоїв може нашкодити вашому здоров’ю.

У цих напоях немає фізіологічної потреби, і довгострокова користь від їх уникнення може бути величезною.

ВИСНОВОК

Важливо уникати солодких газованих напоїв та фруктових соків, оскільки рідкий цукор є єдиним найбільшим ворогом дієти.

3. Пийте більше води

Один дуже простий прийом для швидкої втрати ваги – пити більше води .

Дослідники висувають припущення, що вживання води може збільшити кількість спалених калорій до 90 хвилин.

Випиваючи близько восьми склянок води (2 літра) на день, ви можете спалити приблизно на 96 калорій більше.

Однак останні дослідження показують, що вживання води може не допомагати в схудненні.

Час, коли ви п’єте воду,є ще більш важливим. Склянка води безпосередньо перед їжею може допомогти зменшити голод і ви будете вживати менше їжі.

В одному 12-тижневому дослідженні пиття 0,5 літра води за півгодини до їжі змусило людей втратити вагу на 44%.

У поєднанні зі здоровою дієтою, корисно пити більше води, особливо перед їжею, якщо вашою ціллю є схуднення.

Вживання напоїв, що містять кофеїн, таких як кава та зелений чай , також можуть трохи пришвидшити обмін речовин, принаймні короткостроково. Це допоможе вам зі схудненням та підтримкою сталої ваги.

ВИСНОВОК

Деякі дослідження показали, що питна вода може пришвидшити обмін речовин. Певна кількість води, випита за півгодини до їди, може допомогти вам зменшити кількість калорій, які ви з’їсте за прийом їди.

4. Фізичні вправи та навантаження

Коли ви вживаєте менше добової норми калорій, ваше тіло сприймає це як економію енергії, завдяки чому ви спалюєте менше калорій.

Ось чому тривале обмеження в кількості калорій може значно сповільнити ваш метаболізм.

До того ж, це може призвести до втрати м’язової маси. М’язи метаболічно активні, тому це може ще більше зменшити ваш обмін речовин.

Єдина перевірена стратегія запобігання цьому ефекту – це тренування м’язів, регулярні навантаження на всі групи м′язів.

Неодноразово було доведено, що тренування запобігає втраті м’язів та сповільненню метаболізму під час тривалого скорочення кількості калорій в вашому раціоні.

Намагаючись схуднути, крім втрати жирової тканини, важливо зберегти сталу м′язову масу або зміцнити її.

Якщо ви не можете відвідувати тренажерний зал, подумайте про те , щоб вдома робити вправи з навантаженням, наприклад, віджимання, присідання та підтягування.

Займатися кардіотренуванням (ходьба, плавання або біг підтюпцем) також важливо. Це не обов’язково для схуднення, а ось для підтримання здоров’я та загального хорошого самопочуття – саме те.

Окрім того, фізичні вправи мають безліч інших переваг, які виходять за рамки втрати ваги. Наприклад, вони подовжують тривалість життя та підвищують рівень енергії. А також зменшують ризик захворювань та просто допоможуть підтримувати хороше самопочуття щодня.

ВИСНОВОК

Фізичні навантаження важливі, оскільки це зменшує втрату м’язів і запобігає уповільненню обміну речовин.

5. Зменште споживання рафінованих вуглеводів

Зменшення кількості вуглеводів є дуже ефективним способом схуднення, оскільки це знижує апетит і тим самим ви будете вживати менше калорій.

Дослідження показали, що вживання продуктів з низьким вмістом вуглеводів може призвести до втрати ваги приблизно в два-три рази більше, ніж дієти з обмеженням калорій і жирів.

Більше того, низьковуглеводні дієти мають багато інших переваг для здоров’я. Особливо для людей з діабетом 2 типу або метаболічним синдромом.

Тим не менше, вам не потрібно їсти продукти з низьким вмістом вуглеводів. Достатньо переконайтеся, що ви їсте якісні вуглеводи, багатих клітковиною, зосереджуючись на цільних продуктах.

Якщо ви віддаєте перевагу здоровим продуктам, точний склад вашого раціону стає менш важливим.

ВИСНОВОК

Зменшення кількості вуглеводів може допомогти схуднути, зменшуючи апетит і змушуючи цим самим споживати менше калорій.

Найкращі калькулятори калорій в Інтернеті

Багато веб-сайтів та додатків можуть допомогти вам відстежувати споживання калорій.

Спробуйте використовувати калькулятор калорій принаймні декілька днів. Ви побачите скільки калорій, вуглеводів, білків, жирів, клітковини, вітамінів та мінералів ви насправді їсте.

Перегляд подібних цифр часто може привернути увагу і змотивувати на відслідковування складу свого раціону.

ПІДСУМОК

Яка для вас добова норма калорій щоб схуднути, залежить від того, чи хочете ви зберегти, втратити або набрати вагу. А також від інших факторів, таких як стать, вік, зріст, поточна вага, рівень активності та стан обміну речовин.

Зменшення споживання калорій не означає голодування. Кілька простих змін раціону та способу життя, включаючи фізичні вправи, регулярне пиття води та вживання білка, можуть допомогти вам схуднути та почуватися чудово.

СТАТТІ ПО ТЕМІБІЛЬШЕ ВІД АВТОРА

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