Calories are the energy that our body spends for its full functioning. How many calories you need to consume per day is determined by such criteria as gender and age, the presence or absence of physical activity in everyday life, and lifestyle.
This is due to the fact that a young body requires more energy for development and growth, the daily rate of calories expended by men and women differs, and different amounts of calories are spent on different types of activity.
In order to determine, first find out how many of them are required normally for ordinary person. Especially for those who are not going to lose weight.
How many calories is normal for men to consume per day?
With a sedentary lifestyle that does not include sports, two thousand calories per day is enough for men over the age of fifty.
With the same lifestyle, a man from thirty to fifty will need 2200 kcal per day.
If the same men lead a moderately active lifestyle, for example, do daily exercises and walk for an hour a day, then they should add another 200 - 400 calories per day to the above figures.
With an active, athletic lifestyle, men from eighteen to thirty years old should adhere to a daily allowance of three thousand calories. Men over thirty can reduce this figure by 100 - 200 calories. And representatives of the stronger sex after fifty are recommended to consume from 2500 to 2800 calories.
Calories per day in foods that women should normally consume
With a sedentary lifestyle, ladies after fifty need no more than 1600 calories per day. Women age category from 26 to 50, 1800 kcal are needed, and girls under 26 need two thousand.
With a moderate active lifestyle, the same indicators need to be increased by 200 units.
And with full activity, the average daily caloric intake for women under thirty is 2400 kcal, for women from 30 to 60 - 2200, and for women from sixty and above - two thousand calories.
The number of calories per day for weight loss, of course, will be less than the usual norm. But if a person wants to get better, then vice versa.
In addition to the above factors, the calculation of calories per day should also be based on the ratio of fats, carbohydrates and proteins in the food consumed. These are key microelements that provide strength and energy to the body.
A Brief Overview of Micronutrients
When you are losing weight, you need to strive not only to reduce the number of calories consumed per day, but also to ensure that these calories are correctly distributed and bring maximum benefit to the body.
First microelement
Carbohydrates are the body's main energy resource. And they should account for 60% of calories consumed per day.
Carbohydrates can be simple and complex, or in another way - harmful and beneficial. A person who wants to lose weight should only consume complex foods, such as fresh vegetables and fruits, whole grains and products made from them. It is advisable to completely exclude chocolate, buns, ice cream, pasta and potatoes (especially fried ones) from the diet. What is their difference? Simple carbohydrates are quickly absorbed by the body, this leads to a sharp rise in blood, but it also falls sharply, after which the person begins to feel severe hunger and fatigue. are processed by the body longer, moreover, they are more nutritious, that is, satiety remains for longer long time. When they are absorbed, blood sugar remains at a normal level, which does not cause fluctuations in mood and well-being.
Second microelement
Proteins are the building blocks of the body. Human nails and hair, organs and muscles are made up of protein.
Its daily rate should be 15%. When making your daily calorie menu, make sure that at least 200 of them come from protein.
Proteins can be of animal or plant origin. Which ones to choose depends on your preferences. So-called “animal” products contain this microelement in larger quantities. But you can eat more plant food in volume without exceeding maximum quantity calories per day for weight loss.
Third trace element
Fats are the main component for activating the body's protective function. Also, these microelements are directly involved in metabolic processes.
Fats should be 25-30% in the daily diet. For example, out of 1000 calories per day, 250 should be allocated specifically to fats. However, more than half of them should be unsaturated. They are also called “healthy”. They are found in milk and dairy products, fish and nuts, and olive oil. The amount should be reduced as much as possible in the diet. They are not only harmful to your figure, but also contribute to the acquisition of various heart diseases.
Count calories and lose weight
If you want to always stay in shape, you need to learn how to calculate calories per day. To do this, you need to find out the number corresponding to your basal metabolic rate.
For men, it is one calorie per kilogram of body weight per hour. For the weaker sex, this is 0.9 calories per kilogram per hour.
If you are a woman and you weigh 70 kg, then the basal metabolic rate is calculated as follows:
0.9 calories x 70 kilograms x 24 hours. That would be 1701.6 calories, round up to get 1702 calories per day.
In order to calculate the number of calories per day for weight loss up to desired result, you need to replace the existing weight in the formula with the one you want to get.
For example, you want to weigh 60 kilograms.
0.9 calories x 60 kilograms x 24 hours = 1296 calories. This is your daily requirement to lose weight.
However, these calculations are correct for people with a sedentary lifestyle. At the same time, if you play sports and you are a man, then add 400 - 500 to the resulting figure. If you play sports and you are a woman, then add another 250 - 350 kcal.
Take care of your weight loss safety
If you really have problems with weight, then lose weight only under the supervision of a doctor. If you just decide to lose a few kilograms, for example, for the beach season, then it will be enough to exclude simple carbohydrates and saturated fats from your daily menu and add more physical activity to your daily routine.
Losing weight should promote health and beauty, and not harm them.
When you lose weight very quickly, your liver suffers greatly. After all, the fats we hate are not burned anywhere and do not disappear from the body, as is commonly thought, they are simply processed into others. chemical elements. The first sign is excessive fast weight loss- the appearance of fatty acids in the blood plasma in large quantities. This is poison for her, and the liver rushes to the rescue and begins to cleanse the blood. These fats are already accumulating in it, but in a different form. This may well lead to cirrhosis of the liver, and as you know, people die from it.
In order to lose weight, you do not need to starve or take any special medications. This hasn't benefited anyone yet. You shouldn’t trust advertisements about miracle remedies that will allow you to eat as much as you want, whatever you want, and lose weight at the same time. This doesn't happen. You can't fool the body. You just need to control yourself to spend more calories daily than you consume. Exhausting diets, among other things, cause hair loss and nails to deteriorate. Fasting has a detrimental effect on the heart and muscle function.
In addition to maintaining the balance of microelements, you also need to consume the required amount of fiber and fluid per day. It is advisable to eat food at the same time every day. For people losing weight, three meals a day with the last meal three to three and a half hours before bedtime would be ideal. Before creating a menu, study the ratio of essential microelements in them in advance. Prepare delicious, healthy, balanced and beautiful food.
Remember that losing weight should be safe and bring joy and ease.
Daily norm calories for weight loss - how to calculate this important indicator? Do you need to seek help from a specialist or can you calculate the required figure yourself? We invite you to find out.
Why do you need to know your daily calorie intake for weight loss?
Too many of us don't bother with any calculations. We simply cut the average calorie level (2100-3000 kcal for women and 2600-3200 kcal for men) to absurd amounts (the calorie content of a number of diets does not exceed 700-1000 kcal per day).
This approach is fundamentally wrong - the body experiences shock from such a calorie deficit. The result is a slow metabolism, consumption of muscle tissue as “fuel,” and deterioration in well-being.
The consequences of such extreme weight loss are quite predictable - the weight returns to its previous level. If you want to lose weight safely, and most importantly - not for long, it is worth calculating your individual calorie intake. A special formula that takes into account height, age, and level of physical activity will help to accomplish this.
In general, calorie content should not be less than 1300-1500 kcal. The correct distribution of nutrients supplied with food is also important. Protein should account for about 20% of calories, fat - 30% and carbohydrates - 50%.
Formula for calculating the optimal calorie intake for weight loss
The daily calorie intake for women to lose weight is calculated using simple mathematical operations.
Action No. 1: multiply your height (cm) by a factor of 1.8
Action No. 2: multiply your weight (kg) by a factor of 9.6
Action No. 3: multiply your age by a factor of 4.7
Action No. 4: add the results of the first two actions to the number 655
Action No. 5: subtract the result of the third action from the resulting figure
As a result of the calculations, you will receive an individual metabolic rate (basal metabolism).
This indicator must be multiplied by the appropriate coefficient:
With a low level of physical activity: by 1.2
With an average level of activity (training in a gentle mode 1-3 times a week): by 1.38
At high level load (moderate training 3-5 times a week): by 1.55
At a very high level of load (intensive training 5-7 times a week): by 1.73
The result shows how many calories you need to consume to keep your weight at the same level.
Calculation example
Age: 28 years old
Weight: 64 kg
Height: 168 cm
Physical activity level: average
1. 168 cm x 1.8 = 302.4
2. 64 kg x 9.6 = 614.4
3. 28 years x 4.7 = 131.6
4. 655 + 312.4 + 614.4 = 1581.8
5. 1581.8 – 131.6 = 1450.2 (individual metabolic rate)
6. 1450.2 x 1.38 = 2001.276
Thus, in the above example, the optimal calorie intake would be 2000 kcal.
To lose weight, you need to reduce the resulting caloric intake by only 200-400 kcal (in our case, the caloric content will be 1600-1800 kcal). To make the diet more effective, you can strengthen your training regimen.
Ideal weight
How to determine your ideal weight? In principle, in this matter you should be guided by your own feelings. It is not at all necessary to lose weight to model parameters - the main thing is to feel comfortable. If you want to determine the optimal weight, you can use special formulas. For example, like this:
Action #1: height (cm) subtract 100
Action No. 2: height (cm) subtract 150 and multiply by 0.25
Action #3: result of action #1 minus result of action #2
Calculator for calculating calories for weight loss or weight gain (weight loss calculator) is free online service, which allows men and women to plan their daily diet to maintain or adjust their current weight. As a result of instant calculation, you get the exact calorie content of dishes for weight gain or weight loss.
What does the weight loss calculator show?
Excess weight is the scourge of our time. Many people want to get rid of the hated kilograms, for this they constantly go on a diet, not allowing themselves anything extra. And often they do not achieve the desired result, because refusal required quantity food can cause irreparable harm to the human body.
When it comes to losing weight, as when gaining weight, an accurate calculation of your daily calorie intake is important. Using a special calculator, you can find out what the calorie content of your daily diet should be to maintain your current body weight, to increase it, or to lose weight within the planned time frame.
When calculating the number of calories using online calculator weight loss takes into account gender and age, height and weight, as well as the level of physical activity. The service is universal, i.e. Suitable for both men and women of different ages.
How to calculate calorie intake using a weight loss calculator
To determine the calorie content of the daily diet, enter the appropriate numbers in the specified fields.
If you want to get rid of extra pounds, then select the “Lose weight” option. The calculator will calculate the total calorie content daily diet necessary for losing weight and achieving the desired weight within the specified time frame.
When you select the second option, “Gain weight,” the service determines how much you need to increase your calorie intake in order for your body weight to increase.
In addition, the weight loss calculator shows the number of calories needed to maintain your current weight. Use the information received when planning your daily menu.
Important! It should be remembered that for safe weight loss the total caloric content of the diet should not be lower than 1200 kcal per day.
This calculator is recommended to be used in combination with other counters that help determine calorie intake and daily calorie consumption. Solving the problem in a complex will allow us to develop effective diet and plan a sports schedule, taking into account weight loss even while doing housework or during leisure.
- (Body Mass Index)
- at various types activity
It is impossible to choose the right diet for weight loss or, conversely, for muscle growth, without first calculating the daily calorie intake. It is from this step that the formation of a diet begins in terms of basic nutrients, that is, fats, carbohydrates and proteins.
In the literature you can find two basic formulas that help determine the rate of calorie intake. These are the formulas used in special fitness bracelets, exercise machines and smartphone applications. However, all the formulas used have huge errors, which, as a rule, are never mentioned anywhere.
Definition of “calorie”
First of all, it is worth defining what a calorie is. This word comes from the Latin term for thermal energy. Initially, the word had nothing to do with nutrition: it served to denote the heat released during the combustion of fuel. Only at the beginning of the last century did calories begin to denote the energy received by the body with food.
The calorie content of any food is the heat that would be released when the food was burned in a special device. It is important that the body processes food differently. The share of absorbable energy may differ by 30-50% from the calorie content indicated on the product packaging.
Why are the formulas wrong?
The formulas by which the number of calories are calculated consist of two parts: the calculation of basic metabolism, that is, the energy that is necessary to maintain the vital functions of the body at rest, and human activity, which is determined with great approximation.
This is where it lies main mistake any formula. Once the basal metabolic rate has been determined, the resulting value should be multiplied by the activity coefficient, which can be determined in the range of 1.2 to 1.9. As a result, the difference can be up to 1500 kilocalories.
How to calculate your basal metabolic rate?
Basal metabolic rate is determined using the Harris-Benedict formula, which takes into account the number of kilocalories needed for work nervous system, maintaining a constant body temperature, processing incoming food and other needs. Moreover, the formula does not include the energy that is spent on human physical activity.
Basal metabolism depends on the age, gender and size of the individual. Moreover, the calculation can be quite accurate only for people who have an average build. If a person is thin or, on the contrary, has overweight, his basal metabolic rate can only be estimated approximately. The same applies to people with large muscle mass.
For men and women, the level of basal metabolism is determined using separate formulas. It is also important to take into account age, the level of fat and muscle tissue in the body and a number of other parameters.
Calculation of individual activity level
The classic formula used to determine the required amount of calories in the daily diet distinguishes several types of physical activity: from minimal, which involves almost no exercise, to very high (training occurs several times a day).
It may seem that determining your level of physical activity is quite simple. To calculate the body's need for kilocalories, you need to multiply the basic metabolic rate, which corresponds to your gender and age, by a factor that varies from 1.2 (for the minimum level of activity) to 1.9 for people who are exposed to impressive physical exertion.
How to choose the appropriate coefficient?
If you work in a mine or cut down wood, then you need to choose the maximum coefficient. If the activity you are engaged in is associated with an average level of physical activity, for example, you are caring for cattle, you should use coefficients of 1.55. Such recommendations were given by the authors of the formula at the beginning of the last century. Naturally, modern professions that require long periods of work at a computer are not on the list.
Therefore, when you enter your gender and age into a computer on a simulator or into a fitness bracelet, you cannot assume which coefficient the device will choose to calculate your daily calorie intake. You may be lucky and the coefficient will be in the range from 1.4 to 1.7, that is, the error will not exceed 20%, or 500 kilocalories.
What to do in the end?
If your basal metabolic rate is about 1,700 kilocalories, your job does not require physical exertion, and you go to the gym three times a week, then you should consume between 2,500 and 3,000 kilocalories per day. This figure is quite approximate and is not a 100% recommendation.
It is more important not to look for a reliable formula, but to listen to your own body. Try to consume about 2,500 kilocalories per day, while assessing your own well-being and the dynamics of weight loss or gain. You can gradually increase or decrease the calorie content of your diet to find the ideal value for you. You should not blindly rely on the data provided by applications.
All devices that “determine” the body’s need for kilocalories give only an approximate result. They take into account your basal metabolic rate as well as your physical activity ratio, which is calculated approximately. As a result, the error can range from 500 to 1000 kilocalories. Therefore, it is more important to listen to the needs of your body and monitor its changes, rather than trying to determine the ideal caloric content of food taken per day.
Content:
The calorie norm is the amount of energy value of food that the body needs for absolute absorption. Determining the calorie content of foods, that is, energy value, occurs by burning food in a calorimeter to measure the heat generated. Calorie expenditure increases with increased physical activity. The most gentle method of quickly and effective reduction weight loss is considered to be a reduction in the daily calorie intake in combination with physical exercise.
Calculation of calories per day
Everyone's calorie intake is different. The calculation is based on several criteria - weight, height, age. There are many worksheets available online, but they are not suitable for everyone. The daily dose is determined individually, based on personal data and usual lifestyle. To do this, tables and formulas are used.
First of all, we need to understand what happens to calories when food enters our body. Food products participate in metabolism, that is, they enter into metabolism. This is the so-called chemical reaction, which is activated when food enters the body and does not stop until processed products are eliminated.
There are three popular formulas for calculating calorie intake:
- Harris-Benedict principle. It was presented to the public back in 1919. Calculation for women occurs according to the following scheme: 655.1 + 9.563 x body weight + 185 x height in cm + 4.676 x age (full years). For men: 66.5 + 13.75 x body weight + 5.003 x height in cm - 6.775 x age (full years). In the first and second options, the obtained result is multiplied by the physical activity coefficient presented below.
- Mifflin-San Geor system. Improved to take into account the modern rhythm of life and eliminates the 5% error that is inherent in the Harris-Benedict development. The formula is as follows for women: 10 x body weight - 6.25 x height in cm - 5 x number of completed years - 161. For men: 10 x body weight in kg + 6.25 x height in cm - 5 x number of completed years + 5. The results are multiplied by the activity coefficient.
- Ketch-McArdle formula. Based on research on the effect of lean body mass on caloric intake. The calculation is presented as follows: P = 370 + (21.6 x LBM), where the Latin abbreviation stands for muscle mass bodies.
Counting calories in foods
Learn to eat healthy and balanced and count calories. This can be done manually using tables, or use special calculators. Tables of food energy values will help you create your daily diet. The calorie content of food depends on the combination of proteins, fats and carbohydrates.
Let's consider a number of the most useful and least calorie foods per 100 g:
- Meat products and eggs within 200 calories: eggs, beef, brains, liver, hare and rabbit meat, chicken and turkey, liver and kidneys, veal and pheasant, chickens and beef tongue. Calorie content depends on the method of heat treatment. Fried foods should be avoided: the calorie content increases, the benefits decrease, and metabolism becomes more difficult.
- Fish and seafood in the range of 150 kcal/100 g: beluga, pink salmon, pollock caviar, boiled squid, flounder, fish cutlets, boiled mullet, bream, smoked and boiled cod, boiled crabs, shrimp, tench, mussels, sterlet, catfish, hake, oysters, pike, hake.
- Dairy products with an energy value of up to 300 calories: kefir, milk, yogurt, cream, sour cream, goat cheese, cottage cheese. It is worth noting that dairy products in reasonable proportions help improve metabolic processes in general.
- Cereals and flour products with a minimum energy value of up to 300 units: pancakes, bagels, dumplings, buckwheat and oatmeal porridge, dietary fiber, pasta made from durum wheat and wholemeal flour, oat and wheat porridge, bran, water barley, dumplings with minced beef, boiled unpolished rice and milk porridge, “Borodinsky” and grain bread, rye bread, barley milk porridge.
Try to limit your consumption of: light raisins, potato chips, fried potatoes, olives, white beans, dates. Among drinks, it is highly recommended not to consume alcohol of high strength - cognac, liqueur and vodka.
Calorie calculation of ready meals
Plan your weekly or monthly diet. Here is an example of a menu for 5 days:
- First day. Breakfast: cottage cheese 2% (80 g/82.4 kcal), natural yogurt (100 g/66 kcal), rye bread with butter (80 g/132 kcal + 20 g/149 kcal). Lunch: borscht with beef (250 g / 157.5 kcal), mashed potatoes (150 g / 159 kcal) and chicken cutlet (90 g / 129 kcal), Mimosa salad (120 g / 254.4 kcal), juice tomato (200 ml/42 kcal), Borodinsky bread (20 g/41.6 kcal). Total: 1212.9 kcal/day.
- Second day. For breakfast: oatmeal (100 g/111.5 kcal) and apple (100 g/45.5 kcal). Dinner: vegetable soup(200g/160 kcal), barley porridge (150 g/146.6 kcal) with stewed in sauce beef liver(70 g/122 kcal), grain bread (30 g/69.9 kcal), green tea. Dinner: milk rice porridge (150g/194 kcal) and bagels (30g/100.8 kcal). Result: 793 kcal/day.
- Third day. Breakfast: yogurt 3.2% fat (100 g/64 kcal), boiled egg (80 g/127.7 kcal), almond cookies (80 g/345 kcal). Lunch: pea soup (250 g/165 kcal), chicken pilaf (150 g/162 kcal), cabbage salad with cucumbers (100 g/49 kcal), rye bread (30 g/49.5 kcal), cherry compote (150 g/148.5 kcal). Dinner: okroshka with kefir (130 g/61.1 kcal), crackers with raisins (20 g/79 kcal). Result: 1059.1 kcal.
- Fourth day. Breakfast: muesli with nuts and fruits (45 g/163.35 kcal), black coffee (100 g/2 kcal). Lunch: soup with meatballs (200 g/98 kcal), rice (100 g/344 kcal) and hake fish with sauce (80 g/100 kcal), carrot salad with garlic (50 g/118 kcal), rye bread (30 g/49.5 kcal), dried fruit compote (150 g/90 kcal). Dinner: pumpkin puree (100 g/88 kcal), oatmeal cookies (20 g/87.4 kcal), kefir 1% (100 g/40 kcal). Result: 1180.25 kcal.
- Fifth day. Breakfast: carrot juice(100 g/28 kcal), fruit salad (150 g/69 kcal), croutons from white bread(25 g/82.75 kcal). Lunch: light fish soup(150 g/34.5 kcal), buckwheat porridge(150 g/198 kcal) with mushroom sauce (40 g/32.8 kcal) and meatballs (80 g/137.6 kcal), wheat bread (30 g/72.6 kcal), rhubarb compote (150 g/ 39 kcal). Dinner: cottage cheese casserole (100 g/168 kcal) and green tea. Result: 862.25 kcal.
How many calories do you need to lose weight?
The norm is calculated individually. On average, the figure fluctuates in the range of 1500-2200 kcal/day. If your goal is to lose weight, then daily norm The energy value of foods must be reduced and the plan must be adhered to until the extra pounds disappear. Then you need to comply balanced diet and stick to the new diet.
Let's give a few examples and compare the calculation using the formula with the results of the calorie calculator:
- A woman, 30 years old, height - 165 cm, weight - 75 kg. Lack of regular physical activity. To lose weight you need to get up to 1411 kcal/day, 1764 kcal without changes - the result of the calculator. We calculate using the Mifflin-San Geor formula: 10 x 75 kg + 6.25 x 165 cm - 5 x 30 years = 750 + 1031.25 - 150 = 1631 x 1.2 (coefficient) = 1957.5 kcal/daily value.
- The girl is 17 years old, height - 160 cm, weight - 66 kg. Irregular sports activities, maximum 3 rubles/week. Calculator result: for weight loss - 1172 kcal/day, without changes - 1944 kcal/day. We calculate using the Harris-Benedict formula: 655.1 + 9.563 x 66 + 1.85 x 160 - 4.676 x 17 = 655.1 + 631.158 + 296 - 79.492 = 1502.766 x 1.375 = 2066.3 kcal/day - the norm.
Calorie counter for ready meals
A calorie counter is an automatic or periodic system for calculating the energy value of individual foods or their totality. Used for proper distribution nutrients within the required daily norm or monitoring the balance of inflow and outflow.
You can keep a calorie counter yourself, use online services, a program or a mobile application. Mobile applications very convenient for keeping a food diary. Also as an option - keeping records in Excel spreadsheet. Measure your weight and body measurements weekly, record and analyze the results.
If you like the innovations of progress, it is more rational to purchase a calorie counter for your wrist in the form of a bracelet or buy a jump rope with electronic functionality. Sports bracelets are equipped with a full-fledged interface that allows you to control and analyze your active lifestyle. To control and read data, the bracelet is connected to a smartphone.
Let's take a closer look at the functions and benefits of such bracelets:
- Pedometer. The device not only counts steps, but also determines the minimum required for you.
- Activity Analysis. By opening the application, you will find out the exact number of steps taken for the current period. When attending workouts, be sure to include them in your schedule - this will allow you to monitor calories burned and weight loss.
- Calorie counter. This is perhaps the highlight of the interface. You can select products from a list or scan barcodes and enter the portion of food you eat. The program will determine how many more calories you can consume.
- Lift function. It won't let you sit too long. It is enough to program the device and set a time period (for example: 10.00 - 20.00, interval - 1 hour), and the bracelet will vibrate, reminding you that it is time to get up and move.
- Sleep analyzer. It will allow you to determine its quality, see a graph with all phases and periods of awakening.
- Adviser. Be prepared for the program to give advice several times a day. It is worth noting that they are not at all useless and are based on analysis of vital activity and physical fitness your body. For example, if the quality of sleep does not reach the norm of 25%, you will receive a notification with a recommendation that you need to alternately breathe through different nostrils before going to bed, as yogis do.
It’s worth noting right away that using the functionality of the bracelet is possible only if you have a special application on your smartphone, which can be downloaded for free.
Food calorizer for Android
Calorizer is a calculator-analyzer of the energy value of products. Provides a report on calorie content, amount of fat, protein and carbohydrates in a product or finished dish.
If you have Android, install the free app from Google Play. The software add-on contains a table of products with calculating energy value per 100 g. This application will help you think through your daily diet. It works offline, that is, it does not require an Internet connection. All you need to do is download the app and download the product database.
Advantages of the Calorizer application from Google Play:
- Each thematic material viewed is saved in history.
- Important information can be bookmarked by clicking on the star icon.
- “Favorites” and “History” can be edited, moved, deleted.
- Using the design settings, change the themes and graphical presentation of the interface, font and color.
- The “Article of the Day” widget randomly displays on the screen material from the database previously loaded into memory.
Calorie calculators for weight loss
A calorie calculator for your computer or phone helps you control your metabolism and gradually lose weight. The main function of such a program is to count proteins, fats, carbohydrates and analyze the total energy value. Applications for smartphones are equipped with wider functionality: scanning product barcodes, a weight control chart, a meal map, a body mass index analysis function, etc.
Calorie calculators for Android
We present to your attention brief overview best Android applications.
MyFitnessPal:
- The most advanced food database with 3 million positions;
- User-friendly interface with a program for remembering your favorite dishes and nutritional cycles;
- Synchronous work with the site allows you to keep a diary both from your phone and from your computer;
- About 400 exercises, statistics on strength and cardio training, the ability to create custom fitness routines;
- Ability to connect friends;
- Progress reports, goal setting, support for English and metric measurement charts.
- Barcode scanner and manual input;
- Food diary;
- Exercise diary;
- Progress Log;
- Dietary calendar.
- Charts of consumption of carbohydrates, fats, proteins and comparison with the norm;
- Water consumption accounting;
- Nutrition and training plan;
- Protection against accidental deletion by storing data on the server;
- Control of body volume (chest, waist, hips, arms, legs);
- The ability to choose a weight loss program and adjust the schedule.
Calorie calculator for iPhone
An overview of the best calculators for iPhone is presented below.
All-in Fitness:
- Database of audio-video materials in HD quality on exercises for men and women;
- 100 ready-made complexes from fitness experts;
- Product database with 300,000 items;
- Schedule for taking vitamins and microelements;
- BMI calculator.
- Recommendations from Mifflin-Geor;
- Autonomous functioning of the interface without connecting to the Internet;
- Setting goals (weight, volumes);
- Expanded database of glycemic indexes of foods;
- Quickly search for products by first letter and in real time.
The highest energy value is found in fatty foods. In French fries and chips it goes off scale - this food is harmful to health. Figs and butter are also high in calories, however, these products are very healthy in reasonable proportions. Try to eat 4-5 times a day, including foods of different categories in your diet: grains, fruits and vegetables, dairy products, meat and poultry, seafood and fish. Breakfast should be energetically valuable - it sets the beginning of the day, lunch should be complete, including the first and second courses, and dinner should be light.