Medical educational literature. Energy value (caloric content) of the daily diet
Basic principles of rational nutrition
All food hygienists agree that calorie control is one of the fundamental principles of organizing both rational and dietary nutrition.
Energy value daily diet should correspond to the energy consumption of the body. All food components are characterized by coefficients of energy value and digestibility.
Energy value coefficient- the amount of energy released during oxidation in the body of 1 g of a substance: for proteins - 4 kcal, carbohydrates - 4 kcal, fats - 9 kcal, ethyl alcohol-7 kcal, for organic acids -3 kcal.
Digestibility ratio reflects the percentage of use of nutrients in food by the body healthy person; on average at mixed diet it is about 90%. Nutrients are more fully absorbed from animal products than from plant products.
The total energy costs of the body include energy costs for the main metabolism, the specific dynamic action of food and additional metabolism.
BX is the amount of energy used to operate internal organs and maintaining muscle tone organism in lying position in conditions of complete physical and mental rest 12-16 hours after the last meal at a temperature environment 18 - 20 °С. On average, the basal metabolic rate is 4.18 kJ (1 kcal) per hour per 1 kg of body weight. The level of basal metabolism depends on gender, age and constitutional characteristics of the organism. In men, the basal metabolism is 5–10% higher than in women; in the elderly, it is reduced by 10–15%. There was a tendency to increase the basal metabolism in asthenics and decrease in hypersthenics. In children, the basal metabolism is 1.5 - 2 times higher than the basal metabolism of an adult (K.S. Petrovsky). The main exchange is considered violated if it differs from the proper one by more than 10%.
Specific dynamic action of food- energy spent on the processes of digestion and transformation of nutrients, which is 10 - 15% of the main energy and depends primarily on the chemical composition of food. The most pronounced specific dynamic action is inherent in proteins. They increase the basic metabolism up to 30 - 40% of the total energy value of proteins introduced into the body; moreover, proteins of animal origin have more pronounced action. The increase in metabolism occurs in this case after 1.5 - 2 hours and continues even after 6 - 7 hours after eating. The specific dynamic effect of carbohydrates is respectively only 4-7% and lasts up to 4-5 hours, and fats
2 - 4% and lasts up to 12 hours. Due to the specific dynamic effect of the mixed diet, the body's energy costs increase on average by 10% of its total energy value.
Additional exchange of the organism is determined by the expenditure of energy for the performance of a particular work. These costs are the more significant, the more intense and heavy muscle load a person performs.
The nature labor activity All professions can be divided into 5 groups.
Group I - (very easy work) - knowledge workers: administrative and managerial apparatus, accountants, scientists, doctors (except surgeons), lawyers, artists
Group II - (light work) - workers engaged in light physical labor or predominantly mental labor in combination with minor physical effort: service workers, nurses, nurses, seamstresses, agronomists, housewives
III group- (Job moderate) - surgeons, machine operators, textile workers, adjusters, locksmiths, workers in public utilities, food industry.
Group IV - (hard work) - builders, metallurgists, workers in the woodworking, oil, gas industry, machine operators Agriculture
Group V - (very heavy) - masons, diggers, concrete workers, loaders
In a cold climate, the need for energy increases by 10-15%, and in a hot climate it decreases by 5% compared to a temperate climate.
During pregnancy, the need for energy increases in the first third by 628 kJ (150 kcal) per day, subsequently by 1465 - 2093 kJ
(350 - 500 kcal). Breastfeeding women need at least 2303 kJ (550 kcal) extra daily.
To determine the energy value of the composition of the daily diet, it is also necessary to take into account the loss food products in progress heat treatment(loss of vitamins, fat burning), as well as losses associated with storage and consumption (loss of weight, moisture, food debris). These losses can be significant. So during storage and thermal effect vegetables lose up to 60% of vitamin C and 50% of vitamin A, but protein is lost 6%, fat 12%, and carbohydrates up to 9%.
Thus, it is not difficult to calculate the energy value of the diet or make it according to a given energy value, taking into account physiological needs organism. On average, energy costs are 2700 - 4500 kcal or more.
The importance of this indicator is due to the peculiarities of the absorption of energy by our body. The fact is that with an excess of calories in the diet, the body does not absorb them in full, the excess goes into fat reserves. This problem is increasingly faced by the population of developed Western countries, in which high-calorie foods predominate (this is especially true for fast food chains).
No less dangerous is the lack of calories in the diet, which leads to depletion of the body. With a reduced caloric content of the diet and high loads (both physical and mental), the body turns on additional internal sources of energy - these are stored fats. This, by the way, is used in many diets for weight loss (a class of low-calorie diets, where calorie content is maintained at a minimum level or even below it - complete or partial starvation). But such a process occurs only in the presence of excess body weight, while in humans normal weight, for which it is intended balanced diet, there is a decrease muscle mass. Further consequences - weakening general tone, a decrease in performance, and in the future, the appearance of nervous exhaustion (anorexia nervosa) and even death.
objective quantitative indicator when assessing nutrition is dietary calorie intake. It is expressed in kilocalories or SI units of kilojoules (1 kcal = 4.184 kJ). The energy value of food should correspond to the total energy costs of the body.
The “Recommended Values for Energy and Nutrient Consumption by the Population” have been developed and approved by the Ministry of Health. According to these standards, adult population depending on the professional activity is divided into five groups.
I. Predominantly knowledge workers: engineering and technical workers whose work requires significant physical activity, heads of enterprises and organizations, teachers, medical workers(except for surgeons, nurses and nurses), workers in science, the press, cultural and educational institutions, clerks, planning and accounting workers, workers whose work is associated with significant nervous tension(dispatchers of control panels, etc.), etc.
II. Workers engaged in light physical labor: engineering and technical workers whose work is associated with some physical effort, workers in the radio-electronic, watch industry, communications and telegraph, service industries serving automated processes, agronomists, livestock specialists, nurses, nurses, etc.
III. Workers of medium severity of labor: turners, locksmiths, adjusters, chemists, textile workers, transport drivers, railway workers, water workers, printers, surgeons, hoisting and transport mechanisms operators, foremen of tractor and field farming teams, food sellers, etc.
IV. Hard physical workers: construction workers, the bulk of agricultural workers and machine operators, workers in the oil and gas industry, pulp and paper, metallurgy and foundry workers, woodworkers, carpenters, miners at surface work, etc.
V. Workers engaged in especially hard physical labor: mining workers employed in underground work, steelworkers, fellers, masons, concrete workers, diggers, loaders whose labor is not mechanized, etc.
For retired men aged 60-74, the daily energy requirement is reduced to an average of 9623.2 kJ (2300 kcal), and 75 years and older to 8368 kJ (2000 kcal). The need for energy for people living in the regions of the Far North is on average 10-15% higher, and for the regions of the south it is 5% lower than in the temperate zone. The energy value of the diet of children depends mainly on age. The average daily energy requirement of students, who, as a rule, engage in physical education and sports for a significant part of their free time, is about 13807.2 kJ (3300 kcal). The energy costs of athletes during intensive training and competitions reach 18828 - 20920 kJ (4500 - 5000 kcal) or more per day.
The energy value of foodstuffs is determined by their content of fats, carbohydrates and proteins. The average caloric value of 1 g of proteins is ~ 4 kcal, carbohydrates ~ 4 kcal, fats ~ 8 kcal. Ratio 1:1:2.
Human health is negatively affected by both caloric deficiency and excess nutrition. Inadequate nutrition leads to a decrease in body weight, weakness, fatigue, and a decrease in the body's defenses. These phenomena are all the more pronounced, the more the qualitative side of nutrition is disturbed. Excess nutrition leads to obesity, metabolic disorders, especially fats and cholesterol, suggests the development of atherosclerosis, hypertension, diabetes, diseases of the digestive system, and according to some reports, to malignant formations And premature aging. Persons engaged in mental work, leading a sedentary lifestyle, ignoring physical culture very prone to obesity.
The composition of the diet
The diet consists of proteins, fats, carbohydrates, mineral salts, vitamins. Lack of certain nutrients in the diet or gross violation their correct ratio (unbalanced nutrition), even with sufficient caloric content of food, leads to metabolic disorders.
Proteins - complex compounds made up of amino acids. More than 25 amino acids are known. The composition of amino acids, in addition to carbon, oxygen and hydrogen, includes nitrogen, which is not found in either fats or carbohydrates. Some amino acids contain phosphorus and sulfur. Proteins are part of the immune bodies, hormones, enzymes. The proteins of different foodstuffs do not have the same amino acid composition. Proteins are the most important component of food. IN digestive tract proteins are broken down into amino acids that are absorbed in the intestines. In the tissues of these amino acids, new proteins specific to the human body are formed.
Proteins found in animal products (meat, fish, milk, eggs), by content essential amino acids biologically more valuable than vegetable proteins besides, they are better absorbed. In this regard, in order to achieve nitrogen balance in adults and for optimal growth of young people, the presence of animal proteins in the diet is required. To meet the body's needs for all essential amino acids in the diet of an adult 550 - 55% (minimum 30 - 40%) daily requirement in proteins should be covered by products of animal origin. In the diet of children, the amount of animal proteins should be even greater - from 60 to 80%.
The largest amount of proteins is found in meat, fish, cheese, cottage cheese and legumes, less in milk, cereals and an insignificant amount in vegetables, fruits and berries.
Lack of proteins or even certain essential amino acids in food adversely affects the function of the central nervous system, liver and endocrine glands, retard growth and sexual development, inhibits the process of hematopoiesis. With a significant lack of protein in food, a person develops edema and other painful phenomena.
Significant excess of protein in food is also unfavorable, since it leads to an increase in the processes of putrefaction in the intestines to an overload of the body with protein breakdown products that require neutralization and hard work kidneys for their excretion.
Fats (lipids) - This is a group of substances of diverse chemical composition, insoluble in water, but with the ability to dissolve in organic solvents.
Fats are concentrated sources of energy. More than 30% of the energy in the body of an adult and 50% in baby It is formed due to the oxidation of fats from food.
The physiological value of fats is also determined by the fact that some of them are carriers fat soluble vitamins: retinol (vitamin A), calciferol (D), tocopherols (E), phylloquinones (K).
Fats improve the palatability of food, increase its nutritional value and saturation of the body with food. Distinguish between animals and vegetable fats. Fatty acids are divided into limiting and unsaturated. With saturated acids, which are part of animal fats, an increase in the content of cholesterol in the blood is associated.
The need for fats is covered by the consumption of vegetable (99% fat) and cow (83.5% fat) butter, lard, margarine and the so-called invisible fats that are part of food products. Because fats different origin complement each other with vital nutrients, the daily diet should contain 20 - 30% fat in the form of vegetable oils, and the rest - in the form of animal fats, of which the most valuable is butter; 15 - 20 g of sunflower or corn oil fully satisfy the daily requirement for polyunsaturated fatty acids and about 50% of the need for tocopherols.
With a lack of fat can be:
CNS disorder;
Weakening of the immune defense;
Skin lesions in the form of dermatitis, eczema;
Kidney damage;
Damage to the organs of vision.
excess fat leads to a deterioration in the absorption of other food components, inhibits gastric secretion and makes it difficult to digest proteins, inhibits the functions of hematopoiesis, insulin apparatus, thyroid gland, contributes to the development of atherosclerosis, obesity, etc.
The daily requirement for fats is 80–100 g. 28–33% should be provided due to fat. daily energy diet.
Carbohydrates - this is the main source of easily digestible energy in the body (when burning 1 g of carbohydrates, 4 kcal or 16.7 kJ are released). With their help, the necessary concentration of sugar in the blood is maintained, the metabolism of proteins and fats is regulated. Carbohydrates have the ability to protect proteins from being consumed for energy purposes, contributing to a more full use them for their intended purpose. The main sources of carbohydrates are foods plant origin. The most concentrated source of carbohydrates is sugar (99 g per 100 products). A lot of carbohydrates in honey (72 - 76 g), jams, jams (65 - 74 g).
Carbohydrates are found in foodstuffs in the form of simple and complex compounds. Simple include monosaccharides (glucose, fructose) and disaccharides - sucrose (cane and beet sugar), lactose ( milk sugar). TO complex carbohydrates include polysaccharides (starch, glycogen, pectin, fiber).
Glucose and fructose are found mainly in berries and fruits, in honey. Mono- and disaccharides are easily soluble in water, quickly absorbed in the alimentary canal. Part of the glucose enters the liver, where glycogen is converted into animal starch.
Glycogen is a carbohydrate reserve in the body, which, as needs increase, is spent to feed working muscles, organs and systems. Excess carbohydrates turn into fat.
Pectins and fiber (the so-called plant fibers) promote the movement of food in the intestines, adsorption harmful substances and remove them from the body. The source of pectin is jam, marshmallow, marshmallow, marmalade, apricots, apples, pears, cherries, plums, pumpkins, carrots.
Lack of carbohydrates leads to lower blood glucose levels, energy metabolism, the breakdown of tissue proteins, which ultimately leads to the depletion of the body. Excess leads to the accumulation of excess fat, a decrease in the body's resistance to diseases, contributes to the development of dental caries, and allergization of the body. Disorder carbohydrate metabolism and accumulation in the blood and tissues of underoxidized products - milk and pyruvic acid- causes a lack of B vitamins, especially vitamin B1. The average need for carbohydrates is 300-500 g per day, 54-56% of the energy value of the daily diet should be provided by carbohydrates.
Minerals - essential component of food.
Functions minerals in organism:
1) participation in plastic processes (building the bones of the skeleton, dental tissue);
2) are part of enzymes;
3) support acid-base balance;
4) maintain the normal salt composition of the blood.
Calcium (Ca) - a macroelement involved in the formation of skeletal bones, the calcium content in the bones reaches 99% of its total amount in the body. It is also constant integral part blood, is part of cell structures, plays important role in blood clotting, maintaining normal state permeability cell membranes, excitability of the nervous system and muscle tissue. A sharp decrease in Ca leads to convulsions. Optimal absorption of calcium occurs at a ratio of calcium and phosphorus 1: 1.5.
Calcium is present in a variety of foods, but its digestible forms are found predominantly in milk and dairy products.
Most of the diseases considered as a consequence of calcium deficiency (osteoporosis, rickets, osteomalacia, caries) can occur against the background of a deficiency of other nutrients (proteins, fluorine, calciferol, other vitamins and their metabolites). Calcium metabolism disorders in these diseases should be considered secondary.
Phosphorus (P) - is part of bone tissue and teeth. There is a lot of it in the nervous and muscle tissues. Phosphorus compounds play a particularly important role in the activity of the brain, skeletal and cardiac muscles, sweat glands. The most intensive exchange of phosphorus is carried out in the muscles. The body's need for P increases with a lack of protein and increased physical activity. Phosphoric acid is involved in the construction of many enzymes. Inorganic phosphorus, together with calcium, forms the solid basis of bone tissue and is an essential component of the carbohydrate conversion reaction.
The richest in phosphorus are milk and dairy products, eggs, meat and liver of warm-blooded animals, and fish.
Magnesium (Mg) - normalizes the excitability of the nervous system. It has anticonvulsant and vasodilating properties, as well as properties to stimulate intestinal motility, increase bile secretion, and plays an important role in growth processes. The main sources of Mg are cereals and milk. Satisfaction of the body's need for Mg depends not only on its amount ingested with food, but also on its ratio with Ca and R. Magnesium is rich herbal products(cereals, legumes, wheat bran and etc.).
Sodium (Na)– found in all organs, tissues and biological fluids. It is a regulator of water metabolism, it plays an important role in the processes of intracellular and intertissue exchanges. Takes part in the formation of buffer systems that provide acid-base balance. Sodium chloride is involved in the formation of hydrochloric acid in the stomach. With a lack of sodium, the central nervous system is affected. Sodium salts are involved in maintaining osmotic pressure cytoplasm and biological fluids. The main regulator of sodium content in the blood and tissue fluid are the kidneys. Severe sodium restriction leads to dehydration. With a sharp restriction of drinking or excessive use table salt may occur: dry skin, tongue, thirst, agitation, water retention in the body.
Potassium (K) . Together with sodium, it regulates water exchange, promotes the removal of fluid from the body, the formation of buffer systems that provide acid-base balance.
Lack of K leads to general weakness, hyperexcitability muscles, inhibition of the intestines, impaired cardiac activity. Foods rich in potassium are dried apricots, soybeans, beans, peas, prunes, raisins, potatoes.
trace elements - elements contained in food products in very small quantities, but having an active biological effect.
Iron (Fe) participates in hematopoiesis and oxidative processes. Iron deficiency impairs immunity, reduces hemoglobin content. Foods rich in iron - pork liver, beef, cottage cheese, peas, soybeans, chicken yolk.
Copper (Cu) participates in redox processes, binds microbial toxins and enhances the action of antibiotics. Promotes the development of immunity. With a lack of it, anemia develops. Products containing copper - liver, squid, shrimp, fish, egg yolk, buckwheat and oatmeal, hazelnuts, parsley, horseradish.
Cobalt (Co) stimulates hematopoiesis, participates in the processes of bone formation, is part of vitamin B12 and is the starting material for the synthesis intestinal microflora this vitamin. Products containing cobalt - egg yolk, beef liver, rabbit meat, vegetables. With a lack of cobalt, anemia, loss of appetite, general weakness, violation of hematopoiesis, infertility.
Manganese (Mn) - participates in the formation of bone tissue and growth processes. Excess intake of manganese leads to changes in the bones, similar to rickets (manganese rickets). Manganese compounds are important for the activity of hormones, enzymes and the metabolism of certain vitamins. It promotes the accumulation of ascorbic acid.
Zinc (Zn) - the main part is concentrated in the erythrocytes of the blood. It is part of enzymes, hormones. Zinc deficiency in the embryonic period leads to the development of fetal deformities, heart defects. Foods rich in zinc: beef and pork liver, Hercules groats, wheat bran, poultry, fish, nuts.
Iodine (J) - part of the thyroid hormone. With insufficient intake of it in the body, hypertrophy of the thyroid gland develops. Iodine is an unstable element and quickly decomposes during storage. Products: cod, herring, mackerel, hake, sea kale. Iodine deficiency in water, products is the cause of endemic goiter.
The content of trace elements in food products of plant and animal origin is confirmed by significant fluctuations, since it depends on the geochemical characteristics of the area, i.e. on the chemical composition of the soil. The lack, and sometimes the excess of various microelements in the soil, and, consequently, in the water and food products of some areas, leads to insufficient or excessive intake of one or another microelement into the human body. This may be the cause of the emergence of specific mass diseases called geochemical endemias.
vitamins - This is a group of physiologically active, chemically diverse organic compounds that enter the body in trace amounts with food and participate in the regulation of metabolism. In the absence or deficiency of one or another vitamin in food, metabolism is disturbed, which manifests itself in growth retardation, decreased efficiency and body defenses, and in a number of painful phenomena specific to each type of hypo- and beriberi. On the contrary, a sufficient amount of vitamins in food helps to improve the vital activity and development of the body, the processes of tissue repair, favors the optimization of metabolic processes and enhances the body's defenses. In this regard, a great practical value has not only the prevention of hypo- and avitaminosis, but also the provision of the body optimal quantities vitamins.
Vitamin C - ascorbic acid - participates in redox processes occurring in tissues and affects various types of metabolism and body functions. The adult requirement for vitamin C is 70-110 mg/day. The high content of vitamin C in food increases the efficiency and resistance of the body to infectious and toxic agents, reduces the healing time of the wounded surface after burns. With a lack of vitamin C, at the beginning, there is rapid fatigue, cyanosis of the mucous membrane, sometimes pain in lower limbs. There is increased fragility of capillaries and a tendency to hemorrhage, and subsequently develops serious disease scurvy. The main sources of vitamin C are greens, vegetables, fruits, berries. For example, in rosehip compounds C 1200 mg per 100 g of product. In winter and spring, the main sources of vitamin C are potatoes, cabbage, but some lose some of the vitamin C during storage and cooking. When soaking food, it turns into water, when cooking - into a decoction, on average, about 50% of vitamin C is lost during cooking.
Vitamin B1 (thiamine) - is part of many enzymes necessary for metabolism. The need per day is 2 - 3 mg. With insufficient intake of vitamin B1 in the body, fatigue, headaches, palpitations, constipation, poor appetite. And beriberi disease can develop - “leg fetters” - therefore, there is a feeling of weakness in the legs, an unsteady gait, and then paralysis develops due to polyneuritis. The main sources of vitamin B1 are processed cereals and legumes. Additional sources - beef. A lot is found in dry baker's yeast.
Vitamin B2 (riboflavin) - affects cellular respiration and is part of many enzymes, participates in the growth process. The daily requirement for vitamin B2 is 2.0 mg/day. With a lack of riboflavin, maceration of the mucous membrane of the lips and adjacent areas of the skin, covered with a yellow crust, appears, then lacrimation appears, inflammation of the cornea of \u200b\u200bthe eyes; stomatitis is an inflammation of the oral mucosa. Sources of B2 - liver, kidneys, heart, egg yolk, milk, legumes, meat, nuts.
Vitamin B3 accelerates the synthesis of proteins, fats, and hormones of the adrenal cortex, accelerates the formation healthy tissue for burns, ulcers, catarrhal and ulcerative stomatitis. Products - liver, yeast, egg yolk, beans.
Vitamin B6 (pyridoxine) plays an important role in the metabolism of protein and individual amino acids, normalizes hematopoiesis, acid-forming function stomach. Products - yeast, liver, eggs, beans, nuts, lettuce. Deficiency leads to dysfunction of the nervous system, dermatitis.
Vitamin B12 (cyanocobalamin) participates in hematopoiesis, prevents fatty degeneration of the liver. Products - beef and pork liver, mackerel, kidneys, herring, rabbit meat, egg yolk. Deficiency leads to anemia.
Vitamin B9 (folic acid) It has importance in hematopoiesis, activates the use of vitamin B12. products - yeast, beef and pork liver, parsley, spinach, nuts, lettuce, cottage cheese. Deficiency causes anemia, indigestion, inflammation of the gums.
Vitamin PP (nicotinamide) - this vitamin is involved in protein, carbohydrate and fat metabolism in tissues. The daily requirement is 20-30 mg. Lack of this vitamin leads to pellagra. Its early symptoms: feeling of weakness, lack of appetite, damage to the mucous membrane oral cavity and diarrhea. Then separate areas of the skin become inflamed and psychoses develop. A lot of vitamin PP in cereals, legumes, eggs, liver, vegetables and yeast.
It has long been known that the human diet should contain a sufficient amount of minerals, vitamins, proteins, fats, carbohydrates, fiber for normal operation absolutely all systems and organs, as well as to meet energy needs. This is an axiom, so there can be no disagreement in this regard, but what about calories? In this article, we will try to deal with the calorie content of the diet.
The concept of calories
Calorie content is a purely individual thing, because all people are different and everyone needs their own specific caloric intake. Calories are the very tool that you need to use to adjust the arrow on the scales, because from a lack of calories you will lose weight, and from an excess you will gain weight. That's why many athletes count the number of calories they eat and adjust their diet for themselves and their needs.
In a state of absolute rest, our body needs to supply energy fuel (about 1700 kcal for men and 1400 kcal for women). To perform any work, energy consumption will increase, which will be reflected in an increase in the calorie content of our diet.
| Children under 12 months - 1200 kcal; | ||||||
| Children under 3 years old - 1500 kcal; | ||||||
| Children under 6 years old - 2 thousand kcal; | ||||||
| Children under 10 years old - 2400 kcal; | ||||||
| Children under 14 for boys - 2800 kcal and 2500 kcal for girls; | ||||||
| From 14 to 18 years old for boys - 3200 kcal and for girls - 2700 kcal; | ||||||
| People of mental labor and light physical activity 1800-2 thousand kcal; | ||||||
| People of light physical labor - 2100-2200 kcal; | ||||||
| With heavy physical labor and high physical activity - 2900-3100 kcal; | ||||||
⇑ A high-calorie diet is recommended for those who actively train, work at low temperatures, is in the recovery period, with tuberculosis, pregnant and lactating mothers.
⇓ You need to reduce the energy value of your diet when sedentary manner life, for weight loss, severe form diabetes, exacerbation peptic ulcer, gout and various diseases heart and blood vessels.
If you a common person, who leads an ordinary lifestyle without constant physical exertion, then your daily calorie intake should consist of approximately 20% protein, 20% fat and 60% carbohydrates. It is also recommended to adhere to fractional nutrition, or simply divide all your methods into 3-4 doses per day. At the same time, you need to eat food in the following ratios of energy value: breakfast - 30% of daily calories, lunch - 45%, dinner 25%, and the last meal should be a couple of hours before bedtime.
You can read more about the table of daily calorie requirements in this article.
Not only people who are on a diet and lose weight need to stick to their individual calorie intake. In order to keep your body in shape, while feeling cheerful and energetic, you need to calculate how many calories you need to consume per day.
In our material, you will learn how to do this correctly, and what should be the calorie content of the diet of men and women, depending on physical activity and age. The calculation formula and tables will help you easily understand this topic.
The daily calorie intake is calculated taking into account the age and physical activity of women and men. For example, if you play sports or use your mental abilities in the process of work, then the calorie content of your diet should be higher. For young girls, the daily rate should be higher than for older women.
What are calories?
A calorie is a unit of energy that is contained in each food product or finished treat and is released in the process of splitting them.
A kilocalorie is a thousand calories. The energy value of food is indicated in these units (kcal.).
The norm means the required amount of energy that your body spends every day on movement, sleep, and digestion of food.
Menu based on fats, proteins and carbohydrates
- Protein foods should make up 15 to 30% of your total calorie intake. You can determine this rate using simple calculations: multiply your weight in kilograms by 0.8.
- Do not believe the myths that fats are very harmful and lead to weight gain. They are essential for your body. Their number should be at least 25-35% of the diet. It is recommended not to consume trans fats, which can actually cause disease and weight gain.
- Carbohydrates should form the basis of your menu - at least 45-65% per day.
daily calorie intake
Norm for men
The daily caloric intake should be calculated based on the physical activity and age of the man.
- For example, young people from 18 to 30 years old, who are adherents of a sedentary lifestyle, need to consume 2400 kcal., Up to 50 years old - 2200. But for men after 50 years old, 2000 kcal will be enough. in a day.
- With moderately active physical exertion, respectively, such a calculation: 18-30 years old - 2800, 31-50 - 2600, after 50 - 2400.
- If a man is actively involved in sports, visits the gym, then, consequently, the calorie content of the daily diet also increases. Until the age of 30, it is advisable to regularly consume at least 3000 kcal., After 31 and up to 50 - 2800, and for men over 50 who continue to play sports, doctors advise eating 2400 kcal. daily.
Norm for women
- With a sedentary lifestyle: from 18 to 25 years - 2000 kcal., After 25 and up to 50 - 1800, then the norm per day should be reduced by another 200 units.
- With average activity: from 18 to 25 - 2200, up to 50 - 2000 kcal., at the age of 51 - 1800 kcal.
- With regular sports activities: up to 25 years - 2400, from 26 to 50 - 2200 kcal. If a woman continues to train after 50 years, then the daily calorie intake should be reduced to 2000 units.
Daily allowance for pregnant women
In no case do not listen to others who say that during pregnancy it is necessary to eat "for two." It is recommended to increase the calorie content of your diet by 300-500 units (that is how much energy a pregnant woman needs daily for the normal development of the fetus.
We calculate calories
Formula for calculation
There are special formulas that will help you calculate how many calories you need to consume daily to keep your body working. When entering data, do not forget to indicate the coefficient of your physical activity. After all, you must admit that it makes no sense to regularly exhaust the body in gym and cut your daily calories by 50%. Not only will you not lose weight, but you will also lose the muscles that you managed to gain.
To make a correct calculation of kilocalories for the required intake per day, we will use the Harris-Benedict formula.
Formula for men: 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age).
Formula for women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age).
- with a sedentary lifestyle - 1.2;
- with lungs exercise several times a week - 1.375;
- with intensive sports activities 4-5 times a week - 1.55;
- when exercising 5-7 times a week and outdoor activities - 1.725.
Consider the calculation on the example of a 23-year-old girl who does fitness at home 3 times a week and weighs 55 kg. Using the formula for women, we got the basal metabolism:
655 + (9.6 x 55) + (5 x 170.5) - (6.8 x 23) = 655 + 528 + 852.5 - 156.4 = 1879.1
1879.1 x 1.375 = 2583
Thus, in order not to recruit excess weight and not lose muscle, a girl should consume 2583 kcal.
It is important not only to calculate daily allowance calorie intake, but also adjust it in time. After a month of such nutrition, it is worth evaluating the results. If you have not been able to lose weight, then you may need to recalculate your individual calorie intake and add more physical activity to your life.
You can see the approximate daily calorie content below.
Daily calorie calculation table
Diet for losing weight
- If you are trying to lose weight, you do not need to write down all the time how much of what you ate in a day. It will be enough to carefully monitor your diet for one to two weeks to calculate how much food you usually eat.
- Women and men who dream of losing weight should be concerned not only with the number of calories they eat, but also with their quality. Of course, you can calculate your diet in such a way as to include several marmalades or sweets on the menu. But don't go overboard with sweets, alcohol, or your favorite junk food. This will very quickly affect the figure - in the form of " orange peel or belly fat. And this applies not only to women, but also to men.
- Don't forget to find the middle ground. Going to extremes, eating less than 1000 kcal of food is not worth it. Your body will go into saving mode and store energy for the next hunger strike. Thus, drinking a glass of kefir and eating one apple a day, you will not lose weight, but even get better.
- There is a myth that in order to lose weight, you only need to reduce the calorie content of the diet, but this is not true. Weight loss only happens if you create a calorie deficit (that is, you need to burn more than you eat). That is why without connecting physical activity to the process of losing weight, the arrow of the scales will not budge.
How to properly cut your daily calories
To lose weight, you need to create an energy deficit. But don't cut your diet too much. Optimally - by 15-20%. This is an ideal option for gradual weight loss, which will not entail any negative consequences for good health. In the process of losing weight, it is worth recalculating the calorie intake of your diet from time to time, as your weight will change.
For most women, the process of losing weight is much slower than for men (due to physiology). So do not rush to reduce the calorie content of your daily menu.
Ration for 1200 kcal. for weight loss: video
How many calories does sport burn?
To understand how many calories a day is right for you, you should know how many of them are burned when various types sports and other physical activities.
Table of consumption of kilocalories per hour when playing sports
| Type of physical loads |
Women | Men | Loss of kilocalories per 1 kg of weight |
|---|---|---|---|
| A ride on the bicycle | 230 | 295 | 3.5 |
| Golf | 174 | 222 | 2.6 |
| Table tennis | 360 | 460 | 5.5 |
| Rowing | 725 | 925 | 11 |
| Run | 535 | 684 | 8 |
| Skating | 304 | 388 | 4.6 |
| Football | 390 | 500 | 6.4 |
| Aerobics | 470 | 590 | 5.4 |
| Dancing | 415 | 540 | 6.5 |
| jumping rope | 450 | 530 | 7.7 |
| Skiing | 754 | 962 | 11.4 |
| Swimming | 580 | 740 | 8.8 |
| Tennis | 405 | 518 | 6.2 |
| Walking | 203 | 255 | 3 |
Student, 18 years old, body weight = 70 kg.
1. An example of calculating the energy demand and nutrients
To calculate the required amount of daily energy consumption from table 8 (p. 31), we take its indicator, taking into account age and body weight - the basal metabolic rate (BMR), in this case it is 1750 kcal.
We multiply this value by the coefficient of physical activity for group I, which is equal to 1.4 (p. 10), i.e. 1750 kcal x 1.4 = 2450 kcal - this figure should be the daily energy consumption.
In the nutrition of young people living in a temperate climate and not engaged in physical labor, it is recommended that the ratio B: W: Y = 13 - 33 - 54% of the daily value of the diet, taken as 100%.
So, to ensure daily energy consumption, a student needs to get energy from 13% proteins.
Calculation by proportion: 2450 kcal - 100%
X \u003d 319 kcal due to proteins.
Similarly, we calculate that 33% of 2450 kcal is needed due to fats, i.e. 808 kcal, and due to carbohydrates - 54%, i.e. 1323 kcal.
Per day: proteins - 319 kcal
fat - 808 kcal
carbohydrates - 1323 kcal
total 2450 kcal
To determine how many grams of proteins, fats and carbohydrates are needed per day, it is necessary to take into account the number of kcal that is formed when they are burned in the body (1 g of protein gives 4 kcal, 1 g of carbohydrates - 4 kcal, 1 g of fat - 9 kcal) . Thus, in this example, we recalculate according to the formula: proteins in grams should be = 319 kcal: 4 kcal = 80 g
fat = 735 kcal: 9 kcal = 90 g
carbs = 1323 kcal: 4 kcal = 331 g
We derive the ratio - 80: 90: 331 = 1: 1.1: 4.1
2. An example of compiling a "worksheet".
Table 14 - Student's diet (for a day and for three days)
| Business hours | Place of reception | Name of dishes | Weight, | B, | AND, | U, | kcal | ||||
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | ||||
| 1st day | |||||||||||
| 7-00 | house | Fried eggs | 48 | 6 | 5 | 0,2 | 378 | ||||
| Tea without sugar | 180 | - | - | - | - | ||||||
| Total | 6 | 5 | 0,2 | 378 | |||||||
| · Dinner | |||||||||||
| 13-00 | dining room | Soup on meat broth | 500 | 5 | 10 | 22 | 200 | ||||
| Rye bread | 125 | 7,4 | 1,2 | 55,2 | 234 | ||||||
| Cabbage salad with sour cream | 170 | 3 | 8 | 8 | 95 | ||||||
| Tea without sugar | 180 | - | - | - | - | ||||||
| Total | 15,4 | 19,2 | 85,2 | 529 | |||||||
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 |
| » High tea | |||||||
| 17-00 | house | Coffee with milk without sugar | 180 | 1,5 | 1,8 | 2,3 | 30 |
| Cookie | 90 | 5 | 5 | 35 | 200 | ||
| Total | 6,5 | 6,8 | 37,3 | 230 | |||
| ¾ Dinner | |||||||
| 20-00 | house | Goulash with potatoes | 350 | 26,6 | 17,7 | 48,4 | 439 |
| Tea without sugar | 180 | - | - | - | - | ||
| Total | 26,6 | 17,7 | 48,4 | 439 | |||
| TOTAL for 1st day | 55 | 49 | 171 | 1576 | |||
| ONLY in three days | |||||||
| Average value for 1 day | |||||||
With the help of the tables of the chemical composition and calorie content of products (appendices 1 and 2), you can approximately calculate the calorie content of a single product, lunch, breakfast or dinner and determine their chemical composition.
For example, you need to determine the calorie content of 125 g rye bread from wholemeal flour. From the table of the chemical composition of products, we learn that 100 g of rye bread provide 187 kilocalories. Thus, the calorie content of 125 g of rye bread is: 1.87 x 125 = 234 kilocalories.
When determining the calorie content of a dish, lunch or the entire daily diet, it is necessary to calculate the calorie content of each product separately and add the results.
Using the table of the chemical composition of food products, the recipe of the dish (the weight of the products taken for soup, the second and third) and taking into account other products (bread, sugar, etc.), you can calculate the content of nutrients. These calculations can be made rounded, in whole numbers. An example of determining the chemical composition of one serving of beef goulash with boiled potatoes is shown in Table 14. Table 14 - Determination of the chemical composition of one serving of goulash with potatoes
| Name product | Weight, g | Chemical composition, G | Number of kcal | ||
| squirrels | fats | carbohydrates | |||
| Meat (medium fat) | 100 | 18,9 | 12,4 | - | 187 |
| Potato | 200 | 4,0 | - | 39,4 | 164 |
| Bulb onions | 12 | 0,2 | - | 1,0 | 5 |
| Fats (margarine) | 8 | - | 6,6 | - | 60 |
| Wheat flour | 5 | 0,5 | 0,1 | 3,4 | 16 |
| tomato puree | 12 | 0,4 | - | 1,4 | 7 |
| Salt | 2 | - | - | - | |
| Total per serving: | 350 | 26,6 | 17,7 | 48,4 | 439 |
4. An example of calculating the distribution of energy by meals per day:
for breakfast: 378 x 100
1576 - 100% x = 1576 = 23%
for lunch: 529 x 100
1576 - 100% x = 1576 = 34%
for an afternoon snack: 230 x 100
1633 - 100% x = 1576 = 15%
for dinner: 439 x 100
1576 - 100% x = 1576 = 28%
Table 15 - Evaluation of nutritional and energy value
student's daily ration
In the column "Normal" enter the values of energy expenditure and the need for nutrients, which are determined in the second and third tasks of this independent work.
5. Diet Evaluation Example
The energy value of the diet of 1576 kcal is insufficient to cover energy expenditure in accordance with the recommended norms of physiological needs for nutrients (2450 kcal).
The total amount of protein in the diet of 55 g is well below the recommended requirement (80 g).
The total amount of fat in the diet of 49 g is also well below the recommended requirement (90 g).
The amount of carbohydrates is reduced by 2 times compared to the recommended rate.
The ratio of proteins, fats and carbohydrates 55: 49: 171 = 1: 0.9: 3.1 indicates a lack of carbohydrates in the diet.
Meals are four times a day, comply with hygienic recommendations, however, the distribution of food for individual meals is irrational (breakfast - 23%, lunch - 34%, afternoon tea - 15%, dinner - 28%).
Conclusion. Nutrition is inadequate and of poor quality. There is a deficiency of proteins, fats, carbohydrates and nutritional imbalance.
