What are calories

Calories are the amount of energy the body gets from food. There must be a balance between intake and expenditure of calories. After all, if you use them less than you spend, then the body will definitely lose weight. Of course, it is desirable to observe this together with sports, in order to achieve not only a decrease in the arrows on the scales, but also an increase in body tone.

Calories are the amount of energy the body gets from food.

The calorie content of food is measured in different ways, one of which is a device called a calometer. This is a special thermally insulated chamber in which the product is placed and incinerated. With this method, scientists find out how much heat is released and convert calories into kilograms. A similar situation occurs in the body: the body uses the received energy for heat production, metabolism and physical activity.

How many grams in one calorie

As many as 7716 kcal per kilogram is contained in subcutaneous fat. Interestingly, 1 kcal is needed for the survival of the body per 1 kg of weight for 1 hour. Thus, in order to survive, the body needs to consume 1200 kcal per day.

Note! To gain or lose weight, you should be in a calorie deficit or surplus.

Convert calories to kilograms

If we consider how many grams of pure fat are contained in calories, then 1 g of pure fat is 9 kcal. I wonder why the numbers differ? Subcutaneous fat contains not only pure fat, but also water, connective tissues and other compounds. Thus, 1 g of subcutaneous fat contains 7.7 kcal. Fortunately, this is less than in pure fat.

Helpful information! In a week, you can safely lose 1 kg. To do this, you need to know how many kcal in a kilogram.

To lose exactly 1 kg per week, you need to make a daily deficit of 1000 kcal. Then the body will lose weight without any harm to health.

Note! To lose or gain weight, you should know the main thing about food - how many kilocalories of certain foods are in a kilogram.

For weight loss, it is advisable to consume the following vegetables, fruits and berries, because they contain a minimum of kcal:

• cucumbers;
• tomatoes;
• watermelon;
• Apple;
• broccoli;
• cauliflower;
• freshly squeezed juices;
• celery, etc.

A calorie counter will help you find out how many calories you need to follow. You can use the Maflin-San Geor calculator online or calculate using simple calculations:

Calorie counter

• For a woman = (9.99 * weight (kg)) + (6.25 * height (cm)) - (4.92 * age) - 161;
• For a man = (9.99 * weight (kg)) + (6.25 * height (cm)) - (4.92 * age) + 5.

For both men and women, an activity factor adjustment is made to know how many calories to burn per day to lose weight. For this, Kcal * k, where:

• k=1.20 (at low activity);
• k=1.38 (with low activity);
• k=1.55 (with medium activity);
• k=1.73 (with high activity).

1 kg of fat - how many calories, what to eat

Note! If the body needs to gain 1 kg of fat, it is necessary to arrange a daily calorie surplus of at least 2000 calories daily.

It is almost impossible to gain 1 kg of fat in one night, because you need to eat 7000 kcal more than your required calories.

That is, you need to eat a portion of herring salad under a fur coat, a plate of aspic, a box of chocolates, a portion of fried potatoes, a whole chicken in the oven and 2 servings of Olivier, and also drink 5 glasses of wine. As you can see, it is almost impossible to contain it, especially since it will lead to stomach problems. Thus, it is necessary to eat such a calorie content in order to gain 1 kg of body fat at a time. The conversion of calories to kilograms depends on the foods that a person is ready to eat.

The most important thing in the process of gaining or losing weight is counting calories.

There are only 30 calories in 100 grams of watermelon, as it is mostly water. The most interesting thing is that watermelon is a source of many useful elements. The water content of watermelon is about 90%, so there are very few calories compared to other products. Watermelon contains 300 calories per kg.

A few words about buckwheat. Buckwheat is healthier compared to other cereals that exist on the store counter. There are 315 kcal per 100 grams of buckwheat, but few people will eat it raw. If you steam buckwheat kernels with boiling water, then 100 grams will contain only 87 kcal, given that water gets into the kernels and, thereby, the calorie content of the product decreases.

The banana contains only 89. This product has a great energy value and replenishes strength. Thus, nutritionists recommend eating 1 banana after a workout so as not to feel tired in the body and continue the day with fruitful work.

When you need to burn the extra calories that were eaten during the day, the following methods help. Running or jumping rope is a great help to remove excess weight, which was gained by eating sweets and flour products. Nutritionists recommend giving up sweet and flour products, as they contain the most calories.

Thus, when you need to lose weight, it is better to eat low-calorie foods, and if you need to gain weight in a short time, then be sure to arrange a calorie surplus. If you gain high-quality weight, then it is advisable to do this by eating healthy foods, and if the body needs fat deposits and quickly, then it is better to eat high-calorie foods, namely more sweet and starchy foods.

Note! The most important thing in the process of gaining or losing weight is counting calories.

If you were wondering how many calories are in 1 kg of human fat, the answer may be very surprising - after all, there are 7716 calories in a kilogram. One gram of pure fat contains nine kilocalories. This figure differs from the previous figure, since we are talking about pure fat. Our body is very complex in composition: there is both fluid and muscle mass that connects tissues, as well as other compounds that aggravate fat weight.

Food labels do not include these contaminants, but when calculating calories in adipose tissue, the figure may be incorrect if you do not pay attention to these impurities. So, after all, how many calories are in one kilogram of fat? There are only 7 of them, not the usual 9 for us.

The problem of excess weight in our time is very relevant. If people knew how many kilocalories per kilogram of fat, they could easily calculate the daily intake of proteins, fats and carbohydrates for their own purposes. For those who are losing weight, you need to create a calorie deficit by removing empty and complex carbohydrates from your diet as much as possible.

The main food for weight loss is protein, which builds our muscles, which, in turn, displace fat from the body. Protein is also needed to gain weight, but in this case, complex rather than empty carbohydrates can be left. With sufficient protein intake, the amount of fat will also increase, but within reasonable limits.

The role of fats in the human body

Our fats in a normal amount perform serious functions: they protect internal organs, help during pregnancy, provide a large amount of energy, strengthen immunity, and also support the vital activity of the body if a situation of hunger suddenly occurs. Camels can go a long time without drinking and eating thanks to their humps, which, by the way, are mostly made of fat.

Often there are cases when a person uncontrollably consumes fatty foods containing a minimum amount of protein. Our muscles cannot grow and strengthen when eating fatty foods. In such a situation, only adipose tissue increases. Excess fat leads to many diseases: heart failure, as fat covers the heart muscle, weakening its work; hormonal disruptions occur and the bones, blood vessels and joints are very loaded.

With excess fat weight, our organs begin to work for wear and tear, so it is more difficult for overweight people to live than for someone who has protein in the body.

A person needs to understand not only how many calories are in 1 kg of human fat, but also how to burn these fats correctly and comfortably. Most often, with a fast diet, our muscle mass first disappears. Human muscles lose weight and decrease, but the fat remains in place. In this case, the skin condition deteriorates: an orange peel appears, and the skin sags. When the process of losing weight is over, on a psychological level, we pounce on food, hoping that the weight will not return. But first of all, our body seeks to make up for fat losses, almost without giving muscle growth. Often after losing weight, the weight returns even more than it was before.

properties of human fat

Fashion magazines, popular books, in schools often scare us with the false statement that being overweight is associated with genetics, such as skin and eye color. There is an opinion that the weight of the baby depends on the nutrition of the mother. It is believed that in obesity, fat cells are capable of independent division, which only a surgeon can handle.

In fact, everything is much simpler: people have two types of fat: subcutaneous and visceral. We can easily see the subcutaneous tissue in the mirror - these are our folds, cellulite. And the visceral is located on our internal organs. And if there is a lot of fat, it aggravates their work and leads to hormonal disruptions.

Together with blood, fat cells spread through the vessels, clogging them and settling on the walls. The flow of blood and oxygen to the cells is hindered, creating increased pressure, shortness of breath and malaise. Visceral or internal excess fat leads to the appearance of nasty cholesterol plaques. With a large number of them increases the likelihood of stroke and heart attack.

On a diet, proper nutrition, subcutaneous fat first disappears. Sports also contribute well to this, but exercises for the press and squats will not reach the heart in any way. To remove visceral fat, you need to firmly engage in eating habits.

Features of the breakdown of fat cells

Fat cells are present in adipose tissue, and for their splitting, they must be formed into acids and glycerol. With the help of diet and sports, decay will begin. Once in the blood composition, fat moves along with proteins and albumins. Their number represents the viscosity of the blood and the amount of albumin in the blood.

• Fat cells are slightly split into energy resources with the participation of muscle contractions.
• Muscle activity helps get rid of fatty acids.
• After fat decay, an increase in the water mass of a person begins, it exceeds the amount of fat by 8 times.

It is considered safe to get rid of 0.5 kg of fat in seven days. When losing weight for every 1500 grams of fat per week, the amount of blood should increase by 1500 ml in a couple of days, thereby meaning an increase in blood fluid by 31%. If there is more additional fluid that has arisen, it will pass through the vessels, thereby complicating the work of the kidneys, heart muscle and internal organs as much as possible.

The process of losing weight should take place in this format: 70% depends on the diet, and the remaining 30% on physical activity. It is not good when weight loss occurs only due to nutrition. In the case when muscle tissue does not grow, fat is pushed into the liver, complicating its work. A large amount of fat in the liver leads to her terrible disease - cirrhosis. Only sport contributes to the prevention of such a hit. In order for muscle tissue to grow properly and fat to go away, pay attention to the amount of vitamins in the body. Taking omega-3 and omega-6 fats will help restore your metabolism.

How to properly burn calories

For proper and healthy weight loss, there are several rules that must be followed. Since our body mostly consists of water, it is the main source of life. If it is difficult at first to drink your daily allowance, you should start with a small amount. Juices and sodas are not the liquid we need. The next item is the daily routine.

For a good life, you need to sleep at least 7 hours. Lack of sleep is the first reason for obesity, as the body is stressed and tired from lack of sleep. With lack of sleep, we have a bad mood, because of which we often want to eat something tasty and harmful. Another rule is to eat little, but often.

For weight loss, it is recommended to eat at least five times a day, and the last meal - three hours before bedtime. The calorie content of breakfast should be 50% of the food of the whole day, dinner should be the lightest. We eat fruits in the morning, and also do not forget about sports.

Then calories will decrease comfortably, there will be no cravings for junk food, and every day will be lived only with pleasure.

When people try to lose weight, they are ready to go to extremes, such as refusing almost any food, as well as exhausting themselves with unbearable diets and exercises. But this approach rarely gives good results, because rapid weight loss is a lot of stress for the body. Therefore, in order to achieve an effective result, it is necessary to clarify how many calories are in 1 kg of human fat, and select a technique based on these data.

general information

Excess body weight is a common problem of our time, which is accompanied by many unpleasant consequences and problems. And this is explained very simply: eating food has long been considered not a vital necessity, but, most likely, a good way to spend time with relatives and friends, chat in a cafe and just take a break from everyday hustle and bustle. In this regard, every day the human body takes hundreds of calories, which are rapidly accumulating in the form of subcutaneous fat.

The internal organs and systems of the body work very cunningly and thoughtfully. They always have a plan of action for the distant future, which is called metabolism. To make your own changes to the existing scenario, it is important to carefully study its features, as well as figure out how many calories you need to burn at a specific weight and physiological characteristics.

As you know, metabolism is a scientific description of the chemical processes that ensure normal life. In simple words: consumed food is converted into energy and becomes a natural fuel for the body through digestion.

Reasons for being overweight

It is important to understand that food can have a different composition and calorie content, so it can by no means be classified under one category. Modern food products allow people to choose from dozens of types of "fuel" the right option that will not harm the body, but at the same time will provide the right amount of energy for the whole day.

The key property of food is its calorie content. The term refers to the amount of energy received by the body through metabolism. Also, special attention is paid to the composition, since all food products consist of three components:

1. Belkov.
2. Carbohydrates.
3. Zhirov.

As already mentioned, the food that is in the body is able to be processed into calories and become a source of energy. Accordingly, a certain amount of calories is required for normal human life.

If the calorie content of the consumed products exceeds the norm necessary for the body, this contributes to the deposition of "reserve" fuel, which is subcutaneous fat. Naturally, a one-time "bust" will not cause obesity, but if abuse becomes systematic, this will entail a lot of trouble, including the formation of fat on the sides and abdomen.

People interested in the number of kcal in 1 kg of human fat should know that this figure is 7716 kcal. That is, gaining one kilogram of excess weight is possible only if consumed by 7716 kcal above the required diet. In most cases, this process takes a long time, which explains the gradual and imperceptible accumulation of fat.

Having dealt with the principle of mass gain, it remains to apply it to your advantage, using it in reverse order. Simply put, you need to ensure a calorie deficit in the amount that is contained in one kilogram.

Ways to fight fat

For effective weight loss, you need to know the number of calories in 1 kilogram. It was mentioned above that the average indicator is 7716 kcal, although sometimes it may differ depending on the physiology and other individual characteristics of a person.

In its pure form, fat has 9 kilocalories per gram, but if we talk about human fat, it may contain a number of other substances, including water. In this regard, it is customary to adhere to the average value - 8 kcal per 1 gram of mass. At the same time, one should not forget about the type of products that are consumed, because calories from different foods can be used by the body in different ways.

The main secret of fast and effective weight loss is to maintain a competent calorie deficit. To do this, it is necessary to calculate the optimal rate of required energy , guided by the following values:

1. Man's height.
2. Age.
3. Belonging to a specific gender.

Also, sometimes additional parameters are taken into account, allowing you to make the correct calculation and get acquainted with the required amount of energy. It is important to understand that people with the same weight and height may look different, because 1 kg of fat and a similar amount of muscle compounds have a different volume.

Currently, there is no need to carry out complex calculations and use incomprehensible formulas to determine the calorie content of human fat. You can find special online services and calculators that will make the necessary readings in just a couple of seconds.

Having dealt with the daily amount of required calories, it remains to achieve their deficit. To do this, you need to learn how to spend more energy than you use.

If you are going to transfer the body to a diet, you must take into account the fact that it tends to create comfortable conditions for itself. Any stressful circumstances and deviations from the usual regime, even though they will allow you to lose a few extra pounds, will force the body to intensively return to its previous state.

This means that the lost weight will return immediately after returning to the usual diet. Moreover, trying to restore the former regime, the body will store as much fat as possible in order to protect themselves from a future "hunger strike".

In connection with the principle of gaining and losing weight described above, nutritionists recommend abandoning express diets and not resorting to harsh methods of combating obesity. There is a simple pattern: the faster the fat was destroyed, the faster it will return back. But this happens at the slightest excess of the permissible number of calories per day, which will happen sooner or later. As a result, excess body fat will begin to accumulate on the sides and lead to obesity.

To prevent such consequences, you need to know how many calories are in 1 kg of a person's weight and how much they can be dumped without significant harm to the body. Experts say that the optimal value is no more than 1 kg per week. To maintain this intensity, it is enough to consume 1000 calories less per day. But if the indicator reaches minus 1500 kcal, it can be dangerous for the body.

To reduce the calorie content of your daily diet, you need to determine which foods most intensively cause weight gain, and try to give them up. . As a rule, these are the following product groups:

1. Fast food.
2. Sweets.
3. Flour products.

In fact, this is a food that contributes to temporary satiety, but has an incredible calorie content. As soon as a person switches to proper nutrition, the calorie content of the diet decreases on its own. And this does not mean that you need to completely infringe on yourself and go hungry. There are many effective recipes and ways to prepare delicious meals with low energy value. Today, you can forget about the myths about raw carrots on a diet and make your diet not only healthy, but also tasty.

When compiling a diet, it is necessary to give preference to ingredients that are related to natural food. If you need to make a choice between a frozen cutlet and chicken breast, it is better to choose the second option. The fact is that the heat-treated cutlets consist of a mass of unknown spices and calories, and the chicken is cooked on its own.

Calorie Reduction

By following the simple recommendations of experts, you can significantly reduce the calorie content of your diet, as well as achieve effective weight loss without exhausting diets and unbearable exercise. First of all avoid high fat dairy products, therefore, when choosing kefir, it is better to give preference to a product with a 1 percent fat content than a 2.5 percent one. The same applies to sour cream, cottage cheese and other products.

Particular attention should be paid to foods with a high protein content and high density, and only then - to other components. If the stomach contains protein foods that take a long time to digest, the body will not be able to consume too many carbohydrates, even if it feels hungry.

The menu should contain various vegetables, which are a universal assistant in the fight against excess weight. They can be consumed at any time of the day, because a full serving of vegetables occasionally exceeds 200-300 kcal and in very rare cases reaches 500 calories. In addition, with this diet, the body is additionally saturated with useful vitamins and trace elements.

When you lose weight, don't give up on your favorite treats. Instead, it is better to reduce their number in the daily diet. For example, if a person is used to eating chocolate or marmalade, you can allow yourself to eat it, but distribute it correctly according to the nutrition schedule. High-calorie foods are best consumed early in the morning, because what is eaten in the morning does not go into the sides and is consumed during the day. When compiling a diet, it is advisable to give preference to protein foods, since proteins are a natural building material and are digested for a long time.

Increasing calorie expenditure

To increase your daily calorie consumption, you need to figure out which type of activity requires special effort and energy. In most cases, these are mundane chores such as laundry, cleaning and cooking. They provide at least imperceptible, but effective dropping of extra pounds, which is especially important.

And if you add minimal activity to daily work, including walking with a child, visiting remote stores, etc., then the daily calorie consumption will be increased by almost a third.

Another component of successful weight loss is adequate physical activity. If you do not engage in minimal exercise, walk a little and give up an active lifestyle, this will have a bad effect on weight and lead to the deposition of fat on the sides. It is important to follow simple rules and include some activity in the daily schedule.

Among them:

1. Doing morning exercises at home.
2. Hiking to work.
3. Evening jogging in the city park.
4. Cycling, rollerblading and other pleasant activities.

In the absence of a favorite activity, you can simply start repairing the house. Well, without a doubt, the most effective physical activity is going to the gym. With or without the guidance of a trained trainer, rapid weight loss can be achieved, as well as restoration of a normal figure in the long term. It is important to find a load that gives only pleasure and at the same time is the best fat burner. It is also recommended to communicate as much as possible with like-minded people and share useful experience.

When playing sports, you need to perform most of the exercises in a standing position. It is necessary to teach yourself to perform all sets of squats in a standing position, because this will allow you to burn many times more calories than when doing a seated position.

It is also necessary to close your eyes, because without eye contact, the body needs to spend more energy on maintaining balance. When doing exercises on an ellipsoid, you can try to close your eyes for ten seconds. At the same time, it is important to adhere to safety precautions.

As you know, fats are of vegetable and animal origin. All fats have a high energy value, which means they have a high calorie content. When splitting, one gram of fat releases as much as 9.3 kcal (it is customary to round up to 9 grams). These calories can be stored in the body as fat stores in the liver, subcutaneous fat, kidneys, and other "fat stores". The accumulation of fat in the body depends not so much on the nutrient itself, but on the excess of calories. When you eat more calories than you need, the fats in the food are stored by the body.

Saturated and unsaturated fats - what's the difference?

The composition of fats contains saturated fatty acids, which are found in the fats of animals, birds, as well as unsaturated fatty acids, which prevail in most vegetable oils. Polyunsaturated fatty acids determine the adaptation of the human body to adverse environmental factors, they also regulate the metabolism in the body, in particular, cholesterol.

An excess of fats, which are rich in saturated fatty acids, provokes indigestion, leads to a deterioration in the absorption of proteins, as well as diabetes, cardiovascular and other diseases.

Saturated fats are essential for our body. It is with their participation that they are synthesized - testosterone in men, estrogen and progesterone in women. However, their number must be controlled.

In the body, fats perform many important functions: energy, building, protective, transport, thermal insulation, they contribute to the dissolution of a number of vitamins.

I would also like to draw attention to the following circumstance. Muscle tissue is "" because it is involved in the life processes of the body. And adipose tissue - "metabolically inactive", is a store of energy that is in demand as needed. It follows from this that the presence of muscle mass helps to burn a significant amount of calories for the whole day. At the same time, respectively, they take up less space.

Fat requirements are calculated based on the actual weight of each person and range from 0.7 to 2 g per kilogram of body weight. Use to navigate in further calculations.

People whose weight is within the normal range need to consume 1-1.1 g of fat for every kilogram of their weight. Thus, the fat requirements in grams will be approximately equal to your weight in kilograms (for example, at a weight of 56 kg, 56 g of fat will be required).

Overweight and obese people need to consume 0.7-0.8 g of fat for every kilogram of their weight.

In a healthy diet, fat should make up 20-30% of your average daily calorie intake. Do not lower fats below normal, as this can be fraught. Many people think that by reducing fat to 0.5 g per kilogram of weight, they will lose weight faster, but this is not so. We get fat not from fat, but from excess calories. Therefore, for comfortable weight loss, it is important to maintain a calorie deficit and a balance of BJU.

Increasing fat to 2 g may be due to some medical indications or dietary protocols, for example,.

Regardless of what numbers you get, the fat content in your diet should be as follows:

• Polyunsaturated (fish oil) - 1.8-3 g (we are not talking about the capsule, but about the content of the substance itself in it);
• Saturated fats - no more than 1/3 of the total fat;
• Everything else is unsaturated fat, predominantly from plant sources.

Below we give a small list of foods that are high in fat, remember them. The figure indicates the fat content in grams per 100 grams of the product:

• and (and most liquid oils) - 100
• processed cheese - 46

You can't cut out fat completely. Remember that their insufficient intake in the body can be harmful, lead to disruption of the gastrointestinal tract, nervous system, potency, weaken the immune system, contribute to the development of atherosclerosis and thrombosis. Well, an excess of fat leads, first of all, to obesity, to accumulation in the blood, to memory impairment.

Now you know your rate of fat intake, you know which foods to eat are bad for your figure. It remains to choose healthy foods, and follow the rule of moderation.

The fight against extra centimeters is not easy, you will need a lot of strength and will to win. And a positive result can only be achieved by those who went straight to achieving their dreams.

Often, if a woman was overweight, she justified it not with her weak will, but with some kind of health problems, genetic predisposition, a riot of hormones - whatever. Indeed, sometimes it is difficult to admit that simple laziness is to blame.

So how many calories do you need to burn to get rid of 1 kg of fat?

It is believed that in order to burn 1 kg of fat, you need to spend 7700 kcal. Nutritionists advise losing weight by 2-4 kg per month (exactly). Accordingly, in order to safely lose 0.5 kg of fat per week for the body (keep in mind that the plumb line will be slightly larger due to lost water, muscles, etc.), it is necessary to create a calorie deficit of 3850 kcal per week, which is 550 kcal per day (3850:7).

It is this calorie deficit that needs to be created in order to remove 2 kg of fat per month.

If you have low physical activity, that is, you lead a sedentary lifestyle, do not do any kind of sports, you should multiply the number obtained by the formula by 1.2. If you do at least fitness 1-2 times a week, then you should multiply the result by 1.375. If your daily activity is average, that is, you play sports up to 5 times a week, multiply the resulting number by 1.55. With higher activity - by 1.725. Are you a professional athlete? Then at 1.9.

Let our example be a 38-year-old girl, her weight is 81 kg, her height is 160 cm. With this height, the excess weight is about 15-20 kg. The girl's activity during the day is average. So:

• 9.99 x 81 + 6.25 x 160 - 4.92 x 38 - 161 = 809.19 + 1000 - 186.96 - 161 = 1461.2 kcal;
• 1461.2 x 1.2 () = 1753.5 kcal to provide the body with the necessary energy and not gain weight (for those who have not been on diets before).

The woman in our example has, so she needs to reduce her calorie intake and add physical activity. In order to lose weight, it is recommended to reduce the intake of calories by 10-15%. So, in our example, 175-260 kcal.

So, for a woman in our example, the corridor of calorie intake during weight loss will be 1493-1578 kcal. That is, its calorie deficit will be 175-260 kcal per day.

Important!

Remember: under no circumstances should you reduce calories below 1200 kcal per day (for men, not below 1600 kcal), because you will introduce the body into a hungry position and lack of energy. Unfortunately, today many diets are advised to reduce the diet to 500-1000 kcal, and this is not safe and threatens with serious problems.

Our metabolism works non-stop, burning calories not only during exercise, but also during rest, sleep, and even digestion. To burn more calories, it is not necessary to force yourself to exercise for several hours a day. 3-5 workouts per week for just one hour are enough, but you will have to increase the level.

What everyone can do:

1. Choose one that you can maintain from week to week - it can be either three or five 60-minute sessions.
2. Increase your calorie expenditure by walking more often, skip the elevator, go shopping yourself, move more at home, find yourself an active hobby, or even get into the habit of doing light cardio on a simulator or a simple set of exercises while watching your favorite show.
3. Eat real whole foods - cereals from unrefined cereals, poultry / fish / eggs / cottage cheese instead of sausages and sweet curds, vegetables and fruits, unrefined oils, nuts and seeds. From whole foods, the body will receive more nutrients and spend more calories on absorption.

Accordingly, we will advise the girl from our example to reduce the calorie content of the diet by 175-260 kcal per day and keep the calorie corridor of 1493-1578 kcal. And every day to apply physical activity, burning an additional 290-375 kcal, achieving a calorie deficit of 550 kcal per day. How can you burn extra calories?

It will even be enough just 50-80 minutes daily, but if you start going to the fitness room, then it's just wonderful! So you will not only increase calorie consumption, but also unwind, strengthen the muscles of your body and improve the proportions of the figure.

Note that the calorie requirements of a person who exercises regularly are higher than those of someone who does not exercise at all.

Remember that the lower your weight, the fewer calories your body needs for overall metabolism. Therefore, you need to recalculate the calorie corridor after losing every 5 kg.

So, we have learned how to calculate how many kilocalories your body needs to burn per day in order to start losing weight. By counting calories, you do not have to deprive yourself of a variety of favorite foods.