Proper balanced nutrition plays the main role in the development of a healthy and strong organism, so as not to feel guilty, consuming a delicious piece of the cake, while pulling your favorite jeans, it is recommended to make it a rule regularly counting the calories that are coming into the body. You will be able to look slim and attractive only when the total number of incoming calories will be exactly equal to everything consumption, only so you will not have problems with extra pounds. Currently, information about the calorie content of food products is available to everyone, only during the calculations some difficulties can arise.
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How to calculate food standards: how to calculate expenses
The calculation of the nutrition norm is first made by calculating the basic level of metabolism, this is the number of calories that the body should spend daily on maintaining the main life, that is, on breathing, blood circulation and digestion.
Multiple the total body weight in kilograms by 13.7, as a result, get the number A. Increase your growth in centimeters by five, the result is indicated by the letter B.
Age in years increase by 6.8 get the number with. And now to the first number, that is, to the resulting, it is necessary to add the number B, then subtract the resulting number from. Add 66 to the finished calculated balance, this will be the number of kilocalories that your body spends daily, even during sleep.
As usual, we spend the day in constant movement, from all this it follows that for normal activity, the body spends a certain number of calories in order to determine this number, it is necessary to multiply the basic level of metabolism by the coefficient of physical activity. If you belong to the category of people who are far from any sport, and most of all you spend your time in a sitting position in the office, and after work at home, spend time lying on the sofa, you need the basic level of metabolism multiply by 1.2.
For those who, at least once during the week, perform not difficult physical activity, for example, on weekends they play sports or simply run and walks on foot to public transport, you need to multiply their basic metabolism level by 1, 375.
In cases, if you belong to the category of people who visit the gym several times a week, but do not conduct increased physical activity, it is necessary to multiply their basic metabolism level by 1.725.
To preserve the perfect body weight, you must try to consume the same amount of kilocalories, so much is needed to cover expenses. Completely immersed in numbers, and it is not necessary to spend all its time on the displacement of the consumed calories, to conduct an approximate calculation, this will be quite enough for you. If you notice weight gain, then reduce the number of meals or change any low-calorie foods.