# How many calories do you need per day?

If you seriously decide to do your health and start eating right, then the question naturally arises: how many calories do you need per day? Naturally, this value depends on age (the most energy is spent by children and adolescents), weight (the more weight, the more energy is spent on body movement), the lifestyle of a person and his sex. Traditionally it is believed that a woman needs to consume 2000-2500 calories per day, and a man even more. However, calorie consumption must be calculated for each person individually.

## How many calories do you need per day? Formula for calculating

At the moment, the most accurate formula for calculating the calories you need per day is the formula of Muffin-Dzheor, which was derived in 1990.

First you need to calculate the main exchange, briefly OO. OO is the amount of calories that a person needs to ensure the process of vital activity in a state of complete rest. This energy is spent on breathing, hair and nail growth, the work of the heart and all body systems.

Calculation for women: OO = 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age - 161

Calculation for men: OO = 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age + 5

After calculating the OO, you can calculate the total calorie consumption per day, depending on the person’s lifestyle.

- sedentary and sedentary lifestyle: OO x 1.2
- insignificant activity (sports activities 1-3 times a week, walking): GS x 1.375
- average activity (training 3-5 times): OO x 1.55
- high activity (training 5-7 times a week): OO x 1.725
- very high activity (daily sports activities, a mobile way of life) OO x 1.9

For example, take a woman, an office worker, at the age of 40 and weighing 65 kg and growing 170.

OO = 9.99 x 65 + 6.25 x 170 - 4.29 x 40 -161 = 649.35 + 1062.5 - 171.6 -161 = 1379.25

OO x 1.2 = 1379.25 x 1.2 = 1655.1

Accordingly, in order for a woman to remain at that weight, you need to consume 1655 calories per day. Please note that in accordance with the formula with age, the number of calories consumed decreases. By calculating the required number of calories using this formula, you will easily understand how many calories you need per day to lose weight. How to reduce the resulting figure? Do not forget that you need to lose weight without harm to the body. Nutritionists recommend reducing daily calorie intake by 20 percent, that is, the resulting amount should be multiplied by 0.8.In our case: 1655.1 x 0.8 = 1324.08. Reducing the number of calories less than 1200 a day is impossible without medical supervision. Sometimes, which happens much less often, a woman has another goal - to gain weight. How many calories do you need per day? It's simple! Increase your calorie intake by 15-20 percent, depending on how much you want to get better. For example, 1655 x 1.15 = 1903.25 So, now you know exactly how many calories you need per day.

We wish you always be in great shape!

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