Calories per day for women
Wanting to put the figure in order, women are forced to turn to nutritionists to compile a nutrition program, self-torture themselves with stiff diets or count calories daily.
The daily rate of calories depends on the height and weight of the woman, as well as on her state of health. In this article, we will consider what the daily calorie rate for a woman is and how to calculate it correctly.
Daily calorie intake for women
When compiling a daily rate of calorie intake for weight loss, you should consider factors such as:
On average, a woman needs daily 2000 kcal, 40% of them are carbohydrates. Now many diets for weight loss, excluding products containing these substances, from the diet. But such a restrictive diet should not become permanent, because it is the only source of nutrition for brain cells. Also, do not neglect porridge, especially for breakfast, since they are rich in fiber, which helps to cleanse the intestines and provides a feeling of satiety for a long period of time.
The basis for calculating the calorie content of meals per day is the age of the woman. Consider average:
- up to 16-17 years – 2 600 kcal;
- from 20 to 30 years – 2 000 – 2 300 kcal;
- from 30 to 50 years – 1 800-2 000 kcal;
- after 50 years – 1 600 kcal.
Pregnant and lactating breast is required from 3 200 to 3 400 kilocalories per day.
The norm of carbohydrates per day
The following useful substances are a source of energy and strength for each person. They contain more than half the number of calories needed per day. They also contribute to the normalization of the human central nervous system and increase brain activity.
but do not exceed the consumption rate per day. It is known from harm that, with their unlimited use, the body produces fat folds, from which it is very difficult to get rid of. Therefore, use hydrocarbon-containing products in moderate amounts.
The use of these substances for weight loss is recommended in the morning, as at this time, metabolism occurs at a maximum rate. Their daily rate depends on the level of physical activity.
Basically, it is eaten from 300 to 500 grams products:
- whole wheat bread;
- cereals: oatmeal, pearl barley, rice, wheat and corn;
- macaroni of firm grades;
- beans, lentils and peas;
- potatoes and corn.
When losing weight, women should include in their diet at least one of these products, since the absence of the above nutrients contributes to obesity, diabetes, caries and the development of cardiovascular diseases.
Conclusion: the norm of carbohydrates per day – 500 g of any of the above products or a combination thereof.
How to calculate the daily rate of fats, proteins and carbohydrates?
Daily norm of proteins, fats and carbohydrates for the average woman, with a normal weight and physical activity is 25% protein, 25% fat and 50% carbohydrates.
Aspiring to losing weight, it is necessary to reduce the amount of carbohydrates and increase the intake of proteins, fats are reduced to a minimum. When typing weight – on the contrary.
Daily rate for weight loss is calculated with the help of the following mathematical actions:
- multiply the height by 1,8;
- weight multiply by 9,6;
- add the results;
- to the resulting digit, add 655;
- from the received number it is necessary to take away the received figure at multiplication of quantity of years on 4,7.
To maintain weight, you need to eat the number of calories that correspond to your age and lifestyle. In 1 gram of fat contains 9 kilocalories, in protein and carbohydrate – according to 4 kcal. Knowing the above indicators, women can easily calculate the daily intake of fats, proteins and carbohydrates.
When calculating the daily rate for weight loss of women, factors such as:
The daily rate of fats, proteins and carbohydrates can be clearly seen, thanks to the photos below.
Calories per day for weight gain
Rarely are women who are more willing to gain weight than those who are trying to lose weight. Consider what usually contributes to this turn of events and what is the daily rate of calories for mass recruitment.
The root cause of a sharp weight loss for a large number of kilograms can be frequent stressful situations, violating the appetite. Also, women lose a lot of strength and weight with prolonged serious illness. To restore energy and nerve cells, you need to pick up a special healthy diet.
Calculation of daily calorie content of dishes occurs as follows: the number of kilograms is multiplied by 30 and 500 is added. For example, if a woman weighs 50 kg, her daily calorie rate is 50 * 30 + 500 = 2000 kcal.
For rapid weight gain, you should eat 5-6 once a day, every 3 hours. It is also necessary to drink up to three liters of clean water without gas.
If you want to gain weight, women to eat the following products are recommended:
- Fats: Nuts, seeds, sea fish, butter;
- Proteins: seafood, eggs, millet, dairy products, buckwheat and pearl barley;
Carbohydrates: vegetables, fruits, dates, raisins, potatoes, pumpkin, rice.
Based on the above recommendations, menu for the day for women is as follows:
- Breakfast: millet porridge with prunes and loose black tea;
- Lunch: stewed vegetables with brynza and kefir;
- Dinner: salad of cucumbers and tomatoes, boiled rice, yoghurt.
The daily rate for weight loss and for weight gain must necessarily include in the diet only fresh foods and dishes without spices that excite the nervous system.
On a mandatory basis, exclude from the menu alcoholic beverages and products containing alcohol. Also, review your attitude towards high-calorie baked goods, especially from puff pastry. These ingredients not only contribute to weight gain, but also significantly impair health.
This photo will help you visually see the weight gain system.