How many calories per day can a diet be successful? ! How to calculate daily calorie intake while dieting

Recently, the trend is that it is important to limit carbohydrates in a diet and not worry about calories so much, but if we do not decide how much to eat, we will overeat. When dieting, how many calories can you eat per day? ! I want to know. This article will introduce tips for successful dieting based on daily calorie intake and daily meal amount, methods to calculate daily calorie intake, and useful apps.

The reason why you gain weight is the balance between calorie intake and calorie expenditure

The reason we gain weight is because we don't consume as much as we eat. In other words, there is an imbalance between the calories you take in each day from food and the calories you burn in your daily life and exercise. Many working adults who are concerned about their physical appearance use public transportation to commute, but they rarely walk, and most of their work is done sitting down. In order to save time, we prefer to eat only simple foods such as junk food, or we eat and drink a lot of sweets as rewards, so the calories we consume cannot keep up with the calories we consume. No matter how much you eat in a way that does not raise your blood sugar level, if you do not exercise and eat as you please, you will not be able to lose weight even if you can maintain your weight.

It is no longer old to calculate the calorie intake required per day by age

We tend to think about how many calories we need to consume at age 30, based on our age. I can't say for sure if it applies. In order to succeed in dieting, it is important to know the numbers for each age as a guideline, but it is better to work on the calorie goal calculated from your basal metabolism and exercise amount.

Calories needed by humans per day

The first thing you should know is that people's basal metabolism slows down as they age. Basal metabolism is the minimum amount of energy required to sustain life, and the higher the basal metabolism, the easier it is to successfully diet. First, find out your basal metabolic rate. This time, we will use the Harris-Benedict method (revised version) for calculation.

? Male 13.397 x weight + 4.799 x height - 5.677 x age + 88.362

? Female 9.247 x weight + 3.098 x height - 4.33 x age + 447.593

A 30-year-old woman with a height of 157 cm and a weight of 55 kg has a basal metabolic rate of 1313 kcal. In other words, this woman needs 1313 kilocalories just to survive even if she is lying around all day.

Daily calorie intake estimated by the Ministry of Health, Labor and Welfare

The Ministry of Health, Labor and Welfare publishes the Dietary Reference Intakes (estimated energy requirements). Adult women consume 1900-2000 calories per day, and adult men consume 2450-2650 calories. This is an estimated calorie intake for a typical adult who works at a desk. However, this is also an estimated calorie, so people who think they have to go on a diet may be significantly overdoing it. This is the calorie intake calculated from the daily amount of meals for common women.

Daily food intake and calorie intake (female)

Breakfast: 2 croissants, 360 kcal

 Breakfast Yogurt 1 piece 80 kcal

 Breakfast orange juice 80 kcal

Lunch Convenience store pasta 500 kcal

Lunch Convenience store soup 80 calories

Snack: One donut, 260 calories

?Snack: Take a detour to a coffee shop and buy a Frappuccino, 380 calories

?Dinner curry rice 800 kcal

Dinner salad (with dressing) 50 kcal

The total is 2590 kilocalories, which exceeds the calorie intake of women estimated by the Ministry of Health, Labor and Welfare. Furthermore, in reality, there are many temptations such as department store basements and coffee shops on the way to work, so I end up taking in as many calories from snacks as I do for three meals.

Calorie counting is the key to dieting! Calculation formula for daily calorie intake

The daily calorie intake can be calculated by multiplying the basal metabolic rate by the amount of activity. For a woman of 157cm55kg, it is 1313kcal x 1.50 (desk work at age 30), so it is OK to take 1970kcal. This activity has levels I (low 1.50), II (normal 1.75), and III (high 2.00) (values ​​for women aged 18-69). If you don't go on a diet, you should be able to take in about 2000 calories a day.

How to calculate daily calorie intake while dieting

Considering diet, I feel that 2000 kcal a day is a lot. It is said that you need 7200 kcal to drop 1 kg of fat. If you want to lose 1kg of weight in a month, you need to consume 240kcal per day (7200÷30). Alternatively, you should reduce the amount you eat by 240 calories.

In other words, if you want to reduce your calorie intake, simply subtract 240 from the daily calorie requirement of 1970 kcal (1970 kcal for a woman weighing 157 cm and 55 kg). It is possible to reduce 1 kg.

I want to be this weight. Set your ideal weight

How to set your ideal weight. BMI is a body mass index to give a suitable weight.

BMI index = weight (kg) / height (m) x height (m)

Calculating for a woman who is 157 cm and weighs 55 kg, 55 ÷ 2.4649 is 22.3132784, and the BMI is 22.31. A BMI of less than 18.5 is underweight, 18.5 to less than 25 is normal weight, and 25 or more is obese, and obesity is also graded. The calculation method for the appropriate weight is height x height x 22, and the appropriate weight for this woman is 54.22 kg. that! ? The woman in the case is 157 cm and 55 kg, and she wants to lose weight, but the numbers are within the normal weight range. From this, we can see that the body type and the appropriate weight that we think are different. The body shape we aim for by dieting is as follows.

Beauty weight (kg) = height (m) x height (m) x 20

? Model weight (kg) = Height (m) x Height (m) x 18

The number at the end of the formula is your BMI. Let's go on a diet without overdoing it and aim for a weight that you can agree on (such as matching the clothes you want to wear).

For example, a woman with a BMI of 22.31 who is 157cm and weighs 55kg would need to lose 49.3kg and 5.7kg if she were to lower her current BMI to 20. I told you that you need to burn 7200 calories to lose 1kg of weight. In other words, if you want to lose 5.7 kg in 3 months, subtract 424 (7200 kcal x 5.3 kg ÷ 90 days) from the daily calorie intake (1970 for a woman of 157 cm and 55 kg) to get 1546 kcal. A BMI of 18.5 or less is too thin, so how about setting a goal based on that number?

Tips for successful dieting by calculating daily calorie intake

Once you have decided on your daily calorie intake and target weight, all you have to do is work towards a successful diet. Here are some tips for a successful diet.

Calculate daily calorie intake

It's important to know how many calories you're consuming in a day, and if you eat consciously, you can prevent overeating. If you enter "○○ Calorie" on your smartphone and search, you can immediately find out the calorie of the food. Once you get used to it, you'll be able to figure out the calorie counts of the foods you eat and be able to calculate them empty-handed. The point is to estimate and calculate with a lot of feelings.

Take advantage of free calorie counting apps

Using a calorie counting app is also a good idea. There are many free apps. It is a calorie management method suitable for people who like to write in a notebook or like to operate smartphones.

? Motivated as a recording diet

? No need to check the calories of the food you ate

You can see the balance of fats and carbohydrates you take in a day

? Obvious information such as daily fat intake

I am happy and encouraged when my daily efforts are expressed in graphs. Also, even if you don't check the calorie of food, depending on the app, it will automatically enter it, so it doesn't take much time. The nutritional balance you take in a day is also displayed, so you can see which nutrients you are lacking and the app can give you advice. Here are some recommended calorie counting diet apps:

Asken Diet (WIT CO., LTD.)

 Meal record Calorie calculation (runtastic)

For diet and weight management [Easy Calorie] ZEROAPP (Ateam Inc.)

"Asuken Diet" is a calorie management app that records your weight and what you eat. The app will diagnose your eating habits. "Meal Record Calorie Calculator" presents the amount of calorie intake according to the target weight and proposes the best diet. "For diet and weight management [Rakuraku calorie]" displays the daily calorie intake on a gauge, so you can see how much more you can eat.

Include exercise in your diet

If you burn more calories than you take in, you will lose weight, so try to be active. You don't need to do anything special, just do what you can, such as walking more on your way to work or increasing the amount of time you stand while working.

Eat well and boost your metabolism

If you don't eat, you will be malnourished and your metabolism will slow down. Let's have a diet that incorporates nutrients such as vitamin B and protein that increase metabolism and build muscle in the set calorie. Protein is especially important. Let's drink protein and take it efficiently and lose weight.

[Recommended protein for diet]

Take advantage of eating order diet

In order to suppress the rise in blood sugar after meals, start with foods that contain a lot of dietary fiber and eat rice or bread last. Excessive elimination of carbohydrates will have the opposite effect (you will end up eating sweets as a reaction), so it is OK just to change the rice bowl that you used to eat to a children's bowl (about 100g). With daily accumulation, you will be able to be satisfied with that amount.

diet to replace

For example, you can reduce your calorie intake by making small changes in your daily routine, such as replacing a frappuccino (380 calories) at a coffee shop with a latte (150 calories). In particular, enzyme drinks are recommended because they are easy to replace.

[Enzyme drink recommended for replacement diet]

Weigh yourself daily and look in the mirror

It's important to know yourself, weigh yourself at a set time every day and look in the mirror. Everyday measurements will be fun when the weight is falling.

At the end

Daily calorie intake varies from person to person. When you are on a diet, you can determine exactly what you should do by calculating your own required calorie intake and deciding how many calories to omit, or by setting a target weight based on your BMI value. In order to enjoy your diet, it is also recommended to use an app that feels like a game.