Calorie corridor for weight loss

Counting the calories in your daily food intake is considered one of the most effective ways to lose weight, so anyone who is interested in losing weight should definitely try this method. To do this, it is necessary to take into account height, age and gender - this way, the individual calorie limit will be determined most accurately. Find out from the article how to calculate the calorie corridor.

The calorie range is the minimum and maximum number of calories needed per day to reduce or maintain weight.

1 kg of fat contains 9000 calories. Accordingly, to lose 1 kg, you need to burn 9,000 calories more than you ate. Doing this in one day is difficult and unnecessary. What if you need to lose 10 or 20 extra pounds? How much patience do you need to have to complete this task?

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Every person who decides to lose extra pounds needs to know about their daily calorie intake. In other words, it is necessary to clarify by how many kilocalories you should “cut” your usual diet. And to do this, they usually calculate how much energy the body requires and how much it comes with food.

Basic rules about the calorie range

Let's consider the main postulates for losing weight by counting calories:

keep a food diary and write down everything you ate during the day;
do not lower the minimum calorie threshold to less than 1000 per day;
Do not increase your maximum daily calorie threshold above 1200 calories (but if you are involved in active sports, you are allowed to eat 1600 calories per day);
a third of your diet should be protein;
half an hour before meals, drink a glass of clean water;
be sure to eat soups;
Do not go hungry under any circumstances;
eat often, but in small portions;
eat everything, but count calories;
take a multivitamin

How to calculate the calorie corridor for weight loss?

One of the easiest ways to calculate the upper and lower limits of the calorie corridor is to multiply the desired weight by the number 24. At the same time, do not confuse the actual weight today with the desired one. Let's look at the calculation scheme using an example. Let's say you weigh 58 kg, and you want to reach 52 on the scale. You need to multiply 52 by 24. As a result, we get 1248 calories.

Now we add and subtract 200 calories from the resulting figure. We will get 1048 and 1448 calories. If you plan your diet in the corridor between these numbers, then your weight will stay the same. This is necessary to maintain your figure. Of course, provided that it suits you and you don’t want to change it.

If you want to calculate the calorie corridor for weight loss, then you need to subtract 400 from the original figure. We get 848 calories. In other words, in order to lose excess weight, you need to make your diet within the range of 848-1248 calories per day. Then we form a deficit, and the process of losing weight begins. This calorie corridor calculator is the easiest to calculate, however, the data obtained with its help is relative. For accurate calculations, more complex formulas are used, which we will consider below.

Calorie corridor - Harris-Benedict formula

The formula is calculated in several stages. First, your current metabolic rate is calculated. It looks like this: 655+(9.6 × weight)+ (1.8 × height) - (4.7 × age). Weight should be indicated in kilograms, height in centimeters. This formula is intended for women. You can calculate the metabolic level for men in the same way, only instead of the initial number 655 we put 660. The rest of the formulas are the same.

After performing arithmetic operations, we get the final number. We multiply it by the activity coefficient. It can be determined by the following parameters:

Sedentary – 1.2 (lack of physical activity or its minimal presence in the form of walking);
Light activity (exercises with minimal intensity up to 3 times in 7 days) – 1, 375;
Average (frequency of physical activity is about 3 to 5 times a week) – 1.55;
High mobility (heavy physical activity performed daily) – 1.725.

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We multiply the metabolic rate and the level of physical activity. We get a calorie corridor figure for weight maintenance. In order to lose weight using a calculator, you need to adjust the corridor, going down to its lower boundaries. To do this, subtract 20% from the resulting figure. What does this look like in practice? Let's say we get a weight maintenance figure of 2100 calories. After subtracting 20% we get 1680.

Now we know that in order to lose weight we need to stay within the 1680 daily calorie range. 20% is a safe level of calorie reduction that will not cause severe stress to the body. In order to speed up the process, you can cut the figure by a larger percentage and get the result faster.

However, remember that the final number of calories per day should not be less than 1200.

At a high level of physical activity, even 1200 calories per day will slow down everything and make you feel unwell.

What are the advantages of an online calculator?

This tool was developed in accordance with the Mifflin San Geor formula, so the accuracy of the information obtained is as high as possible. Using such a counter when determining what norm of energy value of products is acceptable, you get many advantages:

saving time (results are provided in a matter of seconds absolutely free);
three mode options. The program displays the range of energy values for safe, fast and emergency weight loss;
results that can be achieved in a month. If the daily norm recommended by the program is met, while the level of physical activity (energy expenditure) is equal to the previously specified one, then the kilogram loss parameter displayed in the diagram is guaranteed;
individual counting. The data is calculated taking into account the characteristics of a particular person, so the indicators will vary from person to person;
effective fight against excess weight without harm to health.

An online tool that provides an accurate calculation of the desired kcal for consumption, in combination with a balanced nutritional diet - these are the main levers influencing the gradual loss of body weight.

Why is it important to count calories?

The daily calorie intake from food is an individual parameter calculated for a specific person. With similar height and weight indicators, people can have different physical activity when losing weight. This is reflected in the final indicator. The higher your metabolic rate, the lower your likelihood of gaining extra pounds.

The kcal counter presented on our resource is an opportunity to achieve an attractive figure without feelings of physical and mental discomfort. By pampering yourself with your favorite foods, but in small quantities, in accordance with the established level of energy value, you can avoid nervous breakdowns and irritations that arise while following a diet.

Using our online resource, you can use other counters - a food calorie calculator, and also calculate your body mass index.

How to calculate the calorie corridor?

Determining your calorie range for weight loss means calculating the minimum and maximum daily energy consumption. We must remember that all indicators are strictly individual. If you know your own calorie threshold, you can easily calculate to what extent you need to reduce the daily calorie content of foods in order to get rid of those annoying kilograms.

To calculate the calorie corridor for men, you need to multiply your body weight by 13.7, and then multiply your height in centimeters by a factor of 5, and then multiply your age by 6.8. Add your height and weight and add 660, then subtract your age from this figure. The end result is your daily caloric intake. If you stick to this figure, you will be able to keep your weight within the normal range.

To calculate the calorie threshold for weight loss, women need to multiply body weight by a factor of 9.6, height by 1.8, and age by 4.7. The first two indicators must be added and added to them by 655, and then subtract the growth indicator from the resulting figure.

With a sedentary lifestyle, the final result of the calculations must be multiplied by 1.2. If you train once or twice a week, then multiply the result by a factor of 1.375. For intense training, the calorie corridor indicator should be multiplied by 1.55, and for serious sports activities - by 1.725.

To reduce weight, subtract twenty percent from the result obtained. This figure will be the minimum threshold for daily caloric intake. If you follow it, you can quickly lose weight without harm to your health.

Calculation of calories per day

The daily required amount of kcal is the indicator of energy that must come from food during the day for proper weight loss or maintaining a figure. The fight against excess fat deposits using this tool will allow you to create a diet and select dishes whose energy value corresponds to the proper level. Any woman or man, using an online counter, will be able to lose weight gradually and correctly.

The products that make up a nutritious diet per day can be very diverse. There is no need to deny yourself your favorite dishes. The main task is to ensure that their calorie content does not exceed the permissible level. The menu may even include white bread, sweets and other similar foods, but by controlling caloric intake, you can not only avoid gaining weight, but also effectively get rid of it.

Using the proposed counter during the period of weight loss, you can make instant calculations, without having to do it manually. Knowing how much energy consumption per day is acceptable, it will be enough not to exceed the parameter indicated by the program every day, which will allow you to achieve excellent results.

Other calorie calculation formulas

There are other methods for calculating the calorie corridor. For example, using the Harris-Benedict formula, you can make calculations even more accurately:

To the number 655 you need to add your weight, which must first be multiplied by 9.56 (for a body weight of 60 kg it will look like this: 60 * 9.56 + 655).
Then add height (in cm) multiplied by 1.85 to the resulting number.
Subtract the age from the amount, previously multiplied by 4.68.
Now you should count the number of calories eaten per day and subtract it from the number that was obtained earlier. If the difference is a negative number, it means you consume more food than you expend. You should reduce your calories or pay more attention to physical activity.

What is a “calorie corridor”

Such a strange concept in relation to calories, which should not deviate from a strictly established norm. In fact, there are certain limits, a range within which you can eat and not gain weight.

The upper limit determines the amount of energy required for basal metabolism and physical activity at a given weight. This caloric intake is calculated for your current body weight, so it is impossible to gain excess weight.
The lower limit is the calorie content of the upper limit, but 20-30% less. This is exactly how many calories need to be cut from the norm in order for the extra pounds to start falling off. This is the corridor.

How to calculate the calorie corridor

It is known that the processing of valuable substances that enter our body with food leads to the production of energy, and then we spend it in a variety of ways. Of course, people’s lifestyles, as well as their eating habits, are very different. Therefore, the same food consumption of two people does not mean that they will both lose the same amount of weight.

There are several formulas that allow you to calculate the level of metabolism of the necessary energy that a person needs to fully support the body until the next meal. The simplest formula is considered to be the following:

The simplest formula for calculating the calorie corridor: multiply your ideal weight by the number 24 - get the required number of calories for each day!

Find out your ideal weight, that is, how much you should weigh based on your height.
Now multiply the resulting weight indicator by 24. Thus, if the ideal body weight is 57 kg, then 1370 kcal is the optimal calorie level that must be adhered to daily in order not to lose weight or gain weight.