How to count calories table. How to calculate daily calories to lose weight

Everyone has heard about calories, but for those who want to lose weight, this word has become just a horror story. Hateful kilograms are gained precisely from calories, and everyone who is fond of diets knows that a significant reduction in the calorie content of food leads to a dream figure.

1. A person can choose dishes in the diet at will, without limiting himself in their choice.
2. When counting calories, a person himself regulates the diet during the day by quantity.
3. It is easy for a person to monitor their own weight, leaving the diet at the same calorie content or reducing it.

1. It must be remembered that in order to reduce body weight for each kilogram, you need to spend 7700 kcal. The same number of calories goes to the acquisition of a kilogram of body weight.
2. It is better if all results and plans are written down. During the day, you need to record the amount eaten, then it will be easier to control the diet.
3. Along with the number of calories consumed daily, it is necessary to keep a notebook of physical activity during the day.
4. The third table of entries should be about weight loss.
You need to weigh yourself daily, in the morning, getting out of bed. When comparing the records in all three tables, the person himself will determine which diet and exercise regimen leads to the optimal result - faster weight loss.

Calorie consumption for weight loss

To lose weight, there is a well-worn and well-known truth that calorie intake should be less than expenditure. With a sedentary lifestyle, a person should adhere to a diet of 1200 calories per day, while for an active person involved in sports, the diet can be increased to 1800 calories per day.

A man spends about 3000 kcal on physically hard work, a woman - 2500.

The calorie-based diet technique is very effective, both for weight loss and for maintaining the results achieved on any diet.

To calculate calories, you need to take a food calorie table as a basis. Sometimes the numbers in different tables differ - that's okay, these numbers are average anyway. It is better to take a table containing a larger list of products. Such a sign can be printed from the Internet, placed in a prominent place in your kitchen, and also put in your purse.

It is necessary to make it a habit to get acquainted with the calorie content of products on the labels and count on your portion. Based on these simple calculations, you can approximately calculate the serving size for one meal, not exceeding the selected mode.

The approximate calorie content of a sandwich with cheese, meatballs, a pie and a bowl of porridge is 350 kcal. Calorie content of an egg, a small plate oatmeal, cups of coffee with milk and sugar - 120 kcal.

A glass of fruit or vegetable juice, milk, a serving of vegetable salad with vegetable oil - 100 kcal. A glass of tea with sugar, coffee - 60 kcal.

It should be remembered that the transition to a diet strictly limited in calorie content will not immediately bring the desired result, weight will start to declineabout 4-5 days after the start of counting.

Therefore, for the initial period, you need to be patient and not approach the scales, but simply strictly follow the chosen mode.

The rule - do not eat before bedtime - in such a diet should also be observed. It is recommended to have dinner for the last time at 18-00, prefer salad, oatmeal on the water, green tea with raisins. I have for dinner vegetable salad with fish or chicken fillet. 3 hours before bedtime, a glass of kefir or yogurt 100-150g. cucumber. You can 1 piece of cheese. (15g.)

Breakfast should be complete and contain a third of the total daily calorie intake. For breakfast, it is better to eat porridge, boiled egg, boiled lean meat, vegetable salad.

In order for food to be sufficient in volume, it is necessary to achieve a reduction in calorie content by eliminating sugar, white bread, fatty foods and oils. Dishes are best steamed or baked in foil.

With the exception of muffins, fatty meat, sausages, fat and sugar from the diet, it is possible to reduce the calorie content of the diet by 15%. It is recommended to eat often, up to 6 hours a day, but in small portions, so you can still reduce calories by 5%.

A glass of cold clean water burns 40 kcal at a time,this can be used to burn excess caloric content of food. With any diet, including a diet with calorie counting, you need to take up to 2 liters of water per day - this will allow the body's excretory system to work well, removing toxins and waste.

Well, if there is a household kitchen scale at home - then you can accurately determine the calorie content, for example, of an apple, focusing on its weight, or determine your portion.

You should pay attention to the calorie content of products indicated on the package. It should be noted that the calorie content is indicated for a dry product, or already cooked. So, the calorie content of dry pasta is 330 kcal per 100 grams. When cooking, pasta absorbs water, their weight increases, and 100 grams boiled pasta will already have a lower calorie content, almost half. Of course, if this pasta is not seasoned with oil.

The calorie-counting diet in your daily diet has many advantages, you just need to study general rules by calculating the calorie content of food and determine how much weight you need to lose. It is necessary to count calories in order to lose weight and feel relief, everyone can do it.

Lose weight by counting calories: how many calories do you need to eat to lose weight?

Every person who is overweight is trying his best to get rid of those extra pounds that he hates. But not everyone and not everyone succeeds.
What people do not use to fight excess weight: diets, diet pills, various decoctions, herbal teas! But there are quite effective method Losing weight is losing weight by counting calories.
Don't know what this method is? Now find out!
This will be discussed on the website www.rasteniya-lecarstvennie.ru in the article “losing weight by counting calories: how many calories do you need to eat to lose weight”.

Using this method, the first thought that a person trying to lose weight should take is: "A proper diet is a sure way to lose weight without exhausting diets and fasting."
Excess weight is the extra calories you eat. If you reduce their number, you will definitely begin to lose weight.

How to correctly count these same calories?

To do this, first of all, you should realize what exactly your diet consists of. That is, to understand how to correctly translate your breakfast, lunch, afternoon snack and dinner into its numerical expression.

On the way to victory, you will definitely need to keep a calorie diary. But you need to limit your diet during the day wisely, without resorting to debilitating diets.

So remember that everything should be in moderation. Keep in mind that the most correct way to calculate your individual weight loss program can only be a doctor - a specialist in the field of nutrition. Let me tell you how this calculation is done.

Determine the daily diet

To calculate the calories you eat during the day, you need to keep a diary. The first thing to write down in it is the number of calories you consume for breakfast, lunch and dinner in one week.
Next, try to gradually reduce the number of calories in each serving, following the arrow of the scales.

Achieve your weight per day decreased by an average of 200 grams.
When you calculate the rate of food consumption for this, you should stop reducing calories.

Then continue to eat for a month at the newly established rate, maintaining the number of calories that provides a daily weight loss of 200 grams. Eating in this way, in a month you can lose 6000 grams, that is, 6 kg. There is no need to strive for large numbers - it is dangerous for your health.

On average, for an ordinary healthy person, the calorie limit is from one thousand to two thousand kilocalories per day. This is the norm for the fairer sex. For men, this figure ranges from one and a half to three thousand calories. If you keep track of your weight, you can easily calculate the number of calories you need per day.

calorie diary

To do this, you will need to keep the same weight loss diary, as well as a calculator and scales. Kitchen scales up to 10 kilograms will help you weigh food and find out their weight. Although it is best to use digital electronic scales for this - they are more accurate.

In your calorie diary, you should number the pages according to the days of the month, and write down everything that you ate during the day in a notebook every day. You can even make a special table with the following columns:

The product's name;

Portion weight;

Serving calories;

The total amount of calories for the whole day;

Your weight at the end of the day.

Leave free pages in your notebook in order to calculate the calorie content of the dishes you cook.

How to weigh products correctly?

When weighing, place food exactly in the middle of the weighing pan. Do not weigh items that are too light, as this will not give you exact figure. It is most correct and convenient to weigh products using the residual weight method.

So if you weigh sunflower oil, first weigh the whole bottle, and then pour right amount oil into the dish you are preparing, and then weigh the bottle again. The difference that you get when weighing is the mass of the oil you poured.

Counting calories correctly

In order to control your weight, be sure to weigh yourself every day at the same time.

At the same time, keep track of how many calories you consume per day. To calculate the calorie content of your diet, sum up the calorie content of all products of each meal eaten.
Their calorie content can be calculated by knowing the mass of each product and the calorie content of 100 grams of this product.

To determine the calorie content of 100 grams of a product, you can look at special tables that are available on the Internet. Also, these numbers are usually indicated on the product packaging.

If you know the calorie content of one hundred grams of a product, then you can easily calculate how many kilocalories are in your weighted portion. To do this, the serving weight is multiplied by the calorie content of one hundred grams of the product and divided by 100.

If your dish has several ingredients, then write down the calorie content of each product included in the dish from the table. Calculate the calorie content of each product, after weighing it and sum up all the results.

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Have you ever counted calories to lose weight?

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Determining the calorie content of food eaten is the most important step in understanding exactly how much energy the body receives. If the amount of energy exceeds the required amount, body weight will increase, and if there are not enough calories, the weight will begin to decrease. At the same time playing sports, but not as much as it is commonly believed.

For example, one can of Coca-Cola contains the equivalent of the energy expenditure of a two-kilometer run - in other words, it is much easier to give up this cola than to burn calories with an exhausting run. It is also important that learning to count calories is not as difficult as it seems at first glance, but the effect of such a count is huge.

Learning to count calories

It must be understood that there is no such thing as "calorie content of a plate of borscht" - rich soup on pork and with a lot of potatoes can be many times more high-calorie than lean soup with vegetables. The size of the plate also plays a significant role. As a result, the final figure can be from 100 to 500 kcal per serving.

Trying to count calories from the calorie tables of ready meals or by sending photos of food to a special application on a smartphone is nothing more than a joke. The real figure will only give the use of products with the calorie content indicated on the package and weighing each ingredient of the prepared dishes on a kitchen scale.

What is a "calorie"?

In scientific terms, a calorie is a unit of measure for the energy content of food. Initially, calories were calculated in terms of the amount of heat released during the combustion of fuels (for example, coal, fuel oil, firewood, etc.), and the use of calories in food began in the 20th century, when food began to be considered as fuel for the body.

The term "calorie" became widespread in the 1990s, when food manufacturers were required by law to indicate the energy value of food on packaging. However, it should be noted that the indicated calorie content is only a mathematical calculation - the actual amount of energy that the body will receive,.

Formula for calculating calories

To calculate the calorie content of a meal before preparing a food product (for example,) or a "composite" dish ( mashed potatoes with a cutlet) its ingredients are weighed. Then, using nutritional tables, the composition of each of the components in proteins, fats and carbohydrates is determined. Then the sum of nutrients and the proportion for each serving are calculated.

One gram of proteins and carbohydrates contains 4.1 kcal (in fact, 4,100 calories), and one gram of fat contains 8.8 kcal. For simplicity, figures are rounded. If a serving of food contains 20 g of protein, 25 g of carbohydrates and 10 g of fat, then the calculated calorie content will be 20x4 + 25x4 + 10x9 = 270 kcal. Water, as such, contains no calories.

How to determine the calorie intake?

An average woman leading a sedentary lifestyle needs about 2000 kcal per day, an unsportsmanlike man - 2300-2400 kcal; an athlete training for muscle growth - at least 2500-2700 kcal. The exact figure is calculated using a special formula, taking into account the gender, age and weight of the person.

We also note that if the energy coming from food is not enough, the body will not immediately start burning fat at all - at first it will try to slow down the metabolism, making the person more lethargic and sleepy. However, if the total calorie content of the diet exceeds the required one, then the “extra” calories will definitely be stored primarily in fat reserves.

Does genetics really influence how much body fat accumulates?

How to count calories correctly?

First, you need to accustom yourself to pay attention to the calorie content table of foods placed on the package. Most people don't realize that a liter of cola or a medium-sized pizza contains almost 1,000 calories, or half of the daily calorie requirement. Refusal of such products is the first rule for those who want to lose weight.

Ideally, the size of each serving of food should not exceed 500-700 kcal - this will allow the body to rationally use the energy received for the current needs of metabolism and not send it to fat reserves. At the same time, breakfast and lunch should be as dense as possible, and dinner should be light and without carbohydrates.

Calories or composition of food?

Secondly, you need to pay attention not to the calorie content of individual dishes, but to the composition of the diet in proteins, fats and carbohydrates. The total calorie intake should be the starting point, not the final point of the diet. In fact, the number of calories in a serving of crushed potatoes and in a serving of buckwheat can be equivalent, but the effect on the body will be significantly different.

Scientific research has long defined the boundaries of the optimal - for example, for fat (including vegetable oils) should not account for more than 30-40% of the total caloric intake. In other words, if you stick to your calorie intake, but only at the expense of carbohydrates or fats, nothing good will happen to you.

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Calorie counting is the first step towards losing weight or gaining muscle mass. In order to correctly count calories, it is necessary to study the food composition tables and weigh the food consumed on a kitchen scale. However, despite this, the composition of products in proteins, fats and carbohydrates is always much more important than their final calorie content.

Often, in the diet of someone who has gone down the difficult path of counting calories, only boiled chicken breast, rice, cucumbers and others remain. simple products. To calculate the energy value of a dish, it is enough to weigh it and enter the numbers in a special one.

A calorie counting guru can cook a pot of borscht for a week, goulash, salad, meatballs and always know the energy value of a serving. To do this, you need to learn how to calculate how many calories, proteins, fats and carbohydrates are contained in 100 g of a complex dish.

Let's figure out how to do this, using the example of not the most useful, but relevant on the eve of the New Year, Olivier salad.

To prepare the salad you will need:

• 300 g boiled potatoes;
• 300 g sausage "Doctor";
• 5 eggs;
• 150 g pickled cucumbers;
• 200 g canned green peas;
• 120 g mayonnaise.

Calculation of the mass of the finished dish

Before preparing a dish, each component must be weighed, the results recorded.

Another important figure is the total mass ready meal. In this case, it will be 1,345 g, taking into account the fact that one C1 egg weighs approximately 55 g. Of course, you can only weigh the finished dish together with the bowl or pan in which it is located. Therefore, determine the mass of the container in advance and subtract this figure from the final one.

Weigh frequently used utensils and write down the readings in a notebook. This will come in handy if you forget to know the weight of the empty bowl.

Counting calories using a spreadsheet

We draw up a table in which we prescribe the ingredient, its quantity, calorie content for the amount of product used (in this case, for 300 g of boiled potatoes or 120 g of mayonnaise) and the content of proteins, fats and carbohydrates. You can find out the KBJU of a product in the calorie counting application.

The table will look something like this:

To find out how many kilocalories, proteins, fats and carbohydrates are in a complex dish, you need to remember the simple rule of proportion - the equality of two ratios:

total calorie content of the dish / weight of the dish = calories per serving / 100 g.

From this proportion, we obtain a universal formula for calculating the calorie content of a dish:

total calorie content of the dish * 100 / weight of the dish = calories in 100 g.

How it works on the table example:

2 318,05 * 100 / 1 345 = 172,3.

In 100 g of Olivier salad, prepared in strict accordance with the recipe, 172.3 kcal. This formula is also suitable for calculating the content of macronutrients. Only instead of the total calorie content, you need to substitute the total number of proteins, fats or carbohydrates contained in the dish. For example:

93.84 * 100 / 1345 = 6.9 g of protein per 100 g of lettuce;

178.73 * 100 / 1345 = 13.3 grams of fat per 100 grams of lettuce;

77.19 * 100 / 1345 = 5.8 grams of carbs per 100 grams of lettuce.

Calorie counting services

There are not so many services that will calculate the calorie content and BJU content in a dish for you. They are less accurate than your calculations. The program calculates the total weight of the dish by adding the mass of all ingredients. This is true if all components are solid. But it does not take into account the degree of evaporation of liquids.

With a tabular calculation, water can not be weighed due to zero calorie content. Its content will affect the final weight of the dish. For services, the amount of water will have to be taken into account and entered in the appropriate column.

Services for calculating the calorie content in 100 g of a dish were created a long time ago, therefore they are distinguished by an overloaded design and an abundance of advertising. But they will quickly make all the calculations. You don't even need to register on the site for this.

Calorizator.ru

On the Calorizator.ru website, you can calculate how many calories, proteins, fats, carbohydrates are contained in 100 g of a dish, in the "Food Analyzer" section.

You need to enter all the ingredients in the table (you can select from the drop-down list) and indicate their quantity.

The service will give numbers that can be entered into your calorie tracking application. By the way, the calculation results coincide with those obtained by the formula.

Diets.ru

To calculate the calorie content of 100 g of a dish on the website Diets.ru, you need to select the heading "Calorie Calculators", then the item "Calculation of the calorie content of the finished dish".

On Diets.ru there is an option “Take into account boiled down (weight reduction during cooking)”, so you can add to the table not boiled, but raw potatoes, and check the box below the table.

Any of these methods will help calculate the approximate energy value of a dish, since not a single service knows how many calories are in a particular apple, piece of meat, portion of cereal, and how many of them will be absorbed by the body. However, these approximate figures are enough to make a diet for weight loss or.

15.01.2019 27.04.2019

One of the most effective and safest ways to lose weight is to count calories. Many reject this technique due to its complexity, however, it is thanks to a reasonable restriction of the calorie content of your diet that you will balance your diet and improve your figure.

In fact, if one day you learn to count calories and monitor your nutrition, then you will not only get your body in shape, but also gradually change your eating habits. In fact, calorie counting does not impose restrictions on any specific foods, but if you start counting the calories of foods eaten, then one day you will understand for yourself that it is better to eat a bowl of salad with meat than a small cake. Yes, in terms of calories it will be about the same, but here nutritional value these dishes are completely different.

In this article, we will answer the following questions. Why is calorie counting effective for weight loss? How to correctly calculate the daily caloric intake for weight loss? And we will consider in detail the question of how, in fact, to count the calorie content of the daily menu.

The principle of losing weight is very simple: you need to eat less than the body has time to process so that it begins to use fat stores for energy. It would seem that it’s easier - you sit on a strict diet for a week, lose weight and then again allow yourself liberties in terms of food. However, this principle gives a short-term effect, all lost kilograms return very quickly. The best way to lose weight is to count calories. Why?

1. The calorie counting method involves a sensible approach to nutrition without stress and serious restrictions. You do not injure your body by putting it on a rigid diet.
2. With calorie counting, you will have a complete nutritious diet, so this method of losing weight does not harm the body, unlike various mono-diets and hunger strikes.
3. You can not exclude your favorite foods from the menu, the main thing is to fit within the calorie corridor. And check out how great it works! On the one hand, in order to fit into a given caloric intake, you will cleanse your diet of useless, harmful and fatty foods. (which is good in itself). But on the other hand, you will always have the opportunity to eat your favorite treat, just by reviewing the daily menu.
4. Calorie counting is the first step towards a healthy, balanced diet. You will learn to monitor nutrition and deliberately approach the choice of products.
5. With calorie counting, you will consume enough proteins, fats and carbohydrates, which means that your weight loss will be carried out in a healthy and harmless way. Why is it important? For example, from a lack of fat, problems with the hormonal system can begin, from a lack of carbohydrates - loss of energy and loss of strength. And an excess of proteins, which is so often promoted in various diets, very often causes problems with the gastrointestinal tract and kidneys.
6. Calorie counting is actually the only nutritional option if you're into sports and want to maintain your muscle mass while protecting it from breakdown. (muscle support = quality toned body). Rigid low-calorie diets and mono-diets first of all strike at the muscle tissue, and not at the fat: in the regime of severe restrictions, it is easier for the body to say goodbye to the muscles, since they require more energy.
7. Such a process of losing weight as counting calories is more stable and stable - without sharp jumps and an immediate return of the lost kilograms.
8. As a rule, 2-3 months after regular calorie counting, you will create several menu options for yourself and will roughly know what and how much you can eat per day in order to stay in your calorie corridor. If you think that now the calculator will be your companion for the rest of your life, then it is not.
9. Calorie counting is a very versatile and convenient method of losing weight. If, after a break from the diet, you have to quit everything or start from the beginning, then with calorie counting, it is not difficult to regulate sudden “gluttonous days”. Just reduce your daily caloric intake slightly for the next 2-3 days, or do an energy-intensive workout.
10. With calorie counting, it is very easy to switch to a weight maintenance regime after losing weight. All you need to do is add +10-20% to your current calorie intake (depending on the deficit you choose).

In order to start controlling your diet, you must do the following:

• Determine the number of calories in your daily diet.
• Start keeping a daily record of the food you eat.
• Watch in the mirror for regular improvements in your figure.

Algorithm for counting calories for weight loss

Step 1: Calculate your basal metabolic rate

Each of us, depending on weight, activity and age, requires a different amount of food. To find out the exact figure, you need to use formulaHarris-Benedict :

• Women: B.M.R. = 9.99 * weight (in kg) + 6.25 * height (in cm) - 4.92 * age (number of years) – 161
• Men: BMR = 9.99 * weight (in kg) + 6.25 * height (in cm) - 4.92 * age (number of years) + 5

where BMR - basic metabolic rate (basal metabolic rate)

Step 2: Determine Daily Activity

The resulting figure for the base metabolic rate (BMR) must be multiplied by physical activity coefficient :

• 1.2 - minimum activity (lack of physical activity, sedentary work, minimum movement)
• 1.375 - little activity (light exercise or walking, little daily activity during the day)
• 1.46 - average activity (training 4-5 times a week, good activity during the day)
• 1.55 - above average activity (intense training 5-6 times a week, good activity during the day)
• 1.64 - increased activity (daily training, high daily activity)
• 1.72 - high activity (daily ultra-intense training and high daily activity)
• 1.9 - very high activity (usually we are talking about athletes during the period of competitive activity)

Note! When choosing a coefficient, it is better to focus on the overall activity during the day. For example, if you train every day for 30-45 minutes, but at the same time you have a sedentary lifestyle, then you do not need to take a coefficient greater than 1.375. One workout, even the most intense one, does not compensate for the lack of activity during the day.

Step 3: calculate the end result

So, multiplying the basal metabolic rate (BMR) figure by the physical activity coefficient, we got your calorie intake. Eating within the limits of this norm, you will neither lose weight nor gain weight. This so-called calorie intake for weight maintenance.

BMR * Activity Ratio = Calorie requirement for weight maintenance.

If you want to lose weight, then you need to subtract 15-20% from the resulting product (this will be a diet with a calorie deficit). If you are working on muscle growth, then you need to add 15-20% (this will be nutrition with a calorie surplus). If you are at the stage of "maintaining weight", then leave the resulting figure unchanged.

With a slight excess weight, we recommend calculating the daily calorie content with a deficit of 15%. If you need to get rid of >10 kg, we recommend calculating with a deficit of 20%. With a lot of excess weight, if you need to get rid of > 40 kg, you can take a deficit of 25-30%.

Example:

Woman, 30 years old, weight 65 kg, height 165 cm, physical activity 3 times a week:

• BMR = 9,99*65 + 6,25*165 — 4,92*30 – 161 = 1372
• Calorie intake for weight maintenance\u003d 1372 * 1.375 \u003d 1886.5 kcal
• Deficit calorie intake\u003d 1886 - (1886 * 0.2) \u003d 1509 kcal

In total, we get 1450-1550 kcal - this is the daily norm for weight loss. Focusing on this figure, you need to keep a daily calorie count of your menu.

Why you can not go below the established corridor: the body will get used to a small amount of food, slow down the metabolism and if you start eating a little more, you will gain weight dramatically. We advise you to read the whole truth about nutrition for 1200 calories.

Why it is impossible to exceed the established corridor: you will not lose weight, because the body will not have time to waste the energy received.

1. Keep a food diary, the numbers must be recorded in writing. Don't rely on your memory and don't count on estimates, otherwise there is a risk of overeating or, even worse, undereating.

2. Technological advances have made it much easier for us to manage our diet. Download mobile applications for calculating calorie intake, and you will greatly simplify your life. Recommended reading: Top Best Free Calorie Counting Apps.

3. Do not trust the weight measurements of products "by eye", buy a kitchen scale. Without a kitchen scale, your calorie counts will be inaccurate, which means it will be harder to achieve the desired result. By the way, very often in calorie counting programs the energy value for the whole product is already calculated, for example, for one orange . How much this conditional orange weighed, for which the calorie content was calculated, is unknown. Perhaps your orange is significantly larger or smaller. Of course, the error is small, but if during the day all the products are brought in approximately and “by eye”, then an objective picture will not work.

4. Weigh food only when it is uncooked! If suddenly you forgot to do this during the cooking process, then be sure to specify the calorie content of the finished dish. For example, the energy value of 100 g raw rice and 100 grams of boiled rice is not the same. It is always best to weigh foods dry or raw rather than cooked.. So the data will be more accurate.

5. Weigh food that is ready to eat or cook: boneless meat, fruits and vegetables without skin or core, cottage cheese without packaging, chicken without skin, etc.

6. Plan ahead sample menu for tomorrow. Enter the proposed list of dishes so that there are no surprises with the absence of certain products.

7. When planning a menu for the current or tomorrow, always leave a small corridor (150-200 kcal) to have room for maneuver. Suddenly you have an unplanned snack or you decide to replace one product with another.

8. If you are preparing some complex dish consisting of several ingredients (soup, cake, casserole, pizza), it is better not to look for its calorie content on the Internet. Before cooking, weigh each ingredient, calculate their energy value and summarize the resulting figures. Thus, the result will be much more accurate.

9. Avoid restaurants and eateries. In the modern world, this seems incredibly difficult, but if you get into the habit of carrying food with you to work, school, or even for a walk, you will achieve your weight loss goals much faster. Even if the restaurant menu lists the number of calories in a dish, remember that these numbers are only estimates.

10. Never be guided by the number of calories that are indicated for recipes on various sites or in recipe groups on social networks. Firstly, it is not known how conscientiously the compilers of the recipes considered all these data. Secondly, you may have different weights of individual ingredients, which will change the overall calorie content of the dish.

11. If one day you seriously go beyond the established calorie limit, then no need to make yourself unloading days or hunger strikes. So you just disrupt the metabolism. Continue to observe the calorie corridor, and if your conscience is very tormenting for yesterday's "eating", it is better to devote 1 hour to training, walking or any other physical activity. Alternatively, you can reduce the diet by 15-20% for a couple of days to compensate for the excess eaten, and then return to the previous diet.

12. To train yourself to count calories, the first time you need serious self-discipline. But after a couple of weeks, you will accustom yourself to enter the consumed products in your diary before each meal. Usually 2-3 months are enough to form a daily menu and learn how to determine your food norm without calculators.

How to correctly calculate the KBJU of products

Where can I find calories and BJU products?

• For all information on calories, proteins, carbohydrates and fats, see the product packaging. The most accurate information is provided there.
• If the product is sold without packaging or the energy value is not indicated on the packaging, then look at the calorie content and nutritional content on the Internet. Simply, for example, enter in the search engine "banana KBJU" and find all the data you need. It is advisable to look at several sources to ensure the accuracy of the data.
• If you use a calorie counting website or mobile application, they usually contain a ready-made database of products with KBJU data. Therefore, there is no need to search for additional information.
• If you have a complex dish that consists of several ingredients, then weigh each individual ingredient, calculate the KBZhU for each ingredient separately and sum up the figures. More on this below.

How to count KBJU correctly: examples

Let's take a look at specific examples of how to correctly count calories, proteins, fats and carbohydrates for individual products and ready meals.

1. Curd 5%. We look at the calorie content of the product on the package. If not listed, then look on the Internet.

KBJU cottage cheese 5% - 100 g:

• Calories: 121 kcal
• Proteins: 17 g
• Fat: 5 g
• Carbohydrates: 1.8 g

a) For example, you decide to eat 80 g of cottage cheese. In order to calculate KBJU 80 g of cottage cheese, simply multiply each indicator by 0.8:

KBJU cottage cheese 5% - 80 g:

• Calories: 121 * 0.8 = 96.8 kcal
• Proteins: 17 * 0.8 = 13.6 g
• Fats: 5 * 0.8 = 4 g
• Carbohydrates: 1.8 g * 0.8 = 1.44 g

b) If you decide to eat 225 g of cottage cheese, then multiply each indicator by 2.25:

KBJU cottage cheese 5% - 225 g:

• Calories: 121 * 2.25 = 272.3 kcal
• Proteins: 17 * 2.25 = 38.25 g
• Fat: 5 * 2.25 = 11.25 g
• Carbohydrates: 1.8 g * 2.25 = 4.05 g

Thus, we get specific KBJU of cottage cheese, depending on its weight.

2. Oatmeal. This is the most popular breakfast among those who try to follow proper nutrition. calorie counting for oatmeal also very simple. By analogy with the proposed plan below, we calculate KBZhU for all other cereals and pasta.

a) We weigh the oatmeal in a dry form (exactly dry, this is important!). For example, you got 70 g. We look at the KBJU data on the package or on the Internet for 100 g:

KBJU oatmeal - 100 g:

• Calories: 342 kcal
• Proteins: 12 g
• Fat: 6 g
• Carbohydrates: 60 g

Since we do not plan to eat 100 g, we are counting on a serving of 70 g, multiplying all indicators by 0.7:

KBJU oatmeal - 70 g:

• Calories: 342 * 0.7 = 240 kcal
• Proteins: 12 * 0.7 = 8.4 g
• Fats: 6 * 0.7 = 4.2 g
• Carbohydrates: 60 * 0.7 = 42 g

This is the ultimate KBJU of 70g empty oatmeal: K-240; B-8.4; Zh-4.2; U-42. No matter how much water you add, no matter how much your porridge boils and no matter how much it weighs after cooking, you enter data into your food diary by dry matter. We act similarly with other cereals, pasta, potatoes.

On the Internet, you can find calories for oatmeal already cooked. But it is better not to focus on these numbers. The cereal absorbs water and swells, and its final weight may vary depending on how much water you added and how long the porridge is cooked. Therefore, weigh only dry.

b) Suppose you are cooking oatmeal in milk with the addition of butter, honey and milk. In this case, we weigh each individual ingredient before cooking. (cereals, butter, honey, milk), we count the KBJU for each individual ingredient, sum it up and get the KBJU of the finished dish. We count all this before cooking! Read more about the specific count of ready meals below.

3. Chicken breast. Another popular product for losing weight, so let's look at it.

We weigh chicken breast raw, preferably after you have thawed and dried it so that excess moisture does not get into the calculations (well, if you stay completely accurate). For example, let's calculate the KBJU of chicken breast per 120 g:

KBJU chicken breast - 100 g:

• Calories: 113 kcal
• Proteins: 24 g
• Fat: 2 g
• Carbs: 0.4 g

KBJU chicken breast - 120 g:

• Calories: 113 * 1.2 = 135.6 kcal
• Proteins: 24 * 1.2 = 28.8 g
• Fats: 2 * 1.2 = 2.4 g
• Carbohydrates: 0.4 g * 1.2 = 0.48 g

After we boil the chicken breast, we do not weigh it and do not count calories. We take into account the data only in raw form. Spices and salt do not affect the calorie content, but if you cook in oil, do not forget to add it.

How to count finished recipes

As we said earlier, when cooking complex dishes, we count calories as follows:

• Weigh each ingredient wet/dry
• We count for each ingredient KBJU according to the scheme above
• We summarize the data and get the total calorie content of the dish.

Here is an example with a complex dish that we mentioned above: oatmeal with milk, honey and butter.

Ingredients for porridge:

• 130 g oatmeal
• 50 ml milk 3.2%
• 30 g honey
• 10 g butter

We calculate by analogy with the examples above, multiplying the data by the weight of the product. Then add up calories, proteins, carbohydrates and fats.

	Groats 130g	Milk 50ml	Honey 30g	Butter 10g	Total
calories	444,6	29,5	98,7	74,8	647,6
Squirrels	15,99	1,45	0,24	0,05	17,73
Fats	7,93	1,6	0	8,25	17,78
Carbohydrates	77,35	2,35	24,45	0,08	104,23

We get KBZhU oatmeal: K-647.6; B-17.73; Zh-17.78; U-104.23.

An easy way to calculate the KBJU of a finished dish

There is the simplest and most convenient way to calculate KBJU ready meals. To do this, we will use the Calorizator website. Go to the Recipe Analyzer page and enter in the window that opens, separated by commas, all our ingredients: 130 g oatmeal, 50 ml milk 3.2%, 30 g honey, 10 g butter :

We press analyze and instead of manually counting calories, we get ready-made numbers:

Look at the line Total and we get the finished calorie content of a complex dish with several ingredients.

Moreover, it is not necessary to enter the weight in grams, you can use the notation as follows:

As you can see, you can copy ready recipe and calculate KBJU in this way. But be careful! For example, 2 onions in the understanding of the recipe analyzer is 150 g. But in reality it can be either 100 g or 200 g, depending on the specific size of the onion. The values ​​in such programs are taken as averages. Therefore, it is better to weigh and enter products in grams into the analyzer, having previously weighed them.

If you use mobile calorie counting apps in a similar way, it's best to weigh rather than use "1 banana" or "1 onion" from a ready-made food base in your calculations.

How to weigh dishes if cooking for a family?

We often cook complex dishes not for yourself, but for whole family. How, in this case, to count calories, if you need to weigh the food in its raw form, and when cooking, the weight of the food changes? There is a fairly simple way to solve this problem.

1. We calculate KBZhU based on the schemes above, weighing the ingredients in dry or raw form before cooking. Let's take our example oatmeal with milk, honey and butter which we discussed above. We got a common KBJU: K-648; B-17.7; Zh-17.8; U-104.

2. Cooking porridge, add all the ingredients, mix. Weigh the resulting dish. For example, we got 600 g - the total weight of the dish in ready-made.

3. Now put the porridge on your plate, weigh it. For example, our portion turned out to be 350 g.

4. 350 g is 58% of the total amount of porridge (350 divided by 600 gives 58%) .

5. Accordingly, we calculate the KBJU of your portion, multiplying each figure by 0.58:

• Calories: 648 * 0.58 = 376 kcal
• Proteins: 17.8 * 0.58 = 10.2 g
• Fats: 17.8 * 0.58 = 10.3 g
• Carbohydrates: 104 * 0.58 = 60.5 g

6. In total, we made a count of one serving of porridge: K-376; B-10.2; Zh-10.3; U-60.5.

Calorie foods in the table

Most mobile apps and websites with food diaries have information about food in their database. energy value all kinds of products. But if you do the calculations manually, then it will come in handy (click on the picture to save it):

We have considered several cases in detail. counting calories both for individual products and for whole dishes. Do you have any questions? Write, we will try to answer them!

Be sure to read:

When a person moves to a new level of development, abandons all diets and begins to correctly understand that absolutely everything can be eaten, as long as it fits into the total calorie content.

Counting calories is not difficult.

Here you do not need to have a lot of brains, as it seems at first glance.

We need a scale to count the calorie content of products!

I remember myself thinking it was very difficult. In fact, everything is easier.

Now we will analyze this process in practice, and you will see that counting calories in products is easy and simple, and most importantly, accessible to everyone.

What do we need?

Mandatory: kitchen electronic scales - any, any company and for any price. The main thing is to work.

I do not advise you to take fancy scales that automatically determine the calorie content of foods, they can lie.

Take an ordinary kitchen scale, here's an assortment for you - choose.

It is inaccurate, and secondly, you do not have enough experience yet to determine the weight of products by eye. Therefore, do not torture yourself, do not guess and take the scales.

Why complicate life?

How to count calories correctly?

We take the product. For example, bagels, croutons or coho salmon (red fish).

We decide how we will weigh: raw (dry) or ready-made, with or without a plate.

We turn on the scales, take a plate, put it down. We need to reset the value of the weighted plate, for this there is the "Tara" function.

We reset, we put the product.

For example, lamb. 5 pieces weigh 173 grams, crunchy crackers - 70 grams left in the pack, and a red fish, almost 100 grams.

To do this, you can use 3 methods:

• Calorie table per 100 grams. A good option, but there are not all products, but only the most necessary.
• The second way is to look at the product packaging. Also not available everywhere. For example, I took fish by weight, and I have no idea what its energy value is.
• It was for this that a special program (calculator) was developed for counting calories, which I use with pleasure and without the Internet (you can also online).
• There are more than 34,000 products in the database, this is the third way.

I open the program, drive in coho salmon and enter the weight of the product. I get caloric content and BJU, i.e. all the data I need.

There is also a feature to add your products.

For more clarity, I recorded a video.

How to weigh food on an electronic kitchen scale?

As you can see, everything is simple.

Let's say we don't have a program and we want to calculate the calorie content of bagels per 173 grams.

We look at the label and see the composition per 100 grams: 340 kcal, proteins - 9 g, fats - 2.5 g, carbohydrates - 69 g.

To get kcal per 173 grams, we must calculate how many kcal per 1 gram will be and multiply by the weight of the product.

To do this, we divide 340 by 100 and multiply by 173.

We get 3.4 kcal per 1 gram, which means 173 grams is equal to 173 times 3.4 kcal, we get 588 kcal.

We only counted the calorie content, but we need more BJU.

This method will take much more time than the program.

It’s easier there, I opened it, drove in the bagels, found the product, entered the weight of the product, everything was automatically calculated.

How to count calories to lose weight?

If you're looking for long-term results, calorie counting is great.

It is possible to lose weight not only without harm to health, but also to include your favorite foods in your diet.

Moreover, it will be much easier to control hunger and your eating behavior than on various diets.

For example, at 2000 kcal, your weight remains the same.

To start losing weight (losing weight), you should cut your diet by 300-500 kcal from carbohydrates.

Fats need to be cut at the very end, initially they should be 1 gram per 1 kg of weight.

I wrote in more detail about calculating calories for a balanced diet. I advise you to take a look.

And in the end, let's look at popular questions:

• In what form should food be weighed - raw or cooked?

Ideally, raw, but you can also cook if you have a special program.

• How to determine the weight of products without scales?

I don't want you to experience such pain. I will not answer this question, because it is almost impossible to find out how much the product weighs.

Yes, and I don’t understand, is it really so difficult to spend 1000-1500 rubles on a thing that is really needed.

• Do you sell calorie counting software for your computer?

Yes, it's for sale. But not even as a program, .

You get the program as a bonus along with a weekly meal plan that is tailored to your goals (weight gain or weight loss), daily caloric intake, individual data and health problems.

• Kitchen scales with calorie counting, which is better?

• Is there food without calories?

Yes, sometimes. I love Coca-Cola very much, but I always buy only Zero, because there are practically zero calories, and it tastes better.

Try it, you will like it!

• Can calorie counting not work?

No, he can not. It always works, proven by years of practice. Works for both weight gain and weight loss.

When I was losing weight, I ate sushi, sweets, shawarma, pies, hamburgers. I entered everything into my calorie content and fit nothing, for 3 months there was not a single breakdown.