How many calories do you need per day – calculate the rate

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In this article, we will talk about the rate of calorie intake per day in order to always stay in good shape. Sarah Gibson, MD, will tell you how many calories a day are needed for physical perfection.

Sports nutrition is much more than just eating sports supplements. The good news is that nutrition to achieve physical perfection may not require special protein shakes at all. According to Sarah R. Gibson, MD, the secret to success is to include the right natural foods in the right amount in your fitness plan.

  1. Calorie requirement. Athletes have unique nutritional needs. Because they exercise more than less active people, they usually need extra calories to maintain both their current athletic performance and their growth. Depending on how active an athlete is, they may need between 2,000 and 5,000 calories per day to meet their energy needs.
  2. What happens if the food is not enough calories? So what happens when athletes don’t get enough calories? Their bodies are less likely to reach peak performance and may even degrade instead of building muscle. Athletes who do not consume enough calories every day will not be as fast and strong as they could be, and may not be able to maintain their weight. And extreme calorie restriction in adolescent athletes can lead to growth problems and other serious health risks for both girls and boys, including an increased risk of fractures and other injuries.
  3. Athletes and diet. Because athletes need extra fuel, dieting isn’t always a good idea. Athletes involved in sports that emphasize maintaining a specific weight (such as wrestling, swimming, dancing, or gymnastics) may feel the need to lose weight, but they need to prevent the potential side effects mentioned above.

Important: If a coach, gym teacher, or teammate tells you that you need to go on a diet, talk to your doctor first or see a nutritionist who SPECIALISES in athlete nutrition. If a healthcare professional you trust agrees that the diet is safe, they can work with you to develop a plan that will allow you to get the nutrients you need and perform at your best while losing weight.

WANT TO REALLY EAT RIGHT? EAT A VARIETY OF FOODS!

You need a range of vitamins and minerals that are responsible for everything in your body, from accessing energy to preventing disease. A balanced diet that includes plenty of different fruits and vegetables should provide the body with the vitamins and minerals needed for good health and athletic performance.

Important: You may have heard of the “carb loading” pre-competition. But when it comes to long-term support for your body, don’t focus on just one type of food. Carbohydrates are an important source of calories, but they are just one of many foods an athlete needs. Also needed: vitamins; minerals; proteins; fats. All this is necessary to stay in excellent shape.

 

daily calorie intake calculation

Muscle minerals and vital vitamins

  1. Calcium. Calcium helps build strong bones that athletes depend on, while iron carries oxygen to the muscles. Athletes often don’t get enough of these minerals, and this is especially true of teenage athletes because their needs may even be higher than those of other people who play sports.
  2. Iron. To get the iron you need, eat lean (or not very fatty) meats, fish and poultry, green leafy vegetables, and iron-fortified cereals. Calcium, which is important in protecting against stress fractures, is found in dairy products such as low-fat milk, yogurt, and cheese.
  3. Squirrels. Athletes may need more protein than less active people, but most get plenty of protein through regular meals. It is a myth that athletes need a huge daily intake of protein to build big and strong muscles. Muscle growth comes from regular training and hard work. And consuming too much protein can wreak havoc on the body, causing dehydration, calcium loss, and even kidney problems. Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter.
  4. Carbohydrates. Carbohydrates are an indispensable source of fuel for athletes. Reducing carb intake or following low carb diets is not a good idea for them because restricting carbs can make a person feel tired and tired, which ultimately affects performance. Good sources of carbohydrates include fruits, vegetables, and grains. Choose whole grains more often (like brown rice, oatmeal, whole grain bread) than their more processed counterparts like white rice and white bread.
  5. Fats. Everyone needs a certain amount of fat every day, and this is especially true for athletes. This happens because active muscles burn carbohydrates quickly and need fats for long-term energy conservation. The most useful for sports are unsaturated fats, which are abundant in foods such as oily fish, olive oil, walnuts.

CALORIES PER DAY FOR PHYSICAL PERFECTION

Calories are the energy that the body simply needs to function normally. Let’s figure out how many calories you need to consume per day, depending on a number of factors.

NORM OF USE OF CALORIES WITH AN ACTIVE LIFESTYLE
Age 19–30 Norm of use: 2200-2800 kcal.
Age 31–50 Norm of use: 2000-2600 kcal.
Age from 51 years old Norm of use: 1800-2400 kcal.

 

RATE OF CALORIES WITH A MODERATE LIFESTYLE
Age 19–30 Norm of use: 2400-3000 kcal.
Age 31–50 Norm of use: 2200-2800 kcal.
Age from 51 years old Norm of use: 2000-2600 kcal.

 

NORM OF USE OF CALORIES WITH A PASSIVE LIFESTYLE
Age 19–30 Consumption rate: 2000-2400 kcal.
Age 31–50 Norm of use: 1800-2200 kcal.
Age from 51 years old Usage rate: 1600–2000 kcal.

HOW TO DETERMINE YOUR DAILY CALORIE COUNT?

There are two main ways to determine your calorie intake and intake.

FIRST METHOD: MIFFLIN-SAN GEORO FORMULA
For men: 10*weight + 6.25*height – 5*age + 5
For women: 10 * weight + 6.25 * height – 5 * age – 161

 

SECOND METHOD: FORMULA ACCORDING TO HARRIS-BENEDICT
For men: 66.5 + 13.75 * weight + 5.003 * height – 6.775 * age
For women: 655.1 + 9.563 * weight + 1.85 * height – 4.676 * age

 

Important: in both cases, the result obtained must be adjusted with the current level of physical activity. This coefficient is 1.2 at the minimum level of activity, 1.9 – at the maximum, typical for athletes. With an average load, it is 1.4. For weight loss purposes, it is enough to reduce the resulting calorie intake by 100-500 kcal.

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