A simple formula to lose weight by eating

We all know that to stay in shape you need to eat less and move more. And if everything is more or less clear about moving, with “eating less” most people end up having difficulties. How much and what to eat? What should be the amount of calories? We will try to answer the last question in this post.

The Incredible.club presents a formula that will help you calculate the amount of calories to be consumed to be able to eat healthy and delicious without gaining weight

In 1919, American professor Francis Benito and his collaborator, James Harris, published a treatise on human basal metabolism: the amount of energy required for the normal functioning of a body at rest. In this work, they presented a formula for calculating the amount of calories that considered the person’s weight, height, age and sex.

Since, since the publication of the work of Benedict and Harris, living conditions have changed significantly, in 1990 its formula was readjusted by a group of scientists led by Mark Mifflin and Sachiko St Jeor. The calculation principles remain the same, but the basic figures have changed significantly.

Today, the North American Association of Dietitians recognizes this formula as the most accurate among similar ones:

For women: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161 For men: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5

So, for a 30-year-old woman with a height of 1.70 cm and a weight of 65 kg, for example, the calculation of the calories needed for the correct functioning of the body at rest will be:

(10 × 65) + (6.25 x 170) – (5 × 30) – 161 = 1 401.5

The formula considers physical activity, as a function of which a coefficient is added to the resulting number.

If you do not practice physical activity and have a sedentary job, multiply the result by 1.2. If you run a little or do light gymnastics 1 to 3 times a week, multiply the result by 1.375. If you exercise with a moderate load 3 to 5 times a week, multiply the amount of calories by 1.55. If you do a full workout 6-7 times a week, then you need to multiply the result by 1.725. And lastly, if your job involves physical movement, train twice a day, and include strength training in your exercise program, your coefficient will be 1.9.

Thus, a woman with the above parameters who runs several times a week will obtain the following number of calories: 1,401.5 x 1,375 = 1,927.06🇧🇷

But if the same woman trains 6 to 7 times a week, her daily rate will be 1401.5 x 1.725 = 2417.6.

According to research, this formula doesn’t work for everyone, as everyone has their own metabolic rate and a different amount of muscle mass. In addition, there are other factors. For example, the formula is not suitable for obese people and only applies to those who have a weight within the limits of the norm🇧🇷

Those planning a slow weight loss, that is, not dangerous for health, should subtract approximately 250 kcal from the result. If you want to lose weight faster, subtract 500 calories. But remember that you cannot reduce the amount of calories consumed below 1,200 for women and 1,400 for men.

Let’s look at the application of the Mifflin-St Jeor formula using the example of the same woman. Let’s say she plays sports 3-5 times a week and wants to lose weight the “safe way”. Then the resulting number must be multiplied by 1.55:

1,401.5 × 1.55 – 250 = 1,922.325

Therefore, she must diet in such a way that the total number of calories consumed per day does not exceed 1,920. By consuming this amount of calories, she can lose around 250 grams of weight per week.

If faster weight loss is needed, the amount of calories consumed should be approximately 1,420, thanks to which about 500 grams per week will “go away”, even without additional exercise.