The daily rate of calories is the amount of energy that a person needs to maintain his vital activities. It depends on many factors, such as age, gender, weight, height, activity level and goals.

Calculation of daily calorie intake according to the Harris-Benedict formula:

• Women: 655 + (9.6 weight (kg)) + (1.8 height (cm)) – (4.7 * age (years))

• Men: 66 + (13.7 weight (kg)) + (5 height (cm)) – (6.8 * age (years))

Activity level:

• Minimal: Sedentary work, lack of regular exercise.

• Low: Light physical activity 1-3 times a week.

• Medium: Moderate physical activity 3-5 times a week.

• High: Heavy physical activity 6-7 times a week.

• Very high: Daily intensive loads.

Emaciation:

To lose weight, it is necessary to create a calorie deficit, that is, consume fewer calories than the body uses. It is recommended to create a deficit of 500-1000 calories per day. This will allow you to lose weight gradually and safely for health.

Recommendations:

• It is not recommended to drastically reduce calorie intake. This can lead to a slower metabolism and other health problems.

• It is important to balance your diet. Make sure you are getting enough protein, fat, carbohydrates, vitamins and minerals.

• Do not forget about drinking water. Drink 1.5-2 liters of clean water a day.

• Exercise regularly. Physical activity will help you burn calories and improve your overall health.

• Listen to your body. Do not eat if you are not hungry.

Conclusion:

Losing weight without harming health is possible with a calorie deficit and a balanced diet.