Суточная норма калорий

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Рассчитываем суточную норму калорийНе важно, хотите вы потерять вес или набрать, любая диета будет начинаться с определения нормы калорий в день. Лишь после этого есть смысл считать потребляемые калории. Итак, какой должна быть суточная норма калорий? Существует несколько методов расчета нормы калорий. Самый простой, основной метод,  подойдёт для молодых людей, чей возраст не превышает тридцати, а рост, вес находятся в пределах нормы. В таком случае, вес (в кг) просто умножается на 24.

Другой метод расчета используют в том случае, когда нужна значительная точность.
Чтобы похудеть, необходимо рассчитать дневную норму калорий, потом вычесть из этой нормы 300 — 400 единиц и точно  придерживаться полученной цифры. Это важно, так как резкое уменьшение потребляемой энергии очень вредно для организма человека и ведет к набору жировой массы.

Если же ваша цель — накачать мышцы, то следует начать с добавления к суточной норме 200 — 300 калорий. Через месяц отслеживайте результат — если вес не увеличится, то нужно добавить в рацион еще сотню калорий.

Выбирая диету, вам стоит определиться, много или мало энергии вы потребляете, именно в этом вам поможет расчёт суточной нормы калорий. В любом случае, какая бы диета вам ни пришлась по душе, помните, что внезапное снижение потребляемых калорий нанесёт вред вашему организму.

Видео о том, сколько нужно белков, углеводов и жиров!

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