What to do if you exceed your daily calorie intake. Daily calorie intake for humans

The daily calorie intake for women, men and children per day is radically different. Not only age, metabolism and lifestyle play a big role, but also the goal you want to achieve. Do you have a desire to lose weight? The daily calorie intake per day should be “poor” 🙁. Have you decided to get better? The daily calorie intake needs to be increased 😉 . How to correctly calculate the daily calorie intake for a person so as not to harm the body? Use tables and examples to determine your daily intake.

The course of metabolic processes in women and men differs, therefore, on average, the daily calorie intake for a woman is 2000 cal, and for a man - 2500 cal - average values. Using formulas, examples and tables from the article, you can make the calculation more accurately. You can correlate the results with your lifestyle.

Daily calorie intake for humans

First of all, let's look at what a calorie is - a unit of energy thanks to which a person lives. When there is too much of this energy, it is stored in fat masses 😡 . It happens that the energy received is not enough for life support; in this case, the body takes energy from adipose tissue. This is how you lose weight.

Any physical or mental activity requires energy, so the calculation of the daily calorie intake per day for a woman or man should be based on lifestyle.

For example:

• What activity does the person engage in?
• Is physical activity included in his life?
• Gender and age also affect daily calorie intake.

For example, a young body requires more calories per day. Consumption is due to the fact that a lot of energy is spent on the development of the body. In adulthood there are no such needs. Right?

Another example: one person works in an office and has a sedentary job, while another works hard in the workshop. The first one needs fewer calories per day than the second one. And if a person is engaged in intense training, then the calorie consumption in this case is very large, therefore, he needs to eat more.

Main points:

1. the closer a person gets to old age, the fewer calories he needs;
2. a woman's daily calorie intake is lower than a man's;
3. pregnant girls and young mothers must provide energy not only for themselves, but also for the baby;
4. People involved in intense exercise should consume 2 times more calories per day.

Is the quality of calories consumed important?

Basically, everyone understands the quantity of calories, but many are confused with the quality. How much does the quality of calories consumed affect? Food should be balanced:

• 30% fat;
• 50% carbohydrates;
• 20% proteins.

By severely violating these proportions, for example, by eating a large amount of fatty foods that do not have enough proteins and carbohydrates, you will get excess fat deposits 😯.

In most cases, your daily menu should contain a large amount fresh vegetables and fruits - in this case, you won’t be afraid of excess weight.

By consuming mainly carbohydrates, there is plenty of energy for the body to function, but there is little protein. You will immediately notice a painful condition:

• anemia 😳;
• weakness and lethargy;
• decreased immune function;
• etc…

Each element: protein, carbohydrate, mineral, vitamin is important for our body to stay healthy. If a person begins to consume one thing in large quantities, then by definition he lacks something else - simple logic.

Judge for yourself, it’s impossible to eat only sweets, isn’t it? It is also impossible to eat only meat! The correct combination must be observed.

To increase the quality level of your health, try to remove all animal fats, confectionery products, and sugar from your daily diet :) This is enough to start the body’s processes of self-healing and weight loss. The painful condition will pass and good spirits will appear!

How to calculate the daily calorie intake for a person

Every hour the body burns 1 calorie to maintain each kilogram of body weight. Let's say your weight is 55 kg, multiply it by 24 hours a day and get your daily calorie intake:

55 * 24 = 1320 cal

Please note! 💡 This amount of energy is only enough to keep the body in working condition.

Don't forget also about:

• Digestion of food (about 200 calories required);
• Very active or athletic activity (a lot of energy goes into this, look at children, they are constantly on the move);
• Mental work also requires a large amount of energy;
• and so on…

On the table you can see calculations and examples of the daily calorie intake per day for women, men and children:

General rules for counting calories.

The daily calorie intake per day can be set more accurately than shown in the table above. Exist general rules counting:

1. Every 10 years, the amount of energy consumed decreases by 2%;
2. A short person needs fewer calories than a tall person;
3. On average, it takes 24 calories every hour to maintain 1 kg of body weight.

This is some simple math! The older and shorter you are, the fewer daily calories you need. And the higher and younger you are, the more calories you should eat per day. Over the years, consumption becomes less intense compared to childhood.

Daily calorie intake per day for a woman.

Let us repeat, a woman needs less daily calories than a man. What does this depend on? 😮
From such factors:

• age,
• occupation,
• conditions,
• even the climate.

Women gain weight faster - physiology decides. It is obvious that the female body is trying to store fat reserves in case of childbirth, so the fat layer grows by leaps and bounds. Such a feeling! 🙁 This doesn’t happen to all women, but they have to be careful with sweet and flour products.

It all depends on the purposes for which you are doing the calculation. When you are faced with the task of maintaining the body in its current state, without any weight loss, we will offer you to choose one of the options below. If you want to lose weight, read on.

Sedentary life.

• Girls aged 18 - 25 should absorb about 2000 calories per day;
• Girls and women aged 26 - 50 years old need 1800 calories per day;
• For women over 50, the daily calorie intake is 1600 Kcal.

Average activity.

• Girls 18 - 25 can safely consume 2200 calories;
• Girls and women 26-50 years old can eat 2000 calories per day;
• Women over 50 need 1800 calories per day.

High activity.

• The norm of calories per day for a girl aged 18 - 30 years old, on average, should eat 2400 calories;
• 31 – 60 years – 2200 calories;
• For a woman over 60, 2000 calories per day is enough.

Try to look at these norms relatively. Do you think you should lose weight? Reduce your daily calorie intake slightly. After a while you will see the result. Write down your calories consumed and your weight every day :) After a while you will see the result, although it may not exist. Depending on the results, adjust your daily calorie intake up or down.

Daily calorie intake for a woman when losing weight.

Consider all the recommendations and advice we have given you above. After choosing the daily calorie intake that best suits you, subtract 500 calories from it. This approach will allow you to lose 0.5 kg of body weight every week 😆.

The process of losing weight at this pace will help the body maintain your skin in an elastic state, eliminating sagging skin from sudden weight loss.

Try to use gentle weight loss and do not drop your daily calorie intake below 1200, because the body may experience stress and at a certain stage weight loss may stop. It’s simple, the body will switch to an “economical mode” of life support.

Now let's look at the formulas for determining the daily calorie intake for a woman when losing weight.

Mifflin-San Geore formula for women.

The formula was developed by San Geor several years ago. This formula is the most accurate calculation of the daily calorie intake. The daily calorie intake for a woman is calculated as follows:

10 x body weight (kg) + 6.25 x your height (cm) – 5 x your age (in years) – 161

• 1.2 – very little or no physical activity;
• 1.375 – do sports 3 workouts per week;
• 1.4625 – do sports every day, except weekends;
• 1.550 – intensive training except weekends;
• 1.6375 – do sports every day, seven days a week;
• 1.725 – daily intense exercise or 2 times a day;
• 1.9 – intense training every day, plus hard physical work.

Harris-Benedict formula: calculation for women.

This formula was derived by Harris-Benedict in 1919, so for modern life This daily caloric intake for a person is not exact, but we give it as an example. The daily calorie intake for a woman is calculated as follows:

655.1 + 9.563 x body weight (kg) + 1.85 x your height (cm) - 4.676 x age (years)

We multiply the resulting number by your activity coefficient from the list above.

Do you see? 😮 There are many ways to determine the most accurate daily calorie intake for a woman, both for weight loss and for a normal lifestyle. Try to count yours right now daily norm. If something doesn’t work out, write in the comments, we will help.

Daily calorie intake per day for a man.

The daily calorie intake per day for a man differs from that of a woman. Men require large quantity squirrel to build muscle mass. Of course, if a man leads an active life. Protein is the building block for building muscle mass.

A man’s fat is deposited not on his hips, but on his stomach, so it’s easier and faster for a man to lose weight. It is enough to increase physical activity, eat less bread and sugar, and within a week you will feel the result. They say that men have a harder time tolerating varied diets. We don't think so! 😀

For women, the maximum weight loss rate is 2 kg per month or 0.5 kg per week. It is quite possible for a man to lose 4 kg per month or 1 kg per week. On our personal example, a man lost 30 kg in less than a month. Now a year has passed since then, and the weight remains at the reference level.

Let's find out how many calories are best for a man to consume for the body to function without interruption, in order to maintain weight at the desired level? And also, how many calories should you consume daily to lose weight? Choose the option that suits you.

Sedentary lifestyle.

• Men 18 to 30 can consume 2,400 calories per day;
• At the age of 31 to 50 years, the daily intake will be 2200 calories;
• For men over 50, 2000 calories per day is enough.

Moderate activity.

• For men from 18 – 30, 2600 – 2800 calories are enough;
• At 31 - 50 years of age, the norm is already less - 2400 - 2600 calories per day;
• Those over 50 can enjoy 2200 – 2400 calories.

High activity.

• At 18-30 years old it is better to eat 3000 calories per day;
• For men aged 31–50 years, 2800–3000 calories will be enough;
• Men over 50: 2400 – 2800 calories per day is enough.

Mifflin Formula - St. George for men.

10 x body weight (kg) + 6.25 x human height (cm) – 5 x (number of years) + 5

The resulting figure must be multiplied by the indicator of your physical activity from the table:

• 1.2 – no physical activity or it is minimal;
• 1.375 – three workouts for the whole week;
• 1.4625 – do sports 5 times a week;
• 1.550 – intense training all week, except weekends;
• 1.6375 – regular workouts every day;
• 1.725 – intense training every day or more than 1 rub. in a day;
• 1.9 – daily training combined with hard physical work.

Harris-Benedict formula for men.

As for the Harris formula, the norm is calculated as follows (do not forget that this calculation has a small 5% error):

66.5 + 13.75 x body weight (kg) + 5.003 x human height (cm) – 6.775 x (how old)

As in the Saint-Geor formula, the result obtained must be multiplied by your physical activity indicator.

Calorie intake per day for weight loss.

It is easy to calculate the daily calorie intake per day for weight loss, given that you have already chosen the appropriate option for yourself from the lists above. To lose excess fat, remove 20% of the calories from the resulting option.

For example, you determined that your calorie intake = 2000 cal, which means we subtract 20% from this value and get:

2000 cal – 20% = 1600 cal

Do you want to lose weight very quickly? Remove 40% from your norm:

2000 cal – 40% = 1200 cal

See, it's simple! 🙂 Try to maintain the number of calories consumed at least 1200 (the minimum value to provide the body with energy). Believe me, consuming 1200 calories a day will help you lose weight very quickly.

Track your weight loss results, take daily measurements in your workbook:

1. How many calories did you eat;
2. What is your body weight.

If you buy food products that are labeled not with calories (Cal), but kilojoules (J), use this comparison: 1 Cal = 4.184 J.

Daily calorie intake for children.

We have figured out the daily calorie intake per day for women and men. Let's talk about the daily calorie intake for children.

Based on age, the daily norm is as follows:

1. From 6 months to 1 year – 800 calories per day;
2. If the child is 1–3 years old, 1300–1500 calories are enough for the body to function properly;
3. 3 – 6 years 1800 – 2000 calories will be considered the norm for children;
4. When children are 6 to 10, they will need 2,000 to 2,400 calories per day;
5. And at 10–13 years of age, the daily norm increases to 2900 calories per day.

In the following age intervals, the norm for children is equal to the norm for young men and girls.
It is worth paying attention to the quality of the food you give your child. The diet must include fresh fruits and vegetables, cereals. But there should be less sweets and baked goods. Flour products, sugar, confectionery sweets from the store are real POISON 👿 for a child’s body. Nowadays there is so much stuff in the store: chips, lollipops, various sweet drinks. We need to protect our children from this poison.

Some children are very active, and their bodies are growing, so the need for energy is increased. Others behave calmly, and the daily calorie intake may be lower. Parents must themselves determine the daily intake of a little person. It's quite easy to do!

See how much energy is spent on various activities:

• calm video games - consumption of 22 calories per hour;
• active video games - consumption of 150 calories per hour;
• bicycle racing - 118-172 calories/hour;
• skateboarding – 74-108 calories/hour;
• slow dancing lessons – 100 calories/hour;
• even sleeping takes 13-19 calories/hour;
• inactive TV viewing consumes 15-22 calories/hour;
• doing homework requires 20 calories for every 15 minutes of work;
• regular laughter consumes 10-40 calories every 15 minutes.

Table for calculating daily caloric intake.

For convenience, we have provided a table for daily calculation of calorie intake per day for women, men and children.

The daily calorie intake per day for women, men and children will differ dramatically. However, creating the right diet for yourself is quite simple:

• Determine your current weight. To lose weight, the daily amount of calories should be less than if you need to gain weight;
• select the desired norm from the above tables based on the number of calories consumed and adjust it as necessary;
• measure and record your calorie intake and body weight daily;
• After a while, look at the result and, if necessary, adjust the daily calorie intake per day.
• Be sure to monitor the quality of the food you eat;
• Remember the proportions of proteins, fats, carbohydrates.

Do you want to have a healthy and strong body, never get sick and be slim? Follow three simple rules:

1. Carry out a comprehensive cleansing of the body, starting with the intestines;
2. Switch to eating raw plant foods without heat treatment and without mixing;
3. Spend once a week fasting days hunger strikes.

You can ask me any question.

How many people can boast that they eat without restrictions on sweets and count carbohydrates, but do not gain weight? Most often, the opposite happens (especially for the fair half of humanity).
We sit on different strict diets, we sometimes starve, but the weight decreases very slowly or even increases by several units. And some lucky women still manage to lose weight, but it is extremely difficult to keep the scales at the same champion level; it treacherously returns back.

What's happening? What's the matter? Often the reason excess weight and the problem with its elimination is slow metabolism (metabolism). Therefore, in order to lose weight, we do not tape our mouths shut, but establish metabolic processes in the body and speed up metabolism. And now, in order.
What is metabolism
Metabolism or metabolism are various chemical processes (reactions) inside the body associated with the processing of nutrients supplied with food, converting them into simple small particles that can penetrate into cells and releasing energy for normal life. As well as ridding cells of unnecessary waste elements and supplies building material. All processes take place in cells and intercellular fluid.
A slow metabolism is a low metabolic rate in the body, which means fewer calories burned (converting nutrients into energy) over a period of time. Therefore, in a situation with excess weight and a slow metabolism, unspent calories are stored in reserve, forming cute folds and double chins.
What factors influence metabolism
Age. Over the years, your metabolic rate decreases. Therefore, the older you get, the more difficult it will be to lose those extra pounds. With age, you need to be even more careful about your lifestyle, nutrition and habits. Gender. Men have a much faster metabolism than women. This is explained by the high presence of the hormone testosterone, which contributes to the formation and maintenance of muscle mass. And for vital activity and normal muscle function, much more energy is needed than for fat layers. Heredity. Diseases and metabolic disorders can be congenital. This is due to malfunctions in genes. Diseases of the thyroid gland. Metabolic intensity decreases in diseases that lead to decreased thyroid function. Weight and height. The greater the body weight, the more energy is needed to maintain it and, accordingly, the higher the number of calories burned. Therefore: the larger the person, the faster the metabolism. Activity. Affects the rate of metabolic processes and the level of physical activity. The more we move, the higher the metabolic rate, as the need for energy increases. Stress. Prolonged exposure to stress, nervous tension and depression also leads to a decrease in metabolic rate. This also includes stress in the body due to lack of sleep and fasting.
In order to lose weight, you need to take into account all these factors, know your metabolic level in a state of rest and, accordingly, calculate a number of necessary actions to achieve a positive result.
Metabolic level calculation and diet adjustment
To properly manage your diet, you first need to calculate your resting metabolic rate (RMR), which is often confused with your basal metabolic rate (BMR). We will calculate RMR based on the most accurate this moment Mifflin St Jeor formula, which takes into account weight, height and age. It looks like this:
RMR for women = 9.99 x Weight in kg + 6.25 x height in cm - 4.92 x age in years - 161
RMR for men = 9.99 x Weight in kg + 6.25 x height in cm - 4.92 x age in years + 5
Diet adjustment
The calculated RMR shows how many calories our body needs during rest, and to calculate the daily calorie intake to maintain current weight, it remains to take into account the level of physical activity. To do this, multiply the RMR by the corresponding indicator in the left column of the table:

Therefore, to get rid of extra pounds (if there are no diseases or pathologies), you should:
Count the number of calories you consume per day, writing down the calorie content of each meal. Calorie tables for many foods can be found by entering a few words in a search on the Internet or in specialized literature. Do not exceed the daily calorie intake, calculated using the above formula and multiplied by the indicator of physical activity. Accelerate metabolism. Read on to find out how you can do this. How to eat to speed up your metabolism
Firstly, you need to eat often, so that the interval between meals does not exceed 3-4 hours and in small portions. You can have snacks in between, but not buns and pies, but nuts and fruits. Secondly, don’t overeat! You shouldn't fill your daily calorie intake in one sitting. It should be evenly distributed among all meals and snacks throughout the day. Thirdly, pay attention to the quality of food. Eat more fresh fruits, herbs, vegetables that contain a lot of fiber, complex carbohydrates, vitamins and minerals. It is advisable to exclude very fatty, smoked, salty and high-sugar foods. Limit flour. By reducing carbohydrate intake, more calories are burned and fats and proteins are converted into glucose, which is necessary to replenish the body with energy. It is also necessary to exclude alcohol. It greatly slows down the metabolism. Fourthly, under no circumstances resort to strict diets or fasting. Since the body in this case experiences stress and reacts to it by reducing metabolic processes and accumulating a strategic reserve. At the same time, the cells do not receive enough nutrients, which leads to the development of many diseases. Drink enough cold water
Pay attention to how much pure water you drink per day (not counting tea, coffee, juices, etc.). The daily intake should be at least 2 liters. Water takes part in all chemical processes in the body, so due to its lack, metabolism slows down.
Why should you drink? cold water? To warm it up to body temperature, the body will need more energy, which means more calories will be burned.
We accelerate metabolism with physical activity
The less physically active you are, the slower your metabolism. Therefore, to speed it up, we try to move more; we need exercises that increase the heart rate. By performing them at a continuous, intense pace for at least 30 minutes, you can speed up your metabolism, improve blood circulation and burn some calories. We run in the mornings and/or evenings, ride a bike, walk quickly for at least 35-40 minutes, climb the stairs, do gymnastics. If you have previously led a sedentary lifestyle, start small.
In the long term, strength training (i.e., exercises using weights) is a great way to speed up metabolism. Weight training helps build muscle. To maintain them, you need significantly more calories than for body fat (for 1 kg of muscle, approximately 73 calories per day more than for the same weight of fat). Therefore, the higher the percentage of muscle mass relative to fat in your body, the more intense your metabolism.
Also, actions that stimulate metabolic processes include: regular sex, massage, contrast shower, taking a hot bath (staying in it for no more than 10-15 minutes), wet rubbing, visiting a bathhouse or sauna. As well as walks in the fresh air and sunshine.
Myths and prejudices related to metabolism
There is an opinion that there are foods (for example, grapefruit, celery, pineapple) that burn fat.
It is a myth. In fact, there is only a high thermic effect of food. This is when the body expends a certain amount of energy to digest and assimilate a certain product.
Products containing complex carbohydrates (raw vegetables), fiber, proteins, the processing of which requires a lot of energy. Low thermal effect in products that are absorbed almost immediately, such as sugar, alcohol. Tea and coffee perfectly stimulate metabolism.
No. Drinking such drinks gives only short-term results, slightly accelerating metabolism. Also, do not forget about the negative effect of excess caffeine consumption. Therefore, if you are a coffee lover, you should limit yourself to 2-4 cups a day.
On the other hand, green tea is an excellent alternative to coffee. Due to the combined effect of catechins and caffeine, green tea has an excellent effect in accelerating metabolism and, accordingly, burning fat. Instead of sugar, it is better to use substitutes.
This is not recommended, since not only does it not contribute to weight loss, but it can also harm metabolic processes in the body. A few warnings: Intense exercise is contraindicated for pregnant and nursing mothers physical training, hot bath, contrast shower, sauna. And the daily calorie intake is much higher. For questions about accelerating and improving metabolism, it is better to consult your doctor. You should not use smoking to lose weight. Even if it reduces weight, it is insignificant, and the harm done to the body is serious. Do not overdo it in your zeal to part with extra pounds. You can't lose weight suddenly. Losing more than 0.5 kg per week is harmful to health. Therefore, before changing anything in your diet or physical activity, consult a specialist. Don’t forget that the lower your weight, the slower your metabolism.
By following these recommendations, you will always be the envy of your friends, eating for pleasure, but not gaining weight.

The main mistake people make when losing weight is counting calories. To lose excess weight, a person should monitor how much fat, protein and carbohydrates he eats per day, and drink more water. And exhausting diets in this case are not an option. About this in an interview with the correspondent. Olga Dekker, a famous nutritionist from Moscow, told RIA PrimaMedia.

- What mistakes do people make who want to lose weight?

The main mistake is counting calories. You can take a plate of porridge, which will have 700 calories, or a plate of fish, which will also have 700 calories. But if you eat porridge, you will not lose weight. And if you eat fish, you will definitely lose weight. So it's best to keep track of how much fat, protein and carbohydrates you consume per day. At the same time, it happens that people go to extremes: they either completely eliminate carbohydrates or eliminate fats. But it's harmful. After all, our body needs fats, proteins, and carbohydrates.

The second mistake that people who are losing weight make is to look at the norms for fats, proteins and carbohydrates for ordinary people. And then ask why they can’t lose weight. But for people losing weight, for those who want to maintain weight, and for those who are healthy, the diet should be different.

It turns out that you need to select a diet depending on how much a person weighs and how active his lifestyle is?

The diet depends on how quickly a person wants to lose weight. Many people choose a mode of slow weight loss so that the skin has time to tighten and stretch marks go away. Sometimes a person has health problems, doctors restrict his diet. This all needs to be taken into account. Accordingly, you need to select the menu so as to maintain the norm for fats, proteins and carbohydrates, and in no case harm your health.

- How many times a day should you eat? Is three times enough, or do you need afternoon snacks and other snacks?

When I conduct an individual consultation for a person, I pay attention to what time he wakes up, what his daily routine is, and when it is convenient for him to eat. I look at how this relates to the physiology of his body. And I try to get at least four meals. But, if a person has an irregular working day, for example, he gets up at 06.00 in the morning and goes to bed long after 02.00 at night, then he should not starve in order to lose weight. He can eat seven or eight times. The main thing is to create a menu so that a person feels comfortable: he doesn’t go hungry and doesn’t overeat later.

- Does portion size affect the rate of weight loss?

The volume of the human stomach is 350 ml. At the same time, it has a certain structure: at the exit into the intestine it has a valve. And if a person eats no more than 350 ml, then the valve remains closed, gastric juice is produced, the food is crushed, for some time the valve opens, the food comes out and is absorbed in the intestines, then enters the blood and nourishes our cells. If a person decides to eat soup, a second course and wash it down with two mugs of tea, it turns out that it has exceeded 350 ml, the valve may not be able to withstand it. The first thing that happens is the stomach stretches down and forward. It begins to put pressure on our internal organs, especially the pancreas and intestines. Therefore, portions should be sufficient, but not exceed 350 ml. 350 ml is soup and main course. You can leave tea or coffee for later or drink it before meals if you really want to.

- When is it better to eat fruit: before or after meals? And is it possible to lose weight with their help?

Fruits are carbohydrate products. You won't be able to lose weight on fruits because there won't be a balance of proteins, fats and carbohydrates. Therefore, if we eat fruits, we need to eat protein. For example, I sometimes eat cottage cheese with peach for breakfast. Everything is balanced. Fruits are healthy, but if we go to extremes and eat only fruits in large quantities, in kilograms, then it doesn’t work out very well.

People also often eat grapes and melons, which cause fermentation in the stomach. It is better to eat them separately as an independent food. I don't recommend it after eating. I don’t recommend eating fruit in compotes, it’s pure carbohydrate. It is absorbed into the blood very quickly and increases sugar levels. It is better to eat fresh fruits and vegetables.

- Many people, wanting to lose weight, squeeze lemon juice into water in the morning and drink it on an empty stomach. This is useful?

I recommend drinking alkaline water on an empty stomach. And after eating, if you haven’t eaten much, you should definitely drink a sour drink: coffee or lemon water. It promotes digestion. After all, when a person is hungry, gastric juice is produced, and it is sour. If you drink something alkaline, the process of digesting food will go slower. If it's sour, it will speed up. You should not drink sour things on an empty stomach. We “acidify” our body. This leads to gallstones and kidney stones.

- What would you advise those who have already had dinner, but want to have a snack before going to bed because they are very hungry?

It all depends on the amount of food eaten for dinner. If it’s 100 ml, then, of course, you can eat an apple or drink kefir at night. The big myth is that you can’t eat after 18.00. Of course, metabolism is faster in the first half of the day than in the second. But every person has a different schedule. Someone works at night and wakes up at 15.00. And how can he not eat after 18.00? Therefore, you need to select nutrition to suit each person’s daily routine. And there is nothing wrong with eating something at night if your body asks for it. But it is better to choose foods that will promote weight loss. Balance, make sure that your diet contains a certain amount of proteins, fats and carbohydrates throughout the day. It doesn't matter what time you eat them.

- Is it useful? sports nutrition? Can it replace regular food?

If you have the opportunity to fry an egg for breakfast, make it more protein, without the yolk, then it is better to eat it. If you don't have time, you can drink a protein shake. You just need to pay attention that the composition of this protein shake is more natural, so that it includes vitamins, minerals and enzymes. Enzymes help digest protein.

When a person works out at the gym, he can’t bring scrambled eggs with him, so he drinks a protein shake. And that's okay if you want to build muscle. But there is no need to go to extremes and think that it is worth living only on sports nutrition.

- What about alcohol? For example, many people say that beer makes you fat. Is this really true?

Any alcohol, including beer, is a diuretic. Roughly speaking, you drank one glass of beer and went to the toilet with two. Where did your body get the second glass of liquid? He took this water from your cells. Accordingly, alcohol is harmful. But it is harmful when we do not replenish this fluid. If you drank a shot of vodka or a glass of beer, but before that you drank an additional glass of water to your norm, you know that it is precisely that water that the beer will take away from you. Therefore, you can prepare. If you want to lose weight, you should know that alcohol contains no proteins, no fats, no carbohydrates. It's just calories. Accordingly, it does not affect our diet in any way. If you had an ideal balance of proteins, fats and carbohydrates during the day, and you have a reserve of calories up to the recommended daily allowance, then you have the right to drink alcohol, knowing that you stocked up on water in advance.

Alcohol, Thematic illustration. Photo by: RIA PrimaMedia

Regarding the beer belly, very often people have fat on the outside within normal limits, but fat on the internal organs increases rapidly. This is due to simple carbohydrates. And the organs have nowhere to go, they rush down and forward, stretching the abdominal muscles. So getting rid of a beer belly is easy. You need to replace simple carbohydrates with complex ones, increase the amount of protein and the amount of water consumed per day.

-Are drinks for ladies, such as martinis and champagne, also harmful?

The bubbles in champagne are carbon dioxide, which our body doesn't really need because we exhale it. If your love for champagne is not strong, you can replace it. Martini is a sweet tasting drink. It contains a certain amount of carbohydrates. But you can adjust them based on your balance. Yes, you are losing weight now, but you counted that during the day you ate a certain amount of carbohydrates, proteins and fats. You have the right to drink a martini if ​​you have previously stocked up on water, that is, you have drunk it in excess of the norm.

- How much water should you drink a day?

For a healthy person - 30 ml per 1 kg of weight. If you want to calculate your norm, multiply your weight by 0.03. If a person loses weight, during this process many toxins enter the blood, and in order to remove these substances, you need to increase the norm, just a little: 40 ml per 1 kg of weight. Count quickly: multiply all your kilograms by 0.04. And we get: some have 2.5 liters, others 3.5. If you get a very large number, for example 5 liters, you shouldn’t immediately fill yourself with a 5-liter bottle. You need to maintain a drinking regime. You need to add it little by little: today 1 liter, tomorrow another half a liter, then another. And look at the condition. When you increase the amount of water you drink per day, your weight will already go down. Fat is water and energy. Accordingly, the body understands that it does not need to stock up on this water. The water comes in and he starts giving it back. Weight decreases and water intake decreases. While you are increasing your norm, the weight is already going down, and perhaps you will stop at 3 liters.

It is also important to understand what should be considered water and what should not. Carbonated water is acidic for the body. And even fish cannot live in an acidic environment. And our cells, like fish, don't do well when we drink carbonated water. Sugar is also often added to carbonated drinks. Labels always indicate the energy value per 100 ml of product. You see that in Coca-Cola, in juice and in other drinks there will be zero protein, carbohydrates from 10 to 12 grams, zero fat. And some calories. If we take a glass with a volume of 250-300 ml and pour this drink into it, which contains 11 grams of carbohydrates per 100 ml, multiply 11 grams by three, we get 33 grams of carbohydrates. For comparison: one teaspoon of sugar contains 4 grams of carbohydrates. Divide 33 by 4 and get approximately 8-9 tablespoons of sugar.

Sparkling water, Thematic illustration. Photo by: RIA PrimaMedia

The same applies to juice for children. After the kids drink the juice, they get a huge amount of energy, and the doctor says: hyperactivity, give the child pills. So wouldn't it be easier to control the amount of sugar or give it clean water or make homemade fruit juice?

- As far as we know, you have a blog on the Internet, which is subscribed to by 160 thousand people.

Yes, it's called negoloday.ru. I give in it useful tips for those who want to lose weight. I'm currently working on an article about salads. I am writing about why, when we eat them, we cannot lose weight.

- People who are losing weight often eat nuts. Can I use them?

Nuts are a good product, if they are not salted or fried. It is better to eat them raw. Many people think that nuts are a protein product. In fact, you can squeeze oil out of the nut. We classify nuts as fatty foods along with seeds, olives and olives.

- What about seafood? On the one hand, they contain a lot of protein, but you can also get poisoned.

You need to maintain the norm and try to eat no more than 30 grams of protein per meal. For example, 100 grams of mussels contain 30 grams of protein. So when I say eat 30 grams of protein per meal, I'm not talking about the volume of, say, whelk, but the volume of protein in the whelk. Seafood is a good product. Especially the Far Eastern squid. It contains a lot of protein, but it is cheaper compared to meat and fish, so you should pay special attention to it.

Squid, Thematic illustration. Photo by: RIA PrimaMedia

- How many kilograms do you need to lose per month so as not to harm your health?

I am not a supporter of emergency weight loss. For example, someone who is overweight is 12 kg, they will go away in three months. If a person weighs significantly more, then about 20-30 kg can be lost in a month. The kilograms farthest from the spine go away faster. The closer to the spine, the more difficult it is for the body to release these reserves.

- For whom was therapeutic fasting developed?

Such technologies exist, but, in my opinion, there are more gentle cleaning methods. And if we first prepare our body for this therapeutic fasting, it will be much better. A person weighing 140 kg, sharply starving, can release so many toxins into his blood, and then experience a crazy headache. There should be no weight loss without water. If your fasting includes water, great. But an overweight person should not plunge headlong into therapeutic fasting. First you need to bring your body closer to normal, and then cleanse yourself with therapeutic fasting.

- They say that exercise on exercise machines is not very useful for losing weight. Is it so?

If a person is overweight by more than 10 kg and goes to the gym on his own without a trainer, he risks putting stress on his joints and heart. You need a gentle load or a trainer so that he can choose the appropriate exercises for you.

If a girl wants to gain muscle mass, the body understands: yeah, the load has increased. To pull this load, we need muscles. At the same time, the body thinks that a woman has a non-female task, and then why does she need female functions. The result is increased testosterone levels. And this affects health: early menopause and reproductive functions may decrease.

- Is it worth it to engage in eco-nutrition?

If there is an opportunity, why not. It is much healthier to eat homemade vegetables, berries, etc. But if not, it makes sense to think about enriching your body with additional substances: vitamins and minerals.

Let us remind you that on May 23 Olga Dekker became a guest of the live broadcast PrimaMediaLIVE. Within an hour, the nutritionist revealed all the secrets of losing weight.

After a low-calorie diet, many people gain weight again. And it's not a lack of willpower or bad eating habits. This happens because the body strives to return to a set amount of fat.

A given amount of fat is a certain level of adipose tissue in the human body.

This amount is strictly individual and depends on genetics, activity level, etc. But whatever it is, the body will try to keep this amount unchanged.

How the body stores fat

Metabolic slowdown

The further you go from your fat target, the more your body prevents further fat loss by forcing your energy system Biology’s response to dieting: the impetus for weight regain. work as efficiently as possible. Mitochondria, the cells' energy sources, begin to produce more energy from less fuel.

At the same time, your metabolism slows down, the amount of energy you expend on normal activities decreases, and even the thermic effect decreases. Effect of circadian variation in energy expenditure, within-subject variation and weight reduction on thermal effect of food. food - the number of calories you spend to digest food.

And the more fat you lose, the more efficient your body becomes. Moreover, the more often you expose your body to such a test, the better it learns to conserve energy. That is, on your fourth attempt to lose weight on a low-calorie diet, fat will go away much more slowly than in the first three.

Hunger hormones

When you lose weight, your fat cells shrink in size, triggering the secretion of leptin, a hormone that makes you feel full.

Study Leptin signaling, adiposity, and energy balance. showed that during a calorie deficit, the fall in plasma leptin levels exceeds the rate of decline in fat stores. Moreover, this level remains low for some time after the weight has stabilized. This means that even after finishing the diet, you will find it difficult to get enough.

At the same time, a calorie deficit causes increased levels of ghrelin, a hormone responsible for the feeling of hunger. Thus, you constantly feel hungry, meals do not bring satiety, while your body conserves energy - ideal conditions for weight gain.

And when you stop dieting, you not only return to your old weight, but you also gain even more.

Why do you gain weight after dieting?

The set amount of fat we talked about above is determined by the number and size of your fat cells. When you stop dieting, the shrinking fat cells become larger again. In theory, this should tell the body that the weight has been restored and there is no longer a calorie deficit, so you can stop saving energy.

However, the experiment Weight regained after sustained weight reduction is accompanied by suppressed oxidation of dietary fat and adipocyte hyperplasia. proved in mice that rapid weight restoration after weight loss provokes the formation of new fat cells.

The more fat cells you have, the smaller their average size. Lack of fat cell size and reduced leptin levels signal to the body that the amount of fat is still reduced, so your body continues to conserve energy. All this causes you to accumulate even more fat than before the diet.

It turns out that in order to really lose weight, you need to avoid a sharp slowdown in metabolism during the diet and properly return to your normal diet after it. Let's look at three strategies that will help you lose weight without slowing down your metabolism and get back on track without gaining fat.

Three strategies for effective weight loss

1. Find your calorie deficit

First of all, you need to figure out how many calories, proteins, fats and carbohydrates (FFA) you consume without any restrictions. For three days just count nutritional value everything you ate, on paper or in a special application.

Then determine how many calories you need to consume to lose fat without slowing your metabolism. Try the simplest method: take your weight in kilograms and multiply by 26.5. For example, if you weigh 60 kg, you would need to consume 1,590 kcal to lose weight.

Do not take this value as absolute truth. This is just a starting point, a rough number to start with.

To find your calorie count, you need to carefully monitor your condition.

If you feel a loss of strength and constant hunger, then you need to slightly increase your calorie intake, otherwise the deficiency will lead to adaptation and a slowdown in metabolism.

If you feel great and are not hungry, you can, on the contrary, reduce your calorie intake, but it is advisable to do this gradually, since a rapid transition will again slow down your metabolism.

2. Use a reverse diet to recover.

Once you reach your goals, it's time to increase your calorie intake. However, a rapid transition to increased caloric intake can lead to the formation of new fat cells and excess weight gain. To avoid this, use a reverse diet.

The essence of this diet is to gradually increase calorie content by 80–100 kcal per day. This approach allows you to speed up a little, slowed down after a long calorie deficit, return to your nutrient norm and at the same time not gain excess weight.

The specific gain depends on how big your calorie deficit was, how you feel, and how afraid you are of gaining weight when you end the diet. If you've created a large calorie deficit, are feeling weak, and aren't afraid of gaining some fat after coming off the diet, you can take a big leap and quickly add 200-500 kcal.

If you feel good on a diet and don’t want to gain an ounce of excess fat, increase your caloric intake very carefully. For example, increase the amount of carbohydrates and fats in your diet by 2-10% every week.

3. Find small victories to strengthen your resolve.

We have already said that constant jumping from low calorie diet adding to your regular diet will only worsen your results. Therefore, try to avoid disruptions.

Physical discomfort from a lack of calories must be compensated for by mental satisfaction. You can't survive for long on the mere anticipation of results - you need small victories every day.

Eliminate situations that make you feel guilty and take away small joys.

For example, if you constantly go out established norm carbs, why don't you just increase it?

When you understand that you are able to follow a diet and stay within your norm, and at the same time you feel good, there is no weakness or wild hunger, you begin to enjoy the process, and this is the key to a long-term diet with sustainable results.

A note on a fairly common question in the fitness environment, which sometimes confuses even seemingly experienced athletes who are not in the first day of self-defense school against their main opponent - themselves.

The question is simple:

Should I increase my daily requirement in calories, the number of calories that I “burned” during daily physical activity?(most often there is a concern about compensating for the calories burned during the workout).

We are talking about the so-called “Net Calories” or “Net Calories”. And yes, going on in many letters, I assume that you still count your target calories coming from food, and do not point your finger at the sky, focusing on intuition and hunger (in the hope that the body is smarter, it itself knows what and how much and when to need to). After all, this kind of trust may result in not entirely expected reactions and consequences, if only because, for example, the human body (I consider the brain to be a total element of the body) estimates the balance of calories (intake and expenditure) based on an analysis of the last 3-4 days, and corrects the hormonal regulatory chain in the brain, in terms of regulation of adaptation mechanisms, feelings of hunger, energy efficiency, etc.

A selection of articles about energy consumption:

1. About the contribution of fats and carbohydrates to energy supply during physical activity and more
2. Varying NEAT by Daytime Occupation Type
3. How many calories do muscles, organs and tissues in the human body spend on average?
4. Mental calories or how many calories are spent during mental work
5. F.A.S.T.E.R. Study or is it possible to “burn” more fat during training?

Conventionally short answer: NO, as a rule, it is not necessary, but on condition:

what is the starting point, you take not just the basal metabolic rate parameter (BMR; resting metabolism, i.e. a parameter that tells you how many calories you need if you just “lie down, breathe and blink occasionally”), but the total number of required you calories, taking into account all the main basic parameters (BMR + EAT + NEAT + TEF; more about them will be discussed below);

if you know your individual maintenance caloric intake based on your actual level of physical activity (and this level of physical activity does not change dramatically; this is radically if you are from the category of people leading a sedentary lifestyle, suddenly jump into the category with light (workouts 1-3 days/ week), moderate (workouts 3-5 days/week), high (workouts 6-7 days/week) or extreme activity (2 times a day), or between any of these, if the level of current activity has changed significantly, then having your individual values, you will be able to adjust the parameters you need based on the dynamics of changes in your target weight, i.e. by analyzing weight changes over 3-4 days, you will be able to reduce or increase the total daily caloric intake by 100-150 kcal, and monitor the dynamics further, controlling the necessary according to the goal, speed of weight loss/gain/maintenance). Ideally, you should plan an initial measurement of your individual activity level with a reference to the expected total activity of the future diet (i.e. provide a similar training volume and overall level of physical activity, which is expected depending on your immediate goal: weight loss/maintenance/gain);

1. Calculate your support using any simple formula available on the Internet (or use 31-35 kcal/kg). These values ​​(31-35 kcal/kg) already include approximately 60 minutes physical exercise+ normal daily activities/activities. In general, women, as well as people with the so-called. "slow metabolizers" should use the lower figure of 31 kcal/kg, while men and "fast metabolizers" can use the figure of 35 kcal/kg for calculations as a starting point for maintenance calories. By the way, the question of “fast” / “slow” metabolism is mostly a subjective assessment, formed on the basis of your experience of past diets, it is simply an individual assessment in planning the dynamics of weight loss and calculating the required energy.
2. Based on this, calculate the target supporting BZHUK:
   - protein not higher than 2 g/kg (higher makes no sense... and the question is not harmful): 2/3 animal sources, 1/3 plant sources (i.e. this ceiling of 2 g/kg includes all types of protein, both vegetable and animal);
   - fats 1-1.1 g/kg (fat basket is balanced);
   - target balance non-deficient Supplement calories with carbohydrates.
3. Learn to fill this BZHUK with norms and whole foods (remember to eat non-starchy vegetables and fruits... the guideline for every 1000 kcal is one serving of vegetables and fruits... one serving is roughly the size of your fist).

1. 3-4 weeks (you can do 2 weeks, but in 3-4 the information content of the data will be more accurate) maintain your usual level of activity, and just eat it... and record your weight... Weigh yourself every morning on an empty stomach after using the toilet, and track your weight dynamics for 3- 4 day period and calculate the average value (arithmetic mean). Let me explain why it is advisable to do this more often than once a week: sometimes weight jumps occur (commonly during the day) or again as a result of CD, weekly weighing can greatly affect both the objectivity of the weighing result and motivation, and therefore for some it is more convenient to weigh more often , and weight dynamics over a 3-4 day/week/month period should be calculated using the arithmetic mean. Over time, when the “cockroaches” begin to move synchronously with the carrier, those losing weight begin to take this process more calmly, without obvious fanaticism, but you still need to start somewhere. For very emotional girls, or whoever is more comfortable, there is also a method for recording weight dynamics in relation to monthly cycle(but this is a rather long process): we record the weight once a month, ideally on the same specific day of the cycle, and then track changes from month to month, or weigh ourselves on a weekly basis, i.e., for example, the first the week of the cycle of the current month is compared with the first week of the cycle of the previous month, the second week of the current month is also compared with the week of the previous month, and so on, and specific conclusions about the dynamics of the process are drawn based on comparisons of the readings obtained in the previous month ( what not to do So this is to compare, for example, some day, for example, the first week of the current month, with the same day of the second/third or fourth week of the last month, because the body at different periods of time can retain different amounts of water, which ultimately will not make it possible to do what or adequate conclusions about the current dynamics of the process))…
   As a result, we look at the overall dynamics... if the weight grows on the 3-4th day... then we reduce the calorie content by 100-150 kcal and monitor further... if the weight falls... then we add approximately the same number of calories... the main goal is to achieve the determination of such a state.. in which the weight does not grow or fall... this will be the individual maintenance calorie content +-... which will allow you to ultimately calculate the arithmetic average and get your level of real support... including per 1 kg of weight.

Or if you used appropriate formulas that take into account your current/intended activity type to base your estimated daily calorie needs;

A little about the most popular formulas

• Harris-Benedict Equation

Adapted formulas from famous characters from the world of global fitness:

You can easily find the descriptions of the most popular calculation formulas listed under the spoiler using the corresponding links in the text, and on the World Wide Web (for example, there is a clear description here or somewhere else). And yes, the obtained values, again, are only a guideline from which you should build and adjust the parameters you need based on the dynamics of changes in the target weight, i.e. By analyzing weight changes over 3-4 days, you can reduce or increase the total daily caloric intake by 100-150 kcal, and monitor the dynamics further, controlling the rate of weight loss/gain/maintenance required according to the goal.

To make the picture simpler, you can use a combined multifunctional calculator from orlcam, which calculates using 6 basic formulas (you can calculate each separately or display the arithmetic average): Harris-Benedict (Original & Revised), Mifflin St Jeor, Katch-McArdle ( Original & Hybrid), Cunningham, or you can enter your own values ​​(even though it is on English language, it’s quite easy to understand, well, as a last resort, use Google - or Yandex - online translators):

There is also a fairly good calculator IIFYM Macro Calculator on the website ifym.com.

So why shouldn’t you try to adjust your daily calorie needs by the number of calories burned during the workout?

Therefore, in the cases indicated above, your energy costs for physical activity are already included in the daily calorie requirement (TEE; Total Energy Expenditure), since it already includes: data on the basal metabolic rate (BMR; Basal metabolic rate), the thermic effect of activity (EAT; Exercise associated thermogenesis), the thermic effect of food (TEF; Thermogenic effect of feeding), non-exercise activity (NEAT; Non-exercise associated thermogenesis).

TEE (Total Energy Expenditure) = BMR + EAT + NEAT + TEF.

You can read more about these variables (here or here, or just Google it).

I usually use the 31-35 kcal/kg rule (from Lyle MacDonald) for simplicity. Data values:

• take into account all the listed 4 variables that influence daily energy expenditure (BMR + TEA + TEF + NEAT), and
• already include approximately 60 minutes of exercise + normal daily activity).

In general, women, as well as people with the so-called. "slow metabolizers", it is recommended to use the lower value of 31 kcal/kg, and men and people with "fast metabolizers" can use the figure of 35 kcal/kg for calculations as a starting point for maintenance calories ("fast metabolizer" question) / “slow” is mostly a subjective assessment based on your experience with past diets, it is simply an individual assessment in planning the dynamics of weight loss and calculating the energy required).

Despite the apparent simplicity (and the absence of a difficult path through numbers to knowledge and weight loss) the rules “31-35 kcal/kg”, this is a fairly correct tool that allows you to radically simplify the entire process of finding the coveted numbers (moreover, you can calculate your estimated calorie support using any variety of the most popular formulas available and compare with the “31-35 kcal/kg rule”, in the end you will be convinced that that the difference in the results, as a rule, will not differ by more than a couple of hundred kcalories; and given that the values ​​​​obtained using formulas, you will still have to adjust in practice, based on your individual picture, then this error loses its meaning even more) , as a starting point for finding your individual maintenance daily calorie level. Yeah, I’m bringing you again to the fact that it’s better for you to calculate your individual daily caloric intake, and then use it, adding or removing a couple of hundred calories, depending on your dietary goals and the dynamics of the process.

Example:

What exactly will happen if you calculate your daily calorie needs taking into account your expected current activity, and at the same time, on the day of training, add the calories burned during training to your current target caloric intake?

Let's look at a simple example:

Let's say your BMR is something like 1400 calories/day.
Let's say you spend about 100 kcal/day on TEF.
Let's say you spend about 300 calories at your work.
Plus, let’s say, you spend another 300 calories on walking, chatting, not particularly physically active games, cooking, etc. (part of daily routine).
Let it take you another 500 calories for your workout.
In total, we get a TDEE of about 2600 kcal/day.

Let's say your goal is weight loss, and you chose 20% of TDEE as your deficit.
20% of 2600 kcal/day would be 520 kcal/day, which gives us a target caloric intake for weight loss of 2080 kcal/day (2600 - 520 = 2080). Those. This is exactly how much you need to eat to lose weight at the expected rate.

So, let’s say you worked out well today and spent as much as 600 kcal, and guided by the logic that this calorie gap needs to be compensated, you add to your 2080 kcal/day, these same 600 kcal spent. This manipulation ultimately leads us to the fact that you ate 2680 kcal/day, which is even higher than your non-deficit TDEE level of 2600 kcal/day. I think that further development of thought is not particularly necessary, it is clear that if the total calorie content, for example for the current week, is not in deficit (i.e. you will need to increase the deficit on other days, lowering it below 2080 kcal/day (these are just numbers from an example, and not a guideline for your diet)), then you will either get stagnant in your diet, or, on the contrary, you will gain weight.

Of course, you can use a non-linear diet technique (the so-called calorie rotation), and although sometimes it can be quite logical and convenient, I would not place high hopes on it, other than those related to the individual convenience of managing the diet (I wrote about this in more detail in the article “Rotation of calories, or about non-linear diets”). But in any case, remember the need to maintain a total weekly total of target calories (either for weight loss, or for maintenance, or for gaining muscle mass).

Regarding tracked calorie surplus and muscle growth (actually the same as maintaining body weight)

In addition to the correct training protocol, genetic predispositions, recovery strategies used, etc., one of the important components of growth is, of course, adequate caloric content of the incoming diet. And despite the fact that the calorie surplus required for muscle mass (MM) growth should not be excessively large ( we're talking about something about +100 to +300 kcal/day to your TDEE, depending on the athlete’s training experience (more details in Flexible diet - a guide for athletes: GAINING MUSCLE MASS), the presence of a surplus is mandatory for optimal muscle growth (this will provide the necessary amount -in energy for high intensity strength training, provide a sufficient amount of fat to maintain proper levels of testosterone in the blood, a sufficient amount of adenosine triphosphoric acid (ATP), necessary, including for protein synthesis, the necessary amount of glycogen for the synthesis of mRNA in the first 24-36 hours after strength training etc.). Accordingly, make sure that the total energy level expended on the training activity does not “eat up” your estimated calorie surplus.

By and large, all of the above recommendations for determining your “balance” (level of maintenance calories) and adjusting caloric intake depending on the current dynamics of changes in body weight are fully applicable to the growth of muscle mass. Those. it is necessary, to the level of your current and individual TDEE (okay, even if just calculated using a combined multifunctional calculator from orlcam, or another calculator/formulas/formulas), add the ones you need. surplus calories and monitor the dynamics of changes in body weight (from 100 grams to 1.5 kg per month, depending on training experience, age, gender, etc.), and your waist.

Conclusions:

In general, increasing your daily calorie requirement, by the number of calories you burned during training, only makes sense if you focus on the basal metabolic rate (BMR; resting metabolism, i.e., a parameter that tells you how many calories you need if you will only “lie down, breathe and blink occasionally”), or if your activity level has increased significantly relative to what was previously planned (from light (workouts 1-3 days/week) to moderate (workouts 3-5 days/week) week) or to high (training 6-7 days/week), or to extreme activity (2 times a day), or in between any of these), in the same cases when you calculated your target daily caloric intake with an equivalent to the level of expected activity (already taking into account training energy costs), and you do not significantly exceed this activity on a systematic basis, then there is no particular need to compensate for the caloric content expended in training.