5 min read
2026-02-14
The most common scenario. Calculate your daily requirement and create a deficit of 300-500 kcal. This will allow you to lose 0.5-1 kg per week.
For muscle growth, a calorie surplus of 200-400 kcal is required, with an emphasis on protein (1.6-2.2 g per kg of body weight).
Athletes use precise counting to "cut" before competition, gradually reducing calories while maintaining protein.
The body after illness or surgery requires an increased amount of calories and protein for tissue regeneration.
Calculate the needs of each family member, taking into account age and activity:
| Family Member | Approximate norm |
|---|---|
| Male (30 years old, office) | 2200-2400 kcal |
| Woman (30 years old, office) | 1800-2000 kcal |
| Teenager (15 years old, sports) | 2500-3000 kcal |
| Child (8 years old) | 1400-1600 kcal |
For eating disorders (consult a specialist)
If counting causes anxiety and stress
Children under 12 years of age (without a doctor’s prescription)
See also: BMI Calculator, Ideal Weight Calculator, Heart Rate Zones