Calorie intake per day - how to calculate? Tables for men and women

Daily calorie intake is the amount of energy the body needs to function and maintain metabolism. Reducing calorie intake by 10-15% per day leads to weight loss, while to gain muscle mass you need to increase the caloric content of the daily diet.

You can calculate the calorie intake either using the Harris-Benedict formula, or determine the average figure using the tables - they are presented below. However, ultimately, the formula calculation does not take into account that a person's caloric needs always vary.

Why do you need to count calories?

Kilocalories are a unit of measurement for the nutritional value of foods. It is also this indicator that measures the daily amount of energy consumed. Calorie intake is influenced by a person’s age, weight and gender, as well as their level of physical activity and diet. Any diet begins with determining the required number of calories. Even proper nutrition is based not only on the balance of food intake, but also on calculating energy costs. That is why calculating your daily calorie intake is an important step from which you should begin your journey to your dream figure. To lose weight, you need to expend more energy than you consume in food.

According to WHO recommendations, to maintain normal weight, the diet should contain no more than 30% fat, of which 10% are saturated fats, trans fats - less than 1%.

At the same time, for women to lose weight, it is necessary to almost halve the caloric content of dishes.

Possible errors when calculating calories

• Inaccurate calorizer data

As mentioned earlier, many programs contain recipes where the number of ingredients is written in pieces. Based on these indicators, it is impossible to know exactly the exact number of calories due to the uneven weight or fat content of the products in the finished recipe and in your version. Therefore, it is better to ignore such information and enter only your own numbers in the program or nutrition diary.

• Sample collection

It is not recommended to try the dish during the cooking process and, in principle, before the final weighing. Otherwise, it will simply not be possible to make an accurate calculation. You can add salt to the dish in a separate plate, right?

How to calculate your daily calorie intake

There are two methods: using standard tables or using the Harris-Benedict formula. Moreover, it is the latter method that is considered the most accurate. However, you need to understand that when preparing a dietary diet, much depends on the individual characteristics of the body. The needs of each person can vary within 20-25% of the data obtained when calculating using the formula. At the same time, the accuracy of the results is influenced by a lot of factors: from the temperature outside to the level of stress and the amount of sleep. So, if you want to clarify your daily calorie intake, you can use the simplest table. The spread is large: from 200 to 300 kcal, but this formula can be applied without taking into account the influence of additional variables. It is important to remember that to lose weight you will need to not only maintain calorie content, but also the balance of dietary fat in your daily diet.

Food delivery services

For some people, the salvation is ordering food through a food delivery service. You and a nutritionist calculate the required calorie content and diet composition and select a nutrition program from a variety of existing delivery services. Who is this method suitable for:

- for those who don’t like or don’t have time to cook,

— those who need a quick, but at the same time correct and lasting effect of fat burning or gaining muscle mass (preparation for significant events in life),

— for those who want to receive help (a kind of training in proper nutrition) in the first stages, and then continue to cook on their own,

- women after the birth of a child, when they need to lose weight properly, but have no time to cook,

- for those who are busy at work, when it is more important to focus on their career, but at the same time maintain a properly balanced diet.

Photo: istockphoto.com

Harris–Benedict formula

The authors developed the original version in 1919. To compile it, scientists studied 239 people of different genders and ages with different weights. Seventy years later, the formula was revised and refined. Now it is calculated using the following formulas.

For men

. 88.36 + (13.4 x own weight) + (4.8 x own height) - (5.7 x age). As a result, you will get the result of the required calorie intake.

For women

. 447.6 + (9.2 x weight in kilograms) + (3.1 x height in centimeters) - (4.3 x age).

In this case, the resulting results must be multiplied by the daily activity coefficient, which is determined depending on the amount of physical exercise within a week. If such calculations seem too complicated, you can use an online calculator: it will calculate everything for you.

How long do different types of drugs last in urine?

Drugs stay in urine; determination of time: it all depends on what type of chemical the addict uses:

1. Hashish, Marijuana with a single dose - from 5 to 8 days. With regular use – 2 months.
2. Synthetic drugs – Spice – up to 5 days. With constant use of the chemical - up to 1.5 months.
3. Mephedrone from the moment of one-time use - 7 days, with regular use - up to 2 months.
4. Heroin with a single dose lasts up to 2 days, regularly - up to 14 days.
5. Methadone, when used once, stays in the urine for up to 8 days; if a person uses the drug systematically, it lasts for up to 4 weeks.
6. Codeine remains in the urine for up to 2 days after taking medications containing this substance. If the patient takes Codeine systematically, it remains in the urine for up to 3 days.
7. Cocaine lasts 4 days with a single dose, and 3 weeks with regular use.
8. Methamphetamine, amphetamine stays in the urine for 9 days, with regular use up to six months.
9. Ecstasy remains in the urine for 3 days, if abused - 7 days.
10. LSD is detectable from the moment of a single dose for 3 days, with abuse - 7 days.

How long does another drug, for example one that has a sedative or hypnotic effect, last? Barbiturates persist in urine for 2 days. With a systematic course of treatment - up to a week. It will take 14 days for antidepressants to be eliminated.

Daily calorie tables

A convenient way to find out the required amount of caloric content of dishes is to use a ready-made calculation. Especially for you, we have compiled a convenient table taking into account your level of physical activity and age. Here you can see the calculation of daily calorie intake for women.

If the main goal is to lose weight, all indicators in the table can be lowered by 15–20%. For example, for a woman aged thirty with moderate physical activity, the daily calorie intake will be 1500-1700 kcal. It is important to remember that a kilocalorie deficit over a long period of time can lead to dystrophy and a number of other diseases.

Is the quality of calories consumed important?

If everything gradually becomes clear about the amount of energy required, then the situation with the quality of nutrients is somewhat more complicated.

A balanced diet should be structured as follows:

• proteins – 22-35%;
• fats – 22-35%;
• carbohydrates – 30-50%.

By giving preference mainly to fatty foods and reducing the level of protein and carbohydrate foods, you can expect a good gain on the scale in the near future.

If you get energy mainly from carbohydrates, then there will be a lot of it. If there is not enough protein and fat in the diet, you may notice unpleasant symptoms:

• anemia:
• weakness and drowsiness;
• degradation of the level of immunity, etc.

It is important to get balanced energy from all types of macronutrients (protein, carbohydrates and fats) to properly support your body.

Why do you need to calculate calories?

All food has a certain energy value. In accordance with age characteristics, gender and load level, the daily norm will vary from 1500 to 3000 kcal. The indicators will be different for women and men; children need energy not only for studying and playing, but also for growth. Further, with age, the need for calories decreases.

The number of calories for a woman is calculated according to her activity level, health status and goal, whether it is weight loss or weight gain. For those who play sports, it is possible to allow themselves to eat a little more, and if you tend to be overweight, it is recommended to take into account everything you eat.

Very often, women, due to their maximalism and strong desire to lose weight, go on a strict diet, severely limiting themselves in everything and starving. The body does not receive important macroelements, vitamins and minerals and begins to lose ground: the state of health becomes systematically poor and is accompanied by dizziness, and there is no mood. All this can negatively affect hormonal levels, the nervous and digestive systems.

I would especially like to note that the reproductive system also suffers.

Every female representative is very familiar with the phenomenon of PMS: at this moment the body desperately needs the hormone of happiness (serotonin), so whole bars of chocolate are used, which are snacked on chocolate candies and eaten with flour products. Such monthly momentary weakness, of course, will help to lift your mood for a short time, and will also be a “life preserver” on your sides and stomach, which you will then have to fight with renewed vigor.

First of all, counting calories is necessary to form proper eating habits. If you eat right and follow a regimen, monitor portion sizes and the balance of macronutrients, then you can stay slim all year long, maintaining your health and nerves.

How many calories do you need to lose weight?

There are quick, strict diets that reduce calorie intake. As a result, the body consumes only 1000 kcal per day and begins to rapidly lose weight. However, such a diet is only suitable for people in perfect health, only after consultation with an experienced specialist. But we do not recommend torturing the body. You can get rid of excess weight using gentler methods. What daily calorie intake is needed to lose weight? Depends on the initial data: weight, age, height, physical activity. The average caloric intake for women is 1800–2200 kcal per day. For intensive weight loss, you need to reduce it to 1300–1500 calories and add physical activity. To quickly lose excess weight, aerobic workouts are good: brisk walking, running, cycling, swimming, dancing. It is important to remember that the body receives energy from food. During fasting days, no training is allowed.

I don't want to count calories!

And you don’t have to count them! The nutritionist calculates the calorie content and composition of the diet (proteins-fats-carbohydrates) and translates all this into grams of food or any other easily understandable reference points (portion sizes in spoons, glasses, cups, etc.). Of course, when you are given recommendations in grams and you weigh your food for several days, this is the most effective option for correctly changing body composition, quickly leading to the desired result - minus 4 kg of fat per month (and we have already discussed that these are very real and safe numbers and goals). After several days of weighing food, you yourself will “by eye” begin to understand how much salad, meat or porridge you should eat!

There are simplified techniques that help you choose the size of food, focusing on visual cues - “the size of a fist,” “half a plate,” “like a golf ball,” and so on. Today we will tell you nutrition SECRETS for those who don’t want to count calories and bother!

Calories and proper nutrition

Energy is found in any food. If you want your body to maintain endurance longer, your diet must contain a lot of protein and complex carbohydrates. These foods digest slowly, keeping you full for a long time. This way you will be able to avoid overeating and not get tired during training. Slow carbohydrates can be eaten 2-3 hours before physical activity.

This is interesting: WHO recommends eating at least 400 grams of any fruits and vegetables per day, with the exception of sweet potatoes and other root vegetables with a high content of starch.

Protein can be obtained from meat, fish and dairy products. However, for those who plan to lose weight, Herbalife Nutrition Formula 1 protein shakes may also be suitable. High protein content, minimal calories (up to 96 depending on flavor) and vitamin and mineral complex per serving, as a rule, provide complete nutrition, saturating the body with energy and preventing overeating.

Calorie diets

We bring to your attention options for a balanced menu for one day with different calorie content. Depending on your physical activity, you can adjust it by adding or decreasing calories. This way of eating is an example of how you can eat throughout your life while maintaining good physical shape and health.

1300 calorie per day diet

Menu

• First breakfast: two rye breads with 1 tablespoon of strawberry jam, 50 g banana, tea/coffee with milk 1.5% fat;
• second breakfast: buckwheat porridge with water (170 g), 1 apple;
• lunch: chicken broth (200 ml), boiled chicken fillet (200 g);
• afternoon snack: cottage cheese 5% fat without sugar (150 g), tea;
• dinner: steamed hake (180 g), salad (200 g Chinese cabbage + 100 g cucumbers + 50 g carrots + 2 tablespoons olive oil), tomato juice (100 ml).

Review

Yulia, 25 years old, interior designer. Weight – 54 kg

“I haven’t tried any kind of diets. Now I understand that I tortured myself in vain. When I stopped living with restrictions and “made peace” with my body, the excess weight went away by itself. 1300 kcal is not enough for me. Such food is only suitable for a person who sits at home and does nothing. And I wander around the city, so I even got to the point of fainting. After all, scrupulously counting what you eat is also a kind of stress. At that time, problems with gynecology appeared, so I decided to give up the half-starved existence, although I lost five kilograms in two weeks - from 64 to 59. Still, it’s better to be healthy.”

1800 calories

Menu

• First breakfast: fruit salad (1 apple, 1 banana, 1 kiwi + 150 ml natural yogurt + 1 teaspoon honey), tea/coffee without sugar;
• second breakfast: omelet (two eggs and 100 ml of milk);
• lunch: buckwheat porridge on water (200 g), salad dressed with olive oil (200 g white cabbage + 100 g cucumbers + 150 g tomatoes + 2 teaspoons olive oil), baked cod (200 g);
• afternoon snack: cottage cheese casserole (200 g cottage cheese 9% fat + 1 tablespoon sour cream 15% fat + 2 tablespoons sugar), green tea;
• dinner: boiled chicken fillet/fish (hake) (200 g), salad (200 g Chinese cabbage + 100 g cucumbers + 1 tablespoon olive oil), tomato juice (150 ml).

Review

Igor, 32 years old, system administrator. Weight change - from 82 kg to 70 kg

“At some point, I felt that sedentary work was bearing fruit in the form of extra pounds. I noticed that it became harder to walk, and shortness of breath began to appear. I decided to count calories. At first it was a little difficult - not so much in terms of hunger, but morally: to be constantly on the alert, to watch every piece - I was not used to this. But after a week of “deprivation” I noticed the result - minus 3 kg. Given my low physical activity, I did not experience acute hunger, although the desire to “snack what I had eaten” periodically appeared. I was pleased with the result. I learned to be more attentive to what I absorb.”

2000 calories

Menu

• First breakfast: tea/coffee with milk 1.5% fat (15 g), milk chocolate (40 g);
• second breakfast: oatmeal with milk 2.5% fat (150 g oatmeal + 100 ml milk) with raisins (2 teaspoons) and nuts (2 tablespoons);
• lunch: soup with meatballs (250 ml), salad (100 g of Chinese cabbage + 100 g of fresh cucumbers + 100 g of boiled chicken fillet + 2 tablespoons of sour cream 15% fat);
• afternoon snack: casserole (100 g champignons + 100 g potatoes + 70 g chicken fillet + 30 g parmesan), sponge cake (150 g), fresh orange juice (150 ml);
• dinner: cottage cheese 9% fat (200 g), sweet tea (200 ml).

Doctor's review

Ekaterina Kuzmenko, gastroenterologist, Kyiv

“From a medical point of view, such a menu is absolutely balanced. An important point is the size of portions and the frequency of their intake. It’s not for nothing that even popular wisdom says that less is better, but more often. This is true for nutrition. When we eat small portions 4-5 times a day, the stomach does not experience excessive stress, and metabolic processes are constantly in active mode. Thus, no additional effects on metabolism are required. The result is that your digestive system is in order, you are in good physical shape and remain youthful longer. After all, it is known that both undernutrition and overeating have a detrimental effect on the condition of the body.”

3000 calories

Menu

• First breakfast: sweet oatmeal with banana (100 g oatmeal + 150 ml milk 1.5% fat + 50 g banana + 2 teaspoons sugar);
• second breakfast: croissant with jam (80 g), milk chocolate (50 g), tea/coffee;
• lunch: pasta with chicken breast (120 g pasta + 100 g chicken breast + 3 g (1 teaspoon) Parmesan), salad (200 g Chinese cabbage + 1 chicken egg + 2 tablespoons sour cream 15% fat);
• snack: 1 banana or 1 apple, roasted peanuts (70 g);
• afternoon snack: milkshake (200 ml milk 2.5% fat + 70 g ice cream 8% fat), 50 g shortbread cookies, 40 g milk chocolate;
• dinner: baked potatoes (150 g), stewed cod (200 g), sweet tea (200 ml), shortbread cookies (100 g).

Review

Dmitry, 17 years old, student, athlete. 63 kg.

“Gaining strength,” as they say, is a necessary thing, especially before training. I play sports, so I eat not only nutritiously, but also correctly. Of course, fast food between couples also happens. Where would we be without this? And before the competition, the coach strongly recommends that we eat according to the schedule. The 3000 calorie per day menu is a great option for me. The food is healthy, there is also something hot for lunch, so your stomach doesn’t hurt. I can eat more than 3000. Anyway, energy is spent on the running around associated with studying, as well as during training.”

Making a menu

What foods should be included in your daily diet to help your body burn fat and at the same time save energy for work?

1. Squirrels. This includes meat, poultry, eggs, fermented milk products (with the exception of sweet yoghurts or curds), and seafood.
2. Fats. It is best if your diet contains a lot of nuts, avocados, and vegetable oils. Additionally, products containing omega-3, such as Herbalifeline Max from Herbalife Nutrition*, will help saturate cells with polyunsaturated fatty acids.
3. Carbohydrates. Whole grain bread, cereals, vegetables and fruits with an average glycemic index, dark chocolate. Fast carbohydrates include honey, bananas, mashed potatoes and white rice (provided there is no insulin resistance or diabetes).
4. Vitamins. They can be obtained both from fresh vegetables and fruits, and in a complex of nutritional supplements. This way you can be sure that you are consuming the daily amount of essential substances and that they are being absorbed by the body.

Tips for beginners to count and lose weight

• Calorie formulas and the number of calories per day are rather inaccurate values, because it is impossible to thoroughly calculate all your expenses.
  Stress, mental activity, there was nowhere to park the car, I had to walk long and far, and so on. The resulting number of kcal is just a rough guide. However, this is the first and very important step towards losing weight. You should start with this number, and then observe how your body behaves.
• Many people believe that the greater the calorie deficit, the faster the weight loss - this is not entirely true.
  You will indeed lose weight faster, but it will be muscle tissue, not fat mass. If you lose weight with muscles, you will lose proportions and everything will sag. The rate of fat loss is fixed, so the deficit should be minimal.

Calories and physical activity

During intense exercise, you should not reduce your daily calorie intake. The fact is that the body quickly burns the energy obtained from food, and when it is deficient, it begins to experience problems. Drowsiness, fatigue, and apathy occur. In this case, the body turns on energy conservation mode and requires immediate caloric support, which provokes overeating. Therefore, it is recommended to eat a large meal two hours before training (slow carbohydrates are used). If you plan to eat an hour before visiting the gym, it is better to choose fast carbohydrates. They are also suitable for post-workout nutrition, helping to restore energy. At the same time, intense exercise in itself has a beneficial effect on weight loss. It doesn’t matter how many calories you consumed: the health benefits of the food come first. Fresh vegetables, meat, fish, milk, dark chocolate and no fast food, store-bought sweets or packaged juices!

The most important law of dietetics

In its simplest form, this law sounds like this: if you spend more calories than you eat, you will definitely lose weight. This is a rule that works always, everywhere and with everyone! Unless, of course, you are a mutant or an alien. Let's deal with him.

The most important law of dietetics:

The law of energy balance is the correct balance between calorie intake and expenditure. The energy value of the diet (calorie content) should be equal to the body’s energy expenditure; if you consume more calories than you expend, they will begin to be deposited in the form of fat reserves and excess weight; if less, then you will begin to lose weight.

Photo: istockphoto.com

So, there is a concept: basal metabolic rate

- this is the minimum amount of calories that your body burns every day, even while at rest, that is, when it lies down and does not move. This waste is needed for the functioning of the heart, lungs, brain, to maintain body temperature, and so on. What exactly your basal metabolic rate will be depends on your gender, height, age and weight. On average, for women it is approximately 1300-1500 kcal, and for men - 1500-2000 kcal.

Example for understanding:

for example, we obtained by calculating that at rest your body spends 1500 kcal, and with normal physical activity (you go to work, perhaps do sports, household chores, and so on) - so with this usual lifestyle for you your body no longer spends 1500, but more – for example, 2000 kcal!

Then how do you know how many calories you need to eat to lose weight? If we calculate that you spend 2000 kcal, that is, you need 20 percent less - that is, approximately 1600 kcal.

Most importantly, the difference between calorie expenditure and consumption should not be more than 20-30%, then we really create conditions in the body for fat burning and muscle gain, and do not put the body into a state of hunger or stress. For example, if with an energy expenditure of 2000 kcal a person receives 1000 kcal from food (50% difference), he, of course, can lose weight, but most likely at the expense of water and muscles. The body experiences a very large calorie deficit, “starves”, and tries to store fat as a strategic reserve of energy. At the same time, there remains a very high probability of breakdowns, hormonal disruptions and even more weight gain.

Drug deaths

During perestroika, drugs in Russia were represented mainly by natural psychoactive drugs created on the basis of hemp, poppy, and cocaine. The majority of deaths among drug addicts were overdoses and AIDS infections due to the use of shared equipment.

The new millennium was marked by the increasingly rapid development of synthetic psychoactive drugs, the number of which is growing every day. They are characterized by a more aggressive effect on the body and the rapid formation of addiction. Most salts lead to irreparable disturbances in brain function and addiction after the first use. Mortality as a result of the use of synthetic drugs most often occurs as a result of exhaustion and necrosis of internal organs, such as the heart.

TREATMENT OF DRUG ADDICT IN MOSCOW

How many people die from drug addiction per year?

According to statistics, even those who use only soft drugs live no more than six years. Taking LSD allows you to live for about 3-4 years. The worst indicators are for heroin and salt addicts - on average, their life is shortened to one year, during which the high from the psychoactive substance will regularly be replaced by painful withdrawal.

How many people die from drugs in Russia

Drug mortality statistics for 2016-2020. shows that drug addiction kills about 70 thousand people annually, while about ninety thousand people officially start using psychotropic drugs every year.

Alcoholism in the Russian Federation: the reason for the increase in the number of alcoholics

The increase in the number of alcoholics is influenced by personal and social factors:

• Heredity and environment. The child sees before his eyes an example of parents who regularly drink alcohol. So he begins to reproduce the behavior of loved ones.
• Social problems. People often find it difficult to cope with problems at home or at work. Alcohol helps them relax and forget.

Alcohol consumption statistics show that people often start drinking alcohol in childhood. More than 30% of teenagers drink low-alcohol drinks more than once a week. Thanks to this fact, the number of minor alcoholics in the country is growing every year.

How many drug addicts are there in the world?

World drug statistics say that every twentieth person has tried narcotic drugs. This is approximately 250 million people. Of these, 78% are active drug addicts.

The average age of drug addicts is in the range of 15-19 years. Among them:

• 20% are schoolchildren from 9 to 14 years old. Among them, younger children are increasingly appearing;
• 60% of young people are from 16 to 24 years old;
• 20% are people 25-30 years old and older.

The number of adult drug addicts is quite low, since most addicts who started using at the age of 15–20 simply do not live to see their thirtieth birthday.

What else affects the rate of drug elimination?

The rate at which drugs are eliminated from the human body depends on several factors:

• physical condition of the drug addict;
• quality and quantity of the substance consumed.

The physical condition of the body is assessed from the point of view of the quality of the excretory system and metabolism. Metabolic speed depends on certain factors that slow down detoxification processes:

1. Age: in young drug addicts, metabolic processes proceed faster than in an adult patient.
2. Obesity: narcotic substances accumulate in subcutaneous fat and can remain there for a long time, gradually poisoning the body. How long does the toxin last in fatty tissues: definitely up to several months.
3. Bad habits: alcohol abuse and smoking negatively affect the internal organs of a person: lungs, liver and kidneys.
4. Depression, stress, presence of psycho-emotional tension.
5. Diseases of the gastrointestinal tract: kidneys, liver, lungs.
6. A sedentary lifestyle leading to lymph stagnation.

A single dose of the chemical does not cause persistent intoxication of the body. Regular use of increasingly large doses leads a person to a serious stage of addiction, at which withdrawal symptoms begin, requiring the intervention of specialists. Otherwise, the situation may get worse.

Smartphone apps for calorie counting (3-5 pieces)

Applications for smartphones, which calculate calorie intake per day and will help a woman trying to maintain her figure or bring it to perfection, are designed to make it easier to control this process.

Using applications, receive complete information:

• Calculation of permissible calorie intake on an individual basis.
• Calorie counting of foods consumed
• Contents of protein, carbohydrates and acceptable fats per serving
• Lists of approved products
• The ability to enter information about physical activity into the database and receive an estimate of calories burned.
• Control of water consumption necessary to improve metabolism.

Each application has charts, tables and recommendations for use.

My FitnessPal

Characteristic:

• The application is the leader in downloading on the Internet. The database contains more than 6 million product names, which are constantly updated.
• The application includes a barcode scanner.
• Complete statistics on fats, proteins and carbohydrates, as well as cholesterol calculations.
• The ability to enter a personal training program with a full calculation of cardio exercises and strength loads.
• Enter information into an individual diary simultaneously on your computer and phone.

There is a free option, additional developments require payment.

Fat Secret

Free app with no ads or subscription offers.

Characteristic:

• Products, which can also be identified by barcodes, are grouped into separate categories according to their location (shops, restaurants).
• Upload photos of products and receive information about the content of cholesterol, sugar and the entire set of components.
• Diary showing exercise and calories burned.
• Of the meals, only a few components include breakfast, lunch and dinner.

Easy Fit counter

With dietary restrictions, as a bonus, you can get a program that is pleasing to the eye and evokes a lot of positive emotions.

Characteristic:

• Statistics are animated, brightness and 24 colors can be adjusted.
• After adding a dish, get a complete breakdown of food content in the form of a pie chart and track it in the form of a calorie counter.
• Once you reach your desired goal (weight loss, weight gain or diet), the program will calculate the required amount of calories and physical activity.
• A simple food diary with fun icons and exercises.
• The program is strictly confidential, there is no access or collection of personal information, everything is done only on the phone.

Drug Use Statistics: Data Collection

Official information about how many people use drugs is based on the following sources:

• Information from the Ministry of Health on the number of drug addicts registered or undergoing treatment in public medical institutions.
• Data from the Ministry of Internal Affairs on drug dealers caught and the amount of illegal substances seized.

Of course, official information is extremely insufficient to talk about the full picture of the number of drug addicts, since addicts are extremely not interested in anyone knowing about their problem. Most drug addicts do not recognize the problem until the extreme stages of addiction. But even those who want to undergo treatment are often afraid to go to the hospital, since registration threatens big problems at work and study.

Therefore, addicts who have not committed crimes and are not registered with state medical institutions remain outside the statistics. And also those who were treated or underwent rehabilitation in private centers, since most of them do not transfer information about patients to government agencies. Official statistics also do not include those drug addicts who use substances not included in the list of narcotic drugs.

HOW TO HELP A DRUG ADDICT IF HE DOESN'T WANT TO BE TREATED

According to official data, in 2022 the number of drug addicts decreased by 7.5%, of which the number of teenagers decreased by 24%. In total, according to data for last year, there are about 460 thousand drug addicts registered in the country. The authorities attribute the decline in surfactant consumption to an increase in living standards and the promotion of a healthy lifestyle.

But the real scale of the problem is much worse. According to the Federal Tax Service, there are about 6 million drug addicts in Russia, most of whom are young people from 16 to 30 years old.

The decrease in official statistics may be caused by the rapid growth in the number of private drug treatment clinics and rehabilitation centers, which have recently become increasingly in demand. The family of a drug addict is interested in them because people want to receive quality treatment for their loved one in a comfortable environment. The effectiveness of rehabilitation and its complete anonymity are what codependents are willing to pay money for and prefer to go to private centers. According to experts, the real percentage of addicts is approximately 7 times higher than official statistics.

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Literature:

• Mortality from alcohol poisoning has decreased in Russia // Elena Yakovleva // Rossiyskaya Gazeta - Federal Issue No. 208(8559) dated 09/12/2021.
• “Sober Russia”: alcohol sales need to be halved // Arina Larina // https://www.gazeta.ru/ dated December 15, 2020
• “Strong alcohol is the main killer” - Andrey Korotaev on whether the statement “Russians drink a lot” is true // Gazeta.ru, January 3, 2018
• Gasanov I. I., Khabibulina Zh. Yu., Bulycheva O. S. Analysis of the role of surrogate alcoholic beverages in the formation of the phenomenon of high alcohol mortality in the world. Scientific Journal 92-93. Advances in modern natural science No. 9 (2013).

Table of alcohol consumption in Russia

Drug Harm Statistics

The most common cause of death among drug addicts is considered to be an overdose, which disrupts the functioning of internal organs and causes cardiac arrest or asphyxia. But often addicts die not only from the drug itself, but also from the consequences of its use, including:

• changes in consciousness causing suicide or accidents;
• withdrawal, in which the heart most often cannot stand it and fails;
• with systematic use, serious chronic pathologies arise, leading to death;
• HIV infection acquired from unsterile equipment;
• close connection between drug trafficking and criminals.

Drug trafficking statistics

In 2022, all areas of the economy suffered due to the pandemic, but this situation allowed drug traffickers to significantly increase the volume of drugs they sell. General nervousness, disorganization of teenagers and young people due to distance learning, job cuts and attempts to generate income through the creation and distribution of narcotic substances - all these factors have led to a sharp increase in drug trafficking both in Russia and throughout the world.

Compared to 2012, over 8 years the volume of drugs seized from circulation in Russia increased by more than 3 tons. In 2022 it amounted to 35,600 kg. By comparison, this represents approximately 20% of global data on seizures of psychoactive substances.

general information

Every person eats to maintain their vital functions. Any food consumed contains a certain set of useful vitamins and microelements, but in addition they contain a certain level of calorie content. The exclusion list only includes certain types of drinks that will not contain any calories.

Please note that caloric value represents a certain amount of energy that is released in the human body when consuming food.

Therefore, the measurement of energy in J and kJ, familiar to everyone from a physics course, is converted into calories to indicate the energy obtained from food products. To make calculations more convenient, 1 kJ equals approximately 4.186 kcal.

Energy is necessary for the human body to carry out all life processes; without it, a person cannot even move. Even during sleep, the body’s work does not stop and continues to consume energy in the process of functioning.

Please note: The average daily calorie intake for women should not be less than 1200 kcal. Although the calorie intake is different for each person, its value can range from 1200 to 4500 and even 5000 kcal.

When calculating calorie intake, a lot depends on a person’s age, physical activity, gender and climatic conditions of residence. Many people don’t even think about what can happen if they consume more than a certain amount of high-calorie foods every day. This is why there are so many people on earth who are overweight and developing obesity. After all, all the energy not spent by the body, received from the foods consumed, is transformed into fat deposits in the most problematic areas of the body. But even with a lack of a certain amount of calories, the human body also begins to exhibit negative reactions, as a result of which a feeling of lethargy and excessive irritability develops.

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Who drinks more, men or women?

Men are most prone to alcoholism. However, women are more quickly drawn into drinking, and it is more difficult for them to give up their addiction. Alcohol has a more destructive effect on the female body. The psyche suffers, infertility develops, and the functioning of all organs is disrupted. Men more often prefer to drink strong alcoholic drinks, while women prefer more delicate and weak alcoholic drinks. Experts have calculated that on average a city resident consumes approximately 400 grams of strong alcohol and 10 glasses of wine per month. However, how much data was not included in the statistical records.

What to do before starting a diet

Before you start following a particular diet, you should consult your doctor or nutritionist.

The psychological aspect plays an important role in preparing for a diet. The right mindset aimed at success will help you avoid breakdowns and overeating.

Before starting the diet, you need to pay attention to some points:

• clean the refrigerator and kitchen cabinets of harmful products;
• keep a diary where you can make a meal plan for the week;
• purchase most of the necessary products;
• measure volumes and record the initial weight;
• purchase kitchen scales for weighing food;