How many calories do you need to consume every day to lose weight?
Consumption of calories is greater than intake is a prerequisite for weight loss, so how many calories is appropriate to consume every day to lose weight? How to increase the body's metabolic rate and increase energy consumption? Let Xiao Bian explain it one by one for everyone.
Daily energy requirement formula, basic heat balance formula
Male basal metabolism
10 x weight kg + 6.25 x height cm - 5 x age + 5
Female basic metabolism
10 x weight kg + 6.25 x height cm - 5 x age- 161
For example: If you are a female, weigh 50 kilograms, are 160 meters tall, and are 26 years old, then your caloric balance is
10 x 50 + 6.25 x 160 - 5 x 26 - 161 = 1209 cards
The total calories consumed per day vary by different groups of people:
1. Basic metabolism of general working people *1.3
2. Basic metabolism of general fitness population *1.55
3. Basic metabolism of special athletes *1.8
For example, if I have 100KG, my basic metabolism is 2280*1.8=4104, which is the calories I need for a day.
The measure many people who lose weight will take is dieting. Dieting will rebound, so you need to be cautious about losing weight!
You can control moderate amounts, but not lower than the daily calories you need for basic metabolism. Because the calorie intake is too low, the body will lower its metabolic rate, making you prone to obesity, making your weight loss career even more difficult, and rebound as soon as you resume eating! Healthy slimming is to develop yourself into an easy-to-thin body, eat a reasonable diet + exercise, so that you don't have to worry about the crisis of regaining weight.
A healthy adult woman needs 1,800 to 1,900 calories a day, and a man needs 1,980 to 2,340 calories. You can reduce your intake by 300-500 calories a day, and remember not to quit starch, protein, and carbohydrates. This is the importance of eating properly.
Why exercise? Because it will accelerate your body's metabolism and accelerate fat burning!
If you want to lose weight, don't be lazy. Simply dieting to lose weight will make your body look very ugly and your body shape will be deformed, which is not a healthy beauty. Only exercise can give you a curvy body shape!
Recently, a magazine in the United States listed a ranking list of exercise calories. Taking a person weighing 70 kilograms as an example, it calculated the number of calories consumed by participating in various sports for your reference.
1. Climbing a hill quickly: up to 650 calories in an hour.
2. Jogging: The calories consumed in one hour reach 590 calories.
3. Swimming: Take freestyle as an example, it is 510 calories per hour.
4. Playing basketball: You can consume 440 calories in one hour.
5. Weightlifting: Consumption of 440 calories in one hour.
6. Hiking: 370 calories per hour.
7. Dancing: 330 calories per hour.
8. Housekeeping: 330 calories per hour.
9. Cycling: The speed is less than 16 kilometers per hour and 290 calories per hour.