Basal metabolism calculation formula! How to calculate how many calories you need per day?

Basal metabolism calculation formula! How to calculate how many calories you need per day?

What is metabolism?

The human body's energy metabolism is divided into three parts: basal metabolism, activity, and food heat effect

1. Metabolic rate (BMR): the most basic energy for the human body to maintain normal operation! The energy required to maintain human body temperature, organ operation, blood circulation, and chemical reactions of body tissues.

In addition to the basal metabolic value, there are two other factors that determine your daily calorie consumption:

2. Food heat effect. Digestion, absorption, transportation and storage of food you eat also requires calories. This accounts for about 10% of the total calorie consumption per day.

3. Physical activity.

Physical activity and exercise— ——such as playing tennis, walking to a store, walking dogs and any other exercise. The rest of your body’s daily calorie consumption is determined by this.

So far, physical activity is the most varied among the factors that determine your daily calorie consumption. It is precisely because so many people who exercise consume more calories than those who do not exercise!

So exercise is called the best way to consume energy. If you want to burn more calories, daily physical activity alone is far from enough. This is also necessary to know the truth of weight loss people. Only by using more exercise can increase calorie consumption.

Energy metabolism ratio: In general, the basal metabolism BMR accounts for about 75% of the energy used by people, while physical activity accounts for 20%. The energy consumed by food digestion accounts accounts for only 5% to 10%.

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search for “Fitness Bar Network” or "Click to scan and follow")

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The formula for calculation of basal metabolic rate:

Female: 655 + (9.6 x weight) + (1.7 x height) - (4.7X age)

Male: 66 + (13.7 x weight) + (5.0 x height) - (6.8x age)

For example:

Ms. Li weighs 55 kg, is 165 cm tall, is 21 years old. Her daily basal metabolic rate (BMR) is: 655+ (9.6x55) + (1.7x165)-(4.7x21) 655 +528 +280.5-98.7 1364.8 calories.

Mr. Wang weighs 80 kg, is 180 cm tall, is 24 years old this year. His daily basal metabolic rate (BMR) is: 66+ (13.7x80) + (5.Ox180)-(6.8x24) 66 +1096 +900-163.2 1898.8 card.

Next, we will use the calculated "basal metabolic rate" to further calculate your daily calories

!

Among them: the energy required by Ms. Li basal metabolism 1364.8 card 75% 1819.7 card; the energy required by Mr. Wang is 1898.875% 2426.5 card,

Reminder: If the energy intake is excessive, it will cause energy storage to be converted into fat! Otherwise, it may be insufficient, affecting body operation and daily activities

We know that the calories required every day must be distributed from food : Generally carbohydrates: protein: fat ratio 55:25:20

For example: Mr. Wang's intake of food calories is 1334 calories: 606 calories.: 480 calories, of which 4:4:9 per gram of carbohydrates, protein, and fat are 4:4:9. In this way, we can know that Mr. Wang needs 333 grams of carbohydrates, 151 grams of protein and 55 grams of fat

Scientific weight loss consumes calories from two aspects: improving the basal metabolic rate and physical activity, and the heat effect of food can be ignored!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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