How many calories are most suitable for weight loss? The best one is

The principle of obesity is that the body consumes too much calories, and the body cannot consume so much calories, which is converted into fat. Since too much calories will make people gain weight, will the less calories you consume, the faster you lose? Long-term low-calorie diet will evaporate the natural immune system and reduce the body's basal metabolism. Therefore, many people who lose weight find that eating less will make it difficult to lose weight.

So, how much calories should be consumed every day is the "moderate amount" - To obtain this answer, we must understand various nouns such as BMR and REE step by step, and use the activity coefficient to find the calories required every day and other steps to prescribe the correct weight loss prescription for ourselves.

I. What is BMR and REE:

The so-called BMR (Basal Metabolic Rate) means that a person needs to maintain the minimum calorie value for basic physiological functions. To put it more specifically, it is the calorie required when a person is in a vegetative state. BMR cannot represent the basic calorie value that ordinary people really need, because no matter how lazy people are, they will have very slight activities, such as turning over while sleeping, speaking, and turning the eyeball. Therefore, "static energy consumption value, referred to as REE for short), is the minimum thermal energy requirement required by ordinary people.

There are many methods to calculate REE. The following are two relatively simple and more complex calculation methods. You might as well try:

Simple algorithm:

REE (BMR kg × 24 hours) BMR × 1.1

More complex but more accurate calculation methods:

Female REE (10 × weight) + (6.25 × Height) - (5 × age) - 161

Male REE (10 × weight) + (6.25 × height) - (5 × age) + 5

Take the above-mentioned girl as an example, her height is 160 cm and her age is 25 years old. Then her REE (10 × 58) + (6.25 × 160) - (5 × 25) - 161 1294 (big card)

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search for "Fitness Bar Network" or "Weibo search and follow the fitness bar website")

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2. Calculate the calories required every day from the activity coefficient:

Because the calories required for each person every day will vary with the amount of activity, we must count the activity coefficient in order to obtain the real basic calorie value.

Care required every day REE × Activity coefficient ＿＿(big card)

The activity coefficient of the immobile activity state

Bed (all day) 1.2   Light activity life mode (sitting for a long time or slow step) 1.3  General activity degree 1.5~1.75  Life mode with high activity (heavy worker) 2.0

Let the girl above as an example. She is an office worker with a general activity degree, and her activity coefficient is about 1.5. If we calculate the REE in the second way before,

The daily calorie required REE × Activity coefficient 1294 × 1.5 1941 (big card)

The calorie value calculated in this way means that as long as you consume so much calories every day, your weight will not increase or decrease; in contrast, as long as the calories you consume every day exceeds this calories, the more calories will quietly accumulate in your body. Once the calories accumulate to 7,700 calories, your weight will increase by one kilogram.

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3. The calories that must be consumed every day during weight loss:

What kind of weight loss is the healthiest and most efficient? The answer is to lose 0.5-1 kg per week. If you are a obese person who is eager to be good, you hope to lose faster, and remember not to lose more than one kg per week. Because excessive weight loss is not only not good for health, but may also cause high-risk ketoacidosis, and The fat rate is also relatively high. 　　Next, based on the weekly reduction of 0.5-1 kg, we will decide a reasonable weight loss period, and divide the total calories that must be reduced by the number of days to obtain the calories that must be reduced every day; finally, subtract the calories that must be reduced every day as a reference to the previous daily calories that must be reduced every day, which is the calories that must be consumed every day during weight loss.

Let us take the above girl as an example. Her height is 168cm and her weight is 58kg. Its standard weight 51 kg + 0.5 (height -155 cm) 51 ＋ 160-155 53.5 (kg)

The weight you want to lose Current weight - Target weight 58 -52 6 (kg).

Total calories that must be reduced within three months 6 × 7700 46200 calories.

The calories that must be reduced every day 46200 ÷ 90 (days) ≒ 513 calories.

The calories that must be consumed every day during weight loss Calories that must be reduced every day - It must be reduced every day

Cabove intake 1941 - 513 1428 (big calories)

Fitness Bar Summary: The above formula is very complicated. If you are too lazy to calculate, just remember that most women can lose weight by controlling their calorie intake within 1,500 calories per day (men can appropriately increase 300 calories). At the same time, the minimum calorie intake should not be less than 1,200 calories.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search for "Fitness Bar Network" or "Weibo Search Follow Fitness Bar Network")

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