Must-read for weight loss! What is the basal metabolic rate? Calculation formulas and calories consumed in a day

Must-see for weight loss! What is the basal metabolic rate? Calculation formulas and the calories consumed in a day

Every day when we wake up and open our eyes, our body will start to burn energy, including brushing teeth and washing our face, walking on the bus, taking the subway, dealing with the energy of going to work and class for a day, etc., which will consume your calories. For these most basic calories, we call it the basal metabolic rate (BMR). Let’s calculate it!

What is basal metabolic rate BMR?

Basal metabolic rate has a very big impact on weight loss. Moderate exercise every day can help improve the body’s basal metabolic rate, while extreme dieting will reduce the basics of people. Basal metabolic rate. The basal metabolic rate can be roughly calculated by gender, age, height and weight.

Every day when we wake up and open our eyes, our bodies will start to burn energy, including brushing teeth and washing our face, walking to take the bus, taking the subway, dealing with the energy of going to work and class for a day, etc., which will consume your calories. For these most basic calories, we call it "basal metabolic rate BMR".

However, it is impossible for us to not eat at all in a day. In these foods we eat, we also contain calories to provide the calories we need in the day and make us full of vitality! The key is here!

Why Some people often eat and drink, but they just don’t see them getting fat and gaining weight? But some people don’t eat much, but they are prone to stockpiling fat, and their weight is rising?

The important key is that you consume more calories every day than the calories you need every day, and you don’t have enough exercise to consume excess calories. Therefore, of course, it has to be converted into fat and stockpiled into your little meat, and you will not be separated from you!

Therefore, people who want to lose weight must not know how to calculate calories. When you are sure that you are a person with a standard weight and need to lose weight, you must start to learn to calculate your calories you need for a day. , and then control the calculation of dietary calories.

The calculation methods of the "basal metabolic rate" and "calculus required for one day" are different, mainly because there are huge differences between boys and girls in some special bodies. Moreover, everyone will calculate a different "basal metabolic rate" according to their height, weight, and age.

Don't be lazy and afraid to calculate numbers. Only by facing honestly can you help yourself lose weight effectively. Follow the following simple

Try to calculate the example, and you will also find interesting results!

Calculation formula for 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, 165 cm tall, Nian Fang 21. 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, 180 cm tall, and 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.

Through the above examples, do you know the basal metabolic rate (do you know a little more about it?

Next, we will use the calculated "basal metabolic rate" to further calculate your "daily 1"!

Everyone's daily calories will be different due to work type and life habits. Therefore, if you want to know your calories, you must first choose a calculation method that suits you based on your life habits.

Each type of the following represents a "work and life type value".

☆Sitting in the office or classroom for a long time, rarely exercising or not exercising at all. (1.2)

☆Occasionally, you will exercise or take a walk, go shopping, and go out for a trip in the suburbs, about a small amount per week People who exercise 1 to 3 times. (1.3)

☆ People who have the habit of continuous exercise, or go to the gym and exercise about 3 to 5 times a week. (1.5)

☆ People who love exercise, exercise 6 to 7 times a week, or workload are quite large. (1.7)

☆ People who require a lot of labor and consume energy when working or working or working day. (1.9)

After finding out what type of person you are, quickly use the "basal metabolic rate" x "work and life type value" to calculate your "calorie required for a day"

Calorie required for a day:

Basal metabolic rate x work and life type value calories required for a day

Ms. Li as an example above:

Ms. Li's basal metabolic rate (BMR) is: 1364.8 card, she sits in front of the computer for a long time and works very little, so she chooses 1.2

Therefore, her "calorie required for a day" 1364.82Xx1.2 1637.76 card

Mr. Wang's basal metabolic rate (BMR) is: 1898.8 card. Mr. Wang is used to exercising and running for three days a week, and the workload is not large. He chooses 1.5 Therefore, his "calorie required for a day" 1898.8 x 15 2848.2 calories

Through these calculated calories, you can know how much calories you should take in a day; or after eating too many calories, you should exercise more to consume these calories, so that your weight will not accumulate more and more in a confused situation.

Although calculating these numbers may cause headaches and boys to feel bored, the correct way to lose weight is to be "focused" in this way, so that you can prescribe the right medicine to achieve your goals, and you can avoid blindly using the wrong method to suffer.

The basic metabolic rate refers to a person's static love In the case, the minimum calorie consumption card required to maintain life is mainly used for the calories required for breathing, heartbeat, oxygen transport, gland secretion, kidney filtration and excretion, muscle tension, cell function, etc. Simply put, if your basic metabolic rate is 1,200 calories, and you sleep all day without any other activities, you will consume 1,200 calories on this day.

BMR can represent the metabolic capacity of human cells. The physiological functions of cells are different, and their metabolic capacity is also different. Generally speaking, fat tissue and bone tissue have less metabolic effects, so BMR and lean tissue (Lean) Body Mass) is a proportional relationship. The amount of basal metabolism will vary depending on age, gender, body composition, and hormone status.

The basal metabolism rate is the lowest calories required to maintain the operation of important organs in the human body. It rarely changes in the short term. Almost in the genes, the basal metabolism rate of a person will gradually decline with age. Generally speaking, the basal metabolism rate of a person is quite high in infancy, and it will decrease rapidly in childhood. When adults gradually become stable...

After having the correct basal metabolism rate, you can use this value and daily work. The labor degree is used to estimate the calories consumed in a day, and then determine the food intake of a day based on the consumption of the day. If you want to make a weight loss plan, the calories consumed per day will be reduced by 500 calories compared to the calories consumed, which can reduce the intake of 15,000 calories in a month, which can reduce the weight by about 2 kilograms. Therefore, the basal metabolic rate can be said to be the basis of the weight loss plan, or it can be said to be the magic number of whether every weight loss person is successful. The basal metabolic rate determines most of the calories consumption. Therefore, people with low metabolic rate will suffer a great loss when losing weight, and their chances of gaining weight in the future will definitely be greater than others.