Basal metabolism (BMR) is the minimum energy requirement for human survival. It accounts for 60%-75% of daily calorie consumption.

Behavioral metabolism: divided into exercise and inactivity, exercise is fitness and other activities, inactivity is work, bending and other behaviors. It accounts for 15%-30% of daily heat consumption.

Thermal effect of food: During eating, people promote energy consumption by chewing, digesting and absorbing. It accounts for 10% of daily heat consumption.

Precautions:

Calculate the total metabolism according to the activity level, sedentary (less exercise or no exercise): calories? = ? BMR？ ×? 1.2。

A small amount of exercise (65438+ 0-3 days of light exercise per week): calories? = BMR？ ×? 1.375。

Moderate exercise (3-5 days a week): calories? = ? BMR？ ×? 1.55。

High-intensity exercise (6-7 days a week): calories? = BMR？ ×? 1.725。

Ultra-intense exercise: calories? = ? BMR？ ×? 1.9。