(1) First calculate your calorie intake per kilogram:

For example, the daily calorie demand calculated last time.

Fruit: 180K÷56kg=32.

② The body weight intake per kilogram of people who don't exercise much during the fat reduction period.

1g fat, 1g fat 9k

1*9=9k

③ protein intake per kilogram of non-exercise population.

0.8g, moderate intensity intake 1.4g, 4k calories per gram (moderate intensity1.1.44) = 5.6k..

(4) Carbon dioxide required per kilogram (4K per gram of carbon dioxide)

32K-9k-5.6K= 17.4

17.4÷4=4.35

So, you need to weigh 56 kilograms.

Carbohydrate 4.35 56 = 243.6g

Fat156 = 56g

Protein1.4 * 56 = 78.4g.

Basal metabolism = kg× 24 (male)

Basal metabolism = kg× 23 (female)

No exercise or less exercise: basal metabolism × 1.2

Three times a week: basal metabolism × 1.4

3 ~ 5 times a week: basal metabolism × 1.55.