The daily fat intake is 100.
How much fat is appropriate to eat every day-the daily calorie intake of alarm clock fitness network is related to the individual's height, weight and activity, but if the daily calorie intake is controlled within 1500 calories (men can appropriately increase 300 calories), most women can lose weight. At the same time, the minimum calorie intake shall not be less than 1200 calories.
What are BMR and REE?
The so-called BMR (basal metabolic rate) is the lowest calorie value for a person to maintain basic physiological functions. More specifically, it is the amount of heat a person needs when he is in a vegetative state. Generally speaking, the basal metabolic rate per kilogram of body weight per hour is about equal to one calorie.
For example, if a girl weighs 58kg, her daily BMR is 58 (kg) × 24 (hours) = 1392 (calories).
Although BMR looks simple, the fatter the body, the smaller the BMR per kilogram of body weight per hour than the thin body, which is mainly because the physiological metabolism of thin tissue needs more calories than adipose tissue. Moreover, BMR can't represent the basic calorie value that ordinary people really need, because no matter how lazy people are, they will also have very slight activities, such as stretching and contracting muscles, such as turning over, talking and eye movements while sleeping. Therefore, "resting energy consumption" (REE for short) is the minimum heat requirement for ordinary people.
There are many ways to calculate REE. Here are two simple and complicated calculation methods, so try them:
Simple algorithm:
REE = BMR × 1. 1
Take the girl mentioned above as an example. Her BMR is 1392 (calories), so her daily REE is1392×1.1=1531(calories).
So, is it simple? Now, take out paper and pen to calculate your REE!
1. My weight is _ _ kg.
2. My basal metabolic rate = _ _ (kg) × 24 = _ _ (kcal)
3. My REE = (2) × 1. 1 = _ _ (calories)
A more complicated but accurate calculation method;
Female REE = (10 × body weight) +(6.25× height) -(5 × age)-16 1.
Male REE = (10 × body weight) +(6.25× height) -(5 × age) +5.
Take the girl mentioned above as an example. Her height is 160 cm, and she is 25 years old, so her daily REE is (10× 58)+(6.25×160)-(5× 25)-161=/kl.
From this point of view, the diversified consideration of weight, height and age will be slightly different from the previous calculation method, but the error value is still allowed.
Now, you can also use this method to accurately calculate your own REE.
My weight is _ _ kg, my height is _ _ cm, and my age is _ _.
My REE = (10× _ _ kg)+(6.25× _ _ cm)-(5× _ _ years old)-16 1 (male +5) = _ (calories).
Second, calculate the activity coefficient of daily required heat:
From the above, people with the same weight, height and age should have the same REE value; But this is not the case, because everyone's daily calorie will change with the change of activity, so the activity coefficient must be taken into account to get the real basic calorie value.
Daily calorie requirement = REE × activity coefficient = _ _ (calories)
Activity coefficient of steady-state activity state
Stay in bed (all day) 1.2
Mildly active lifestyle (sedentary or slow) 1.3
The general fluidity is 1.5~ 1.75.
Active Lifestyle (Heavy Worker) 2.0
Let's take the girl above as an example. She is an office worker with average activity, and her activity coefficient is about 1.5. If we use the rare earth elements obtained by the second method above to calculate,
Its daily caloric requirement = REE × activity coefficient =1294×1.5 =1941(calories).
Now, evaluate your daily activity and see what your activity coefficient is, and you can calculate the calories you need every day.
My energy = _ _ (calories)
My activity coefficient = _ _
My daily calories = (1) × (2) = _ (calories)
The calorie value calculated in this way means that as long as you eat so many calories every day, your weight will not increase or decrease; On the contrary, as long as your daily calorie intake exceeds this calorie value, excess calories will quietly accumulate in your body. Once the calories accumulate to 7700 calories, you will gain one kilogram. If you don't believe me, you can eat, drink and see if there is really an extra kilogram. But I think you'd rather cut calories every day and try to reach the threshold of minus 7,700 calories, so that you can see that the number in weighing scale is one kilogram less!
Third, the calories you must consume every day during weight loss:
What is the healthiest and most effective way to lose weight? The answer is 0.5- 1 kg per week. If you are an eager obese person and want to lose weight quickly, remember not to lose more than one kilogram a week. Because excessive weight loss is not only harmful to health, but also may cause high-risk ketoacidosis, and the speed of weight gain is relatively fast.
So, how to plan the calories you must consume every day during weight loss in order to lose weight healthily and efficiently? First of all, you can refer to your ideal weight and set a target weight to decide how much you want to lose; Then calculate the total calories that must be reduced to reach the target weight according to the calorie value of 7700 calories per kilogram of body weight; Next, determine a reasonable weight loss cycle according to the weekly reduction of 0.5- 1 kg, and then divide the total calories that must be reduced by the number of days to get the calories that must be reduced every day; Finally, subtracting the daily calories from the daily calories is the daily calories needed during weight loss.
Let's take the girl above as an example. She is 168cm tall and weighs 58kg.
Its standard weight = 5 1kg+0.5 (height-155cm) = 51+0.5 (160-155) = 53.5 (kg).
Because her figure belongs to a small skeleton, the standard weight must be revised downward by 3%-5%, so she set herself a target weight of 52 kg. She wants to reduce her weight from 58 kg to 52 kg in three months (0.5 kg a week on average), so she finds out the calories she must consume every day during weight loss through the following formula.
Want to lose weight = current weight-target weight = 58 -52 =6 (kg).
Total calorie intake that must be reduced within three months = 6 × 7700 = 46200 calories.
The calorie intake that must be reduced every day = 46200 ÷ 90 (days) ≒ 5 13 calories.
The calories you must consume every day during weight loss = the calories you need every day-you must reduce them every day.
Calorie intake =1941-513 =1428 (calories)
That is to say, as long as she has the perseverance to control her daily calorie intake at 1428 calories, after three months, she will definitely see the number on the weighing scale drop from 58 to 52.
All right! Now you should know how to calculate how many calories you should consume every day in order to lose weight! Take out paper and pen and complete the following formula.
Your current weight is: _ _ kg.
Your target weight is: _ _ kg.
Weight you want to lose = (1)-(2) = _ _ kg.
Total calorie intake that must be reduced during weight loss = (3) × 7700 = _ _ calories.
The calorie intake that must be reduced every day = (4) Weight loss period (days) = _ _ calories.
Daily calorie intake during weight loss = REE × activity coefficient -(5) = _ _ calories.
Of course, this is a case of pure dieting. If you want to do some exercise, you can take out the food that must be reduced by 5 13 calories every day and share it with the exercise consumption. For example, food intake is reduced by 3 13 calories+exercise consumption is increased by 200 calories.
The above formula is very complicated. If you are too lazy to calculate, just remember that most women's daily calorie intake is controlled within 1500 calories (men can appropriately increase 300 calories) to lose weight. At the same time, the minimum calorie intake shall not be less than 1200 calories.
How many calories a girl consumes every day won't make her fat, depending on your daily energy consumption. Light or extremely light labor can be controlled at 1200 calories.
How many calories does a person consume in a day? The calories a person needs in a day are closely related to his age, sex, body shape, lifestyle, labor characteristics and health status. Under the same living and working conditions, people need different calories according to their age and body shape. According to the unit weight, the calories required by children and adolescents with vigorous growth and development are relatively higher than those of adults, while middle-aged people need to reduce them accordingly. The average adult's calorie supply standard is based on women and men aged 20-30 and weighing 55 kg and 65 kg respectively (the so-called "reference population"). It decreases with age (for example, 3% for 30-40 years old, 5% for 40-50 years old, 50-60 years old 10%, 20% for 60-70 years old, and 30% for those over 70 years old). The calorie demand of adult women is generally lower than that of men, but the daily calorie supply of pregnant women and wet nurses increases due to physiological needs. Under normal circumstances, the food intake of workers is commensurate with their calorie requirements. When the normal appetite is satisfied, its calorie demand generally meets the requirements. When the heat budget is balanced, the adult's weight can remain relatively stable. Over a period of time, if you supply too much or too little calories, you will gain or lose weight. According to the living and working conditions of an ordinary adult, the average number of cards consumed per hour is as follows:
(1) Light physical activity-consuming about 95 kilocalories per hour on average, including reading, writing, meeting, eating, watching TV or movies, listening to radio, sewing, typing, office work and other jobs and activities that spend more time sitting.
(2) Light manual labor-the average hourly consumption is 1.20 kcal, including standing for a long time, such as cooking, chopping vegetables, cleaning tables, washing small clothes, ironing clothes, walking slowly, giving lectures, working in the laboratory, typing quickly, selling goods, etc.
(3) Moderate manual labor-the average hourly consumption is about 65,438+070 kilocalories, including people who need more arm movements when standing (such as traffic police on duty, band conductor) or people who work while sitting but have intense arm movements (such as operating heavy machinery and driving tractors). I hope the above will help you.
You have many questions about the maximum daily calorie intake in the second stage of the 2 1 day diet. Then I will answer them one by one for your reference. Hehe ~ 1. Regarding the second stage, that is, the fat reduction stage, you can only eat vegetables and fruits at this stage. There are no specific calories, but I suggest you eat more seasonal vegetables or fruits, such as cucumbers, tomatoes and apples. Just eat enough. Remember not to eat sugar, oil and staple food, it will rebound. You can also try boiling vegetables in water, but only add salt. Have a deep understanding of senna leaves. Don't dare to drink once, but if you haven't had a BB for a long time, just drink a little. Remember that the weight is only 1.g, which is enough. You can eat vegetables below. I like to buy some tender vegetables and eat them in water (be sure to wash them clean). Just add some salt. Eating this will solve your BB problem. You don't have to drink Senna, and nothing you say is ok. Mala Tang is high in calories. Just boil it in water. Jelly is food, so it is forbidden to eat it within 1 day, so it is not allowed ~ I'm using it now 1 day, so come on, O (∩ _ ∩) O.
How much salt should adults take in a day? Theoretically, the best amount is 5-6 grams. The problem is that this amount is not salty at all.
How much energy (kilojoules) middle school students should consume in a day depends on whether they are in high school or junior high school, boys or girls, and is also related to height, weight and amount of exercise. To put it simply, it is generally about 8,000 to10,000 kilojoules a day, and it takes 100 to 150 grams of protein a day.
Height 156, weight 50kg, want to lose weight, but don't exercise? How many grams of fat and kilojoules of energy should you consume a day? However, fat can be burned during exercise.
Height 183 Weight 75 How much energy does it take to run 5000 meters a day? There are roughly three kinds of nutrients that the human body needs every day: carbohydrates, including sugar and starch. It is the most basic nutrient for human beings. Provide 50% energy source for human body, and each gram of carbohydrate can provide kilocalories. Protein: Including plant protein and animal protein. There are beans with high plant protein content, and animal protein sources are meat, eggs and dairy products. Protein is the foundation of human body, and blood, muscles and hormones are all made up of protein. In addition, in the case of insufficient carbohydrates and fats, protein can also provide energy, and each gram of protein can provide 4 kilocalories; Fat: It is the biggest heat source of human body and an important part of human body structure. Especially when people are hungry, they will consume a lot of fat to provide energy, and each gram of fat can provide 9 kilocalories. The main sources of fat are meat and eggs. In addition to the above three categories, the human body also needs vitamins and minerals to provide normal physiological activities. Due to the disorder of glucose metabolism and drug treatment, diabetic patients need to carefully calculate the calories of each meal every day. Firstly, the body shape is determined according to the body mass index, and then the calories per kilogram of body weight are determined according to the daily activity intensity of patients: standard weight, obesity, and emaciation 15-20,
Running 3000 meters can almost consume a meal.