It is good to know your basal metabolism. Then, in the next step, we need to know our total daily consumption, and the specific formula is as follows:

Total consumption = basal metabolism x exercise coefficient (1.2 no exercise; 1.375 weekly exercise 1~2 times; 1.55 Exercise 3~5 times a week; 1.725 Exercise 6~7 times a week; 1.9 professional athletes)

Then, you need to be clear about your goal, whether to gain muscle or lose fat.

1. Increase muscles

In order to gain muscle, we need to keep our body in a state of excess energy. We hope to avoid the increase of fat as much as possible while gaining muscle. So we'd better not exceed 500 calories. So use our total daily consumption of +500, which is the energy you need to consume every day. All the food we eat every day consists of three elements: carbohydrate, fat and protein. The specific formula is as follows:

Protein (4 calories per gram) = 2.2 times the weight.

Fat (9 calories per gram) = total intake x25%

Carbohydrate (4 calories per gram) = remaining calories

Reduce fat

In order to reduce fat, we need our bodies to be in an energy deficit. We want to avoid muscle loss while reducing fat, so the deficit should be between 200 and 500 calories. The intake companies of the three elements are as follows:

Protein (4 calories per gram) = 2.75 times the weight.

Fat (9 calories per gram) = total intake x20%

Carbohydrate (4 calories per gram) = remaining calories

I've lost 40 pounds, and I've been successful for two years. I'm happy to answer the main question back and forth.

Height 173 cm, weight 1 16 kg. According to the calculation method of body mass index (body mass index = weight (kg)/ square of height (m)), the body mass index of the subjects is 58/1.73//kloc-.

According to the classification of body mass index, 18.5 means underweight, and 18.5 24 means normal weight range.

At present, the height and weight of the subjects are relatively normal and low. If we lose another 5 kilograms, the body mass index value = 55.5/1.73/1.73 =18.54, which is very close to a critical value of underweight. As we all know, being underweight means bringing many health problems.

Combined with the topic, the main basal metabolism is about 1200 calories, and considering that daily activities need to consume 300 calories, the daily dietary calorie intake should be not less than two-thirds of the total calories, that is to say, you can consider eating 1000 calories.

1, if you choose three meals a day for breakfast, 300 calories: an egg+a cup of sugar-free soybean milk+1 bowl of miscellaneous bean porridge+a kiwi fruit.

400 calories for lunch: steamed fish+shredded pumpkin+corn.

300 calories for dinner: fried carrots with diced chicken legs+cold cucumber+purple potato.

2. If you choose to eat less and eat more breakfast, 200 calories: a glass of milk+a corn.

Breakfast 100 calories: one apple.

Lunch 300 calories: asparagus fried shrimps+oily wheat vegetables+half bowl of miscellaneous grains rice.

Lunch: 150kcal: an energy bar/a cup of low-fat sugar-free yogurt/a packet of nuts every day.

250 calories for dinner: scrambled eggs with tomatoes +2 potatoes.

Dietary principles mainly include: 1 structure, protein+vitamins+crude carbohydrates must be satisfied, and our daily activities and metabolism are inseparable from the three, which are necessary for the human body.

2. Cooking methods should be as little as possible with less oil and salt, and avoid fried and high-sugar and high-oil foods.

3. Try to eat less or no nutritious snacks, sweets or midnight snacks, and you can't help eating two bites to solve your problem.

4. Ensure enough sleep and don't stay up late.

5, life lies in exercise, if you can burn fat through exercise, the effect of losing weight will definitely get twice the result with half the effort.

The above is my experience sharing, thanks for reading! I wish you success in losing weight!

Your desire to be thin and beautiful is really good, but before answering your question, I want to discuss with you "Do you want to continue to lose weight?" According to the information you provided, let's discuss it from two angles:

Suppose you are a girl.

1. Do you still want to lose weight?

The standard weight of female students recommended by the World Health Organization = height (cm)-70) 60%

+10% is normal.

After calculation, your standard weight should be between11~136 kg.

So your target weight 1 1 1 is a normal weight requirement.

2. What is your basal metabolic rate level?

I don't know your age, so I can't accurately estimate your basal metabolic rate.

However, I estimated your basal metabolic rate by using the "Mao Liqian formula" suitable for China or other commonly used online formulas, which is >; 1250 calories.

In other words, your basal metabolic rate is already very low.

Therefore, your weight loss method must not be extreme or too fast. Try to choose a weight-loss method aimed at preserving muscles as much as possible.

In view of the above analysis, my suggested weight loss method is: 1, diet must not be dieting, and the calorie intake and diet structure should be reasonable, especially to ensure the intake of protein.

If calculated according to the actual daily demand of 2000 kcal, then the actual daily consumption is 1500 kcal;

Of course, there is also a condition that the daily calorie intake should not be lower than your basal metabolic rate.

Eat at least 2-3 punches of staple food every day;

Protein (eggs, milk, meat, fish, shrimp and beans) should guarantee 1 egg, 200-250ml milk, 1 palm lean meat (one palm fish and shrimp) and 50g tofu every day;

Vegetables should be eaten five times the size of a fist every day, and leafy vegetables should account for 1.5%.

For the choice of food, choose the food with low GI value in the table below.

Please exercise at the same time if possible.

Because your basal metabolic rate is low, and strength training can increase muscle content and improve basal metabolic rate.

So, please do some strength training if possible.

You can do self-weight strength training at first. Later, if you like strength training, you can buy some dumbbells, elastic belt, TRX rope, horizontal bar and other household strength sports equipment, and of course you can go to the gym to exercise.

Other supplements: In fact, your height, weight and shape are more important than losing weight. You can completely give up losing weight and focus on shaping. Mix well, eat well, and do more strength training to get a perfect body shape! By then, weight will be a cloud to you!

1200 calories

Morning: 400 calories: two bags of 300ml low-fat or sugar-free yogurt (150 calories).

A steamed pumpkin (about 200 calories)

A small apple (50 calories)

Noon: 200 calories: an omelet.

Afternoon tea: 200 calories: a can of xylitol eight-treasure porridge

Dinner: 300 calories: a tuna sandwich.

Before going to bed: 100 calories: a cup of yogurt ensures the quality of sleep.

1000 calories

Breakfast: 250 calories: a big apple 100 calories.

Eggs (boiled) are 75 kilocalories.

A piece of whole wheat bread 75 calories Lunch: 400 calories: a small bowl of white rice 150 calories.

A piece of steamed hairtail 100 calories.

A large plate of broccoli with 150 calories.

Dinner: 250 calories: a large jar of sugar-free yogurt 450 grams 250 calories.

Extra meal: 100 calories: an orange.

1200 calories

Breakfast: 300 calories: two cups of yogurt 200g 100 calories.

Two 200-calorie big banana lunches: 500 calories: 200 calories ordinary bowl of white rice.

A large plate of scrambled eggs with tomatoes is 300 calories.

Dinner: 400 calories: a big baked sweet potato with 400 calories.

Hello, I'm Yunzi, and I'm glad to answer your question.

Height 1 m 73, weight 1 16 kg, basal metabolism 1 183, and I want to lose another 5 kg.

Weight loss requires more intake than intake, but there is a premise that you should consume enough of your basic metabolism every day. This means that your dietary intake should be at least 1 183 calories, not to lose weight, you eat very little, and it is unhealthy to be below this value.

Our consumption includes our own technical metabolism and our behavioral metabolism, that is, the consumption generated by daily life, work, study and exercise.

Then how to eat is better, which can not only meet our own living needs, but also achieve the purpose of reducing fat.

Remember these two formulas:

1. Fat reduction: the weekly weight shall not exceed 1% of the current weight.

2, fat reduction: do not lose 1 kg fat, you need to lose about 8000kcal.

First of all, 1 kg of fat consumes about 8000 calories.

If you want to lose 2.5 kilograms of fat, you must take in:

2.5x8000=20000 kcal

58kgx 1%=0.58kg (weekly decrease)

20000 30666 kcal (daily consumption)

Then you calculate your behavior metabolism under control.

Behavioral metabolism:

1. 1.2- 1.3 (extremely light activity crowd: office crowd, activities that can be completed by driving, cooking and standing without strenuous activities)

2. 1.5- 1.6 (low activity level crowd: office crowd, besides 30 minutes of 3.2km exercise, they can also finish activities by driving, cooking and sitting at the station).

3. 1.6- 1.7 (activity level crowd: office crowd, in addition to riding for 3 hours 16- 19 km, or 1 7.2 km, you can also do it by driving, cooking, sitting at the station, etc.

Four. 1.8-2. 1 (people with high-intensity activity level: planned strenuous exercise, manual workers and high-intensity workers are listed as steel workers, road workers, coal miners and full-time athletes).

Suppose you are the second kind of person.

1183 x1.6-666 =1226.8 kcal

(calories to be absorbed every day)

1226.8 90%= 1363 (actual calorie intake)

So you should consume 1363 calories every day.

The last step: the ratio of carbon, eggs and fat.

Carbohydrate: 55% or 50%

Protein: 25%

Fat: 20% or 25%

To calculate how much you should eat.

I'm coach Yunzi, and I can help you. If there is still something unclear, you can trust me privately and wish you success in reducing fat as soon as possible.

Protein and vegetables account for two-thirds, and eat less carbohydrates and fruits with high sugar content.

In the case of good health, a normal and reasonable diet can ensure basic metabolism. The basic metabolism of the human body does not need too much calories. If the thyroid function is normal, the basic metabolic rate can be basically guaranteed. Usually, the diet should be reasonably matched. protein with high nutrition, such as milk, soybean milk, eggs and lean meat, is a relatively high-quality protein. At the same time, eating more fruits and vegetables to supplement vitamins is a healthy lifestyle.

I tried to eat apples for three days, and the effect was remarkable [yi tooth]

Basal metabolic rate (BMR) refers to the energy metabolic rate when the human body is awake and extremely quiet, which is not affected by muscle activity, environmental temperature, food and mental stress [1]. That is, when basic physiological activities (blood circulation, respiration and constant body temperature) are carried out, the minimum heat consumption per hour per unit surface area is subtracted from the standard heat consumption, and the percentage of the difference with the standard heat consumption is called basal metabolic rate [1]. Calorie (Cal for short), transliterated from English Calorie, is defined as the heat required to raise 1 gram of water to 1 degree Celsius at 1 atmospheric pressure; Calorie is an energy unit, which is still widely used in nutrition measurement and fitness manual. The international standard unit of energy is joule. As the legal unit of food calories, joules are widely used in Europe, while calories are used in the United States. Although Joule is the legal unit in China, calories are still widely used in Chinese mainland and Taiwan Province provinces due to tradition. Supplementary inquiry: You need to multiply your standard weight (height minus 105) by 20-25 to calculate the calories you need in a day. Instead of deciding how much to eat according to metabolic rate. Recommended by China Nutrition Society: protein: adult male, light manual worker: 75g/ natural year female, light manual worker: 65g/ natural year male, medium manual worker: 80g/ natural year female, medium manual worker: 70g/ natural year male, heavy manual worker: 90g/ natural year female, and heavy manual worker: 80g/ day accounting for 650% of the total energy intake. Carbohydrate: the reference intake is 55%~65% of the total energy intake. Calories: adult male, light manual worker: 2400 kcal/natural female, light manual worker: 2 100 kcal/natural male, medium manual worker: 2700 kcal/natural female, medium manual worker: 2300 kcal/natural female. So if you eat more fat, you will have more calories. When too many calories can't be consumed, people tend to get fat.