Many people fail to lose weight because they don't know how to control dietary calories.

Make a fat-reducing diet plan

Calculate your basal metabolism

Calculation formula for girls

Rmb = 655. 1+(9.563 * weight kg) +( 1.850* height cm) -(4.676* age)

Calculation formula for boys

Rmb = 66.5+( 13.75 * weight kg) +(5.003* height cm) -(6.755* age)

A This formula is only for ordinary people and is not recommended for men with relatively high muscle content.

Calculate your total daily consumption.

Total daily consumption = basal metabolism+exercise consumption+non-exercise calorie consumption

An adult woman of medium height and moderate exercise.

The total daily consumption is about 1600-2200KCAL.

Estimating your daily total consumption is the first step to scientifically reduce fat.

Make a fat-reducing diet plan

How many calories should I eat every day?

1 people with reduced fat

Don't cook to reduce fat, just create a simple calorie gap.

Make a moderate calorie gap in the total daily consumption, and make a calorie gap of 300-500kcal.

If you don't want to rebound, remember that the gap cannot exceed 500kcal.

2 bodybuilding crowd

High quality protein and fat+coarse grains+vegetables.

Avoid "dirty muscles" and don't eat too much refined food.

Protein reference 1.5~2g/kg body weight intake should be supplemented to gain muscle.

Make a fat-reducing diet plan

Intake ratio of three fat-reducing nutrients

Protein: 0.5~2.0g per kilogram is enough for 65438+ protein.

Fat: The daily total fat intake of healthy men and women is about 20~35g.

Meal 7~ 12g, eating healthy fat can make you full and help your body absorb it.

Essential vitamins and minerals

Carbohydrates: The calories of carbohydrates account for 40% of the total daily diet.

65438+ 0.5~2g/kg per day, about 100g.

How to allocate the proportion of three meals?

The proportion of breakfast, lunch and dinner is 30%, 40% and 30% respectively.

The nutrition of three meals per meal is balanced, and the diet structure is about: carbohydrate 45%,

Protein 35%, fat 20%.

What you need to do to reduce fat is not to eat a certain nutrient completely, but to achieve a balanced and sperm-free.

Processed food!

Make a fat-reducing diet plan

How to prepare fat-reducing meals in different situations

1 often get together in the canteen.

There are many kinds of Tang cuisine, so it is necessary to grasp the proportion of nutrition and ensure that there are staple food+vegetables+meat and eggs.

Generally, rice is about 2 Liang ~3 Liang +2 vegetarian dishes+1 meat dish.

Vegetables should be green leafy vegetables, and meat should be chicken, duck, fish and shrimp with low fat content, so as to avoid

Skinned fat.

2 often order takeout parties.

Make sure the following points before ordering takeout: one punch of staple food (preferably coarse grains)+two punches of vegetables+

A large number of protein (lean meat, eggs and tofu can be used) avoid fried foods and high-sugar foods.

White collar working group

You can choose fast food, McDonald's 500-card set meal or subway sandwich when you are busy at work.

Light spicy and spicy, or steak salad are good choices.