Source: Athens slimming uses "diary method" and "grading method" to calculate your daily exercise calorie consumption. There are three main parts. The first part is basal metabolic rate, which accounts for about 65~70% of the total calorie consumption of human body. The second part is physical activity, which accounts for about 65,438+05 ~ 30% of the total calorie consumption. The third part is the thermal effect of food, which accounts for at least about. Heat unit: kcal, 1 kcal = 1000 kcal. Height: cm Weight: kg Age: Ideal Weight: kg Ideal Weight Range: kg Your weight is% of your ideal weight.

Current weight status:

Suggested calories: Calories for your advice: The nutrients that can provide calories in the diet are sugar (carbohydrates), fat, protein, alcohol, organic acids and so on. The calories they contain are: sugar (carbohydrate) 4 calories, fat 9 calories, protein 4 calories, alcohol 7 calories and organic acid 2.4 calories. To calculate the calories contained in food or diet, we must first know the weight of calorie nutrients, and then use the following formula to calculate: calories (calories) = grams of sugar ×4+ grams of protein ×4+ grams of fat ×9+ grams of alcohol ×7+ calories needed = calories consumed. Adults use the consumed calories in three aspects: basic metabolism, activity and food thermal effect; During growth and pregnancy, the tissue structure needs extra heat. After eating, the metabolism in the body is accelerated, which is used to digest food, absorb, transport, store and metabolize nutrients. The thermal effect of food usually accounts for one tenth of the total calorie demand in a day. The general calculation method is: the thermal effect of food =(BMR+ activity) x 10% or the energy required by a person in one day is equal to the sum of the BMR, total activity and thermal effect of food. Overweight in adults is mainly due to the increase in the weight of adipose tissue, which accounts for 75% of fat, 23% of water, and a small amount of protein and minerals. You must lose weight step by step. For every kilogram of weight lost, about 7700 calories will be reduced. If you use it for ten days, you will reduce your intake by 770 calories a day. It should be noted that the total calorie intake per person per day should not be less than 1200 calories, and all kinds of foods should be widely eaten to avoid increasing diet due to overeating. The taste should be light, too much salt will keep water in the body. Avoid alcoholic beverages, increase the amount of fiber in the diet, and get full satiety. Reduce calorie intake by choosing low-calorie foods, such as reducing fried and baked foods, replacing bread with steamed bread, and replacing sugary drinks with boiled water. It is advisable to reduce calorie intake in a step-by-step manner. The principle is to reduce about 500 calories per day, which is equivalent to splitting 3,500 calories from body tissues in one week, which is equivalent to about 0.5 kg of body weight, because 1 kg of adipose tissue contains 7,700 calories. It is difficult to lose weight because the body has a tendency to resist losing weight. Coping methods include: reducing basal metabolic rate, improving heat preservation efficiency, reducing activity and slowing heart rate. More importantly, the change of weight does not necessarily represent the change of fat; Usually in the early stage of weight loss, weight loss is rapid, and the main component of reduction is water; With the passage of time, the speed of losing weight is moderate, mainly reducing fat. The process of losing weight involves the decomposition of adipose tissue, so it is accompanied by the loss of protein. The ideal diet should not only reduce calories properly, but also contain enough other nutrients to make up for the loss of protein, and it is easy to implement. If the diet plan can cooperate with the appropriate exercise plan, the effect will be more ideal.