(1) People's daily consumption
1200+ basal metabolic consumption of normal activities is more than 400 kcal ≥ 1600 kcal, which can also be calculated according to the following formula.
male
1 1- 17 years old
Weight (kg) × 105 = basic heat (kJ)
Weight (lbs) × 1 1 = basic calories (kcal)
18-30 years old
Weight (kg) × 63+2850 = basic heat (kJ)
Weight (pounds) × 7+680 = basic calories (kilocalories)
3 1-60 years old
Weight (kg) × 48+3500 = basic heat (kJ)
Weight (pounds) × 5+830 = basic calories (kilocalories)
Over 60 years old
Weight (kg) × 56+2050 = basic heat (kJ)
Weight (pounds) × 6+490 = basic calories (kilocalories)
woman
1- 17 years old
Weight (kg) × 84 = basic heat (kJ)
Weight (pounds) × 9 = basic calories (kilocalories)
18-30 years old
Weight (kg) × 6 1+ 1880 = basic heat (kJ)
Weight (pounds) × 6.5+450 = basic calories (kilocalories)
3 1-60 years old
Weight (kg) × 36+3500 = basic heat (kJ)
Weight (pounds) × 4+830 = basic calories (kilocalories)
Over 60 years old
Weight (kg) × 44+2050 = basic heat (kJ)
Weight (pounds) × 5+600 = basic calories (kilocalories)
② Daily intake
Maintaining basal metabolism of 65,438+0,200 calories will not affect health. If it is lower than 65,438+0,200 calories, the body will break down the protein (that is, muscle) that consumes calories to maintain operation and reduce the daily consumption of the body. Because the more muscles, the more energy you consume. ) The heat meter is not included here. After all, there are too many. You can search yourself.
③ How to get thinner?
A very simple addition and subtraction, as long as the daily intake is not less than 1200 calories and does not exceed the intake of calories, you can lose weight healthily and safely.
4 how to lose weight quickly?
The order of substances consumed by exercise is sugar, fat and protein. Aerobic exercise for about half an hour every day will clean up the sugar and start burning fat. I don't include the energy table for each exercise. Search for it yourself.
I hope I can help you ~ ~ ~