The basic principle is that consumption is greater than intake.

Calories consumed in a day.

Heat consumption = basal metabolic rate+activity+food thermogenic effect

A. basal metabolic rate (REE or BMR):

I. Summary method

Male: 1kcal/hr/kg.

Female; 0.9 kcal/hour/kg

Basic metabolic value of China people aged 2.20-24 years.

Male; 1.002 kcal/hour/kg

Female; 0.972 kcal/hour/kg

B. activity evaluation:

Radioactivity = REE (BMR) x additional coefficient (%)/ 100

Activity type and corresponding activity index:

Static mild moderate severe extreme weight

20-30% 30-45% 45-65% 65-90% 90- 120%

C. Thermal effects of food:

Thermal effect of food = (basal metabolic rate+activity) x 10%

Take a girl with 50kg activity index of 30% as an example. ※

Basal metabolic rate = 0.9 * 24 * 50 = 1080.

Activity = 1080 * 0.3 = 324

Basal metabolic rate+activity = 1404

Thermal effect of food = 140

-& gt； Total heat =1080+324+140 =1544 kcal.

Physiologically, the human body needs at least 1000 calories of food every day to operate safely and effectively. In order to maintain the current weight, a person must consume 30 to 35 calories per kilogram of body weight every day. A person weighing 50 kg will maintain his weight by eating 1500 to 2000 calories a day. If you eat 250 calories a day for a month, you will gain one kilogram. On the contrary, if you eat less than 250 calories a day for one month, you can lose one kilogram; If you eat less 1000 calories every day for a week, you can lose one kilogram. That is, you can change one kilogram of meat for every 7 thousand calories.

Scholars who study obesity believe that the safest speed to lose weight is to lose no more than one kilogram per week. If obese people cut their food by half, they can reduce about 1000 calories a day and one kilogram a week. But if you don't eat much, you can't just reduce the calories of 1000 calories, and you can't eat less than 1000 calories every day during dieting and weight loss.