Female: BMR = 655+(9.6 x weight kg)+( 1.8 x height cm)-(4.7 x age).
Male: BMR = 66+( 13.7 x weight kg)+(5 x height cm)-(6.8 x age).
People can't lie down all the time, so the total calories you need every day need to be further calculated.
Using Harris Benedict formula, multiply your basal metabolic rate by the activity coefficient (as shown below):
Almost motionless. Calorie calculation = basal metabolic rate x 1.2
Total requirement of light exercise (65438+ 0-3 times per week) = BMR x 1.375.
Total demand for moderate exercise (3-5 times per week) = BMR x 1.55.
Total demand for active exercise (6-7 times per week) = BMR x 1.725.
Total demand of professional sports (twice the amount of exercise) = BMR x 1.9.
For example, if your calculated BMR is 1745 and you don't exercise at all, then you need 1745 x 1.2 = 2094 calories to maintain your current weight.
How to lose weight?
Calories burned per day > calories burned. Stick to it for a while and you will lose weight.
The suggestion is to reduce the calorie intake by 500- 1000 calories per day, but not more than 1000 calories, which will lead to excessive overdraft.
The American College of Sports Medicine (ACSM) suggests that women should ensure that they consume at least 65,438+0,200 calories a day, and men should consume 65,438+0,800 calories.
Second, how much calories do people need at least every day?
Daily calorie requirement of adults (1 calorie = 4. 184 kj)
Male: 9250- 10090KJ
Female: 7980-8820 kJ
Note: The daily calories provided by food should not be less than 5,000-7,500 kilojoules, which is the least energy to maintain normal life activities.
In other words, you should be healthy and consume at least 1200 calories every day.
People consume at least three calories a day.
The basic heat required for basic metabolism of human body+the heat required for physical activity+the heat required for digesting food.
Simple algorithm of basal metabolism =
Woman: basic calories = weight (kg) x 9
Man: basic calorie (kcal) = weight (kg) x 10.
Physical activity algorithm = weight (kg) * activity intensity coefficient * hours.
For example, a 70kg person who watches 1 hour of TV consumes 70 * 1.4 * 1 = 98 calories.
Algorithm for digesting food = 10% * (minimum calories required for basic metabolism of human body+calories required for physical activity)
In other words, a 60kg man will spend at least one day watching TV.
Basal metabolism = 60 * 2 * 10 = 1200
Physical activity = 70 *1.4 *12 =1176
Digested food =10% * (600+1176) =177.
Total * * * consumption =1200+176+177 = 2553 calories.
Third, common sports consumption.
Swimming: Consume 175 calories every half hour. It is a kind of exercise with coordinated whole body movements, which is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak.
Track and field: 450 calories can be consumed every half hour. It can make the whole body get exercise.
Basketball: It consumes 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function.
Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs.
Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.
Walking: 75 calories per half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight.
Skipping rope: It consumes 400 calories every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss.
Table tennis: Consume 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity.
Volleyball: It consumes 175 calories every half hour. It mainly enhances flexibility, resilience and physical strength, and is beneficial to the heart and lungs.
Fourth, the unit conversion of heat
Kilocalories, kilojoules
1 kcal = 4. 184 kcal
1 kcal: It is the heat that can make 1 ml of water rise 1 degree Celsius.
Because the unit of "calories" is still too small compared with the calories we consume every day. At present, the unit widely used in nutrition is "kilocalorie" (also known as "big calorie"). 1 kcal is equal to 1000 kcal, which is about 4 186 joules. In informal occasions and informal written records, "thousand calories" and "big calories" are often omitted as "cards", and readers should pay attention to recognizing them according to common sense.