According to the book Calories and protein Intake published by the World Health Organization, a healthy adult woman needs to consume 1800 ~ 1900 calories every day, while men need 1980 ~ 2340 calories. Among them, the intake of protein should be10% ~15% of the daily calories needed by human body; The intake of carbohydrates should not be less than 55% of the daily calories needed by the human body; The intake of fat should not exceed 30% of daily calories. In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of dietary fiber should not be less than 16 grams.

If your goal is to lose weight, multiply your current weight (Jin) by 10,1or 12( 10 means your metabolism is slow, 1 1 stands for medium. If your goal is only to gain muscle (or just to lose fat slightly), then multiply your weight by 13, 14 or 15( 13 means your metabolism is slow, 14 means medium, and 15 means fast).

For example, a woman with a weight of 130 kg and a moderate metabolic rate wants to gain muscle and lose fat slowly. In this case, her daily calorie intake should be130×14 =1820 (calories). And a person with a fast metabolic rate weighs 200 Jin. If his purpose is only to increase muscles, then his daily intake should be: 200× 15=3000 (calories). The simple formula above is equally effective for men and women.

Need to remind everyone that if you feel that the progress of losing weight is stagnant or it is difficult to achieve your goal, you may need to adjust your calorie intake, which is generally 50~ 100 calories.

Calculation formula of basic energy required per day

Basic energy required every day = 655.096+9.563× w+1.85× h-4.676× a.

W: The unit of weight is kilograms.

H: Height in centimeters.

A: Age, in years.

Take a 28-year-old woman as an example, with a height of 165cm and a weight of 58kg. The daily basic energy is 655.096+9.569× (58)+1.85× (165)-4.676× (28) = 60. Generally speaking, it is best for women who are implementing a weight loss plan to consume no less than 1600 ~ 1800 calories per day.

There are many formulas on it. You can calculate the best daily calorie intake according to your own situation. Losing weight is a process of keeping your mouth shut and opening your legs. You can eat more foods rich in dietary fiber, such as vegetables, fruits and coarse grains. Replace high-fat pork with low-fat chicken and fish. If you can't go on, you can try Shuerjia. In addition, proper exercise is essential. It can effectively consume its own energy and fat. HIIT is popular now, which is the high-intensity interval training method. The ability to burn fat is amazing. There are many tutorials online that you can follow.