Before we begin, I want to say: I'm sorry. I want to say: I'm sorry for the person who suggested eating basal metabolism +300 calories. Because, I was wrong. In addition to admitting my mistakes, I hope to share some correct ideas with you.
The second point I want to say is that the following figures are all estimates, which may be very close to the actual figures or far from them. This article is mainly about sharing correct knowledge and concepts. Personally, I still think that the average person does not need actuarial fever. It's great to know about food by counting calories, nutrition and calories, but you shouldn't let numbers control your life. After all, there will be errors in figures and calculations, but your body is honest. Further reading: the concept of diet 4 reasons why you shouldn't count calories.
Many people, including me, once had a misunderstanding that it was right to eat basal metabolism +300 calories to reduce fat. Eating more than +300 calories will make you fat, and you can't lose fat! However, there is a major mistake in this calculation method: it ignores the influence of activities, exercise amount, genes, environment and other factors. Most people know that eating too little will lead to the decline of metabolism and muscle mass, and health will also be affected. So we will say: we must eat basal metabolism.
What is basal metabolism? Basal metabolic rate is the calories you will consume at the end of the day when you are unfortunately paralyzed, lying down all day, unable to eat, go to the toilet and speak. This calorie requirement is used to maintain your heartbeat, breathing, blood circulation and so on. But if you can read this article on your computer or mobile phone, I guess you should be a person who can walk, talk, eat, go to work/class and walk. So, you definitely need more than your basal metabolism. Therefore, we need to know another figure: the daily total energy consumption, which is also a figure we call TDEE.
What is TDEE? TDEE = basal metabolism+activity consumption+exercise consumption+food thermal effect+after exercise.
Basal metabolism: activity consumption, please see the explanation in the previous paragraph: the calories consumed by walking, brushing teeth, cleaning, writing and reading; The calories consumed by running and going to the gym; The heat generated by food; The calories consumed by the body to digest food (generally estimated to be about 10% of food calories, for example, if you eat food with 100 calories, the body needs to consume 10 calories to digest. Exercising after exercise: If your exercise gives your muscles enough * * *, your body will consume more calories to repair your muscles after exercise. You can see that there are many factors that affect TDEE, but the effects of genes, weather, stress and so on are not considered here. After knowing the calorie intake in a day, we will say: If you want to lose weight, you need to eat less TDEE. Yes, if you want to lose weight, you really need to eat less TDEE, but not as little as possible!
Too much deficit will also make the body fall into a state of "famine" and "energy saving". Suppose a person's basal metabolism is 1500 calories, TDEE is 2500 calories, and he only eats 1800 calories (basal metabolism +300), then his daily deficit is 700 calories *. *TDEE is different every day. The above is to simplify the concept. This figure is 700 calories a day and 4900 calories a week. You might think, "Great. With so many deficits, it is sure to be reduced soon! The problem is that when the body lacks a lot of calories for a long time, it will adapt and start to "save energy" (reduce calorie consumption). For example, the body used to consume calories to make hormones, but now it will decrease, leading to menopause or hormonal imbalance in some people. Furthermore, the body used to consume calories to provide nutrition for hair and skin, but now it provides less, leading to hair loss and skin deterioration. This is called metabolic compensation, which means that the body will reduce consumption and increase appetite to compensate for the long-term lack of calories. A very important concept is: it is better to take it slowly. Things that are too fast have a high probability of rebounding and the risk is relatively high!
Security deficit of course, you will ask, how much deficit is safe? It is generally recommended to consume about 90% TDEE, so if your TDEE is 2500 calories, eat about 2250 calories. But you can't eat less than TDEE for a long time, because the body will adapt. Therefore, it is recommended to eat enough days a week, even slightly exceeding TDEE, to maintain the basal metabolic rate. A more strategic person may choose a day with more exercise and intensity to eat, such as the day of leg training. In addition, the fat-reducing period is not recommended to last too long, so as not to affect the metabolic rate. Therefore, it is good to set the fat loss period at about 90~ 120 days each time, and then suggest a round of muscle gain period to improve muscle mass and metabolic rate.
After the basic calorie requirement, many girls will say, "My TDEE is only 1500 calories. If 90% of TDEE is 1350 calories, will it be too close to basal metabolism? The problem is that very, very few normal girls only have 1500 cards in TDEE! According to different statistics abroad, the TDEE of girls is generally 1800~2200 calories, and that of boys is about 2400~3000 calories. Unless you lie still all day, don't walk, don't eat, and don't go to class/work, it's hard for you to spend so little.
According to the research of Stanford University in 20 17 years, people in Taiwan Province Province take an average of 5,000 steps every day, while Hong Kong people take 6,880 steps and Singaporeans take 5,674 steps. 10000 steps consumes about 450~500 calories. It can be seen that a normal person will consume about 250~300 calories just by walking. Plus taking care of children, going to work, studying (yes, reviewing will also consume calories) and exercising, we consume more calories than we thought!
Error of network formula Many people who want to know their TDEE will search for different formulas online. The problem is that many online recipes will seriously underestimate your TDEE, and even suggest that you eat less than your basal metabolism. So I don't recommend that you judge how many calories you need to eat through a program that doesn't know your life, activities and sports at all. If you want a reference number (the word reference must be emphasized), you can use this computer, which is one of the formulas that will not underestimate the heat consumption.
My summary: basal metabolism and TDEE are affected by many factors, and neither Inbody nor commercial body fat machine can calculate them completely correctly. Therefore, instead of trying to calculate calories all the time, it is better to know what is a nutritious prototype food (not a "circle").
The body is very complicated and smart. I suggest listening to your body more, because it will tell you when you need more calories and when you are full. If you calculate that you have eaten enough today, but you are still hungry, won't you eat? Sometimes calculation will bring too much pressure, making us obese, mentally ill and unable to sleep well.
Further reading: Is knowledge sharing a pressure to prevent you from losing weight? ㈠