There is no uniform standard for calorie intake, which should be calculated according to everyone's weight and activity. The heat required by human body varies from person to person, and the main factors affecting heat are labor intensity, age, climate change, body shape, weight and health status.
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.
How to calculate how many calories you need to consume every day?
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.
What is a negative calorie food?
Foods that can help us burn excess fat in our bodies are negative calorie foods. For example, if you eat an apple, it contains 50 calories, but it needs 75 calories to digest and absorb, which means that your body will consume 25 extra calories, so when your main food is negative calorie food, your weight loss will be accelerated by two or three times.
In fact, these negative calorie foods are not mysterious foods, they are vegetables, fruits and nuts that we often eat.
To lose weight, you need to control your calorie intake.
People get fat because they consume more calories every day than they consume in activities. Every 7700 calories accumulated by the body is converted into one kilogram of body weight. If you want to lose excess weight, you should first control the calories you consume in your body every day and find out how to consume more calories.
However, this does not mean that fasting is the fastest way to lose weight, because the body needs to consume calories to maintain normal operation. Losing weight on an empty stomach, after one month, will only make you sallow and emaciated and weak, and your calorie intake should not be lower than the basic energy you need every day.
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.