2 1 day, through exercise and diet, I lost 8 Jin and 5 cm around my waist. I am in good health, I have no rebound, and I am constantly brushing my fat happily.

As we all know, reducing fat is to create a calorie gap so that intake is less than consumption. Then how do we know how much we eat in a day and judge how much we should eat?

Estimation of daily consumption: basal metabolism x activity coefficient level

1 basal metabolic formula

Male =( 10x weight kg)+(6.25x height cm)-(5x age) +5.

Female =( 10x weight kg)+(6.25x height cm)-(5x age)-16 1.

2 activity coefficient level

Sit still and exercise less (little or no exercise)-1.2

Light exercise (exercise 1-3 days/week)-1.38

Moderate exercise (3-5 days/week)-1.55

Very active (exercise 6-7 days a week)-1.73

For example, I am 34 years old, with a height of 167cm and a weight of 60kg. I exercise five days a week, so

My basal metabolism is (10x60)+(6.25x167)-(5x34)-161=1312.75.

The activity coefficient level is 1.55.

So my daily consumption is about:1312.75x1.55 = 2034 kcal.

Theoretically, as long as I eat no more than 2034 kilocalories a day, I won't get fat.

If the goal is to reduce fat, the consumption algorithm is basal metabolism x 1.2.

So I want to lose weight, and my daily intake should be controlled at1312.75x1.2 =1575 calories.

Note: No matter how crazy you brush fat, the total intake should not be lower than the basal metabolism, which is not good for your health and easy to rebound.

The friends also quickly calculate their daily consumption according to this method to see if they have eaten too much.