I. Basal metabolism Rate
Basal metabolism is the energy consumption necessary to maintain the most basic life activities of human body. In other words, the beating of the heart, the filtration of the kidney, the flow of blood and the internal operation all need to consume energy and generate heat to maintain the body temperature and the operation of various organs.
Basic metabolism calculation formula:
Male: BMR= 10x weight kg +6.25x height cm–5x age +5.
Female: BMR= 10x weight kg +6.25x height cm–5x age-16 1.
For example, a 33-year-old male, with a height of 170cm and a weight of 75kg, has a basal metabolism of10x75+6.25x170–5x33+5 =1652.5.
Second, daily consumption metabolism (total daily energy consumption)
1, TDEE is the daily total energy consumption.
We should understand that the daily energy consumption of the body mainly comes from three parts:
1. Basal metabolism (BMR): the natural calories consumed by the body every day.
2. Thermal effect of food (TDF): The heat consumed by food is digested and absorbed.
3. Activity consumption (tea): the calories consumed by daily life activities and sports.
TDEE contains three major consumption, which you can understand as the total energy consumption for you to complete everything.
2. How to calculate TDEE?
Remember the BMR value you just calculated?
The calculation method of TDEE is BMR x activity level.
Digital description of activity level:
Sedentary people/people without exercise habits: 1.2
Light exerciser/weekly exercise 1-3 days: 1.375
Moderate exercisers/3-5 days per week: 1.55
Strenuous exerciser/6-7 days per week: 1.725
Ultra-high intensity athletes/manual labor/training twice a day: 1.9
For example, a 33-year-old male, with a height of 170cm and a weight of 75kg, exercises about 6-7 days a week, so his TDEE is:1652.5x1.725 = 2850.6.
Third, the key to body shape change: the basic principle of increasing muscle and reducing fat.
When you have a concept of the total energy consumption every day, when the daily intake of calories = the consumption of calories, it is to maintain your original weight;
When calorie intake is
Calorie intake >; When the calories consumed exceed 5%- 10%, it is what many people should do to gain muscle.
Simple summary:
Maintenance: Maintain the current calorie intake of TDEE.
Muscle gain: 5%- 10% more than the current TDEE figure.
Fat reduction: lower than the current TDEE figure 10%-20%.
Fourth, if you lose weight, how to improve the basal metabolic rate?
There are many factors that affect the level of basal metabolism. In addition to the genetic factors of "heaven rewards diligence", it is also closely related to factors such as age, gender, height, weight, weather, living habits and hormone levels.
Usually, the basal metabolic rate of men is higher than that of women, and that of children is higher than that of adults. The older you get, the lower your metabolic rate is. With the increase of age, basal metabolism will also decline: after 20 years old, it will decline at a rate of 2% every 10 year; The basal metabolic rate of women is 2- 12% lower than that of men.
It is not difficult to improve basal metabolic rate: just increase muscle content from diet and exercise.
1, exercise consumes calories.
In fact, the best way to improve basal metabolic rate is exercise. Those girls who often practice strength will have more proud vest lines and peach hips? Facts have proved that proper strength training is one of the necessary methods to reduce fat and shape.
Developing a little muscle can increase the rate of burning calories, make you burn more calories than others when you lie down (1 g muscle burns more calories than 1 g fat), and make your body lines look better.
2. Adjust the diet structure
It is better to change the diet structure than to count calories desperately. For the same 300-calorie food, if you eat coarse grains recommended by oats, I'm afraid you'll already be full. If you change to a French fries burger, it is just the amount that has just been stuffed. Different foods with the same calories give people a feeling of fullness. Therefore, there can be more food with high satiety on the dining table, which can reduce some calorie intake.
Beans, fish, meat (mainly white meat, such as peeled chickens and ducks), eggs and coarse grains rich in dietary fiber contain high-quality protein, which can give people a long-term satiety, help to control appetite and is very beneficial to limit calories.
Verb (abbreviation of verb) abstract
Through reading the whole article, we can see that the key to the change of body shape lies in the difference of heat.
Calorie intake-calorie output = increase or decrease of calories (negative number? Lose weight, positive number? Weight gain); People who lose weight can improve the effect of reducing fat by increasing basal metabolic rate, that is, adjusting diet structure and strengthening strength training.
Last but not least, please do it step by step. The sudden drop and sharp rise of the heat is very likely to bring the opposite effect, that is, rebound.