10 x weight (kg) +6.25 x height (cm) -5 x age +5
Female basal metabolism
10 x weight (kg) +6.25 x height (cm) -5 x age-16 1
For example, if you are a female, weighing 50kg, with a height of 160 and an age of 26, then your calorie balance is
10x50+6.25x160–5x26–161=1209 card.
Different people consume different total calories every day:
1, basic metabolism of ordinary working population * 1.3
2. Basic metabolism of general fitness population * 1.55
3. Basic metabolism of special athletes * 1.8
For example, my weight 100KG, my basal metabolism is 2280* 1.8=4 104, which is the calories I need in a day.
The measure that many people who lose weight will take is dieting. Dieting will rebound, so be careful to lose weight!
You can control the right amount, but it can't be lower than the calories you need for basal metabolism every day. Because the calorie intake is too low, the body will reduce the metabolic rate, make you fat, make your weight loss career more difficult, and will rebound as soon as you resume your diet! Healthy slimming is to develop lean physique, reasonable diet+fitness, without worrying about the crisis of getting fat again.
A healthy adult woman needs to consume 1800 ~ 1900 calories every day, while men need 1980 ~ 2340 calories. Can reduce the daily intake of 300-500 calories. Remember not to quit starch, protein and carbohydrates. This is the importance of a reasonable diet.
Why do you exercise? Because it will speed up your body's metabolism and accelerate fat burning!
If you want to lose weight, don't be lazy. Simply dieting and losing weight will make your body ugly and deformed, which is not a healthy beauty. Only exercise can make you have a rough figure!
Recently, an American magazine listed a list of exercise calorie consumption. Taking a person weighing 70kg as an example, the calories consumed by participating in various sports are calculated for your reference.
1, fast climbing: 1 hour up to 650 calories.
2, jogging: 1 hour consumes 590 calories.
3. Swimming: Take freestyle as an example, 1 hour is 5 10 calories.
4. Playing basketball: 1 hour can consume 440 calories.
5. Weightlifting: 1 hour consumes 440 calories.
6. Walking: 1 hour is 370 calories.
7. Dancing: 1 hour is 330 calories.
8. Housework: 1 hour is 330 calories.
9. Riding: the speed is lower than 16 km and the speed is 290 kcal.