First, the calculation method
1. Simple algorithm:
REE (static energy consumption value) = BMR (minimum calorie value for maintaining basic physiological functions) × 1. 1.
For example, a girl weighs 58 kilograms,
Then her daily BMR = 58 (kg) × 24 (hours) = 1392 (calories).
Her daily REE =1392×1.1=1531(calories).
2. More accurate calculation method:
Because everyone's daily calorie demand varies with the amount of activity, the activity coefficient must be taken into account to get the real basic calorie value.
Female REE = (10× body weight) +(6.25× height) -(5× age)-16 1.
Male REE = (10× body weight) +(6.25× height) -(5× age) +5.
Take the girl mentioned above as an example. Her height 160 cm, age 25 years old. So she came down one day.
Ree = (10× 58)+(6.25×160)-(5× 25)-161=1294 (kcal)
From this point of view, the diversified consideration of weight, height and age will be slightly different from the previous calculation method, but the error value is still allowed.
Second, calculate the daily calories required for the activity coefficient.
Daily heat requirement = REE × activity coefficient
[Activity coefficient of immobile activity state: bedridden (all day)1.2; Mildly active lifestyle (sedentary or slow)1.3; The general activity is1.5 ~1.75; Lifestyle with heavy activity (heavy workers) 2.0. ]
Take the girl mentioned above as an example. She is an office worker with average activity, and her activity coefficient is about 1.5. If the rare earth elements obtained by the second method mentioned above are used for calculation,
Its daily caloric requirement = REE× activity coefficient =1294×1.5 =1941(calories).
Third, the amount of calories you must consume every day during weight loss.
The most efficient and healthy way to lose weight is to lose 0.5- 1 kg per week. Because excessive weight loss is not only harmful to health, but also may cause high-risk ketoacidosis, and the speed of weight gain is relatively fast.
First of all, refer to your ideal weight and set a target weight to decide the weight you want to lose; Then calculate the total calorie intake that must be reduced to reach the target weight according to the calorie value of 7700 calories per kilogram of body weight; Then determine a reasonable weight loss cycle based on the weekly reduction of 0.5 ~ 1 kg, and then divide the total calories that must be reduced by the number of days to get the calories that must be reduced every day; Finally, subtracting the daily calories from the daily calories is the daily calories needed during weight loss.
Take the girl above as an example. She is 160 cm tall and weighs 58 kg.
Its standard weight = 5 1+0.5 (height-155) = 51+0.5 (160-155) = 53.5 (kg).
Because her figure belongs to a small skeleton, the standard weight must be revised downward by 3% ~ 5%, so she set herself a target weight of 52 kg. She wants to reduce her weight from 58 kg to 52 kg in three months (0.5 kg a week on average), so she finds out the calories she must consume every day during weight loss through the following formula.
Want to lose weight = current weight-target weight = 58-52 = 6 (kg).
Total calorie intake that must be reduced within three months = 6× 7700 = 46200 calories.
The calorie intake that must be reduced every day = 46200÷90 (days) ÷5 13 calories.
The calories you must consume every day during weight loss = the calories you need every day-you must reduce the calories you consume every day.
=1941-513 =1428 (calories)
In other words, as long as she has the perseverance to control her daily calorie intake at 1428 calories, she will definitely be able to drop from 58 kg to 52 kg after three months.