Calculation formula of calorie gap: calorie gap = (basic calorie consumption × physical activity level)-calorie intake.

1, which means heat

Heat is the energy generated by the oxidation of food in the human body. Different foods have different nutrients and can produce different energy. This is why there are fat people and thin people, because some people like to eat fried chicken, kebabs and fat house water, while others like to eat fruits, vegetables and light tea.

2. The meaning of thermal gap

The calorie gap refers to the difference between the calorie intake and the calorie consumption in a day. For example, a person's daily energy consumption is 65,438+0,800 kcal, and his energy intake is 65,438+0,300 kcal, so his daily calorie deficit is 500 kcal.

3. Set the calorie gap according to the weight loss goal.

For example, if a small partner plans to lose 4kg a month, then losing 1kg and 1kg of adipose tissue a week can provide 7000 to 7700 kilocalories. Then the heat gap in one week is calculated according to 7000 calories, and the heat gap in one day is 1000 calories. Diet and exercise each bear 500 kilocalories, which can achieve the effect of losing weight.

Optimum setting value of thermal gap

1, 100~200 kcal

The daily energy intake is lower than the normal amount 100~200 calories, and the body's hunger is not obvious. Plus 40 minutes of exercise, you can slowly lose weight. Not only does it not affect normal life, but it will also not cause appetite disorder and malnutrition.

2300 ~ 400 calories

When the daily energy intake is reduced by 300~400 kilocalories compared with the normal amount, the body will feel hungry and dissatisfied. If we carefully arrange foods with high satiety and high nutritional density and ensure the intake of protein, vitamins and minerals, we can minimize the adverse effects.

3500 ~ 600 calories

The daily energy intake is 500~600 kilocalories less than normal. No matter how you cook a recipe, your body will feel dissatisfied, prone to malnutrition and loss of appetite.