You need to estimate your daily energy intake. Add up the calories of three meals a day, calculate about 7 days, and find an average.
The daily consumption can be estimated according to the most scientific Harris-Benedict equation (also known as Harris-Benedict principle) in the United States. There are two steps:
1。 First calculate your personal basal metabolic rate (BMR):
(The following equation is the latest version of Harris-Benedict equation revised by Mifflin and St. Gerling 1990).
Male BMR = (10 × body weight kg)+(6.25 × height cm)-(5 × age of one year) +5.
Female BMR = (10 × body weight kg)+(6.25 × height cm)-(5 × age of one year)-16 1.
For example, a boy 18 years old, weighing 70kg, height 175cm. His basic metabolic energy is
BMR = (10x70)+(6.25x175)-(5x18)+5 =1708.75 calories.
Step 2-Determine the recommended daily energy intake (to maintain the current weight) and choose the corresponding exercise index.
A. almost no exercise needs daily calories = BMR x 1.2.
B Calories required for light exercise every day (65438+ 0-3 days per week) = BMR× 1.375.
C calories required for moderate exercise every day (3-5 days per week) = BMR× 1.55.
D. Daily calories required for extensive exercise (6-7 days per week) = BMR x 1.725.
E. Daily calorie requirement for extremely heavy exercise (twice a day, ultra-heavy exercise) = BMR x 1.9.
According to the above example: BMR= 1708.75, and the exercise index of A is 1.2, then the estimated daily energy required by young men to maintain their current weight is =1708.75x1.2 = 2049.90, that is, 2050 calories.
According to the above calculation, you at least know that if you consume more than 2050 calories a day, your weight may have an upward trend. If you estimate your daily energy intake, you can know whether your daily energy intake is greater than your energy consumption.
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