Focus on how you eat. First, calculate your current basal metabolic value. There are many online formulas to calculate, and then calculate the calorie consumption according to losing one kilogram per week.
The calorie of losing one kilogram of fat is 7700 calories. Then, on average, the calories you eat in a day need to be less than your daily basal metabolic value 1 100 calories. You can calculate the calorie intake according to this,
The calories that can be ingested include
Protein: Weight kg X2.75 kcal, and then calculate the protein number of food intake with mint APP and the like.
Fat: the intake ratio is 15%~20%.
Carbohydrate: Residual calorie intake.
Attention! Muscle is an important source to ensure your basal metabolic value. Muscle with multiple basal metabolic values will be high. You must ensure protein intake. protein is a necessary guarantee to ensure that your body will not lose muscle during the fat reduction period. A vegan diet will have more calories if you eat a large amount! And it is easy to enter the fat-reducing platform period and not lose weight! Reasonable diet and calorie calculation are the key to losing weight!