The vast majority of women can control their daily caloric intake around 1,500 calories; men can control their daily caloric intake around 1,800 calories. At the same time, the minimum caloric intake should not be less than 1,200 calories.

1. Calculation method

1. Simple algorithm:

REE (static energy consumption value) = BMR (minimum caloric value to maintain basic physiological functions) × 1.1

For example, if a girl weighs 58 kilograms,

then her daily BMR = 58 (kg) × 24 (hours) = 1392 (kcal)

Her REE for the day = 1392 × 1.1 = 1531 (kcal)

2. A more accurate calculation method:

Because everyone’s daily caloric requirements will It varies with the amount of activity, so the activity coefficient must be taken into account to get the true basic caloric value.

Female REE = (10 × weight) + (6.25 × height) - (5 × age) - 161

Male REE = (10 × weight) + (6.25 × height) - (5 × age) + 5

Take the above girl as an example. Her height is 160 cm and her age is 25 years old. Then her day’s REE = (10 × 58) + (6.25 × 160) - (5 × 25) - 161 = 1294 (kcal)

From this point of view, considering weight, height and age status in a diversified way, and the results obtained by the previous calculation method The results will vary slightly, but the error is still allowed.

2. Calculate the daily caloric requirements from the activity coefficient

The daily caloric requirements = REE × activity coefficient

[Activities in the immobile state Coefficient: 1.2 for bedridden (all day); 1.3 for light activity lifestyle (sedentary or slow walking); 1.5 to 1.75 for general activity; 2.0 for high activity lifestyle (heavy worker). ]

Take the above-mentioned girl as an example. She is an office worker with average activity, and her activity coefficient is about 1.5. If calculated based on the REE obtained in the second way above,

< p>The daily calories required = REE × activity coefficient = 1294 × 1.5 = 1941 (kcal)

3. The calories that must be taken in every day during the weight loss period

Healthy and most useful The most efficient weight loss rate is 0.5-1kg per week. Because excessive weight loss is not only harmful to health, but may also cause high-risk ketoacidosis, and the rate of weight gain is also relatively high.

First, refer to your ideal weight and set a target weight to decide how much weight you want to lose; then calculate the amount of calories you need to lose to reach your target weight based on the 7,700 calories you need to lose per kilogram of weight. The total calorie intake must be reduced; then use 0.5 to 1 kg per week as the standard to determine a reasonable weight loss period, and then divide the total calorie intake that must be reduced by the number of days to obtain the calorie intake that must be reduced every day; finally, calculate the previous The daily caloric requirement, minus the caloric intake that must be reduced every day, is the caloric intake that must be consumed every day during the weight loss period.

Still taking the girl above as an example, she is 160 cm tall and weighs 58 kg.

The standard weight = 51 + 0.5 (height - 155) = 51 + 0.5 (160 - 155) = 53.5 (kg)

Because her figure is a small frame, The standard weight must be revised downward by 3% to 5%, so the target weight she set for herself is 52 kg. She wanted to use three months to reduce her weight from 58 to 52 kilograms (an average weight loss of 0.5 kilograms a week), so she used the following calculation to find out the calories she must consume every day during the weight loss period.

The weight you want to lose = current weight - target weight = 58-52 = 6 (kg).

The total calorie intake that must be reduced within three months = 6 × 7700 = 46200 calories.

The calorie intake must be reduced every day = 46200 ÷ 90 (days) ≈ 513 calories.

The number of calories that must be taken in every day during weight loss = the number of calories needed every day - the number of calories that must be reduced every day

= 1941 - 513 = 1428 (kcal)

In other words, as long as she has the perseverance to control her dietary calorie intake to 1,428 calories a day, she will definitely be able to drop it from 58 to 52 kilograms in three months.