1 How many calories do you need to consume every day to lose weight?
If it is lower than your own caloric intake, you can lose weight by creating a caloric deficit.
Generally speaking, a healthy adult, even if he lies still for a whole day, his body will consume about 1,500 calories. If you are someone who does not exercise much, then every day If you keep your daily caloric intake at 1,500 calories, you will not gain weight. If your caloric intake is lower than this, you can achieve the effect of weight loss. If you add appropriate exercise and consume more calories, the weight loss effect will be more obvious. Remarks
Weight loss calculation formula: Daily caloric intake (total daily caloric consumption = basal metabolism, activity (exercise and fitness) caloric consumption, food thermic effect) ≦ total daily caloric consumption.
Basal metabolic formula: 655 (9.6*body weight kG) (1.8*increased CM)-(4.7*age) 2 Can you lose weight by consuming 200 kcal a day?
Ensure that the diet is not It can help you lose weight in the short term when your body weight changes or decreases.
In addition to the calories consumed by one’s own basal metabolism, a person consumes an additional 200 kcal a day through other activities, such as walking for 50 minutes. In this case, as long as the original diet is maintained The weight loss effect can be achieved if the caloric intake remains unchanged or lower than the original dietary caloric intake. However, once this effect is stable and the body adapts to the intensity of your body's caloric consumption and dietary caloric intake, you will no longer lose weight. At this time, you need to increase the amount of exercise or reduce the diet to achieve weight loss. 3 What is the concept of consuming 800 kcal?
1. Sleeping for half a day without eating or drinking can consume 800 kcal.
2. When the dietary calories are equal to the body's basic calories, you can lose 2 pounds of fat in 10 days by consuming 800 more calories a day.
3. If it is exercise, to consume 800 kcal, you need to jog for 1 hour and 40 minutes, ride a bicycle at 12-16 kilometers per hour for 3 and a half hours, swim for 1 and a half hours, and do yoga for 4 hours. .
But if you consume 800 kcal, it is very simple: just eat two large packages of French fries or a hamburger and one small package of French fries or 200 grams of cake. 4 Calorie consumption table for exercise and weight loss
Taking the caloric consumption of common various sports as an example, under the same exercise and the same intensity, compare the caloric consumption of a 66 kg male and a 56 kg female in 30 minutes of exercise:
1. Walking: 82.5 kcal for men and 69.9 kcal for women at slow pace; 115.5 kcal for men and 98.1 kcal for women at medium pace; 132 kcal for men and 111.9 kcal for women at fast pace.
2. Running: The combination of walking and running is 198 kcal for men and 168 kcal for women; jogging is 231 kcal for men and 195.9 kcal for women; fast running is 264 kcal for men and 224.1 kcal for women.
3. Bicycle: 12-16 km/h: 132 kcal for men and 111.9 kcal for women.
4. Basketball: 198 kcal for men and 168 kcal for women; 231 kcal for men and 195.9 kcal for women in competition.
5. Badminton: General men’s 148.5 kcal and women’s 126 kcal; competition men’s 231 kcal and women’s 195.9 kcal.
6. Football: 231 kcal for men and 159.9 kcal for women; 330 kcal for men and 279.9 kcal for women in competition.
7. Rope skipping: 264 kcal for men and 224.1 kcal for women at slow speed; 330 kcal and 279.9 kcal for men and 279.9 kcal for women at medium speed.
8. Swimming: Freestyle and backstroke are 264 kcal for men and 224.1 kcal for women; breaststroke is 330 kcal for men and 279.9 kcal for women; butterfly stroke is 363 kcal for men and 308.1 kcal for women.
9. Push-ups: Moderate intensity: 148.5 kcal for men and 126 kcal for women.
10. Yoga: Moderate intensity: 132 kcal for men and 111.9 kcal for women.