Female: RMB =655. 1+(9.563* weight kg)+( 1.850* height cm)-(4.676* age)

Male: RMB =66.5+( 13.75* weight kg)+(5.003* height cm)-(6.755* age)

Note: this formula is only for ordinary people, and it is not recommended for men with relatively high muscle content.

Calculate your total daily consumption.

Total daily consumption = basal metabolism+exercise consumption+non-exercise calorie consumption

The total daily intake of an adult woman with normal body shape and moderate exercise is about 1600-2200KCAL.

Estimating your daily total consumption is the first step to scientifically reduce fat.

How many calories should I eat every day?

Fat reduction goal:

Don't cook to reduce fat, just create a simple calorie gap.

Make a moderate calorie gap in the total daily consumption, and make a calorie gap of 300-500kcal.

If you don't want to rebound, remember that the gap cannot exceed 500kcal.

Muscle gain goal:

Protein reference 1.5~2g/kg body weight intake should be supplemented to gain muscle.

Proportion of intake of three major nutrients in weight loss population

Protein: 0.5~2.0g per kilogram is enough for 65438+ protein.

Fat: the total fat intake of healthy men and women is about 20~35g per day, 7~ 12g per meal.

Eating healthy fat can make you full and help your body absorb necessary vitamins and minerals.

Carbohydrate: The calorie of carbohydrate accounts for 40% of the total daily diet, which is 1.5~2g/kg, or about 100g.

How to allocate the proportion of three meals?

The energy intake ratio of breakfast, lunch and dinner is about 30%, 40% and 30% respectively.

Every meal should be balanced in nutrition. The diet structure is about: carbohydrate 45%, protein 35%, fat 20%.

What you need to do to reduce fat is not to eat a certain nutrient completely, but to achieve a balance and avoid refined food!

How to prepare fat-reducing meals in different situations

Often in the canteen.

There are many dishes in the canteen, and the nutrition ratio should be well grasped to ensure that there are staple food+vegetables+meat and eggs.

Generally, rice is about 2 Liang ~3 Liang +2 vegetarian dishes+1 meat dish.

Vegetables are mainly green leafy vegetables, and meat is mainly chicken, duck, fish and shrimp with low fat content, so as to avoid peeling off fat.

White collar workers' party

Busy work can choose fast food, McDonald's 500-card set meal or subway sandwich, light spicy mala Tang, or steak salad.

Are all good choices.

Takeaway party

Make sure the following points before ordering takeout: one punch of staple food (preferably coarse grains)+two punches of vegetables+one punch of protein (lean meat, eggs and tofu are all acceptable).

Avoid fried foods and high-sugar foods.