The third year of junior high school, 15 years old, how much KJ energy should be ingested in a day f

Calorie Consumption Guidelines: Calories Consumed Every Day The calories you consume, you will lose weight. Calories burned per day is calculated by formula:

Basal metabolism = body weight kg 24 hours; Activity Consumption = Body Weight Activity Factor Hours (In the Office Activity Factor is Total Consumption = Basal Metabolism + Activity Consumption Basal Metabolism - Body Weight (kg) * 24 Hours For example: A person weighing 70 kg has a basal metabolism of 70 kg * 24 hours = 1680 calories Day Activity Consumption - Body Weight * Activity Intensity Factor * Number of Hours For example. The intensity coefficient of watching TV is then a person weighing 70 kg to watch TV for 1 hour The consumption is 70 * calories:

The intensity coefficient of the walk is 4 If he watches TV for 2 hours, his consumption is 70 * 4 * 2 = 560 calories Basic calories required for basal metabolism kcal Age Formula Women 18- 30 years old x weight (kg) +450 31- 60 years old x weight (kg) +830 Over 60 years old x weight (kg) +600 Men 18- 30 years old x weight (kg) + 680 31- 60 years old x weight (kg) +830 Over 60 years old x weight (kg) +490

According to the World Health Organization's book "Calories and Protein Intake", a healthy adult woman needs 1,800 to 1,900 calories a day, while a man needs 1,980 to 2,340 calories. Among them, protein intake should be 10% to 15% of the daily calorie requirement of the human body; Carbohydrate intake should be no less than 55% of the daily caloric requirement; Fat intake should not exceed 30% of the daily calorie requirement. In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of dietary fibre should not be less than 16 grams.

If your goal is to lose fat, multiply your current weight (catty) by or 12 (10 means you have a slower metabolism, 11 means medium, and 12 means faster). If your goal is simply to gain muscle (or just lose fat slightly), then multiply your weight by or 15 (13 means you have a slower metabolism, 14 means medium, and 15 means faster).

For example, a woman who weighs 130 pounds and has a moderate metabolism wants to slowly gain muscle and lose fat. In this case, her daily calorie intake should be: 130 14 = 1820 (calories).

And a man with a fast metabolic rate and a weight of 200 pounds, if his purpose is just to gain muscle, then his daily intake should be: 200 15 = 3000 (calories). The above simple formula works equally well for both men and women.

A word of caution: if you feel that your progress is stagnant or you are having trouble reaching your goal, you may need to adjust your calorie intake, which is usually 50 100 calories.

Calculate the basic energy requirement for each day formula.

Basic energy required for each day

w: body weight, in kilograms.

h: Height, centimeters in units.

A: Age, years as a unit.

Based on a 28-year-old woman, a height of 165 cm and a weight of 58 kg, her daily basic energy requirement is that she needs at least a large number of calories to maintain her daily basal metabolism, but she must also make appropriate adjustments according to the amount of exercise and busyness; In general, it is advisable for women on a weight-loss programme not to consume less than 1600 to 1800 calories per day.

There are many formulas above, and you can calculate the optimal daily calorie intake according to your situation. **It is a process of keeping your mouth shut and opening your legs. You can eat more foods rich in dietary fiber, such as vegetables, fruits, whole grains, etc.

Replace high-fat pork with low-fat chicken and fish. If you can't stop talking, you can try Shuerga. In addition, proper exercise is essential.

It can effectively consume its own energy and burn fat. Nowadays, HIIT is more popular, which is high-intensity interval training. The ability to burn fat is amazing.

There are many tutorials online that you can follow along.

1. The energy consumed by the human body is mainly used to maintain basal metabolism, meet the special dynamic role of food and various physical activities. The energy expended to maintain basal metabolism refers to the energy expenditure of the body when it is awake on an empty stomach and at rest.

2. A small part (10%) of them is used for mechanical work in the body, such as heartbeat, respiration, etc., and most of them are used to maintain the concentration difference between intracellular and extracellular fluids and electrolytes or the biosynthesis of proteins and other macromolecular substances. The special motility of food refers to the phenomenon of energy consumption due to the intake of food. Protein has the strongest special motive effect in food, which is equivalent to about 30% of its own production capacity.

Carbohydrates are 5% 6% of their own production capacity, and fats are about 4% 5%. When eating a common mixed diet, the additional energy expenditure caused by the special motility of food is about 628 837 kJ, which is equivalent to 10% of basal metabolism. Any mechanical activity that consumes outside the body consumes energy, which depends not only on the nature and intensity of the physical activity, but also on body weight and skill in movement.