If you want to become thinner by eating, you must pay attention to the calorie deficit, how to calcu

We also have to learn to control our diet, for example, if you want abdominal muscles, simple training is not enough, you also need to ensure that our body fat is low enough, so today I want to talk to you about the word calorie deficit, this time the diet operation theory will specifically introduce what is the calorie deficit and how to operate.

First of all, before we start learning, as a responsible person, I must first popularize a common sense for you, that is, the total calories consumed by a person in a day = basal metabolism + calories burned by a day's activities.

What is the heat deficit? Here's how I understand it: then when we want to consume the fat in our body as the body's energy**, we must "diet" from the diet, and the diet here does not mean that you suddenly skip dinner or "go on a hunger strike" to not eat for a few days, this is more extreme.

We must lose fat on the premise of good health, that is, there is a moderate calorie deficit, so that the body can effectively and safely lose fat without affecting the normal operation of the body and without losing muscle. This caloric deficit is typically 10%-20% of the total caloric deficit. Anything below 10% may not be effective, and above 20% may lead to muscle loss and decreased basal metabolism.

There is also a question, can we eat meat during the fat loss period in the process of fat loss?

This is also a lot of misunderstandings in the ** Xiaobai, perhaps related to the expression of Chinese language, fat is usually said to be fat in daily colloquial language, and some are slowly simplified to meat, such as: "Recently I have gained weight, look at so much (fat) meat on my stomach." In fact, the real "meat" refers to muscle, and "fat" is muscle with a lot of fat.

The main nutrition of meat is protein, protein is the material basis of life, one of the three major macronutrients (carbohydrates, fats, proteins), is an important raw material for building and repairing the body, the development of the human body and the repair and renewal of damaged cells, are inseparable from protein.

If you're impatient, the simple answer is this: adequate amounts of protein can help you lose fat efficiently. If you are in the fat-losing stage, then you should choose lean meat with low fat content, as for the choice of meat, in fact, you can do it, and there are also very lean parts of pork in it.

Protein intake can also be obtained from egg, milk and fish. Eggs digest and absorb protein quickly, so it is recommended to supplement after strength training.

If you're a vegetarian, you can also get your daily protein needs from beans and soy products, and the generally accepted theory is that plant-based protein may not be as effective as animal protein for fitness people, depending on the individual's tolerance to both types of protein.

Regarding the diet for fat loss, there are still many misunderstandings and myths about the whites, and this time I will only talk about the basic theory and one of the most mentioned misunderstandings.

Basal metabolism, then you should multiply the calories of the staple food you eat and the calories of vegetables by each other, and then subtract the basic weight with the corresponding calories.

If you want to calculate the basal metabolism, first of all, look at the calories of the food you eat, and then look at your weight, and the two of them can be multiplied and subtracted.

The basal metabolic rate calculation formula for males (kcal day) = 66 (body weight) (5 body weight) (age); Female basal metabolic rate (kcal day) = 655 (weight) (weight) (age).

The caloric deficit is the difference between the total calories of food and the basal metabolic calories and the calories burned by exercise every day, male basal metabolic capacity = 66 + weight (kg) + 5x height (capacity cm) age.

Female basal metabolic capacity = 665 + body weight (kg) + birth (cm) age.

The total amount of heat emitted by the measured person in a certain period of time (through radiation, conduction, convection, and evaporation) is collected, and then converted into the amount of metabolism per unit of time, that is, the energy metabolic rate. However, the device of direct calorimetry is more complex, and it is mainly used to study obesity and endocrine system disorders. The latter two methods are mainly used for measurements in the general population.

Total metabolic calories minus total calories eaten in a day = calorie deficit, which means that you consume more calories throughout the day than you eat throughout the day.

Female basal metabolic rate = 661 + weight (kg) + height (cm) age.

Male basal metabolic rate = 67 + weight (kg) + 5x height (cm) age.

The calorie deficit is that you consume more than you consume, basal metabolism = 661 + weight + height age.

In layman's terms, a calorie deficit is when you eat fewer calories than you consume. To calculate the basal metabolic amount, it is necessary to calculate it comprehensively according to your weight, height, heart rate and other reasons.

Formula for measuring basal metabolic rate:

1. Basal metabolic rate % = (pulse rate + pulse pressure difference) - 111 (gale);

2. Basal metabolic rate % = pulse rate + pulse pressure difference;

3. Basal metabolic rate % = pulse rate + pulse pressure difference) -116 (KOSA).

Simple algorithm for basal metabolism:

Weight (kg) x 24

For example, if you are 60 kg, then it is 60x24 kcal.

If you walk for 2 hours, it is unlikely to consume 1750 kcal, and if you weigh less than 80 kg, it may be 1000-1300.

This does not include basal metabolism.

The calorie deficit for fat loss is set to be the most reasonable.

Yes. If a person's daily intake does not exceed their basal metabolic rate, they will not gain weight. Basal metabolic rate refers to the energy metabolism rate of the human body when it is awake and extremely quiet, not affected by muscle activity, ambient temperature, food and mental stress.

It is the energy metabolism rate of the human body when it is awake and extremely quiet, and is not affected by factors such as mental tension, muscle activity, food and ambient temperature.

The reason why the human body gains weight is because the energy intake is greater than the consumption, and the excess energy will be stored, generally in the form of sugar, fat and protein. Stored fat is the main cause of a person's obesity.

As long as the intake is less than the consumption, the person will become thinner. Otherwise, you will get fat. However, it should be noted that people are exercising and are engaged in other activities, so they need to have a lot of energy expenditure, and long-term intake below the basal metabolic rate will cause varying degrees of damage to the human body.

1820 kcal, uh, your metabolism is so high.

No, if your metabolism is 1820 kcal, then you need to consume at least 2420 kcal a day, because the average daily activity usually costs about 600 kcal. If you are not active and lie down all day, you only need 1820 kcal to maintain your weight.

800 1000 is thin, but gluttony, anorexia, **can not escape a little better**, almost a little gluttony, anorexia.

Long-term such a diet will lead to a decline in metabolism, and it will be easy to eat fat when metabolism declines Regarding fat loss, we must first understand two concepts, whether it is weight loss or fat loss and weight loss, you need to control diet + exercise.

Fat loss is to reduce fat rate, increase muscle rate, increase metabolism, and develop an easy-to-lose physique, which only requires exercise and does not need to control diet.

The so-called basal metabolism is the amount of energy your body has to expend in an ordinary state. I'm a basic metabolism, and then whether you move or not, it's happening all the time.

Then the daily calorie intake includes your diet, snacks, or other calories you consume. For example, if you eat rice, it has calories, if you eat a dish, if you eat a dish, it has calories, and if you eat some nuts or something, it's still relatively high in calories anyway.

If you eat more calories than your basal metabolic needs, and you don't exercise, you're probably going to gain weight. At this time, you need to exercise, and then cut off the excess calorie intake is a few rooms, that your body consumes more calories than you consume calories, you can achieve the goal.

You can say no, but you also have to meet his basal metabolism, if you often can't eat enough, that calorie intake is not enough, then it is not good for the body, she may be your ** ah or physical function will be degraded.

The number of calories necessary for the human body every day is called basal metabolism.

Basal metabolism Body surface area Basal metabolic rate (BMR) Body surface area during waking hours per day Height (cm) + weight.

kg) basal metabolic rate: Let's say you're a girl. 18 19 years square * h); 20 30 years old for squared *h); 31 40 is squared *h).

If you can't explain it clearly, I'll give you an example.

If a 20-year-old girl, height, weight 50kg, sleeps 10 hours a day. Then her daily essential calories are:

Body surface area squared)+

Basal metabolic rate

Basal metabolic card.

"Nutrition and Health" introduces the basic knowledge of nutrition, including the chemical structure of the seven major nutrients required by the human body, the main physiological functions, food**, and the daily reference intake of the human body; The main food types include cereals, potatoes, legumes, nuts, vegetables and fruits, livestock and poultry meat, etc.