Weight management

Calculation formula for calories required for a day, how much to eat to achieve an increase?

You can calculate the calorie required for a day according to your gender, age, height, and weight. The following is the calculation method:

calorie control weight management formula

Male: [66 1. 38 × Weight (kg) 5 × Height (cm) -6. 8 × Age] × Activity

Female: [65.5 9. 6 × Weight (kg) l. 9 × Height (cm) -4. 7 × Age] × Activity

The average person’s activity varies from 1. 1 to 1.3. The higher the activity, the higher the value, and it may even be higher by 1. The value of 3, if the woman who only sits in the office on weekdays works, the activity volume is about 1.1, and the person with high exercise volume is about 1.3.

For example: an 18-year-old woman with a height of 156 cm and a weight of 46 kg, the daily calorie requirement is 1580 kcal.

Formula: [65.5 9.6 × 46 1.9 × 156-4.7 × 18] × 1.2 = 1580 kcal

Calculation formula for total calories throughout the day?

Your mileage may vary and usually needs to be calculated in combination with an individual’s body type and daily activity intensity. The following are some commonly used calculation methods: Recommended method: According to the recommendation of “Dietary Guidelines for Chinese Residents 2022”, the recommended daily intake of energy for adult women is 1800-2400kcal/day; the recommended daily intake for adult men is 2250-3000kcal/day. If you need to lose weight, you can reduce 300-500kcal on this basis. Simple method: Total daily calories required (kcal) = standard weight (kg) × calorie energy level (kcal/kg). Standard weight (kg) = height (cm) -105. Accurate method: Total daily calories required = basal metabolic rate × exercise intensity coefficient. It should be noted that everyone’s physical condition and needs are different, and the calculation of total calories should be adjusted according to the actual situation. If you need a more accurate calculation, it is recommended to consult a doctor or nutritionist.

Calculation formula for fat loss fitness meals?

To analyze the weight of each person, calculate the food intake for a day. Including: carbohydrate, fat, protein intake, water intake, vitamins, minerals, dietary fiber.

Carbohydrate = weight * 1.8g (female 1.8g, male 2g)

Fat = weight * 0.8g

Protein = weight * (0.8~ 1. 2) g

Water = Weight * 30ml

The ratio of vitamins to carbohydrates is 2:1. Calculate these data to calculate your food intake for a day. Then divide it into three meals. Breakfast is mainly carbohydrate, protein, and vitamins. Eat a balanced meal at noon, reduce carbohydrates at night, and eat dinner before 8 o’clock at the latest. Take more vitamins. Get up every morning with a glass of boiled water, and then until 7 o’clock in the evening. Water intake should be sufficient.

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