How many calories a day to consume to lose weight

Weight loss is an eternal topic, the summer has arrived, in order to wear clothes to look good to lose weight, winter cold can not be fat, because the end of the year you may want to blind date, to see the person you want to see, if still fat more embarrassing, so the year is always spent in weight loss, that specific daily consumption of how many calories to lose weight?

How many calories to consume every day to lose weight

Lower than their own caloric intake, resulting in a caloric gap can lose weight. Generally speaking, a healthy adult, even if a full day down lying still, the body will consume about 1500 calories, if you are not much exercise, then daily caloric intake to maintain in 1500 calories will not be fat, if it is lower than this caloric intake, you can achieve the effect of weight loss, if coupled with appropriate exercise, consume more calories, the weight loss effect will be more obvious.

Note

Weight loss formula: daily calorie intake (total daily calorie consumption = basal metabolism + activity (exercise and fitness) calorie consumption + food heat effect) ≦ total daily calorie consumption. Basal metabolism formula: 655 + (9.6 * weight kG) + (1.8 * elevated CM) - (4.7 * age)

Can you lose weight by consuming 200 kcal per day

Ensure that you can lose weight in the short term with the same or reduced diet. A person consumes 200 kcal more a day through other activities in addition to the calories consumed by their own basal metabolism, such as walking slowly for 50 minutes, in this case, as long as the original dietary caloric intake is guaranteed to be unchanged or lower than the original dietary caloric intake, you can achieve weight loss, but once this effect is stabilized and the body adapts to the intensity of your body's caloric consumption as well as dietary caloric intake After that, you will not lose weight again, at this time you need to increase the amount of exercise or reduce the diet to achieve the weight loss effect.

What is the concept of consuming 800 kcal

1, sleep half a day without eating or drinking can consume 800 kcal. 2, in the case of diet calories and the body's basic calories equal, consume 800 calories a day more, 10 days can drop 2 pounds of fat. 3, if it is exercise, consumption of 800 kcal need to jog 1 hour 40 minutes, cycling 12-16 km per hour cycling 3 and a half hours, swimming 1 and a half hours, yoga 4 hours. But if the intake of 800 kcal is very simple: just eat two large packets of fries or a hamburger and a small packet of fries or 200 grams of cake.

Calorie consumption table for exercise and weight loss

Take the common sports consumption calories as an example, in the same exercise, the same intensity comparison male 66 kg, female 56 kg in 30 minutes of exercise calorie consumption. 1, walking: slow male 82.5 kcal, female 69.9 kcal; medium speed male 115.5 kcal, female 98.1 kcal; fast male 132 kcal, female 111.9 kcal. 2, running: walk-run combination of male 198 kcal, female 168 kcal; jogging male 231 kcal, female 195.9 kcal; fast male 264 kcal, female 224.1 kcal. 3, bicycle: 12-16 km / h male 132 kcal, female 111.9 kcal. 4, basketball: general male 198 kcal, female 168 kcal; game male 231 kcal, female 195.9 kcal. 5, badminton: general male 148.5 kcal, female 126 kcal; competition male 231 kcal, female 195.9 kcal. 6, soccer: general male 231 kcal, female 159.9 kcal; competition male 330 kcal, female 279.9 kcal. 7, jump rope: slow male 264 kcal, female 224.1 kcal; medium speed male 330 kcal, female 279.9 kcal. 8, swimming: freestyle, backstroke male 264 kcal, female 224.1 kcal; breaststroke male 330 kcal, female 279.9 kcal; butterfly male 363 kcal, female 308.1 kcal. 9, push-ups: medium intensity male 148.5 kcal, female 126 kcal. 10, yoga: medium intensity male 132 kcal, female 111.9 kcal.