Today, I will tell you how to calculate the total daily energy consumption, and then use the energy gap to estimate the daily energy intake during the fat loss period to achieve scientific fat loss.
First understand the probability:
️Total calorie consumption: refers to the calories consumed throughout the day, which mainly includes three parts, namely basal metabolism, exercise consumption and the thermal effect of food .
️Exercise consumption: The calories consumed during activities are naturally consumed less when sitting still for a day, and people who exercise consume more.
️Food thermic effect: the calories consumed by the digestion of the food eaten.
️Basic metabolism: In the resting state, the calories that people need to consume in order to maintain life, such as breathing, heartbeat and other basic metabolism account for about 70% of the total consumption.
️Calculate the basal metabolic rate (BMR):
basal metabolic rate (male) = [13.7 × weight (kg)] + [5.0 × height (cm)]-(6.8 × age) + 66
basal metabolic rate (Female)=〔9.6×weight (kg)〕+〔1.8×height (cm)〕-(4.7×age)+655 Consume sedentary without exercise 1.15×BMR light activity 1-3 days a week 1.3×BMR moderate activity 3-5 days a week 1.4×BMR high activity 6-7 days a week 1.6×BMR extremely high activity almost always exercise 1.8× BMR
️Calculate the energy consumption during the fat loss period:
The energy gap during the fat loss period is about 300-500 kcal. Adjust appropriately according to personal conditions, but the total consumption should not be lower than the basal metabolism.
⚠️ will not be counted as you can see the example in the picture.
Choose a diet method:
Balanced diet, low-fat diet, low-carb diet, carbon cycle, etc. Record your diet and make timely adjustments (this time the focus) So how to conveniently record the daily intake of protein, carbohydrate, andFat:
Method 1: Calorie recording app:
Advantages: Complete database, suitable for novices to quickly record their daily diet, data visualization, at a glance how much p, c, f you eat every day, convenient for recording and comparison.
Disadvantages: The nutritional content of 10-25% of the food is not accurate. It is difficult to stick to every meal and keep records every day. The foods eaten are complicated, which makes it impossible to record.
✔Method 2: Palm measurement (easy, recommended)
a) Palm size determines protein
Men: 2 palm proteins per meal (40g-60g protein)
Women: 1 per meal Palm (20g-30g protein)
Note: The amount of 1 palm is the same as the palm area and thickness
b) The size of the fist determines the vegetable
Men: 2 fists per meal Vegetables
Women: per meal 1 fist
Note: The amount of 1 fist is the same as the area and thickness of the fist
c) The palm size determines the carbon water
Men: 2 palm-sized vegetables per meal (40g-60g carbon water)
Ms. : 1 palm per meal (20g-30g carbohydrate)
d) The size of the thumb determines the fat
Men: 2 fats per meal (15g-25g fat)
Women: 1 fat per meal (7g -12g fat)
Note: The amount of thumb is the same as the length and thickness of the finger
⚠️Identification ⬇️
1 protein=1 palm✋
1 carbohydrate=1 fist✊p
p0 =1 Palm ️1 serving of fat=1 thumb
Normal men:
The amount consumed in each food category per day:
should be 6-8 servings (2300-3000 calories)
Normal women:
daily consumption of each food type:
should be 4-6 servings (1500-2100 calories)
Note: If you have different needs for muscle gain or fat loss,Of course, some minor adjustments need to be made appropriately.
"Palm Measurement Method" is a simpler and more convenient way to record and
, so the method to record calories is the same Adjust your diet in time according to your body weight and body fat. You can also buy a gram scale for more convenience.
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