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How many calories an adult needs to take in a day is considered healthy?
According to the Reference Intake of Dietary Nutrients in Chinese Residents, the energy requirement of male adults (18-49 years old) is 2250 kcal for men and 1800 kcal for women.
If you want to lose weight, then you must appropriately reduce the amount of calorie intake on this basis. The "Chinese Dietary Guidelines" suggests that daily energy intake can be reduced by 300-500 kcal.
If you have already begun to control calorie intake, but still want to be able to lose weight quickly, then you can use extra exercise to help consume more calories.
The basal metabolic rate varies from person to person but can be calculated simply by the following formula.
Female basal metabolic rate: 21.2x body weight (kg)
Male basal metabolic rate: 22.3x body weight (kg)
Remember that calorie intake every day can't be lower than this value!
Calorie stage diet
The first stage should not drink orange juice, cola and alcohol, fruits should not be excessive. Staple food and sugar are reduced by half, as usual food.
The second stage is derived from (standard body weight × 25 kcal), the energy needed to be taken, according to the menu.
The third stage daily intake of energy should be between 1600 kcal and 1280 kcal
Stage IV Inpatient treatment, 1,000 kcal per day for men and 800 kcal for women
If in the first stage, the physical condition is reduced, it will be successful for the time being. However, although the weight was reduced at the initial stage, gradually, the speed of weight loss will gradually decrease and eventually stop the weight loss. , you can try to use the second phase of the method.
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