How to calculate the basal metabolic rate?

One kilogram is equivalent to 3,500 kilocalories. Simply put, if you lose 1 kg of body weight every week, your diet will have to lose 3,500 kcal per week. At least 1500 kcal of energy is used for basal metabolism every day. When the metabolic rate decreases, the consumption of kcal also decreases.

The excess kcal will be stored in the form of fat, which is why it is important to combine exercise with diet during the process of weight loss.

The minimum number of calories you need for basal metabolism is determined by your body composition. Calculate your basal metabolic rate in this way. Basal metabolic rate (BMR) = 24 × body weight (kg)

Or: Basal metabolic rate (BMR) = 24 × body weight (kg)

The basal metabolic rate is then multiplied by the corresponding coefficient according to the individual’s activity level

How much calories are consumed by different activities?

The calorie consumption of different activities. The amount of calories consumed refers to the amount of energy required to participate in the activity, usually expressed in kilocalories. It can be expressed in terms of total amount. For example, the energy consumed by someone walking is 400 kilocalories per hour; it can also be expressed in terms of the energy required per kilogram of body weight. For example, the energy consumed by someone is about 0.36 kilocalories. Weight per pound (0.8 kcal per kilogram).

This allows you to know how many calories you will consume in an activity, which is important for those who use exercise as part of their weight loss program. In addition, since you already know the calories contained in different foods (usually expressed in kilocalories), you can also use food to express the energy expenditure of an activity. For example: for every 10 potato chips you eat, you need to run 2 kilometers to consume the calories.

How many nutrients can be consumed daily to meet basic calorie needs?

Proper nutrition requires an appropriate ratio of protein, sugar and fat. Protein and sugar produce 4 kcal of energy per gram, and fat produces 9 kcal per gram.

The following example is the number of grams required for each substance when the daily demand is 2000 kcal:

Protein: 4 kcal/g × 30% total calories = 600 kcal (protein)

=150g sugar: 4kcal/g×60% total calories=1200kcal (protein)=30g fat: 9kcal/g×10% total calories=200kcal (protein)=22g

What are the parts of body weight?

The human body has many different tissues and organs, such as muscles, bones, organs, liver, brain, and fat.

In order to simplify our discussion, the body is divided into lean and fat parts, expressed as a percentage of body weight.

For example: a woman weighing 150 pounds, the proportion of body fat is 30%, then the fat is 45 pounds (30% of 150 pounds).

The lean body includes all tissues and organs except fat. Fat includes essential fat (essential for survival) and extra fat in the body. Fat is present in all cells, outside most nerves, and is related to certain specific tissues.

The essential fat in the body of men accounts for about 3% of the body weight, and women account for about 12% of the body weight. The higher fat content of women can ensure the normal accumulation of fat in the breast and waist and the production of estrogen during adolescence. It is very important to understand the nature of essential fat, because it is the minimum body fat content for men and women.

What is the reasonable proportion of fat?

The body fat content of good health should not be too high or too low. In the past health books only focused on those people whose body fat content was high on the scale. This is no longer true. There are more and more people with eating disorders in our country, especially teenage girls and young women. They have a wish that the thinner the better.

Anorexia nervosa is an eating disorder. Patients have a distorted view of body fat; patients with bulimia nervosa eat repeatedly and then vomit to keep the weight from rising. Research on these two types of eating disorders has led people to conclude the upper and lower limits of body fat related to good health. It must be realized that for ordinary people participating in fitness activities, the body fat content recommended for them is different from that of world-class athletes. How to calculate ideal weight?

For example, the thickness of the skinfolds of a 35-year-old woman who weighs 140 pounds is measured on the triceps, abdomen, and the upper edge of the iliac spine. The thicknesses of the three are 18, 26, and 22 mm, respectively. The following are the equations and steps for calculating her body fat percentage and ideal weight:

(1) Add up the thickness of all skinfolds: 18mm+26mm+22mm=66mm;

(2) The percentage of body fat corresponding to the skinfold thickness is 27.6%

(3) Body fat weight = body weight x body fat percentage = 140 × 0.276 = 386 pounds

(4) Lean body weight (LBW) = body weight WT)-body fat weight (FATW)

=140386=101.4 pounds

(5) Assuming ideal body fat percentage (des fat) = 23%

(6) Desired weight = LBW/ (1- ideal body fat percentage)

[1014/(1-0.23)]=(1014/0.77)=131.7 pounds

(7) The weight you want to lose = 140-1317 = 83 pounds.

How to scientifically control weight by calculating energy consumption?

The central issue affecting weight is energy balance.

If the energy intake and energy expenditure are equal, the energy will be balanced and the weight will not change.

If the energy intake is greater than the energy expenditure, the energy will reach a positive balance and the weight will increase.

If the energy intake is less than the energy expenditure, the energy reaches a negative balance and the weight is reduced.

If participants want to control their weight, they must maintain a balance between energy intake and consumption;

If they want to lose weight, they must exercise so that they consume more energy than they consume to ensure that they can achieve a negative energy balance.

This negative energy balance can also be achieved by maintaining energy consumption and slightly reducing energy intake.

In this case, the focus of attention is to try to eat a nutritious diet while consuming less energy.

Weight loss can also be achieved by maintaining the same diet and increasing energy consumption.

In this case, the energy consumption of the activity must be considered. In either case, every pound of fat loss in the body consumes 3,500 kilocalories of stored energy. If a person has a negative balance of 500 kcal of energy per day, then one pound of fat can be lost every week. It is recommended that the maximum amount of weight loss per week is 1 to 2 pounds per week, so the daily negative energy balance should not exceed 1,000 kcal.

What is the interaction between diet and exercise in weight control?

Although you can reduce your body weight by reducing calorie intake or increasing physical activity, the effect of diet alone is different from the effect of increasing exercise while controlling your diet. Therefore, we suggest using the two methods in combination to achieve your goal.

(1) When someone reduces their energy intake, the initial reaction of the body is to appear hunger. The body’s adaptation to this is to reduce the energy production in the body, so as to maintain the energy storage in the body. This means that a low-calorie diet can combat weight loss;

The more you reduce your calorie intake, the more your body’s energy expenditure will decrease. This phenomenon helps explain why even if some people take the same amount of energy carefully, their weight is often inconsistent with changes in diet.

(2) When you only control your diet alone and reduce your weight, the weight loss does not make a big change in the percentage of body fat (body composition). The reduction in lean body mass is also a reduction in energy expenditure when a person is at rest, which makes it more difficult to lose weight.

The result of reducing weight only through diet control is that fat loss is slower. Therefore, we recommend exercising while controlling the diet to achieve the purpose of reducing weight and changing body composition.

Exercise helps to reduce fat while maintaining lean body mass; in this case, the percentage of body fat in the body changes faster than diet alone.

We have seen such a phenomenon in many people who participate in fitness training: for several weeks after fitness, the weight of the body has not changed but the size of the clothes has appeared to be larger.

Why is this so? The key is that exercise is to gradually reduce fat while increasing the amount of lean body mass. Over time, weight will decrease in proportion to changes in energy balance.

Therefore, our reasonable suggestion for weight loss is to achieve the goal by combining diet and exercise.

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