In the process of fat loss, the Fat Loss and Slimming Steps can be done well to achieve the fat loss goal faster. In the process of improving metabolism and burning fat, clear records of body data can make the changes in the fat loss process more accurate. It's clear at a glance.
Step 1: Calculate basal metabolism (BMR)
There are two calculation formulas for BMR. The calculation formula (2) is preferred.
Basal metabolic rate (BMR) calculation formula (1):
BMR (male) = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
BMR (female) = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161
Basal metabolic rate (BMR) calculation formula (2):
BMR=370+21.6×weight×(1-body fat rate)
Step 2: BMR×motion coefficient
Normal daily caloric intake (A) = BMR × exercise coefficient. When the daily caloric intake is A, the weight will not increase or decrease. The following are the exercise coefficients for different groups of people:
People who do not or rarely exercise: 1.2
People who do low-intensity exercise 1-3 times a week (heart rate <120): 1.375
People who do moderate-intensity exercise 3-5 times a week (heart rate <150): 1.55
People who do high-intensity exercise 6-7 times a week: 1.725
People engaged in very high-intensity sports or activities: 1.9
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Step Three: A×Fat Reduction Coefficient
Calorie intake for healthy fat loss (Z) = A × fat loss coefficient. When the daily caloric intake is Z, the weight will decrease steadily and continuously without affecting health. The following are the fat loss coefficients for different groups of people:
People who do not or rarely exercise: 0.9
People who perform low-intensity exercise 1-3 times a week (heart rate <120): 0.85
People who do moderate-intensity exercise 3-5 times a week (heart rate <150): 0.8
People who do high-intensity exercise 6-7 times a week: 0.8
People engaged in very high-intensity sports or activities: 0.8
Step 4: Calculate carbohydrate, protein and fat intake
Within the Z value range, the intake of carbohydrates, protein and fat for different groups of people is as follows:
1. People who do not or rarely exercise
Protein intake (g) = 0.8g × body weight (kg)
Fat intake (g)=Z×0.3÷9
Carbohydrate intake (g) = (Z-fat intake×9-protein intake×4)÷4
2. People who do low-intensity exercise 1-3 times a week (heart rate <120)
Protein intake (g) = 1g × body weight (kg)
Fat intake (g)=Z×0.3÷9
CarbohydratesFood intake (g) = (Z-fat intake×9-protein intake×4)÷4
3. People who do moderate-intensity exercise 3-5 times a week (heart rate <150)
Protein intake (g) = 1.4g × body weight (kg)
Fat intake (g)=Z×0.3÷9
Carbohydrate intake (g) = (Z-fat intake×9-protein intake×4)÷4
4. People who do high-intensity exercise 6-7 times a week
Protein intake (g) = 1.8g × body weight (kg)
Fat intake (g)=Z×0.3÷9
Carbohydrate intake (g) = (Z-fat intake×9-protein intake×4)÷4
5. People who engage in very high-intensity sports or activities
Protein intake (g) = 2.2g × body weight (kg)
Fat intake (g)=Z×0.3÷9
Carbohydrate intake (g) = (Z-fat intake×9-protein intake×4)÷4
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Example (1)
Male, height 180cm, weight 85kg, body fat 25%, age 35, perform low-intensity exercise 1-3 times a week
Step one: BMR=370+21.6×weight×(1-body fat rate)=370+21.6×85×0.75=1737
Step 2: A=BMR×1.375=2388
Step 3: Z=A×0.85=2030
Step 4: The protein intake is 85g, the fat intake is 68g, and the carbohydrate intake is 270g, the proportions are 17%, 30%, and 53%.
Example (2)
Male, height 175cm, weight 90kg, body fat 35%, age 40 years old, perform low-intensity exercise 1-3 times a week
Step one: BMR=370+21.6×weight×(1-body fat rate)=370+21.6×90×0.6=1536
Step 2: A=BMR×1.375=2112
Step 3: Z=A×0.85=1795
Step 4: The protein intake is 90g, the fat intake is 60g, and the carbohydrate intake is 224g, the proportions are 20%, 30%, and 50%.
Attached: Nutrient intake recommended by USDA (United States Department of Agriculture), CDC (U.S. Centers for Disease Control and Prevention) and IOM (Institute of Medicine)
Carbohydrates 40-65% (USDA)
Fat 20-35% (CDC, IOM)
Protein 10-35% (USDA)
We must understand that to lose body fat, we should increase muscle during the fat loss process. This will not only make our fat loss efficiency more efficient, but also better maintain our fat loss results.
These data formulas allow us to know the changes in body fat, and we can also have a clearer understanding of the amount of exercise and the nutrients we should consume, so that the fat loss plan will be more in line with the specific conditions of our body.
These data formulas allow us to know the changes in body fat, and we can also have a clearer understanding of the amount of exercise and the nutrients we should consume, so that the fat loss plan will be more in line with the specific conditions of our body.
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