Calculation formula for girls' basal metabolism

Friends who like sports and fitness should have heard of the term metabolic rate. People of different ages and health conditions have very different basal metabolisms. If the calories consumed by people when losing weight are less than the basal metabolism, the weight loss will be unsuccessful. So what is the method to calculate the metabolic rate? Now let's ask experts to explain these basic knowledge to everyone.

Metabolic rate calculation method:

Women: 655 (9.6x weight) (1.7x height) - (4.7x age) (weight = kg height = cm)

Men: 66 (13.7 x weight) (5.0 x height) - (6.8 x age) (weight = kg height = cm)

To give a simple example, a 20-year-old girl weighs 40KG and is 155cm tall, then her basal metabolism is 655 (9.6x40) (1.7x155) - (4.7x20) = 1208.5 calories. That is to say, if the woman wants to lose weight, the calorie consumption per day must be more than 1208.5 calories, otherwise the weight loss will be ineffective.

To improve your basal metabolism, here are some suggestions:

1. Muscle training 2 to 3 times a week

What needs to be told to everyone is that the higher the proportion of muscle in the body, the higher the basic metabolism will be. Conversely, the higher the proportion of body fat, the lower the basic metabolism will be. Therefore, I hope that everyone can increase muscle exercise 2-3 times a week, increase the proportion of muscle, and naturally increase the metabolism. Common muscle training items include pull-ups, squat jumps, plank support, etc. Each muscle training needs to last 20 minutes.

2. Don’t reduce heat drastically

Also, if you use too many dieting methods to lose weight, it is not recommended that you suddenly reduce a lot of calorie intake. You need to give your body an adaptation process, because if you suddenly subtract 1000 calories from the diet, the body's metabolism may automatically slow down, because at this time the body will think you are in a state of starvation.

The basic knowledge about metabolic rate calculation method has been explained in detail in the above article. I hope that everyone who wants to lose weight can calculate their basal metabolism according to this formula in advance, so that they will know how many calories they need to consume every day. As long as the calories consumed are higher than the basal metabolic value, weight loss can be successful.