How many calories do you need to lose weight each day? 

Personal weight: 55.6kg = 111.2 (55~57kg)

How many calories do you need to lose weight each day?

There is no uniform standard for how much calorie intake, based on each individual's weight and activity. 
The calories needed by the human body vary from person to person, and the main factors affecting it are: 
labor intensity, age, climate change, body shape, weight and health.

According to the World Health Organization's book "Heat and Protein Intake," 
a healthy adult woman needs 1800 to 1900 calories a day, and 
men need between 1980 and 2340 calories.

Among them, the protein intake should be 10% to 15% of the daily calorie requirement; the 
carbohydrate intake should be no less than 55% of the daily calorie requirement; the 
fat intake should not exceed the daily calorie requirement. 30%. 
In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of dietary fiber should be no less than 16 grams.

How do I calculate how many calories I need to consume per day?

If your goal is to reduce fat, multiply your current weight (jin) by 10, 11 or 12 
(10 means your metabolism is slower, 11 means medium and 12 means faster). 
If your goal is to increase muscle (or just slightly reduce fat), 
multiply your weight by 13, 14 or 15 
(13 means your metabolism is slower, 14 means medium and 15 means faster).

111.2 10~12 = 1112 | 1223.2 | 1334.2 
111.2 13~15 = 1445.6 | 1556.8 | 1668

My daily calorie restriction: 1446 calories

For example, a woman who weighs 130 pounds and has a moderate metabolic rate, she wants to slowly increase muscle and remove fat. 
In this case, her calorie intake should be: 130 × 14 = 1820 (calories). 
A man with a faster metabolic rate and a weight of 200 pounds, 
if his purpose is to increase muscle mass, then his daily intake should be: 
200 × 15 = 3000 (calories). The simple formula above is equally valid for men and women.

Need to remind everyone: If you feel that the progress of weight loss is stagnant or difficult to achieve the goal, you 
may need to adjust the calorie intake, the adjustment is generally 50 to 100 calories.

What is negative calorie food?

Foods that help us burn excess fat in the body are negative calorie foods. 
For example: You ate an apple that contains 50 calories, 
but you need to use 75 calories to digest and absorb it, which means you will consume an extra 25 calories, 
so when your main food is negative calorie food, your weight loss rate It will therefore be two to three times faster.

In fact, these negative calorie foods are not mysterious foods. They are the vegetables, fruits and nuts that we often eat.

Weight loss needs to control calorie intake

People get fat because the calories they consume each day exceed the calories burned by the activity. For 
every 7700 calories accumulated in the body, they are converted into one kilogram of body weight. 
To lose more weight, you should first control the daily intake into the body. The heat and find out how to burn more.

7,700 kC = 1 kg 
3,850 kC = 1 kg

However, this does not show off to eat is the fastest way to lose weight, 
because the body needs to maintain normal operation but also calorie consumption, 
fresh off weight loss will only make you become pale and thin in a month, rough skin, weakness, 
control The calorie intake cannot be lower than the basic energy required per day.

Calculate the daily basic energy formula

Basic energy required daily = 655.096 + 9.563 × (W) + 1.85 × (H) - 4.676 × (A)

W: weight, kilograms

H: height, centimeters

A: Age, age is the unit

My daily basal metabolism is the least energy: 13.80.800 kcal

Based on a 28-year-old woman with a height of 165 cm and a weight of 58 kg, her daily basic energy is 
655.096 + 9.569 × (58) + 1.85 × (165) - 4.676 × (28) = 1384.42, 
maintain her At least 1384.42 kcal is required for daily basal metabolism, but it must be adjusted according to the amount of exercise and the degree of busyness; in 
general, women who implement weight loss programs should not consume less than 1600-1800 calories per day.

Thermal unit

Cards, kcals, big cards, calories, and kilojoules are all thermal units. The conversion between them is:

1 card = 1 calories = 4.184 joules

1k card = 1 big card = 1000 cards = 1000 calories = 4184 joules = 4.184 kJ

Calories (referred to as "calorie", abbreviated as "calorie") are defined as the amount of heat required to raise 1 gram of water by 1 degree Celsius at 1 atmosphere. 
1 kcal is equal to 1000 calories, about 4184 joules.

The calorie of fat is about 900 calories per 100 grams; the calories of sugar and protein are only 400 calories per 100 grams.