What is the formula for calculating calorie consumption for weight loss?

One kilogram of fat contains about 7,700 calories. If you consume 1,000 calories a day through aerobic exercise, you can lose 3.9 kilograms of fat in a month, which is about 8 kilograms.

Calculation formula for caloric consumption during running:

(1) Known weight, time and speed

Running calories (kcal) = body weight (kg) × Exercise time (hours) × index K

Index K = 30÷speed (minutes/400 meters)

For example: a person weighs 60 kilograms and runs for 1 hour, and the speed is 3 minutes /400 meters or 8 kilometers/hour, then the calories consumed during running = 60 × 1 × 30/3 = 600kcal (kilocalories)

This calculation covers the basal metabolic rate after exercise Increase part of the calories consumed, that is, part of the heat generated by the increase in body temperature after exercise.

Ranking of weight loss food calories

1. Celery

Calories; 12 calories (100 grams of edible part)

Celery is rich Contains crude fiber, potassium, vitamin B2, vitamin (also called niacin) and other ingredients. Celery can help people relieve constipation and regulate sodium and potassium balance. Vitamins have an impact on human skin, nervous system and appetite. If the human body lacks vitamin B2, it can easily cause fatigue and oral ulcers. Celery leaves contain more nutrients than the stems, so it's a pity to throw them away. You can blanch them and eat them cold.

2. Cucumber

Calories: 15 calories (100 grams of edible part)

Cucumber contains vitamin C, vitamin B family and many trace minerals. It is rich in nutrients and tastes crisp and refreshing when eaten raw. From a nutritional perspective, cucumber peels are rich in nutrients and should be eaten raw. However, in order to prevent pesticide residues from harming the human body, cucumbers should be soaked in salt water for 15-20 minutes before being washed and eaten raw. When soaking cucumbers in salt water, do not pinch off the heads and remove the roots. Keep the cucumbers intact to prevent nutrients from being lost from the cut surfaces during the soaking process. In addition, cold dishes should be cooked and eaten immediately, and should not be left for a long time after being prepared. This will also cause vitamin loss.

3. Chinese cabbage

Calories: 17 calories (100 grams of edible part)

Chinese cabbage is high in dietary fiber and vitamin A, and the sun is dazzling Eating more fresh Chinese cabbage in summer is good for eye protection and beauty. However, do not eat Chinese cabbage that has been stored for too long and has lost too many nutrients. In addition, people with peptic ulcer should not eat raw cabbage to prevent the crude fiber from irritating gastrointestinal wounds.

4. Mung bean sprouts

Calories: 18 calories (100 grams)

It has the effect of removing the accumulation of cholesterol and fat in blood vessel walls and preventing cardiovascular disease. effect. Regular consumption of mung bean sprouts can clear away heat and detoxify, diuretic and dehumidify, and relieve alcohol and heat toxins. For those who are addicted to tobacco, alcohol and fat, if they often eat mung bean sprouts, they can clear the stomach, detoxify, clean teeth, and at the same time prevent fat from forming under the skin.

5. Bamboo shoots

Calories: 19 calories (100 grams of edible part)

Bamboo shoots have the characteristics of low fat, low sugar, and high fiber. Edible bamboo shoots It not only promotes intestinal peristalsis, helps digestion, removes food accumulation, prevents constipation, but also has the effect of preventing colorectal cancer. Bamboo shoots contain very little fat and starch. They are naturally low-fat and low-calorie foods and are a good choice for obese people to lose weight.

The above content refers to People's Daily Online - How many calories should a person who loses weight consume per day? How many calories should be consumed per day to lose weight