To maintain normal body function, the minimum daily calorie should at least meet the body metabolic rate, and the daily basal metabolic rate of women is 6.25× height (cm)+ 10× weight (kg)-5× age-161; The male is 6.25× height (cm)+ 10× weight (kg)-5× age. After calculating the minimum calories you need, you need to evaluate your calories according to your daily exercise. Few activities need to be based on the calculated basal metabolic rate ×1.2; Less exercise ×1.375; Moderate exercise level ×1.55; High intensity exercise level ×1.725; Engaged in high physical labor or strenuous exercise needs × 1.9. For example, a 20-year-old woman, with a height of 165cm and a weight of 55kg, needs about 18 15 calories a day.
In daily life, carbohydrates, fats and protein can provide energy after oxidation, which ensures the body to carry out various life activities. These three substances are collectively called thermal nutrients. In our daily life, we can ensure a stable supply of calories through a balanced intake of grains, meat, eggs, milk and dairy products, as well as vegetables and fruits. It should be noted that while ensuring calorie intake, it is also necessary to ensure proper exercise to maintain weight stability.