How many calories do you eat at night?

The heat of food is a necessary condition to provide basic activities for the human body, so we need to have regular meals every day. But if you often eat a lot, do not pay attention to nutrition, often high in oil and salt, this will cause excessive heat, which will be converted into fat and stored in the body, which is also the reason for our obesity. So, how many calories do you eat in the evening of losing weight?

Diet during weight loss is the most important issue to pay attention to. Only when we control the calories of diet to be lower than the calories consumed can we lose weight more effectively. Let’s introduce how many large calories we take in the evening of weight loss. Those who don’t know this can learn from the following.

1 how many calories do you consume every day?

There is no uniform standard for how many calories each person consumes, which needs to be calculated according to individual weight and activity. The amount of heat required by the human body varies from person to person, and the main influencing factors are activity intensity, age, climate change, body shape, weight and health status. According to the World Health Organization, healthy adult women consume 1800-1900 calories a day, and men consume 1980-2340 calories. Wherein, the intake of protein is 10% of the daily heat required by the human body. The intake of carbohydrates should be more than 55% of the daily calories required by the human body. The intake of fat should not exceed 30% of the daily calories. In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of food fiber should be more than 16 grams.

2 how many calories do you eat at night?

If your goal is to lose fat, put your current weight at 10, 11 or 12 (10 means your metabolism is slow, 11 means medium, and 12 means fast). If the goal is to increase muscle (or reduce fat), multiply the weight by 13, 14 or 15 (13 is slow metabolism, 14 is medium, and 15 is fast). For example, women who weigh 130 Jin and have a moderate metabolic rate want to slowly increase muscle and consume fat. In this case, the daily calorie intake should be 130. × 14 = 1820 (calories). If a man with a fast metabolism and a weight of 200 Jin aims to increase muscle, the daily intake should be 200. × 15 = 3000 calories. The simple formula above works for both men and women. It should be noted that if you feel that the progress of weight loss is stagnant or it is difficult to achieve the goal, it is necessary to adjust the calorie intake. The adjustment amount is generally 50-100 calories.