Even vigorous exercise will not lead to weight loss if you don't eat well. Therefore, girls, we will acquire a calculator and meticulously calculate the consumed calories.
The following formula helps me with this.
Height (in cm) × 1, 8 + weight (in kg) × 9, 6 + 655 - age (in years) × 4, 7
Here's an example of a calculation with my data:
164 cm × 1, 8 + 75 kg × 9, 6 + 655 -35 years × 4, 7 = 295, 2 + 720 + 655 -164, 5 = 1505, 7
The result obtained must also be multiplied by the activity coefficient. If you go in for sports for 2 hours almost every day, then it will be equal to 1.73. If you train 4-5 times a week, then 1, 55. I go to fitness 1-3 times a week, and mine coefficient - 1, 38. For those who have sedentary work and almost no physical activity, this coefficient is - 1, 22.
So, I multiply the result 1505.7 by my activity factor 1.38 and get the number 2077.866. Round up to 2078. This is the number of calories that you can consume daily without fear of gaining weight.
However, to lose weight, you need to get less calories. For example, I cut the food ration by 300 kcal: 2078-300 = 1778 kcal. But if you want those extra pounds to melt more intensively, then you can reduce the daily intake by 500 kcal. In this case, focus on your willpower and well-being.
