Wow!!! Du bist ganz wahnsinnig glücklichen genetisch gesehen. Ist es das wirklich, was Sie aß für 1 Tag? Lol. Ich bin fast 6-2, und haben im Laufe der Zeit beschränkt sich meine Kalorienaufnahme, aber ich habe durchaus ein paar Pfunde loszuwerden. Du bist bei meinem Ziel Gewicht Menschen. *** Übrigens. Nur für den Fall, Sie beginnen, Gewichtszunahme, schlau und fangen Sie es in der Knospe. Gehen Sie nicht über 25 BMI. Für mich ist das 195lbs, so wahrscheinlich ist es für Sie in der Nähe von 190. Im Grunde hast du 15lbs Weg vom übergewicht, so halten Sie ein Auge auf, das. Auch, sollten Sie arbeiten heraus, sind mit der metabolischen rate, würden Sie wahrscheinlich bauen eine Menge von schlanke Muskelmasse.

Wahrscheinlich das, was Sie fordern, ist die Formel zur Berechnung deines Grundumsatzes. Hier ist die Harris-Benedict-Gleichung für BMR:

Frauen: BMR = 655 + ( 9.6 x Gewicht in kg ) + ( 1,8 x Höhe in cm ) - ( 4,7 x Alter in Jahren )

Männer: BMR = 66 + ( 13.7 x Gewicht in kg ) + ( 5 x Größe in cm ) - ( 6,8 x Alter in Jahren )

Deinen tatsächlichen Kalorienbedarf sind ziemlich subjektiv. Ein guter Weg, um eine Schätzung über die Aktivität Partitur. Ihre Tätigkeit-level-Punktzahl basierend auf, wie Sie arbeiten (sitzen auf einem Stuhl den ganzen Tag? Sedentarty, zu Fuß rund um ein Lager? Licht-Aktivität. Heben und bewegen Dinge rund um ein Lager? Moderate Aktivität. Zwei schwere Trainingseinheiten am Tag? Hohe körperliche Aktivität).

  • Bewegungsmangel Körperliche Aktivität = 1.1
  • Leichte Körperliche Aktivität-Ebene = 1.2
  • Moderate Physical Activity Level = 1.3
  • Hohe Körperliche Aktivität = 1.4

Sobald Sie Ihre BMR multipliziert, indem Ihre Aktivität Ebene Partitur, und dies wird geben Sie Ihre AMR (Active Metabolic Rate oder einige sagen, die Tatsächliche Metabolische Rate). Verwenden Sie diese als Ausgangspunkt. Verfolgen Sie Ihre Kalorien und Gewicht für ein paar Wochen und sehen, ob Sie bleiben Ebene. Wenn ja, beginnen Sie mit dem schneiden etwa 500 bis 700 Kalorien aus Ihrer täglichen Aufnahme. 500 Kalorien pro Tag ist theoretisch dazu führen, dass der Gewichtsverlust von einem Pfund in der Woche. Sie kann unterschiedlich sein, so könnte dies nehmen Sie ein wenig Experimentieren. Sie schlagen schließlich eine Hochebene, und Sie können dann schneiden Sie eine weitere 500 bis 700 Kalorien (oder mehr, falls erforderlich).

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