Basal metabolism of girls

Metabolism is a very important behavior for the human body. Everyone has a basic metabolic value. This metabolic value is affected by people's gender. The basal metabolism of men and women is not the same. For women, endocrine disorders, age, weight or some diseases will affect their basal metabolism. If the basal metabolism is abnormal, it will bring adverse effects. The following will introduce the normal basal metabolism of girls.

The formula for calculating basal metabolic rate is as follows:

Female basal metabolic rate = 661 + 9.6 * weight (kg) + 1.72 * height (cm) - 4.7 * age

Male basal metabolic rate = 67 + 13.73 * weight (kg) + 5 * height (cm) - 6.9 * age

For example: Ms. Xiao, 35 years old, 1.60 meters tall, and weighs 75 kilograms. Then her daily basal metabolism is:

661+9.6*75+1.72*160-4.7*35=1492 kcal

The above is a method for calculating the energy required by humans under ideal conditions. If you participate in activities or sports, your energy consumption will increase. The specific algorithm is:

Sedentary lifestyle (very little exercise) Basal metabolism*1.15

Light activity, daily activity basal metabolism*1.3

Moderate intensity fitness (3-4 times a week) basal metabolism*1.4

High-intensity fitness (more than 4 times a week) basal metabolism*1.6

Professional athletes (more than 6 times a week) basal metabolism*1.8

Factors affecting women's basal metabolism

1. Endocrine system disorders (such as hypothyroidism, adrenal gland and gonadal disorders);

2. Age increase (generally, the older you are, the more muscle you lose, and the amount of muscle directly affects your basal metabolism);

3. Weight loss (the higher the weight, the more calories are needed, so the basal metabolism is higher, and vice versa);

4. Other causes of illness: less consumption of energy will naturally reduce the basal metabolism.

How to improve girls' basal metabolism

1. To improve basal metabolic exercise, first reduce the form of LSD exercise.

What is LSD? Many marathon runners would know. Its definition is: Long Slow Distance, which means long-distance slow running. I can extend this type of exercise to any other aerobic exercise, such as long-distance slow swimming, long-distance slow cycling, long-distance climbing stairs and mountains, etc. Although this type of exercise helps to train endurance, it is not conducive to muscle training. Instead, it is more likely to lead to muscle consumption. This is why marathon runners and cyclists are thinner but do not have muscular bodies. Generally speaking, only professional and semi-professional athletes who regularly train in running will increase their endurance through irregular LSD. Ordinary people should avoid doing it. Why? People who do too much LSD and do not pay attention to maintenance are more likely to suffer from patellar injury and meniscus effusion, commonly known as runner's knee.

2. Add HIIT exercise patterns.

What is HIIT? High-intensity interval training