Friends, as many of you plan on Monday to begin a new life (as well as without it), I will prepare you a little bit of materiel :-)
There are so-called formula of maintenance calories, which can be called the "golden formula of weight loss".
We can easily calculate at how many calories a person can hold your weight.
Multiply your current weight on the activity coefficient.
How do you know coefficient:
28 - inactive lifestyle (work in an office / sitting at home / do not exercise);
31 - you are active (pass for 10,000 steps per day and exercising 2-3 times a week.);
33 - you are very active (5 workouts a week or more).
For example, with a weight of 70 kg, and sedentary work your caloric maintenance is 70 X 28 = 1960 kcal.
If you start to go to work on foot, and 2-3 times a week in the gym, the calorie will be 70 x 31 = 2170 kcal.
To start losing weight, it is necessary to subtract from the resulting figures 10 - 15%. It is 200-300 calories, about one bun with raisins, if you still remember what it is :-)
Your Dr. Pavlov.
