你也来算算自己每天需要多少卡路里

Counting calories is the first step to any weight loss. A body's fuel is its caloric intake. Learn how to calculate how many calories you need and know what it will take to lose weight…the answer may surprise you.

计算卡路里是减肥的第一步。身体的能量就来源于卡路里的摄入量。学会计算每天你需要多少卡路里，了解怎样才能达到减肥目的...答案会让你感到惊奇。

Step 1: Determine Your Intake
Determine your body's BMR (Basal Metabolic Rate). This is the number of calories your body would need, while at rest, to keep functioning. There are two calculations; one for men and women. Calculate your BMR using the following equations:

1.确定摄入量
确定你身体的基本新陈代谢率。这就是在休息状态下你身体维持正常代谢所需卡路里。有两种计算方法，一种是针对男性的，一种是针对女性的。用以下公式计算你的基本新陈代谢率。

MEN:
(6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) + 66 = BMR
WOMEN:
(4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) + 655 = BMR

男性：
（6.23×体重/磅）+（12.7×身高/英寸）-（6.8×年龄）+66
女性：
（4.35×体重/磅）+（4.7×身高/英寸）-（4.7×年龄）+665

Once you have your BMR number, multiply it by one of these figures depending on how active you are. The result is your total caloric intake. This is the amount your body needs to maintain your current weight.

得到了你的基本新陈代谢率数据，根据你的运动量，乘以以下所列的相应倍数。得到的结果就是你保持当前体重的总的卡路里摄入量。

Sedentary = BMR x 1.2
Light Active = BMR x 1.375
Moderate Active = BMR x 1.55
Very Active = BMR x 1.725
Extra Active = BMR x 1.9

久坐：BMR×1.2
运动量小：BMR×1.375
运动量中等：BMR×1.55
运动量大：BMR×1.725
运动过量：BMR×1.9

Step 2: Reduce Your Intake
3,500 calories equals one pound. That's how many calories you need to give up to lose one pound. If you want to lose a pound a week, give up 500 calories a day (3500/7=500). Exercise changes the equation. The more you work out the more calories you'll burn. Take into account low impact and high impact exercises when calculating how many calories you're burning.

2.减少卡路里摄入量
3，500卡路里的热量就相当于1磅的体重。那就是你想减1磅体重所要减少摄入的热量。如果你想一周减肥1磅，每天就得少摄入500卡。如果你运动了就可以不这么算。运动越多，燃烧的热量越多。当计算身体通过运动可以燃烧多少卡路里时，考虑所做的是低强度运动还是高强度运动。

Step 3: Take Your Time
Don't cut more than 1,000 calories a day and don't try to lose more than two pounds a week. Doing so may cause your body to enter "starvation mode", where your body conserves its energy and prevents weight loss. This can lead to larger health problems. Remember to pace yourself, the changes will not come overnight.

3.减肥慢慢来
不要尝试每天减少1，000卡路里的摄入量，也不要试图一周减掉2磅以上。这样做会引起你的身体进入“饥饿状态”， 在这种状态下你的身体会存储能量，阻碍减肥。这有可能导致更严重的健康问题。记住，减肥不是一晚上的事儿，一定要制定计划，按部就班地慢慢来。