Even intensive sports activities won't lead to weight loss if it is wrong to eat. Therefore, girls, we get the calculator and it is scrupulously calculated the consumed calories.
I with it am helped by the following formula.
Growth (in cm) ×1.8 + weight (in kg) ×9.6 + 655 – age (advanced in years) × 4.7
Here an example of calculation with my data:
164 cm × 1.8 + 75 kg ×9.6 + 655 - 35 × 4.7 = 295.2 + 720 + 655 - 164.5 = 1505.7
The received result needs to be increased by activity coefficient still. If you do sports for 2 hours nearly every day, then it at you 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 my coefficient – 1.38. For those at whom sedentary work and almost zero physical activities, this coefficient makes 1.22.
So, I multiply result 1505.7 by the coefficient of activity 1.38 and I receive number 2077.866. I round till 2078. This that number of calories which can be consumed daily, without being afraid to recover.
However to lose weight, it is necessary to receive less calories. I, for example, cut down norm of food on 300 kcal: 2078-300 = 1778 kcal. But if you want that extra kilos thawed more intensively, then it is possible to reduce day norm by 500 kcal. Be guided in this case by the will power and by health.