Metro English-314 - 减肥的你，每天应该吃多少卡路里呢？​

How Many Calories Should I Eat a Day To Lose Weight?

每天应该吃多少卡路里我才能减肥？

Multiply by Bodyweight? 你的体重决定你该吃多少？

For people who aren’t prepared to track their food intake my preferred method for setting calories is simply to multiply bodyweight by an activity multiplier that reflects their lifestyle. This can give you a decent starting range which you can then adjust based on results.

对于那些不准备跟踪他们的食物摄取量的人，我最喜欢的设置卡路里的方法是简单地将体重乘以反映他们生活方式的动态乘法，这可以给你一个不错的开始范围，然后你可以根据结果进行调整。

Based on data, as well as experience, I find most people can lose at a decent rate beginning around 12 kcal/lbs.  If you’ve got a job where you are on your feet all day, or exercise a lot, you’d certainly want to start higher than this.  Perhaps at 14 or 16 kcal/lbs, or even higher if you are quite light and move a lot.

根据数据和经验，我发现大多数人都会在12千卡/磅的这个值上开始掉秤。如果你有一份整天都站着的工作，或者经常锻炼，你肯定会需要的起点比这个高。也许在14或16千卡/磅，或者更高，如果你很瘦，且运动量比较大。

The more you can eat while losing fat the better really. Someone who can start losing at 14 kcal/lbs is going to have a far nicer journey than someone who jumps straight down to 10 kcal/lbs. At the same time you also need to get results early on, because results are motivating. There is evidence that people shift more weight early on often do better in the long run.  Given this people carrying a lot of fat should probably be more aggressive, as their body can take it, whereas leaner individuals need to be more careful of their metabolic rate.

你在减肥的同时吃得越多越好。一个能以14千卡/磅开始减肥的人，会比那些直接跳到10千卡/磅的人有更好的旅程。同时，你也需要尽早得到结果，因为结果是激励人心的。有证据表明，人们尽早掉体重，从长远来看往往坚持得更好。考虑到这一点，携带大量脂肪的人应该更具攻击性，因为他们的身体可以承受，而瘦的人需要更小心他们的代谢率。

I can’t just recommend a single multiplier (like 12 kcals/lbs) for two reasons. Firstly weight only explains 35% of the variation in total energy use, so using weight alone it isn’t ideal. Secondly we know that the body will adapt to energy restriction.  So someone who starts their cut at 14 kcals/lbs can easily end up grinding out days at 10 kcals/lbs to keep things going as they lean out. Higher is always preferable because it implies a faster metabolic rate, but only as long as its working.

我不能仅仅推荐一个乘数（比如12千卡/磅），有两个原因。首先，重量只能解释总能量消耗变化的35%，因此单独使用重量并不理想。其次，我们知道身体会适应能量限制。因此，一个以14千卡/磅开始减重的人，很容易以10千卡/磅的体重坚持下去，以保持身体减重。更高的总是更好的，因为它意味着更快的新陈代谢速度，但只要它有效。

multiplier  乘数;倍数

variation  变量

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2020年11月起，Metro English将为热爱行走世界的你奉献出一个“人生打卡最佳地”的专辑。既然不能出门，不妨先把这些地方好好研究一下，待到来年，让我们迈开腿，向着这些目的地进发。“人生打卡最佳地”将是我们下个月打卡群的名称，可扫码加入打卡的小伙伴们。