Tuesday, June 24, 2008
how do we know how much we need to eat daily? well.... first, you need to know your Basal Metabolism Rate (BMR).
it basically means the number of calories your body would burn in a day if you never participate in any activities, staying awake for 16 hours and sleeping for 8. your body needs energy to perform essential functions, and 60-70% of your daily caloric output is drawn for these functions
There's a formula for the men, and one for the ladies. here goes.
For the guys
67 + (13.728*weight in kg) + (508*height in metres) - (6.9*age) = BMR
For the ladies
661 + (9.636*weight in kg) + (175.2*height in metres) - (4.7*age) = BMR
ok. so you know your BMR now. good. so lets add on another factor that affects your metabolism.
ACTIVITY LEVEL!!!! this is where we seperate the crazy ones and the lazy piggies.
Activity multipliers.
Light, everyday activities - 1.3
Moderate (2 to 3 exercise sessions a week) - 1.4
Active (4 to 5) - 1.6
Extremely active (6 to 7?! HOLY SHI-) - 1.8
personally, i'm between moderate to active, so....
67 + (13.728*66.0) + (508*1.675) - (6.9*16.5) = 1710.1
adding the multiplier....
1710.1*1.5 = 2565.1calories burnt daily.
this means that i can only consume this much in calories if i want to maintain my weight. anymore would only be stored as PHAT. yes people, so be very careful of the stuff you eat.
want to lose weight? here's a few lil things that i will leave behind
1 kg of fat is essentially equals to nearly 7700 calories.
so that means... if i want to lose 4kgs, i have to burn away 7700*4 = 30800 calories (yeah, that's hell'lot)
however, let's not be crazy and do it all in one day, in fact, let's do it 0.5kg a week.
calories to lose per week = 3850
calories to lose per day = 3850/7 = 550
this means that if i wish to lose 0.5kg a week, i have to consume 550 calories less than the amount i burn a day.
in conclusion, the ideal amount that i would consume to lose 0.5kg a week constantly would be
2565.1 - 550 = 2010.1 calories a day. <- THIS APPLIES ONLY IF I MAINTAIN MY ACTIVITY LEVEL
the key to losing weight, is not to starve. if you consume less than 1000 calories (less than 2 basic meals) a day, your body will starve and it will automatically attack your lean muscle, which is the main source of your calorie intake. you don't want that to happen now do you? so... CONTROL THE AMOUNT YOU EAT INSTEAD OF GOING ON A DIET PEOPLE!!!
JONUS - ALONE AS USUAL .
