HOW TO CALCULATE CALORIES WITHOUT MACHINES
Starting a weight loss journey won’t be easy for you because you have to change what you have been eating, start working out,get enough sleep,and make your lifestyle healthy. There are uncountable diet’s which are followed by lot of people but there is no guarantee that these plans will work for you. First you need to understand that a HEALTHY LOSS is a combination of a healthy diet and regular workout.
Apart from this,main part of losing weight is about a creating a CALORIE DEFICIT.
WHAT IS CALORIE DEFICIT?
: CALORIE DEFICIT means BURNING more calories than what you are consuming.
I.e. CALORIE DEFICIT=
CALORIE BURNED> CALORIE CONSUMED
This calculation may seem easy but it’s not. Because everyone’s body does not burn calories the same way.
I’m going to share easiest formula to calculate CALORIES you need to burn to lose weight.
To calculate CALORIES first you have to calculate BMR – BASAL METABOLIC RATE.
Fir this, you need to know your total body WEIGHT (kg), HEIGHT (cm), age (years) and gender.
*The formula is different for men and women.*
The formula for women will be:
BMR= 655+ (1.8×HEIGHT)+ (9.6× WEIGHT) – ( 4.7× AGE)
The formula for men will be:. BMR = 665+(5×HEIGHT)+(13.75×WEIGHT)-(6.75×AGE)
You can calculate your BMR by this method.
For eg. A 21years old WOMAN who is 50kg with a height of 150cm, her BMR would be
655+ (1.8×150)+(9.6×50)-(4.7×21)
BMR= 1301.3 approximately.
You can calculate BMR for men also by using formula.
Now you multiply your BMR by your activity level.
No Workout. BMR × by 1.2
Light Workout BMR × by 1.375
(1-3 days in a week)
Moderate Workout. BMR × by 1.55
(3-5 days in a week)
Intense workout. BMR ×by 1.75
(Everyday intense workout)
Extra active. BMR ×by 1.9
( 2-3 times in a day)
So a person who is 50kilos and moderately active ,it will be —
BMR× 1.55
1301.3× 1.55= 2017.01
This is the number of calories your body burns every day.
But do not forget that you also have to create a CALORIE DEFICIT.
HOW TO CREATE A CALORIE DEFICIT?
— 1kg equals to 7000calories
So if someone wants to lose 1kg every week ,
They need to cut their CALORIE CONSUMPTION by 1000 calories per day.
समझ गए?
नहीं… Wait
If your body Burns approx 2017 CALORIES in a day then your CALORIE CONSUMPTION would be = total CALORIE BURN – 1000 CALORIES. means 2017-1000=1017 CALORIES.
So maximum 1017 CALORIES you can consume in a day to lose 1kg per week.
•SOME IMP FACTS
1gram protein= 4calories
1gram carb = 4calories
1gram fat= 9 calories
✓So plan your meals according to your calories requirements.
✓Plan a healthy diet according to your goal.
Calculate your BMI and share with me, I’ll suggest you a better diet plan for free.
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#calorie #BMI #withoutmachines #caloriecalculations
BURNandEARN 