There’s no substitute to the hard work. You have to put it in if you are to achieve a desired result. But a hard work in a well informed and efficient way can definitely make your progress and process much fruitful. The last few blogs have been upon the knowledge of the diet science, the macronutrients and the metabolism. In this blog we are going to extend that knowledge in a more practical way. No more of those abstract talks, let’s get down to the practicals. Let’s have our body calculations.
To start with, you ought to know about your resting metabolism or basic metabolism rate.
METRIC BMR FORMULA :
Women BMR = 655 + (9.6 x Weight) + (1.8 x Height) – (4.7 x Age)
Men BMR = 66+(13.7 x Weight) + (5 x Height) – (6.8 x Age)
(Weight in Kilograms, Height in Centimetres, Age in Years)
ENGLISH BMR FORMULA :
Women BMR = 655 + (4.35 x Weight) + (4.7 x Height) – (4.7 x Age)
Men BMR = 66+(6.23 x Weight) + (12.7 x Height) – (6.8 x Age)
(Weight in Pounds, Height in Inches, Age in Years)
Now, once you have your BMR, you need to get your TCE (Total Calorie Expenditure) count that depends upon your daily workout activity.
Total Calorie Expenditure
For in-active/sedentary (little or no exercise)
= BMR x 1.2
For lightly active (light exercise/sports 1-3 days/ week)
= BMR x 1.375
For active (moderate exercise/sports 3-5 days/week)
= BMR x 1.55
For real active (hard exercise/sports 6-7 days/week)
= BMR x 1.725
So now, you have your BMR and TCE ready. Let’s have your goals set then.
At any moment of time, remember not to cut down your calories anywhere less than your BMR if to stay healthy and fit irrespective of your goal however strict is. That’s the minimum your body requires, you might not want to play with it.
Apparently, the goals are dependent upon your TCE and not on your BMR. That is –
Gain weight : Calories intake > TCE
Loose weight : Calories intake < TCE
Hence Quantification of food is much important in order to achieve the coveted body goal. The proportions of those calories is further a topic to discuss. As it would require a deeper sense of knowledge and make this blog a TLDR, We’ll have it in our next blog – The basic types of diet plans.