Protein intake: 2.2 grams per kg of her bodyweightįat intake: 0.5 to 1.1 grams per kg of her bodyweightĬarbohydrates intake: The number of calories remaining after her protein and fat requirements are met. Her personal trainer assesses the following for her. Her macros are assessed by her personal trainer having expertise in nutrition and yours can be different. Now that she knows the calorie intake required for her fat loss goal, she needs to set her macros. However, it is not so straightforward since she also needs to remain healthy while doing this. She can continue to keep losing fat by keeping herself caloric deficit. So her daily calorie intake becomes 2400 – 480 = 1920 calories.Ī rule of thumb is that 0.45 kg of fat equals approximately 3500 calories.ģ500 calories / (480 calories a day) = 7.29 days.Īt a daily 480 caloric deficit, she would lose around half a kg of fat in around week of time. Her personal trainer assesses her to decide that a good daily caloric deficit for her is 20% to achieve her fat loss goal in her desired time frame. Let’s say a female requires 2400 calories to maintain her current body weight. It is the expertise of your personal trainer which will greatly help you to decide how many calories you should reduce per day and by making what changes to your diet. Doing this over a longer duration will make you lose body fat. This will force your body to draw energy from its fat stores to compensate for the calories it needs which you’re not eating each day. And it should be obvious that you’ll need to eat fewer calories in a day than the daily calories required to maintain your current weight. Like I shared above, you’ll need to adjust your daily calorie intake to lose fat. If you’re more scientifically and technically inclined then please continue reading below on how the TDEE calculations can be used to lose fat. You’re welcome to contact Abhinav to learn from his years of expertise on what, when and how much to eat to achieve your fat loss, muscle gain and body transformation goals well. This is where you need the expertise of a personal trainer! Now if you want to lose fat or gain muscles then you have to figure out what should be your daily calorie intake and also what all you should eat and when. To save your time, you can use our calculator above! Now that you can calculate your BMR, you can calculate your daily calories requirement to maintain your current based on your TDEE with this Harris Benedict scientific formulae:įor sedentary lifestyle (little or no exercise) = BMR x 1.2įor lightly active lifestyle (light exercise / sports 1-3 days a week) = BMR x 1.375įor moderately active lifestyle (moderate exercise / sports 3-5 days a week) = BMR x 1.55įor very active lifestyle (hard exercise / sports 6-7 days a week) = BMR x 1.725 To measure Body Fat Percentage, there are several ways or you can visually estimate it.ĮARLIER we used to use these 2 formulae to calculate BMR, in for men and women respectively:īMR for Women = 655.1 + (9.563 * weight ) + (1.85 * size ) − (4.676 * age )īMR for Men = 66.47 + (13.75 * weight ) + (5.003 * size ) − (6.755 * age ) To calculate BMR, we use the THE KATCH MCARDLE FORMULA which says BMR = 370 + (21.6 X Lean Body Mass )Īnd, Lean Body Mass = Body Weight * (100 – Body Fat Percentage) BMR is the number of calories required to keep your body functioning at rest. Your daily calorie intake requirement to maintain your current weight based on your TDEE (Total Daily Energy Expenditure) is calculated using your BMR (Basal Metabolic Rate).
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