Calculate how many calories your body
You need to stay lean and healthy
Photo: Disclosure
It's simple: If you eat more than you expend, fattening. If you eat less, you lose weight. "To dry the extra kilos you need to eat fewer calories than your body needs," explains Daniela Hueb nutróloga of Bauru (SP). "When you exceed the limit of calories, the body stocks excess as fat," adds the expert.
"The number of calories that every body needs daily varies according to sex, age, weight, height and routine physical activities," teaches nutróloga. To calculate its exact value, it is necessary to appeal to the math and make some continhas. So, take the calculator and now trace your personalized weight loss plan!
Publicidade
ideal program
 · Experts advise a balanced cardápio Diary of 1,200 calories to a slower weight loss, PORA © m healthy. You can follow him ata © alcançar the desired weight and still leave one day a week free to eat whatever you want Â- but without exaggeration!
· Who wants to dry the extra kilos within a month can bet on a more streamlined menu, with about 1,000 daily calories. In the example given below, a person emagreceria 1 kg in approximately 10 days.
 · Those who want to lose weight quickly can bet on cardápio 800 calories, rigorous and effective Â- one of the example below would dry 1 kg in just one week. It can be followed by Ata © 10 days and £ o à © advised to prática of exercises during the diet.
A little math to chart your weight loss plan
1. What is your basal metabolic rate (BMR)?
The BMR shows how your body spends at rest to maintain vital functions such as heartbeat and breathing without taking into account the daily activities. To calculate it, use the formula proposed by the World Health Organization.
For women:
· De 10 a 18 anos: 12,2 X peso (kg) 746
· De 18 a 30 anos: 14,7 X peso (kg) 496
· De 30 a 60 anos: 8,7 X peso (kg) 829
· Above 60: 10,5 x weight (kg) 596
For men
· De 10 a 18 anos: 17,5 X peso (kg) 651
· De 18 a 30 anos: 15,3 X peso (kg) 679
· De 30 a 60 anos: 8,7 X peso (kg) 879
· Above 60: 13,5 x weight (kg) 487
Example:
A woman of 31 years, 1.68 m and 69 kg, working sitting and does not practice regular physical activity.
8.7 x 69 kg 829 BMR = 1429.3
2. What is your activity factor (AF)?
Now, calculate how much your body expends to maintain your current weight, taking into account their routine physical activities. See the table below and look for the number on your profile.
FA values:
· 1.2: It is most of the time sitting and not practice planned physical activities.
· 1.3 (men - 1.4): Day-to-day busy - driving, cooking, walks to the bus stop, but no physical activities scheduled OR sedentary day-to-day and exercise three times a week, about 30 minutes per day.
· 1.45 (men - 1.5): Day-to-day busy and physical activity three times a week, 30 minutes a day.
· 1.5 (men - 1.6): One to two and a half hours of daily physical activity.
· 1.7 (men - 1.8): Daily physical activity for more than three hours.
3. What is your daily energy needs?
To find out how many calories your body needs daily simply multiply your basal metabolic rate by an activity factor (BMR X FA).
Example: (BMR) x (FA)
1429.3 x 1.2 = 1715.16 calories
4. Trace your weight loss plan
To lose weight 1 kg, we need to stop eating 7,700 calories. "Of course in a single day that's impossible," says Daniela. In the example cited above, where the daily need is 1715.16 calories if the person adopting a menu of 1,200 calories daily, it will cease to provide the body 515.16 calories per day.
The calculation is as follows:
daily requirement - calorie diet = number of calories saved
5. Days needed for drying 1 kg without sacrifice
Amount needed to lose weight 1 kilo divided by the amount of daily calories economy
7700 / 515.16 = 15 day at about
You need to stay lean and healthy
Photo: Disclosure
It's simple: If you eat more than you expend, fattening. If you eat less, you lose weight. "To dry the extra kilos you need to eat fewer calories than your body needs," explains Daniela Hueb nutróloga of Bauru (SP). "When you exceed the limit of calories, the body stocks excess as fat," adds the expert.
"The number of calories that every body needs daily varies according to sex, age, weight, height and routine physical activities," teaches nutróloga. To calculate its exact value, it is necessary to appeal to the math and make some continhas. So, take the calculator and now trace your personalized weight loss plan!
Publicidade
ideal program
 · Experts advise a balanced cardápio Diary of 1,200 calories to a slower weight loss, PORA © m healthy. You can follow him ata © alcançar the desired weight and still leave one day a week free to eat whatever you want Â- but without exaggeration!
· Who wants to dry the extra kilos within a month can bet on a more streamlined menu, with about 1,000 daily calories. In the example given below, a person emagreceria 1 kg in approximately 10 days.
 · Those who want to lose weight quickly can bet on cardápio 800 calories, rigorous and effective Â- one of the example below would dry 1 kg in just one week. It can be followed by Ata © 10 days and £ o à © advised to prática of exercises during the diet.
A little math to chart your weight loss plan
1. What is your basal metabolic rate (BMR)?
The BMR shows how your body spends at rest to maintain vital functions such as heartbeat and breathing without taking into account the daily activities. To calculate it, use the formula proposed by the World Health Organization.
For women:
· De 10 a 18 anos: 12,2 X peso (kg) 746
· De 18 a 30 anos: 14,7 X peso (kg) 496
· De 30 a 60 anos: 8,7 X peso (kg) 829
· Above 60: 10,5 x weight (kg) 596
For men
· De 10 a 18 anos: 17,5 X peso (kg) 651
· De 18 a 30 anos: 15,3 X peso (kg) 679
· De 30 a 60 anos: 8,7 X peso (kg) 879
· Above 60: 13,5 x weight (kg) 487
Example:
A woman of 31 years, 1.68 m and 69 kg, working sitting and does not practice regular physical activity.
8.7 x 69 kg 829 BMR = 1429.3
2. What is your activity factor (AF)?
Now, calculate how much your body expends to maintain your current weight, taking into account their routine physical activities. See the table below and look for the number on your profile.
FA values:
· 1.2: It is most of the time sitting and not practice planned physical activities.
· 1.3 (men - 1.4): Day-to-day busy - driving, cooking, walks to the bus stop, but no physical activities scheduled OR sedentary day-to-day and exercise three times a week, about 30 minutes per day.
· 1.45 (men - 1.5): Day-to-day busy and physical activity three times a week, 30 minutes a day.
· 1.5 (men - 1.6): One to two and a half hours of daily physical activity.
· 1.7 (men - 1.8): Daily physical activity for more than three hours.
3. What is your daily energy needs?
To find out how many calories your body needs daily simply multiply your basal metabolic rate by an activity factor (BMR X FA).
Example: (BMR) x (FA)
1429.3 x 1.2 = 1715.16 calories
4. Trace your weight loss plan
To lose weight 1 kg, we need to stop eating 7,700 calories. "Of course in a single day that's impossible," says Daniela. In the example cited above, where the daily need is 1715.16 calories if the person adopting a menu of 1,200 calories daily, it will cease to provide the body 515.16 calories per day.
The calculation is as follows:
daily requirement - calorie diet = number of calories saved
5. Days needed for drying 1 kg without sacrifice
Amount needed to lose weight 1 kilo divided by the amount of daily calories economy
7700 / 515.16 = 15 day at about
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