# Rat Factor Weight Loss Calculator : जानिए आपको दिन में कितना खाना चाहिए | Calculate Your Daily Calories Intake

## Rat Factor Weight Loss Calculator Video

### Rat Factor Weight Loss Calculator

जानिए आपको दिन में कितना खाना चाहिए | Calculate Your Daily Calories Intake

Ask any question directly from Anurag Sharma

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Detailed Calculation for Men & Women
Step 1 – Calculate the STARTING POINT(SP)
Your body weight in kgs……….
For eg. 75 kg
If you are a MALE
SP = 75*24*1 = 1800 calories
If you are a FEMALE
SP = 75*24*0.90 = 1620 calories

Step 2 – Calculate your BMR
Estimate your body fat percentage
Gender Percent Body Fat Multiplier
Men 10 to 14% 1.0
Women 14 to 18% 1.0

Men 14 to 20% 0.95
Women 18 to 28% 0.95

Men 20 to 28% 0.9
Women 28 to 38% 0.9

Men 28% & above 0.85
Women 38% & above 0.85

So if you are a male who weighs around 75 kgs with Body Fat percentage of around 15
BMR = 1800(SP)*0.95 = 1710 calories
If you are a female who weighs around 75 kgs with a Body fat percentage of around 20
BMR = 1620(SP)*.95 = 1539 calories

Step 3 Factor in the activity level
Sedentary
1.25 = Very Light: Sitting, studying, talking, little walking or other activities through out the day

THE AVERAGE FITNESS BUFF RANGE:
1.3 = Light walking
1.5 = Walking, jogging, gardening type job with activities such as cycling, tennis, dancing, skiing or weight training 1-2 hours per day

THE AVERAGE ATHLETE OR HARD DAILY TRAINING RANGE:
1.80 = Heavy: Heavy manual labor such as digging, tree felling, climbing, with activities such as football, soccer or body building 2-4 hours per day
2.00 = Very Heavy: A combination of moderate and heavy activity 8 or more hours per day, plus 2-4 hours of intense training per day

So final maintenance calories for
75 kg male (15 % BF) = BMR * Activity level multiplier ; 1710 * 1.5 = 2565 calories
75 kg female (20 % BF) = BMR * Activity level multiplier ; 1620 * 1.5 = 2430 calories

Macro-nutrient Breakdown
50 % carbohydrates , 25 % protein and 25 % fats . This is a good macro-nutrient breakdown.
So a 2565 calories would have
Carbohydrates (50 %) which means around 1282 calories should come from carbohydrates.
4 calories = 1 gm of carbohydrates ; So
1282 calories = Almost 320 grams of carbs

Fats (25 %) which means around 641 calories should come from fats.
9 calories = 1 gm of fats ; So
641 calories = Almost 71 grams of fats.
Protein (25 %) which means around 641 calories should come from carbohydrates.
4 calories = 1 gm of protein ; So
641 calories = Almost 160 grams of protein.

Stay Fit & Awesome

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1. Faheem Gill says:

80 kg woman 25 or 26 year old
1 baby hai 9 ma ka us ka us k leya dith plan set kr dain pliz w8 loss ki 😑

2. Manish rana says:

Nice video

3. Ankush Chugh says:

Iske channel pe jitne video Dekhi..ek video bhi samajh nahi aye….bakbakbakbak krta rehta hai bs maderchod khi ka

4. Ankush Chugh says:

Maderchood kuch samajh nahi aya

5. Moin Pirzade says:

Sir aakp what's app number do plz

6. Sunita Petkar says:

Mic se awaj nhi aata bhaiyya clear

7. Raj Verma says:

bhai ye vedio 30 mint ka hona chahiye tha…

8. Mahtab Ali. says:

bakvas ye pta kaise chalega chcha 25%fat le kaise or kaha se

9. Amol Patil says:

best….🖒

10. Nilesh Gupta says:

Sir my weight is 80kg i want to loss my weight upto 20 to 26kg. Can you provide me diet plan for me .. please help me out.

11. Upendra Pratap Singh says:

1 no. Bhai

12. MD. KASHIF says:

sir 1 din me 2500 calories kayse khae ye bataiye kya kya khae jisse 1 din me 2500 calories mil sake

13. Rushiraj Kate says:

Great Explanation Nd Your Dedication To Explain And Spread Awareness About Fitness Wow..
Heads Off To U Man👌😎

14. kamboj746 says:

Yar kuch ni samaj aa raha

15. AB Channel says:

Y TO MULTIPLY WITH 24