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