Weight Loss

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

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
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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15 Comments

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

  2. 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.

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

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