Friday, October 30, 2009

Calorie Intake to Lose Weight & Basal metabolic rate

Calorie Needs to lose weight


There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500 calorie deficit through your diet, exercise or a combination of both, you will lose one pound of body weight (on average 75% of this is fat, 25% lean tissue). If you create a 7000 calorie deficit you will lose 2 pounds and so on. Combination of diet and exercise is the best for lasting weight loss.


Useful guideline to lose weight, lowering your calorie intake, reduce your calorie intake by at least 500 calories but not more than 1000 calories below your maintenance level(BMR). Guideline of the American College of Sports and Medicine, recommends calorie intake of women never drop below 1200 calories
per day and for men 1800 calories per day.

An alternating way of calculating a safe minimum calorie intake level is by reference to your body weight. Reducing calories by 15-20% below your daily maintenance needs (BMR) is a useful start. You may increase this depending on your weight loss goals.


Basal Metabolic Rate

BMR also called the resting metabolic rate, amount of energy needed to support the body's most basic functions when at rest in a neutral or non-stressful environment. BMR is the number of calories specific of human needs per day to stay alive, responsible for 70% of the calories burned per day.

BMR sustained human basic functions, pumping blood, breathing, producing heat. Nonessential function, digestion and standing are not included in the calculation.
Today BMR is used to measure sn individual's metabolism, which changes with age, weight, height and variety of medical conditions; and a person exercise habits may effect their BMR.

BMR Formula

Women: BMR = 655 + (4.36 x weight in pounds) + (0.71 x height in inches) - (4.7 x age in years)

Men: BMR = 66 + (6.22 x weight in pounds) + (1.96 x Height in inches) - (6.8 age in years)

Note: Keep in mind that the BMR is an estimation of the calories needed for the body to perform basic functions. An individual's total caloric requirements are affected by muscle mass, illness, stress, food digestion and most important exercise.

Time of activities, to burn 300 calories according to your weight


Body weight (lb)

120
130
140
150
160
170
180
190
200
210
220
230
240
250
Conditioning exercises
 Minutes of Continuous activity to expand 300 calorie

Cycling



Stationary
66
61
57
53
50
47
44
42
40
38
36
35
33
32

Outdoor (leisure)
83
76
71
66
62
58
55
52
50
47
45
43
41
40
Walking



2.5 mph
110
102
94
88
83
78
73
70
66
63
60
58
55
53

3.0 mph
94
87
81
76
71
67
63
60
57
54
52
49
47
45

3.5 mph
83
76
71
66
62
58
55
52
50
47
45
43
41
40
Water aerobics

83
76
71
66
62
58
55
52
50
47
45
43
41
40
Lap swimming

41
38
35
33
31
29
28
26
25
24
23
22
21
20
Yoga

83
20
21
23
24
26
27
29
30
32
33
35
36
38
Resistance exercise

55
51
47
44
41
39
37
35
33
31
30
29
28
26
Dancing


Aerobic dance

55
51
47
44
41
39
37
35
33
31
30
29
28
26
Low-impact aerobic dance

66
61
57
53
50
47
44
42
40
38
36
35
33
32
Ballroom dance (fast)

60
56
52
48
45
42
40
38
36
34
33
31
30
29
Ballroom dance (slow)

110
102
94
88
83
78
73
70
66
63
60
58
55
53
Lifestyle activities


Golf (walking)

73
68
63
59
55
52
49
46
44
42
40
38
37
35
Raking the lawn

83
76
71
66
62
58
55
52
50
47
45
43
41
40
Lawn mowing



Walking power mower
73
68
63
59
55
52
49
46
44
42
40
38
37
35

Riding mower
132
122
113
106
99
93
88
84
79
76
72
69
66
63
Vacuuming/sweeping

132
122
113
106
99
93
88
84
79
76
72
69
66
63


Some information about calories in the food you eat, so you have an idea how to manage your food intake. Example:


KFC Hot & Spicy
Drumstick: 178 cal
Thigh: 362 calories
Fries(M): 380 calories
Coleslaw: 234 calories
Mashed Potatoes: 126 calories


Wanton Soup Noodle: 600-700 calories








Economy Rice: 500-900calories








Kopi Tarik/ Teh Tarik: 200-300 calories
Lemon Ice:150-180 calories








Nasi Goreng: 600-900 calories










Cheese Cake: 350-700 calories









2 slices of bread with kaya spread and butter
1 set Roti Kahwin: 250-300 calories









Mcdonald Burger: 450-600 calories
Chili's Burger: 850-1200 calories










Pau: 250-500 calories








 Dim Sum: 80-100 calories per piece









Core Fitness City Mall,
S-1-5 1st Floor,
Lorong City Mall,
Jalan Lintas,
88300 KK, Sabah.
P: 088-448119






1 comment:

  1. Thank you for sharing the info regarding the calories in the food (customize to Malaysian's food)... =)good to know the rough estimation on the calories intake per meal and avoid taking more than 1200 calories (women) - very easy to over take the calories (eating at Mcd burger - easily hit the quote of calories per day)

    ReplyDelete