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