DIET CHALLENGE | BMR & BMI Calculator

You use energy no matter what you're doing, even when sleeping. The BMR Calculator will calculate your Basal Metabolic Rate (BMR); the number of calories you'd burn if you stayed in bed all day.

If you've noticed that every year, it becomes harder to eat whatever you want and stay slim, you've also learnt that your BMR decreases as you age. Likewise, depriving yourself of food in hopes of losing weight also decreases your BMR, a foil to your intentions. However, a regular routine of cardiovascular exercise can increase your BMR, improving your health and fitness when your body's ability to burn energy gradually slows down.

You have a BMR of 1552.3

BMI is between 30-34.99 (Obese Class 1)

Individuals with a BMI of 30-34.99 are in a physically unhealthy condition, which puts them at risk for serious ilnesses such as heart disease, diabetes, high blood pressure, gall bladder disease, and some cancers. This holds especially true if you have a larger than recommended Waist Size. These persons would benefit greatly by modifying their lifestyle. Ideally, see your doctor and consider reducing your weight by 5-10 percent. Such a weight reduction will result in considerable health improvements.

You have a BMI of 33.32

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

Total Calorie Needs ExampleIf you are sedentary, multiply
your BMR (1552.3) by 1.2 = 1862.76. (itu baru kalori utk
maintain berat sekarang)

This is the total number of calories you need in order to maintain your current weight.

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 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 two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.

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

السّلام عليكم و رحمة الله

Sejak dua menjak tidak menjak nie... Saye punya berat badan saya telah naik mendadak.. Saya sudah tidak kerakuan dengan berat badan saya.
Saya jadieq gundah gulana dan kurang keyakinan diri sejak menjak nie. Oleh itu, saya telah berdiskusi dengan cikgu diet saya tentang perkara ini. So setelah dikenal pasti mengapa ia terjadi. Maka saya tahu dengan diet tanpa makan belum tentu membuatkan kiter dapat turunkan berat badan tapi dengan mengawal KALORI dalam badan kiter. Setalah diselidik saya sebetulnya kena mengurangkan atau membakar sekurang²nya 500 kalori. Tak kire melalui senaman atau kurangkan dari pengambilan harian... Cikgu diet saya cakap kalu boleh buat dua²... So, sekurangnya saya kena maintain kalori sebanyak 1362.76kacl. Saya kena kontrol makan saya supaya saya makan tidak melebihi kalori yg telah ditetapkan.. Saya akan cuba~!! Saya mesti boleh~!!

So, sape² nak diet tue moh kiter kire BMI & BMR dulu k.. Dan sekarang aku nak plan jadual makan aku. Siap kire ngan kalori ok. Hahha....

Shiemz: Aku boleh~!! Aku nak beli cd Aerobik dan nak melompat² bersama hadzeq~!! Papa jgn gelak~! :p