Calculate Needs
The first calculation is done is to calculate the basal metabolic rate (AMB). The formula is:
AMB = 0.9 kcal x weight (in kg) x 24 hours
To calculate the daily energy requirements, the AMB figures obtained is then multiplied by the variable of physical activity you do. Activities and variables are as follows:
Lightweight = 1.55
Medium = 1.70
Weight = 2.00
Reduce calorie needs about 500 kcal so the weight down around 0.5 kg per week.
Examples Counting Calories
As an employee with mild activity (which is most of the time spent sitting in front of a computer), a weight is 60 kg. What is the daily energy requirements of A?
AMB = 0.9 kcal x 60 kg x 24 hours = 1296
Daily energy requirements (lightweight category) = 1.55 x 1296 = 2008.8 kcal
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