Makan ikut kalori

Ni utk dena, kawan aku yg ajar..

Kalau nak diet kene kira kalori... Ada limit utk berapa kalori makanan yg kita leh makan.. Kalau lebih perut akan dan usus akan proses jadi lemak. Caranye:

1) Kira BMR Formula

BMR = 655 + (9.6 x berat dalam kg) + (4.7 x tinggi dalam cm) - (4.7 x umur dalam tahun)

2) Calculate daily calories guna formula Harris Benedict Equation
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Total for a week = daily calories x 7 days

3) Formula Calorie intake to lose weight

Calorie per day = (Total for a week - 3500)/7 days

And then check la kalorie setiap makanan yg kita makan.. nasi lemak berapa.. bihun sup berapa.. ayam goreng berapa.. waaa.. perut aku bunyi bila tulis ayam goreng nih.. ^_^;

You can check www.nutrition.com.sg -> nutrition calculator -> dining out -> local food guide, kat situ dia ade listkan a lot of dishes with calories.. susah sgt google je calorie nasi lemak.. hahaha...

p/s: yg penting ketahanan mental nak makan ikut kalorie.. kalau mmg takde disiplin.. lupa kan je la...