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April 2, 2013

USAHA MURNI

sedang berusaha mengecilkan badan yg agak comel ini...rasa cam nk wat to-do list la plak kn...bkn senang nak hilangkan lemak2 gebusss yg suda bertapa berkurun lama nya di dlm tubuh kiut ini..haiissshhh,kena kuatkan azam btol ni kalo nak gojes la kan..
website ni http://kevinzahri.com/ byk jugak la membntu..kira kalori anda di http://cekodok.com/calorie-school/.....
meh nak kgsi skit..hahaha


How Many Calories Do You Need Per Day?
  • Gender: Males generally require more energy compared to women, having been intended by Nature to do the heavier work
  • Age: The older you become, the fewer calories you need because the natural metabolic rate slows down
  • Weight: The more you weigh, the more calories your body needs to keep alive (just as a heavier car consumes more fuel); this is also why people find it harder to lose weight after dropping a few pounds
  • Level of Activity: Keeping fit ensures that you have more calories (energy) going out; being active also plays a big role in lifting your overall metabolic rate
BASAL METABOLIC RATE (BMR)
DAILY CALORIE REQUIREMENT (DCR)
  • Sedentary = BMR x 1.2 (little or no exercise, desk job)
  • Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/wk)
  • Moderately active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)
  • Very active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)
  • Extra active = BMR x 1.9 (hard daily exercise/sports & physical job or 2xday training)
DAILY CALORIE REQUIREMENT (DCR)
  • Your BMR = 655 + 523 + 302 - 141 = 1,339 calories/day

Everyone should generally know how many calorie they need per day and the factors that influence it. There are different formulas to calculate this but let’s keep it practical.
One’s daily calorie requirement depends on various factors:
The BMR is the amount of energy you need to sustain your life. This includes your breathing, organs and everything else you need to keep alive:
Men: BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in years)
Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in years)
Next, we factor in how active the person is, by using the Activity Multiplier:
You are a 30 year old female, 30 years old, 5' 6 " tall (167.6cm) and weigh 120 lbs (54.5 kg).
Your DCR = 1.55 x 1339 = 2,075 calories/day

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