Tuesday, October 18, 2011

How to calculate how much calories you need.

I am a small person, with a small frame and bone structures. So even if I gain 1-2kg, it is noticeable. This is what the experts say, not me.


saiz pipi increased by 1cm.hahahaha even the tudung cannot make sharp point. bulat sudaaaa..


Anyhoo, my ideal weight is 45kg and I'm still far reaching the target. I'm gonna go for dresses fitting for wedding in December (uuu cant wait!!!) so losing weight is deadly compulsory. =D

So last night I googled to find ways to lose kilos in a healthy way as well as how to control what I eat. How many calories I should be taking daily. And thanks to Kevin Zahri for his awesome website which provides ample information about food, health tips and calories knowledge, Cekodok.com <----- Love the name. I love the websites because it is applicable for Malaysians in general, the food, the culture etc. I think the only one kot in Malaysia.

So wanna know how to calculate how much calories you  need per day??

Taraaaaaaaaaa!

Basal Metabolic Rate (BMR) is the amount of energy you need to sustain your life. This includes breathing, organs functioning etc.

Men       = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
Women  = 655 = (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

After you got the result:
factor in how active you are by using the Activity Multiplier - necessary to see how much calories require for you daily:

  • Sedentary = BMR x 1.2 (little or no exercise -- this me)
  • Lightly active = BMR x 1.375 (light exercise/ sports 1-3days per week)
  • moderately active = BMR x 1.55 (moderate exercise/ sports 3-5 days per week)
  • Very active = BMR x 1.725 (hard exercise / 6-7 days per week)
  • Extra active = BMR x 1.9 (hard daily exercise/ sports& physical job or 2 times per day)
(source: Cekodok .com)

So have you calculated yours????

Mine is 1229.9 PER DAY. But I strongly believe I took more than 2000 and someday up to 4000!!! Apuuuuuu...


The website also provides information about how much calories found in any food. For example, a slice of chocolate cake contains 300+ calories which is the same for a complete set of lunch!! aigooo aigoo~~



My next target is to lose at least 1kg -2kg per month. InsyaAllah. I want to feel energetic and confident again.. And I hope I can stop eating fast food or at least once per month. The other day I promised myself not to have anymore fastfood except if it is someone else's treat. keji tak?haha so far I'm sticking to it. lalalalala

and to wake up early everyday to work out. InsyaAllah... 8 weeks to go baby!!!!!!!!!


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