Senang je, kira kalori yg korang ambil setiap hari. Contohnya, hari ni:
Pagi (8am)
100ml choc milk-75kcal
2/3 cup cornflakes-70kcal
plain water
Tengahari (1.00pm)
1/2 plate brown rice-83kcal
1 senduk vegetarian chicken-200kcal
1 wantan goreng-40kcal
1 glass chinese tea-10kcal
Tea break(4.30pm)
1 glass mocha with equal-55kcal
1 slice choc cheese mousse-200kcal
1/2 fried chicken breast-150kcal
plain water
Dinner(6.30pm)
1/2 roti pita-125kcal
1/2 roasted chicken breast-100kcal
1 salad-50kcal
plain water
Total Calories untuk hari ni= 1158kcal
ni dari: www.cekodok.com a.k.a kevin zahri yg encem tu..
BASAL METABOLIC RATE (BMR)
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)
DAILY CALORIE REQUIREMENT (DCR)
Next, we factor in how active the person is, by using the Activity Multiplier:
- 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)
You are a 30 year old female, 30 years old, 5' 6 " tall (167.6cm) and weigh 120 lbs (54.5 kg).
- Your BMR = 655 + 523 + 302 - 141 = 1,339 calories/day
Your DCR = 1.55 x 1339 = 2,075 calories/day
so contohnya mama la;
BMR==>>655+(9.6x51.5)+(1.8x155cm)-(4.7x31)
=655+494.4+279-145.7
=1282.7
untuk mama yg malas exercise ni kena la darab 1.2
DCR mama= 1282.7x1.2
=1539kcal
so, selagi kita makan kurang dari DCR, maka automatiknya berat kita akan menurun.tapi yg penting pemakanan mesti seimbang....setakat ni dgn diet plan yg teratur dan treatment berat mama dah turun 10kg dlm masa 3 bulan.sekarang mama tak gi treatment dah.mama jaga makan.tapi sekali sekala makan juga sedap2 sebab husband nak makan satu family sama2. Tapi mama tetap makan ikut sukatan 1/2 portion dr biasa kecuali butk sayur2 dan fiber. Korang cubalah...insyaAllah...:o)
