Article 11: Calculating Basal Metabolic Rate and Daily Calorie Needs to Understand Your Body

Basal metabolic rate calculation formula:

For women: 655 + (9.6 × weight) + (1.7 × height) - (4.7 × age)

Male: 66 + (13.7 × weight) + (5.0 × height) - (6.8 × age)

Take carp as an example:

Lili weighs 55kg, is 165cm tall, and is 21 years old this year.

Her daily basal metabolic rate (BMR) is:

1364.8

655 + (9.6 × 55) + (1.7 × 165) - (4.7 × 21) = 655 + 528 + 280.5 - 98.7 = 1364.8 calories.

Take the example of the older brother who is twice as big:

He weighs 80kg, is 180cm tall, and is 24 years old. His daily basal metabolic rate (BMR) is:

66 + (13.7 × 80) + (5.0 × 180) - (6.8 × 24) = 66 + 1096 + 900 - 163.2 = 1898.8 calories.

Through the examples above, do you now have a better understanding of basal metabolic rate?

Hey~ Why aren't you picking up your pen to do the math yet? Okay! I know you still want to practice, so let's have Kelan test you!

Kelan weighs 50kg, is 171cm tall, and is 21 years old (so shy \^0^). What should my daily basal metabolic rate be?

655 + (9.6 × 50) + (1.7 × 171) - (4.7 × 21) = 655 + 480 + 290.7 - 98.7 = ?

The correct answer is: 1327 calories. Did you get it right?

Next, we'll use the calculated "basal metabolic rate" to further calculate your "daily calorie needs"!

Everyone's daily calorie needs vary depending on their job type and lifestyle. Therefore, to find out your calorie needs, you should first choose a calculation method that suits your lifestyle.

Think about it, which of the following types do you belong to? Each of the following types represents a "work-life type value".

☆ People who spend long hours sitting in offices or classrooms and rarely or never exercise. (1.2)

☆ People who occasionally exercise, take walks, go shopping, or go on outings in the countryside, exercising about 1-3 times a week. (1.3)

☆ People who have a regular exercise habit, or who go to the gym and exercise about 3 to 5 times a week. (1.5)

☆ People who love sports and exercise 6-7 times a week, or those with a very heavy workload. (1.7)

☆People whose work or daily routine requires a lot of physical labor and consumes a considerable amount of energy. (1.9)

Once you've identified your personality type, quickly calculate your daily calorie needs by multiplying your "Basal Metabolic Rate" by your "Work/Life Type Value"!

Formula for calculating daily calorie requirements:

Basal metabolic rate × work-life balance = daily calorie requirement

Let's take the carp as an example again:

The basal metabolic rate (BMR) of carp is 1364.8 calories.

She sits in front of the computer for long periods of time and rarely exercises, so she chooses option 1.2. Therefore, her "daily calorie requirement" = 1364.8 × 1.2 = 1637.76 calories.

The basal metabolic rate (BMR) of the older brother is twice that of his brother: 1898.8 calories.

The older brother, who is used to exercising and running three days a week and whose workload is not heavy, chose 1.5.

Therefore, his "daily calorie requirement" = 1898.8 × 1.5 = 2848.2 calories.

Kelan's basal metabolic rate (BMR) is 1327 calories.

I have a heavy workload and need to exercise at least three days a week, so I chose 1.5.

Therefore, my "daily calorie requirement" = 1327 × 1.5 = 1990.5 calories.

By calculating these calories, you can know how many calories you should consume each day; or how much exercise you should do to burn off excess calories, so that you don't let your weight accumulate unknowingly.

While calculating these numbers might give some girls a headache and some boys annoyance, the right way to lose weight is to be meticulous like this. Only in this way can you address the root cause and achieve your goal, and avoid suffering by blindly using the wrong methods.

It wasn't until later, when I learned about these correct weight loss concepts, that I realized the consequences of using many wrong weight loss methods in the past. Taking random medications and using some drastic methods made my body function like that of a 40-year-old woman, even though I was in my teens. There was even a time when I didn't have my period for a whole year! Isn't that ridiculous?

Blindly pursuing the wrong way to lose weight has cost me dearly in terms of health. So, if you're also using such drastic methods to lose weight, it's best to give it up as soon as possible and instead use BMI and BMR to help you achieve your weight loss goals!

Step 3: Weight Loss Methods During Menstruation

I only found out later that the period during menstruation is actually not a good time to lose weight.

When a woman is menstruating, her body consumes more energy than usual. Therefore, trying to lose weight during this time can make you feel very uncomfortable and lack energy. The correct time to lose weight is within one week before or after your period to avoid feeling weak, dizzy, or vomiting.

☆The week before menstruation

You can choose a single weight loss method to adjust, such as the "food portion control method" or the "five-day fasting method", which can control premenstrual syndrome on the one hand and maintain a good figure on the other.

☆ The week when menstruation begins

Please eat normally this week! If you experience a loss of appetite, you can try the "breathing diet" or "cocoa diet" to regulate your body. Only by consuming sufficient nutrients can your body properly expel menstrual blood, thus ensuring good health!

☆ One week after menstruation ends

This period is crucial for maintaining a good figure! Kelan suggests that everyone do some exercise during this time and make some adjustments to their diet.

For exercise, you can use the "steam bath weight loss method" to maintain your figure, or you can go for a run or play ball. For diet, you can choose the "orange diet" or the "soup diet" to get your body back to its optimal state, giving you a good complexion and excellent energy.

Whether you're in puberty or adulthood, never force yourself to lose weight during your period. Otherwise, it can seriously affect your health if your bodily functions are damaged! Don't be like Ke Lan and go on a crazy diet, which could lead to irregular periods, like only once a year or twice a month. That would leave you heartbroken and full of regret!

In the third year (2004), do you want to lose weight or lose weight?

Because I ruined my health by trying drastic weight loss methods such as fasting, binge eating, and purging in the first year, I started seeking help from professional doctors during the process of losing weight from 70kg in 2003 to 65kg in October 2004. I consulted doctors everywhere about how to lose weight healthily.