Count Your Calories Wednesday, September 14, 2011 @ 3:21 PM
Hi I'm back to losing weight plan! Tonight shall begin with swimming. As for food intake, I am going to cook for myself! Although I can't really cook, but if it's not supposed to be tasty food, it's a diet plan food, it can just taste bland. I did a calorie calculation for myself and had a conclusion to lose weight!!
I'm currently 48.5kg and I am a miserably short girl. How can I weigh like a giant?
My target weight is 40kg.
But I heard that ideal weight for a person should be calculated this way:
Take the last 2 digit of your height (in cm) - 10 = ideal weight
Eg of mine.
I am 152cm. So my calculation will be:
52 - 10 = 42
Ideal weight for my height is 42kg.
But whatever, I want to weigh like a kite, wind blow and I fly.
My calorie calculator result shows:(Below result is based on my weight, height, age and gender)
You need
1763.6 calories per day to
maintain your current weight without exercise.
You need 1687.1 calories per day to reach your goal weight slowly and maintain that weight without exercise.
If you reduce your current caloric intake to
1263.6 calories per day you will lose
one pound per week without exercise.
If you increase your current caloric intake to 2263.6 calories per day, you will gain one pound per week.
Exercise and Calorie Needs
If you exercise for 30 minutes each day, you may increase your caloric intake to 1951 calories per day and still maintain your current weight.
If you exercise for 60 minutes each day, you may increase your caloric intake to 2185.3 calories per day to maintain your current weight.
Macronutrients
The United States Department of Agriculture suggests that approximately 50 percent of your calories come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories.
You need 220.5 grams of carbohydrates, 58.2 grams of fat, and 88.2 grams of protein per day for 1763.6 calories to maintain your weight of 107 pounds.
Healthy intake= 50% carbohydrates + 30% fats + 20% protein sources1 gram of protein = 4 calories1 gram of fat = 9 calories1 gram of carbohydrate = 4 caloriesI will lose weight!! GOGOGO!
