There are millions of websites and blog which are related to weight loss. Everybody has there own ideas. Some are good and some are bad. But here is very simple formula for loosing weight.
LESS CALORIES-LOOSE WEIGHT (LCLW)
Our body weight changes are related to this change in balance of calories intake and use.
What is a Calorie?
A calorie is a unit of measurement - but it doesn't measure weight or length. A calorie is a unit of energy
Amount of Food enter in the Body (eating/drinking) or A-food = Amount of energy we use (exercise/walking) or A-Use
If A-food is more than A-Use-Weight Gain
If A-food is less than A-Use- Weight Loss
Calories required: This is very important part of weight control. There are so many calculations which are very complex but here is very simple one
For inactive people: Weight (lb) x 14 = estimated cal/day
For Less active (4 days per week) people: Weight (lb) x 17 = estimated cal/day
For active (5-7 days per week) people: Weight (lb) x 20 = estimated cal/day
Calories in a 1 gram
If it is Carbohydrate - 4 calories
If it is Protein - 4 calories
If it is Fat - 9 calories
| Daily Calorie Requirement-Women | |||
| Weight | Age 18 to 35 | Age 36 to 55 | Age over 55 |
| 45 kg - 100 lbs | 1760 cals | 1570 cals | 1430 cals |
| 50 kg - 110 lbs | 1860 | 1660 | 1500 |
| 55 kg - 121 lbs | 1950 | 1760 | 1550 |
| 60 kg - 132 lbs | 2050 | 1860 | 1600 |
| 65 kg - 143 lbs | 2150 | 1960 | 1630 |
| 70 kg - 154 lbs | 2250 | 2050 | 1660 |
| 75 kg - 165 lbs and above | 2400 | 2150 | 1720 |
| Daily Calorie Requirement-Men | |||
| Weight | Age 18 to 35 | Age 36 to 55 | Age over 55 |
| 60 kg - 132 lbs | 2480 | 2300 | 1900 |
| 65 kg - 143 lbs | 2620 | 2400 | 2000 |
| 70 kg - 154 lbs | 2760 | 2480 | 2100 |
| 75 kg - 165 lbs | 2900 | 2560 | 2200 |
| 80 kg - 176 lbs | 3050 | 2670 | 2300 |
| 85 kg - 187 lbs | 3200 | 2760 | 2400 |
| 90 kg - 198 lbs and above | 3500 | 3000 | 2600 |
