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計算妳的 TDEE 每日所消耗的能量
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計算妳的 TDEE 每日所消耗的能量
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How to Calculate Food Portions & Macros (Lose Weight Lean Up) | Joanna Soh
In this video, we're going to learn how to calculate your food portion and macronutrients. Why is it important? Consuming the right balance of macronutrients can significantly IMPACT your results, whether it’s fat loss, muscle gain or weight maintenance. I believe that we should learn to count our macros to increase our awareness on the quality and amount of food we are consuming.
So grab a calculator as well as a pen and paper because together, we are going to figure out how many calories you need in a day as well as your macronutrients breakdown. Do PAUSE the video when you need to make sure you are following through.
SEE BELOW FOR THE FORMULAS
Resting Energy Expenditure (REE) formulas for both Men & Women:
MEN: calories/day = [10 x weight (kg)] + [6.25 x height (cm)] – [5 x age (y)] + 5
WOMEN: calories/day = [10 x weight (kg)] + [6.25 x height (cm)] – [5 x age (y)] – 161
Total Daily Energy Expenditure (TDEE)
TDEE = REE x activity level
Activity Level:
• Sedentary: x 1.2 (limited exercise)
• Lightly active: x 1.375 (Less than 3 days a week)
• Moderately active: x 1.55 (3 - 5 days a week)
• Very active: x 1.725 (hard exercise every day)
• Extra active: x 1.9 (strenuous exercise 2 or more per day)
___________
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I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.
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How to Calculate Food Portions & Macros (Lose Weight Lean Up) | Joanna Soh
There is NO SECRET to LOSING WEIGHT. It's all about CALORIES CONSUMPTION. If you want to lose weight, the calories you burn per day needs to be more / greater than the calories you consume.
If you can, grab a paper, pen and a calculator and this video will tell you EVERYTHING you need to know in regards to LOSING WEIGHT!
You will discover how much your body needs a day in order to lose 5, 10, 15, or even 20 pounds and more!
I have made this video as detailed and as simple to understand as possible in order for you to ACTUALLY START seeing RESULTS. Hence, the video is quite long because I want you to benefit from it.
I have broken down the process into 5 SIMPLE STEPS or what I call 5As.
1) Attainable Goal - How much weight do you want to lose and by when?
2) Aware & Know Your BMR -- BMR is how many calories your body burns in a day at rest. There are 2 formulas to calculate your BMR:
English BMR Formula
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) -- (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) -- (6.8 x age in year)
Metric BMR Formula
Women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) -- (4.7 x age in years)
Men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) -- (6.8 x age in years)
3) Activity level - How active are you? Do you do any exercises?
4) Application -- NOW is the time to KNOW how much calories you need to eat/burn a day to lose weight. Please watch the video as I'll be guiding you through step by step.
5) Attitude -- Just like anything in life, have a POSITIVE attitude and be FOCUS. Take Action NOW towards your journey of losing weight. Don't give up and you will get there!
Please also watch my other Nutritional Videos on my channel to help you towards to GOAL!
Please like and share this video.
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Lots of Love xx
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Calorie Calculator. Use the calorie calculator to estimate the number of daily calories your body needs to maintain your current weight. ... <看更多>
Daily Calorie Intake Calculator. Powered by YAZIO. For accurate calculation, we need some basic info about you ... How active are you on daily basis? ... <看更多>
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Basal metabolic rate (BMR) calculator. This BMR calculator helps you work out how many calories your body need each day depending on your exercise level.
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Using a calorie calculator will determine your macros for weight loss. ... and within minutes you will know how many calories and macros to eat each day.
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#46. Maintenance & Weight Loss Calorie Calculator - Bajaj Markets
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Excess calorie (Average): calorie intake−calorie burned≒300kcal/day. Walking 10,000 steps a day will burn about 300 Kcal.
#53. Calculate Calories Online - Duplichecker - Plagiarism Checker
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Calculate the ideal amount of calories you need depending upon your activity ... than your daily caloric needs - or burn off more calories through exercise.
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Calculate the daily number of calories your body needs to maintain your current weight.
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Calorie Intake Calculator – Measure Your Daily Calorie Intake. To lose weight, you need to burn more calories than you consume.
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daily calories calculator 在 Calorie Calculator 的相關結果
This calorie calculator estimates the number of calories needed each day to maintain, lose, or gain weight. Learn the kinds of calories and their effects. ... <看更多>