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Weight Loss...Its scientific



For many of us weight loss is a daunting task involving analyzing 'healthy' foods and the idea that eating less will in fact help us lose the weight.

 Weight loss is actually scientific, taking into account your basal metabolic rate (the amount of energy expressed in calories that a person needs to keep the body functioning at rest) and your level of activity. From this you can deduce how many calories you need to intake and which percentage of it is Fat, Protein and Carbohydrate.

 To begin, you need to estimate your RMR



Now take a look at your Physical Activity Level

From this, you can calculate your daily calorie requirements.


Next we break it down into your macro nutrient needs - which is Carbs, Fats and Proteins:

Carbohydrates:

Based on your activity level, look at your target of grams per KG body weight.

To get your Carbohydrate Calories, times your Carbs (g) by 4. 
The reason for this is 1g Proteing = 4 kcal

Protein

Based on your activity level, look at your target of grams per KG body weight.

To get your Proteing Calories, times your Protein (g) by 4. 
The reason for this is 1g Carbs = 4 kcal

Fats

Fat calculation takes into account your lowest Protein and Carb amounts and then your highest Protein and Carb amounts. It needs to be noted that 1g Fat = 9 kcal, which is used in the calculations.

 Upper range: Carb Calories Value 1 + Protein Calories Value 1 = Ykcal
Daily Calorie Requirement – Ykcal = Xkcal
Xcal/9 = ____g fat

 Lower Range: Carb Calories Value 2 + Protein Calories Value 2 = Akcal
Daily Calorie Requirement – Akcal = Bkcal
Bcal/9 = ____g fat

Example:

Age: 27
Weight: 57kg
RMR = 1333.9
Calorie Requirements = 2401.02
Carbs
57 x 6 and 57 x 8
342g - 456g
Carb Calories (times above by 4) = 1368 - 1824
Proteins
57 x 1.2
= 68.4g
Protein Calories = 273.6
Fats
1368   + 273.6 = 1641.6kcal
2401.02 – 1641.6 = 759.42kcal
759.42cal/9 = 84.38g fat

1824 + 273.6 = 2097.6kcal
2401.02 – 2097.6 = 303.42kcal
303.42cal/9 = 33.71g fat

Weight-loss

In order to reduce weight, a reduction of 500-1000 kcal per day needs to happen.

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