90 hari , 15 kg

Metric BMR Formula

Women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) -- (4.7 x age
in years)
655+(9,6 X 70)+(1,8x159)-(4,7x20)
655+672+286,2-94 = 1519, 2 = BMR
AL = 1, 375 ---> work out 3 hari perminggu
914,4 X 1, 375 = 2088,9 = kalori untuk mempertahankan berat badan
1 kilo = 2 pon
1 pon = membakar 3500 kal
1 Kilo = membakar 7500 kal
1 kilo turun per minggu = normal
15 X 7500 = 112500 kalori
112500 : 90 = 1250 kalori
1 hari harus membakar 1250 kalori
cara turun :
1. makan sehari kurang dari 125o kalori
2. makan sehari kurang dari 2088,9-1250 = 838, 9
3. work out 300 kalori perhari
ga boleh kurang dari 1200 kalori perhari
kiki sehari makan 1200 kalori aja
pagi: oatmeal 2 sendok makan =
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 / gre
ater than the calories you consume.
If you can, grab a paper, pen and a calculator and this video will tell you EVER
YTHING 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 or
der for you to ACTUALLY START seeing RESULTS. Hence, the video is quite long bec
ause 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 y
ears)
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 ste
p 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 w
ill 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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