day Daily cal Target cal maximium deficit weight

14-Jan 1614 1100 2000 304.6 90 2500

15-Jan 1093 1100 2000 825.6 89
2000
Chart Tit
16-Jan 1644 998.6 2000 274.6 89
17-Jan 1039 998.6 2000 879.6 88.9 1500
18-Jan 2192 770 2000 -274 88.8
1000
19-Jan 680 770 2000 1238 87.2
20-Jan 528 770 2000 1390.6 87.2 500
21-Jan 928 1100 2000 990 87.2
22-Jan 1000 1100 2000 918.6 87 0
23-Jan 802 1100 2000 1116.6 86.9 n n n n n n n n
4-Ja 5-Ja 6-Ja 7-Ja 8-Ja 9-Ja 0-Ja 1-Ja
1 1 1 1 1 1 2 2
24-Jan 1057 730 2000 861
25-Jan 1240 730 2000 678.6
26-Jan 730 2000
27-Jan 730 2000 Dai l y ca l Ta rget ca
28-Jan 730
29-Jan 730
30-Jan 730
31-Jan 730
average calorie burn by moderate activity daily i
 calorie calculation :
mifflin-st. Jeor equation
Chart Title
(9.99×wieght in KG)+(6.25× height in CM)-(4.92×
age in years) +5

My calorie burn per daily : 1918.6

n n n n n n n n n n n n
6-Ja 7-Ja 8-Ja 9-Ja 0-Ja 1-Ja 2-Ja 3-Ja 4-Ja 5-Ja 6-Ja 7-Ja
1 1 1 1 2 2 2 2 2 2 2 2

Dai l y ca l Ta rget ca l maxi mi um

n by moderate activity daily is 2090.Not include additional exercise like jogging , gym ,running..etc
For men:1 x B x 24 x L x A

For women:0.9 x B x 24 x L x A

Now at a glance, the formula might look like a formula for calculating rocket propulsion against vertical air resistance

B = body weight (in kilograms),

L = lean factor - or how much body fat you have
A = is activity level.

How do you find each of these values?

B = Body weight
B is pretty simple. You just have to stand on a weighing scale and voila, you have your weight. Now if by any chance

L = Lean Factor
L is going to be a little tougher to find out. You can get your gym to a do a free check for you. Most gyms are pretty o

10 to 14% body fat (for men) or 14 to 18% body fat (for women) = 1
14 to 20% body fat (for men) or 18 to 28% body fat (for women) = .95
20 to 28% body fat (for men) or 28 to 38% body fat (for women) = .90
Over 28% body fat (for men) or over 38% body fat (for women) = .85

A = Activity Level
A, Activity Level can be found by referring to the set of descriptions below. You need to find the one that best describ

Sitting, reading, talking, playing video games, or surfing the web throughout the day...
Then your activity level multiplier is 1.30

Lots of typing, teaching, lab works, cooking, and some walking throughout the day...
Then your activity level multiplier is 1.55

Dancing, jogging or lots of walking, tennis, landscaping, OR weight training 1 to 2 hours a day...
Then your activity level multiplier is 1.65

Heavy manual labor like digging, construction or military work along with rock climbing, cycling, OR weight training 2
Then your activity level multiplier is 1.80

Heavy manual labor for 8 hours a day, plus 2 to 4 hours of weight training (or if your name starts with "super" and en
Then your activity level multiplier is 2.00
on against vertical air resistance or some other gibberish like that. But it’s actually quite easy once you know what the B, L and A stands for.

ur weight. Now if by any chance, you are using an ancient scale which only shows pounds, you can find out your weight in KG by dividing y

for you. Most gyms are pretty obliging as long as you are nice to the staff. If you are not a gym member, go to any of the big gyms near you

to find the one that best describes your activity level on a daily basis.

ng, cycling, OR weight training 2 to 4 hours a day (split into 2 or more workouts of course)...

name starts with "super" and ends with "man"...)

w what the B, L and A stands for.

ut your weight in KG by dividing your weight (in pounds) by 10, and then multiplying that number by 4.5.

o to any of the big gyms near you, tell them you are thinking of joining and ask them if they can do a Body Fat Percentage test for you - whi
Fat Percentage test for you - which will subsequently help you to decide if you need to join the gym or not. They will do it for you for free, in h
They will do it for you for free, in hopes of you joining their gym. So this is one way to find out your body fat %. Now once you have done tha
%. Now once you have done that, you need to use that information to find out your lean factor. To do that, refer to the table below:-
efer to the table below:-