Ok, read my previous articles. Tips from www.wikihow.com said that in order to loose weight we should calculate our RMR (resting Metabloic Rate). From our RMR we would then find the amount of calories we should consume per day. So in order to sheds some pounds, we should not consume more than that.
My RMR calculation :
RMR = 9.99w + 6.25s – 4.92a + 166g-161
- w = weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms
- s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters
- a = age in years
- g = gender = 1 for males, 0 for females
RMR = 9.99(72) +6.25(161) – 4.92(30) +166(0) -161
RMR = 719.28+1006.25-147.6+0-161 = 1416.93
- Adjust your diet accordingly. Your RMR will tell you how many calories you need to maintain your body at rest. Your daily consumption to maintain your weight should be:
- RMR x 1.15
Daily consumption of calories = 1416.93 * 1.15 = 1629.46 calories ( jer?)
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OK. Here comes the terrible part of counting. What I had for breakfast?
1. A plate of nasi lemak (rice in coconut milk ) = 205 + 35 = 240
2. A mug of Teh tarik( tea with milk) = 0 +123 = 123
3. 3 pieces of Kak Siti’s deleicious KARIPAP (pastries) = 3 * 111 = 333
4. Apple juice = 15 (per serving of 31 g)
Total +- = 711 ( if i only had 1 serving of apple juice!!!)
More or less I have consume almost 1000 calories for breakfast. I should spend the balance of 600 calories quota wisely for lunch and dinner.
Calories refference at www.thecaloriecounter.com
