Your body-weight in pounds x 18kcal = your daily caloric needs
Berat saya 100kg = 220pounds x 18kcal = 3960 kcal
Ok.. then...
Kalau ikut basal metabolic rate (BMR) based on Harris-Benedict formula:
Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
*Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)
* 655 + (4.3 x 220lbs. = 946) + (4.7 x 61 = 287) - (4.7 x 28 = 132)
= 1888 - 132
= 1756
Eat less to lose weight or eat more to gain weight.
Extremes on both sides can lead to fat gains instead of muscle gains and muscle loss instead of fat loss.
So, soalan saya, berapa less kalori yang saya perlu ambil supaya tak jadik muscle loss?Thank you
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