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Take charge of your weight management plan

What then is in it for me?

So what could you then choose to do or know if you are on the right track to weight management?

Simply put, gain or loss of weight depends on the relationship between calories intake, calories expended, Basal Metabolic Rate (BMR) and total daily energy expenditure (TDEE).

 

To lose weight

There are about 3,500 (3800 is a closer estimation but for ease of calculation 3,500 is employed as illustration) calories in 0.5kg of stored body fat. 

So, if you create a 3,500 (500/day x 7days = 3,500) calorie deficit through diet, exercise or a combination of both, you will lose approximately 0.5kg of body weight. This combination of diet and exercise is ideal for sustaining weight loss

As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends a certain minimum daily calorie level. (Women: 1,200 calories per day; Men: 1,800 calories).

 

To gain weight

Conversely, if you want to gain body weight, you need to consume more calories than you burn. So an extra 500 calories (500/day x 7days = 3,500) surplus per day will cause you to gain about 0.5kg a week.

If you increase your calories to gain weight, keep in mind to also gradually increase your level of physical exercise in order to work on your lean body mass as well.

 

Basal Metabolic Rate (BMR)

BMR refers to the amount of energy utilised while at rest in a neutrally temperate environment, in the post-absorptive state. (Post-absorptive state relates to the state of the body where the digestive system is inactive. This is approximately 8-12hours of zero ingestion for humans)

One of the notable estimation of BMR is the Harris Benedict Formula. The metric system of measurement (correct to 1decimal place) is expressed as:

Women's BMR= 655.1 + (9.6 x weight in kilos) + (1.8 x height in cm) – (4.7 x age in years)

Men's BMR= 66.4+ (13.8 x weight in kilos) + (5.0 x height in cm) – (6.8 x age in years)

Though variables such as height, weight, age, and gender are considered, it does not account for the lean body mass. Hence, employing the Harris Benedict Formula on very athletic (muscular) person and the very obese will tend to under and over-estimate calorie needs respectively.

Nonetheless, the Harris Benedict Formula is still a good gauge of an average person BMR.

 

Total daily energy expenditure (TDEE)

Once you had establish your BMR, the table below serves as a guide to derive your TDEE which relates to the amount of energy you would require to maintain your current weight. Any calorie surplus or deficit would then be establish against the TDEE.

 

Before you start

Now that you know what to do, hold on a second before you embark on any grand plan!

You should always consult a professional (physician, certified personal trainer or nutritionist) before you embark on any program. This is especially important if you have any pre-existing medical conditions (diabetes, hypertension), pregnancy or currently on long-term medication.

Know yourself and set realistic goals. For information on how goal setting and workout can be more effective, please refer to article here.

About the Author

Authored by

Vinz Low

Principal Instructor

Zesty Kickz Kickboxing Singapore

www.zestykickz.com

-  Muay Thai, Taiji Quan, Kickboxing & Capoeira trained since 2005

- Professional member of American College of Sports Medicine (ACSM)

- Certified Aerobics Instructor & Personal Trainer International Fitness Association (IFA)

- CPR certified, National Resuscitation Council (Singapore )

Ideal Height And Weight For Men Questions

Which is your standard of masculine beauty?

I was wondering...
Who is a handsome guy for you.
What attracts you physically and emotionally from a man
What emotionally and physically attractsto you?
What do yo (girls) like? Describe your ideal boy.
Height, weight, eyes, hair, strong or weak? Nose...
Someone who looks after you?

Hmmm...

Not someone really muscular, because I personally think it looks disgusting (and it seems a lot of those guys let all the muscle go to their heads) but not someone really fat or skinny. I wanna be able to squish them a little, and I want them tough enough to roughhouse a little.

Emotionally...? I guess he's gotta have the same morals. It really turns me off if he's a cocky little...you know. And I don't like players, don't like idiots who screw around because they've got no brains.

He does need to be taller than me (over 5'8), don't care about his weight....I dunno. I can't describe facial features well. I think that when you get to know someone, you start to love them no matter how they look...friends or lovers.

And I'm a bit strange - I don't like people to look after me. I don 't like feeling like I owe anyone anything.

Of course, I've found my standard . He makes me very happy.

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