Before planning to achieve ideal weight , of course, we need to first determine your ideal body weight and caloric needs that we need per day ( 24 hours ). Basal caloric needs / CLA ( calories you need for daily activities ) can be determined by the following formula :
Men = [ 66.47 + ( 13.75 x B ) + ( 5 x TB ) ] - ( 6.76 x N )
Women = [ 655.2 + ( 9:56 x BB ) + ( 1.7 x TB ) ] - ( 4.77 x N )
B = Weight ( kg )
TB = Height ( cm )
U = Age ( years )
With the above calculation CLA , can help you to determine the right food and should be consumed in accordance with the needs of your calories so you can reach the ideal weight for both the excess or lack of weight. In addition , there are two simple ways to calculate your ideal weight : Method 1 : Using the formula Brocca .
Ideal B = ( TB - 100 ) - ( 0.1 x ( TB - 100 ) )
Method 2 : Using the Body Mass Index ( BMI ) or body mass index ( BMI ) .
BMI = Weight [ kg ] / ( Height [ m ] x Height [ m ]
For a BMI greater than the ideal value , then you need to control the amount of calories that enter the body . In general it can be used equivalency count of 8000 calories equals 1 kg of human body weight . So if you want to reduce your weight as much as ½ kg per week this means every day you have to cut about 572 calories / day from the amount of calories you need . It looks difficult , but if you understand the strategy , then it is actually easy to do . We will discuss further in later chapters .