You use energy no matter what you're doing, even when sleeping.The BMR Calculator will calculate your Basal Metabolic Rate (BMR) - the number of calories you'd burn if you stayed in bed all day.
We need to set our nutritional goals for Calories, Proteins, Carbohydrates and Fats according to our BMR, to determine what our body requires as a daily dietary intake in order to lose tummy fat fast.
Let us use an example based on my measurements (weight = 95kg,height = 1.74cm, age = 38yrs) which will be included in the below steps.
Step 1 - weight in kilograms, height in centimeters and age.
Step 2 - Calculate your BMR (Basel Metabolic Rate)
For Men (13.75 x w) + (5 x h) - (6.76 x a) + 66
For Women (9.56 x w) + (1.85 x h) - (4.68 x a) +655
w = weight in kg
h = height in cm
a = age
Step 3 - Calculate you activity Factor (based on McArdle et al 1996)
1.2 - little or no exercise ie Desk Job
1.375 - Light exercise ie walking 1-3 times per week
1.55 - Moderate Exercise 3- 5 times per week
1.725 - Very Active - Exercise or Sports 6-7 times per week
1.9 - Extremely active - Intensive sports or exercise all week
Step 4 - Calculate Caloric Needs to Maintain Current Weight
Maintain Caloric Needs = BMR x Activity Factor
My Example = 1124.07 x 1.55 = 1742.31 calories
Step 5 - Calculate Caloric Needs to Lose Fat
This will determine a safe Caloric deficit needed to lose tummy fat fast.One pound of fat = 3500 calories.Therefor to safely lose one pound of fat per week, you would need to create a caloric deficit by burning 500 more calories that you eat that day in order to lose tummy fat fast.
500 calories per day x 7 day per week = 3500 calories
My Example = 1742.31(BMR) - 500 calories = 1242.31 calories needed in a day in order to lose tummy fat fast.
Step 6 - Your Macro-nutrient Calculation Breakdown must be applied the following way in order to determine the correct calorie count for Protein,Carbohydrates and Fat.This is know as the 40:40:20 Ratio.
1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories
My Example of 1242 Calories can be divided up as follows:
Protein at 40 % = 496.8 /4 = 124.2 g of protein
Carbohydrates at 40 % = 496.8 /4 = 124.2 g of carbs
Fat at 20 % = 248.4/9 = 27.6 g of fat
Step 7 - If you are having 6 meals per day then you would divide each of these totals to determine what amount should be included in that meal when trying to lose tummy fat fast.
Protein 142.6 /6 = 23.76 grams of protein for that meal.
To do all this we need to prepare and plan our meals in advance.Cooking a meal the night before can be consumed the next day as well.
Once we have a plan in place based on all the calculations and counting the respective macro-nutrients (protein,carbs and fats), you'll be on the correct path in determining how to lose tummy fat fast and effectively.
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