Basic concept of Weight Control

All our activity always use energy, which gained by eating food. If we eat food and receive more calories than we use, the rest energy will be stored in body as fat. This will slightly increase weight and cause fat disease in long term.

How many calories we need per day?
We still use energy even we sleep. Amount of calories we use per day if we sleep all day is called Basal Metabolism Rate (BMR). At the normal condition, if we just walk, sit, read, watch TV, amount of calories we use in this normal condition per day is called Resting Metabolism Rate (RMR). Generally, RMR is slightly higher than BMR. Both of BMR and RMR can be vary depend on weight, height, age, sex and body structure.

Metric BMR formula
Male BMR = 66 + (13.7 x weight (km.)) + (5 x height (cm.)) – (6.8 x age)
Female BMR = 665 + (9.6 x weight (km)) + (1.8 x height (cm.)) – (4.7 x age)

Example: Man age 35, high 180 cm, weight 75 km.
His BMR = 66 + (13.7 x 75) + (5 x 180) – (6.8 x 35) = 1755.5 calories

Harris Benedict Equation
Harris Benedict Equation is formula that use BMR and apply activity factor to determine how many calories we need per day.
1. No active, just work and sit, but don’t exercise = BMR x 1.2
2. Little active, exercise a little about 1-3 days per week = BMR x 1.375
3. Moderately active, exercise about 3-5 days per week = BMR x 1.55
4. Very active, exercise about 6-7 days per week = BMR x 1.725
5. Extreme active, exercise every day = BMR x 1.9

Example: Man above exercise about 1-3 days per week, calories he use is BMR x 1.375
So amount of calories he need per day is 1755.5 x 1.375 = 2413.8125 calories.

Once you know amount of calories you need per day, it’s easy to determine how many calories you need in order to do what you want.
- If you want to maintain weight, you just consume food that provides calories equal to amount of calories you need.
- If you want to gain weight, you should consume food that provides more calories than you need.
- If you want weight loss, you must consume food that provides less calories than you need.