8
LOSING WEIGHT
The energy amount
An adult person burns about 1764 kcal a day. You can
determine your daily calorie consumption from the following
table.
Item of work
Duration
Male
Female
Sleep
8 hr
460 Kcal
350 Kcal
Dining
1 hr
90 Kcal
70 Kcal
Driving
0.5 hr
50 Kcal
35 Kcal
Standing
1 hr
125 Kcal
95 Kcal
Office work
6 hr
620 Kcal
465 Kcal
Cooking
1.5 hr
245 Kcal
180 Kcal
Showering
0.2 hr
70 Kcal
50 Kcal
Shopping
0.5 hr
80 Kcal
60 Kcal
The ideal body weight
A good approximation of the ideal body weight is possible with
the
BMI
, the Body Mass Index, which can be calculated as follows:
BMI
= weight in kg ÷ (square of body height in meters)
Example: 70 kg ÷ (1.75 m x 1.75 m) = 22.9.
A man of 1.75 m height and weighing 70 kg has BMI = 22.9.
The ideal BMI for males is between 19.8 – 24.2 and for females it is
18.9 – 23.1.
Of course you can calculate your ideal weight the other way
round, as follows:
Ideal weight in kg
= ideal BMI x (square of body height in meters)
- Ideal BMI for males : 22
- Ideal BMI for females : 21
Example: 21 x 1.70 m x 1.70 m = 60.7 kg
The right way to lose weight
The principle of losing and retaining weight:
a) Retain weight from exercise:
Daily capacity of exercise:
Daily energy consumption through work = daily calorie
intake