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BMR 1369.3 BMI: Pengiraan Basal Metabolic Rate (BMR) Bagi Perempuan

This document provides calculations to estimate basal metabolic rate (BMR) and daily calorie needs for weight loss for both women and men. It includes formulas to calculate BMR based on weight, height, age, and activity level. It then estimates daily calorie requirements by multiplying BMR by the activity level. Finally, it calculates a daily calorie intake target for weight loss by subtracting a calorie deficit from the daily calorie requirements.

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Izzati Lau
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307 views4 pages

BMR 1369.3 BMI: Pengiraan Basal Metabolic Rate (BMR) Bagi Perempuan

This document provides calculations to estimate basal metabolic rate (BMR) and daily calorie needs for weight loss for both women and men. It includes formulas to calculate BMR based on weight, height, age, and activity level. It then estimates daily calorie requirements by multiplying BMR by the activity level. Finally, it calculates a daily calorie intake target for weight loss by subtracting a calorie deficit from the daily calorie requirements.

Uploaded by

Izzati Lau
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Pengiraan Basal Metabolic Rate (BMR) bagi Perempuan

BMR = 655 + (9.6 x berat dalam kg) + (1.8 x tinggi dalam cm) - (4.7 x umur dalam tahun)

BMR 1369.3 BMI BMI Categories: 

27.18163 Underweight = <18.5


Tinggi (cm) 157 67 kg Normal weight = 18.5–24.9 
Berat (kg) 67 2.4649 (m)(m) Overweight = 25–29.9 
Umur (tahun) 45 Obesity = BMI of 30 or greater

Pengiraan Daily Calorie Requirement (DCR)


DCR = BMR x LOA

DCR 1882.79
LOA 1.375

Level of activity (LOA)


BMR x 1.2 (kurang atau tiada senaman, kerja dimeja)
BMR x 1.375 (senaman ringan/ bersukan 1-3 hari/ minggu)
BMR x 1.55 (senaman sederhana/ bersukan 3-5 hari/ minggu)
BMR x 1.725 (senaman berat/ bersukan 6-7 hari/ minggu)
BMR x 1.9 (senaman berat setiap hari/ bersukan dan latihan fizikal atau 2x sehari seperti pelumba m

Pengiraan Daily Calories Intake (DCI)


DCI = DCR - Defisit makanan

Target 1 kg = 7700 kcal


Weight loss (kg 10 Total calories loss ### kcal
Duration (day) 42 Calories loss/day 1833 kcal

DCI 599.454 Food Intake (71283 kcal


Workout (30%) 550 kcal
Types of meal Calories Guidelines
Breakfast 149.8635417 Breakfast ≥ Dinner 0.25
Snack 74.93177083 Snack ≤ 200 0.125
Lunch 179.83625 Lunch > breakfast/ dinner 0.3
Snack 74.93177083 Snack ≤ 200 0.125
Dinner 119.8908333 Dinner £ Breakfast 0.2
Total 599.4541667 1

Water Inta 2.68 liter/day


Note: 1 liter = 25 kg
puan
m tahun)

r greater

seperti pelumba marathon)


Pengiraan Basal Metabolic Rate (BMR) bagi Lelaki
BMR = 66 + (13.7 x berat in kg) + (5 x tinggi in cm) - (6.8 x umur in tahun)

BMR 1566 BMI BMI Categories:

25.282569899 Underweight = <18.5


Tinggi (cm) 164 68 kg Normal weight = 18.5–24.9
Berat (kg) 68 2.6896 (m)(m) Overweight = 25–29.9
Umur (tahun) 37 Obesity = BMI of 30 or greater

Pengiraan Daily Calorie Requirement (DCR)


DCR = BMR x LOA

DCR 2427
LOA 1.55

Level of activity (LOA)


BMR x 1.2 (kurang atau tiada senaman, kerja dimeja)
BMR x 1.375 (senaman ringan/ bersukan 1-3 hari/ minggu)
BMR x 1.55 (senaman sederhana/ bersukan 3-5 hari/ minggu)
BMR x 1.725 (senaman berat/ bersukan 6-7 hari/ minggu)
BMR x 1.9 (senaman berat setiap hari/ bersukan dan latihan fizikal atau 2x sehari seperti pelumba marathon)

Pengiraan Daily Calories Intake (DCI)


DCI = DCR - Defisit makanan

Target 1 kg = 7700 kcal


Weight loss (kg) 10 Total calories loss 77000 kcal
Duration (day) 100 Calories loss/day 770 kcal

DCI 1888 Food Intake (70%) 539 kcal


Workout (30%) 231 kcal
Types of meal Calories Guidelines
Breakfast Breakfast ≥ Dinner
Snack Snack ≤ 200
Lunch Lunch > breakfast/ dinner/ snac
Snack Snack ≤ 200
Dinner Dinner £ Breakfast
Total 0
Water Intake 2.72 liter/day
Note: 1 liter = 25 kg

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