So, How many kilograms do you want to lose or gain?

Is this really about who you are? Listen to what your body tells you. Are you happy with yourself? Have you ignored any problems by not paying attention to your body?

Think of it like running a small business with a few workers. If things aren’t managed well, your workers might feel unhappy and quit. This idea works if you’re older than forty.

“Set achievable goals for a better chance of succeeding. You have more than fifty years ahead to finish them. Just remember, not giving up is the key.”

Staying a healthy weight makes it less likely to have health issues, as most of us know.

Are you ready to start?

 

Step 1.

Write down why you want to do this, your goals, and everything you eat. Keep track of all the food you eat and how much you weigh. This will help when you face problems and need to figure out how to fix them during your journey. It might feel like a lot of work, but trust me, it really helps.

 

Write Your Goalsals _________________

Your motivation ___________________

How many Kg do you want to lose or gain? __________________

how long are you planning? ___________

Step 2.

Find your BRM (The basal metabolic rate)

*Approx. Only (Variables can be muscle mass, age, genetics, weather, diet, pregnancy or supplements/ Mifflin-St Jeor Equation)

FOR WOMEN: BMR = 10Weight + 6.25Height – 5Age – 161

FOR MEN: BMR = 10Weight +6.25Height – 5Age + 5

 

Your BRM  __________________

 

Step 3.

 FIND YOUR ACTIVITY FACTOR

  • Sedentary lifestyle: 1.2

  • Slightly active lifestyle: 1.375

  • Moderately active lifestyle: 1.55

  • Active lifestyle: 1.725

  • Very active lifestyle: 1.9

     

    Your Activity Factor ________________

 

Step 4.

Find your Recommended Calories and target calories referring to your goals set

(Approx. 7700 Kcal of deficiency to lose or gain for one kilogram)

 

  • Your BMR x Your Activity Factor 

= YOUR RECOMMENDED CALORIES: ___________________

  • Daily Target Calories to achieve your goals: ___________________

 

 

“Nice Job. You are nearly there.”

 

 

 

Please find the example of calculating your daily target calories to achieve your goals below.

 

*Example of Calorie Calculation*    

Suzan’s Goal is to lose three kilograms in sixty days.

(Approx. 7700 Kcal of deficiency to lose or gain for one kilogram)

  • NAME: SUZAN

  • SEX: Female

  • AGE: 50

  • WEIGHT: 65kg

  • HEIGHT: 160 cm

  1. GOAL OF WEIGHT LOSS: 3kg

  2. TIMEFRAME: 60 DAYS

  3. SUZAN’S BMR: 1,239

  4. Activity Factor: 1.375

  • Suzan’s  Recommended Daily Calorie Intake: 1,704 Kcal

  • SUZAN’S DAILY TARGET CALORIES: 1,319Kcal 

    (To lose 3kg for 60 days Approx. only)

Have you got your number?

It’s time to start your new journey.

 

 

“Set realistic dreams for a better chance at success. You have lots of time, more than 50 years, to achieve. You won’t fail if you keep trying.”

Just make sure you’re going in the right direction.

Lastly, remember that if you’re not enjoying something, it’s okay to stop. Your happiness matters the most.

Cheers! ^^