Counting the calories
The first step a specialist takes in drawing up a diet, is the calculation of the BMA (basal metabolic rate). BMA can be counted using Mifflino MD part. formula:
Women: BMA = (10xW) + (6.25 xH) – (5xA) – 161 (kcal);
Men: BMA = (10xW) + (6.25 xH) – (5xA) + 5 (kcal);
W – body weight in kilograms;
H – height in cm;
A – Age in years.
The next step is to calculate the total energy requirements for individual using the following formula:
IVEP BMA x = physical activity factor, which is:
Low degree of activity of 1.4 to 1.5;
The average activity level: 1.7;
High degree of activity: 2.
For example, let’s take a woman. She is 35 years old, weights 80 kg and is 170 cm tall, with any sport activity:
BMA = 6.25 x170 + 10×80 – 5×35 – 161 = 1862,5 – 175 – 161 = 1526.5, it is 1500 calories
IVEP BMA = x 1.4 = 1500 x 1.4 = 2100 kcal
As an example, now let’s reduce the woman’s body weight by reducing the limit of calories intake by 600. It is sufficient to provide woman’s body with 1600 calories on a daily basis. Sensible weight loss is a gradual process from 0.5 to 1 kg per week. Initially, the effect will be faster, but then your body will defend itself. Do not be discouraged, but be sure to see a dietitian who will help stabilize the equilibrium point for a new level. Under no circumstances do not reduce the calories more than the BMA, because there is “cannibalism” threat – eating your muscle tissue, and the related “furnace” to burn fat and slow metabolism. This will only case the negative effects.
If you suffer from not only being overweight or obese, consult your doctor to start a diet without dietitian supervision. Pregnant women who want to
Before seeing a dietician, it is recommended to complete the following medical tests:
Glucose on an empty stomach,
Lipids (total cholesterol, HDL, LDL, triglycerides).
Each person should also check a blood pressure. If the results deviate from the norm, be sure to contact a doctor first.