How To Calculate BMR

 

BMR =  Basal Metabolic Rate

This Means The Original Metabolic Rate

Through this, you will be able to know the calories of your whole day, it tells the calories of energy given to our body, which tells the calories keeping in mind our body weight, height and body structure

MALE 

Basal Metabolic Rate ( BMR )

 10 ( Weight In Kilogram ) + 6.2  ( (Height In Centimetre ) – 5  ( Age ) + 5

Example

10 × 80 KG + 6.25 ×180 CM – 5 ×  23 Age + 5  

800 + 1125 – 115 + 5

= 1815

This is the calories that the body needs to function properly = 1815

Applying An Activity Factor

Activity Factor = 1.22 in Sedentary Jobs

Light Activity Like A 1 -3 Day Workout = 1.375

Light Activity Like A 1 -3 Day Workout = 1.375

Professional Athletes = 1.90

BMR Multiply By Activity Factor

Your Activity Factor

1815 X 1.22 Activity Factor = 2813 

 These are the calories from which we can maintain our weight = 2813

Now make Weight Gain Diet Plan according to your Goals -

• If you want to gain weight, then add 500 calories to 2813.
• Subtract 500 calories to 2813 if you want to lose weight

Now you breakdown the calories in such a way that the Macro that we have is such that we have C / P / F /: 50% / 30% / 20% /

Divide these calories into 6 Meals -

Waking up

1 cup Tea (5 - 8 Gram) Sugar

MEAL NO. 1 ( BREAKFAST- 7:30-8:30 AM )

1. Egg Bhurji = 2 Whole + 4 Egg Whites 
2. Paratha and Roti = 2
3. Tea or milk

For Veg.

Paneer Bhurji and Tofu Bhurji - 100 G

Macro

Protein - 30 G

Carbs - 55 G

Fats - 12 G

MEAL NO. 2 ( SNACK 9:15 – 10:30 AM  )

1. Boiled Egg - 7 Whole
2. Banana - 2
3. Milk - 1 glass

For Veg.

Paneer - 100 G

Whey Protein - 24 G

Macro

Protein - 39 G

Carbs - 60 G

Fats - 6 G

MEAL NO. 3 ( LUNCH 12:15 – 1:30 PM )

1. Potato Capsicum - 1 - 2 Cup
2. Curd - 1 Cup
3. Bread - 2

Macro

Protein - 20 G

Carbs - 75

Fats - 15 G

MEAL NO. 4 ( SNACK 2:15 – 3:15 PM )

1. Ots - 1 - 2 Cup
2. Banana - 1 - 2

OR

1. Paneer - 100 G
2. Whey Protein - 24 G

Macro

Protein-25 G

Carbs - 40 G

Fats -4 G

MEAL NO. 5 ( LUNCH – 4:15 – 5:15 PM )

1. Black gram - 1 - 2 Cup
2. White Rice - 50 - 70 G

  OR

1. lentils
2. Beans
3. peas and cottage cheese

Macro

Protein - 15 G

Carbs - 62 G

Fats - 4 G

POST WORKOUT – ( 9:15 – 10:30 PM ) 

1. Boiled Eggs - 7 - 8 Egg Whites
2. Banana Shake - 1 Tumbler

For Veg.

1. cheese
2. Whey protein
3. Banana shake

Macro

Protein - 50 G

Carbs - 45 G

Fats - 0 G