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Saturday, May 12, 2007
10:06 AM

Surprise Surprise!~ Today is the publication of JIAN FEI 1001..wahahaha.. After so long no motivation to exercise le..so bad!~ anyway, but still going back to train my front hand spring..anyway, been nagged by kat, oh..aka Emiko...new jap name, to post my jianfei1001..haha

Welcome to jian fei 1001
I'll continue with how to calculate your daily requirement of calories... It is divided into gener and the intensity of your daily physical activities.

Men
18-29 Energy/ kg body weight
Light (L) 33
Moderate (M) 37
High (H) 42

30-59
L 32
M 35
H 40

>60
L 29
M 33
H 37

Women
18-29
L 32
M 35
H 37

30-59
L 31
M 34
H 36

>60
L 30
M 33
H 36

Light physical activity: Indoor sales person, office worker, housewives
Moderate: Teacher, outdoor salesperson, nurse
Heavy: Construction worker, labourer, athlete

So after knowing which group u belong to, look at the calories needed for per kg of your weight.

For e.g, Yukiko,age 22, is an office worker weighs 60 kg. (Yukiko is a girl's name in case anyone doesnt know..)

Therefore she needs 60* 32 = 1,920 calories to sustain her daily life. As mentioned earlier, ideal to to shed off 5-10% of your weight n maintain it before furthering your dieting. However, please note that Im NOT encouraging you to be under weight. If you are in the acceptable BMI, you do not need to lose weight. Just keep it there. If u juz wanna get off the extra fats in certain places like the tummy, exercise pertaining to the tummy would be better than what im telling you here.

OK, anyway, now that you know what is the daily intake of calories that is ideal, i'll teach you how to be manage your diet. But before that, please note that just eating less is not much help because it is not good for your body. If you want to diet healthy, your diet SHOULD include exercises as well.

Eg, Yukiko do light housework everyday after work for 1 hour. The energy used to do the light housework for one hour is 198calories. To lose weight gradually, you should create a deficit of 500cals/day.

Write this onto a piece of small card for yourself:

My current energy allowance = 1,920 (For Yukiko in this case)
My energy allowance from food for weight loss:
1,920 (ur energy allowance) - (500 - 198) = 1618

Therefore Yukiko is to keep to her 1618calories intake per day if she wants to lose weight.
In the next issue, I will tell you more about the different kind of food and their respective calories attached to them. haha..

Remember, progressive weight loss will ensure that body fat is lost instead of muscle and water. Till then, enjoy calculating!~

love me ba..emiko chan..haha

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