Search
Language
"What is behind the total transformation of matter?"
Table of Contents
1. A pattern on PPM for a man is a numerical representation
PPM [kcal] = 88, 362 + [13, 397 × M (kg)] + [4, 799 × W (cm)] [5, 677 × L (years)]. This formula is used to calculate the basal metabolic rate in men.2. A formula for PPM for a woman
PPM [kcal] = 447,593 + [9,247 × M (kg)] + [3,098 × W (cm)] – [4,33 × L (years)] M – current total body weight in kg; W – height in cm; L – age in years. To calculate the total energy requirement of the body, the obtained number is multiplied by the motor activity coefficient. However, in this case, one of the following options is chosen: – 1,2 – for a person who is bedridden; – 1,25 – for an office worker, a person with very low physical activity limited only to household chores; – 1,5 – for an office worker who trains about 3 times a week for at least 1 hour; – 1,75 – for a person leading an active lifestyle; – 2,0 – for an athlete who trains at least 6 hours a week or a person who performs very heavy physical work. The appropriate value for calorie surplus or deficit is determined at the end, depending on the training goals. If a person wants to build muscle, they need to increase the calorie intake in their diet accordingly. If they want to lose weight, the calorie content in meals should be less than the total metabolism of the body (CPM). 4. What to do to lose weight? In this case, 300–500 kcal are subtracted from the CPM per day. In this way, optimal and healthy weight loss of about 0,5 kg per week is ensured. It is very important to individually adjust the number of subtracted kilocalories, as each of us is unique. 5. What to do to gain weight? In this case, the daily caloric requirement is increased by about 10–25% compared to the total energy requirement. In this way, optimal growth of high-quality muscle mass is ensured, although also with an increase in fat tissue, which can be regularly corrected by including cardio training in the training plan. HIIT training is recommended, as it does not burn muscles and directly targets fat tissue, even up to 24 hours after a completed session!
