You are searching about Average Weight For A 21 Year Old Male In Kg, today we will share with you article about Average Weight For A 21 Year Old Male In Kg was compiled and edited by our team from many sources on the internet. Hope this article on the topic Average Weight For A 21 Year Old Male In Kg is useful to you.

Do Let That Calorie Fool You, It Is Essential For You to Live

Do you know what a calorie is? I’m sure you know that there are calories in food and that junk food has more calories. But do you really understand what a calorie is and how it works in your body? I want you understand how essential it is that you consume enough calories for you body to work properly and how you can calculate how many calories your body burns up on a daily basis.

A calorie is energy and allows to do things like digest food, pump blood, move our arms, and breathe. In order for us to know how many calories we need to consume to remove fat, we need to first know how many calories we need to perform all of our bodily functions throughout the day (and night). This is know as your total daily energy expenditure (TDEE).

TDEE is the total number of calore is your body burns in 24 hours, including all your basic functions and activities. TDEE is also known as your “maintenance level,” because this the level where your calorie “deposits,” or the food you intake, is exactly equal to your calorie “withdrawals”, or your daily activities and basic functions. Once you have your maintenance level, you will have a reference point from which to start your program.

There are 6 things that influence your daily calorie needs.

1 – Basal Metabolic Rate (BMR)

BMR is the total number of calories your body burns for normal bodily functions, including digestion, circulation, respiration, temperature regulation, cell construction, and every other metabolic process in your body.

2 – Activity Level

The more active you are, the more calories you burn.

3 – Weight

Your total body weight and total size are also major factors in the number of calories you require. The bigger you are, the more calories you’ll require to move your body.

4 – Lean Body Mass (LBM)

Total body weight correlates with the number of calories you require, but separating your total weight into its lean and fat components allows you to calculate your calorie needs even more accurately.

5 – Age

Metabolic rate tends to slow down with age.

6 – Gender

Men usually require more calories than women.

Okay, so there are 3 ways to determine your TDEE.

1 – The “quick” method

Fat loss = 12 – 13 calories per lb. of bodyweight

Maintenance (TDEE) = 15-16 calories per lb. of bodyweight

Weight gain = 18 to 20+ calories per lb. of bodyweight

For example:

I weight 150.6 lbs.

Fat loss = 13 * 150.6 = 1957.8

Maintenance = 16 * 150.6 = 2409.6

Weight gain = 20 * 150.6 = 3012

2 – The Harris-Benedict formula

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

Note: 1 inch = 2.54 centimeters

1 kilogram = 2.2 lbs.

For Example:

I am female.

I am 29 years old.

I am 5’3″ tall (63″ = 160.02cm)

I weight 150.6 lbs (68.45 kg)

BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

= 655 + (9.6 * 68.45) + (1.8 * 160.02) – (4.7 * 29)

= 655 + 657.16 + 288.036 – 116

= 1484.196

Once you know your BMR, you can calculate TDEE by multiplying your BMR by the following activity factor.

Activity factor

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)

I am lightly active:

TDEE = 1484.196 * 1.375 = 2040.77

3 – The Katch-McArdle Formula

BMR (men and women) = 370 + (21.6 X lean mass in kg)

For example:

I am female.

I weigh 150.6 lbs (68.45 kg)

My bodyfat percentage is 33.5% (50.451 lbs fat, 100.149 lbs lean body mass)

My lean mass is 100.149 lbs (45.52 kg)

BMR = 370 + (21.6 * 45.52)

= 1353.28

Once again multiply it by an activity factor.

TDEE = BMR * Activity level

= 1353.28 * 1.375

= 1860.76

Once you calculate your TDEE you can then figure out how many calories you should consume to start removing fat or build muscle, depending on what your goal is.

Video about Average Weight For A 21 Year Old Male In Kg

You can see more content about Average Weight For A 21 Year Old Male In Kg on our youtube channel: Click Here

Question about Average Weight For A 21 Year Old Male In Kg

If you have any questions about Average Weight For A 21 Year Old Male In Kg, please let us know, all your questions or suggestions will help us improve in the following articles!

The article Average Weight For A 21 Year Old Male In Kg was compiled by me and my team from many sources. If you find the article Average Weight For A 21 Year Old Male In Kg helpful to you, please support the team Like or Share!

Rate Articles Average Weight For A 21 Year Old Male In Kg

Rate: 4-5 stars
Ratings: 1649
Views: 37882480

Search keywords Average Weight For A 21 Year Old Male In Kg

Average Weight For A 21 Year Old Male In Kg
way Average Weight For A 21 Year Old Male In Kg
tutorial Average Weight For A 21 Year Old Male In Kg
Average Weight For A 21 Year Old Male In Kg free
#Calorie #Fool #Essential #Live

Source: https://ezinearticles.com/?Do-Let-That-Calorie-Fool-You,-It-Is-Essential-For-You-to-Live&id=6576652