We often hear people are having difficulties in losing fat no matter how hard they tried to. However, there is only ONE thing to take care of in your fat loss journey: Calorie Deficit!

Making it simple, imagine that your body is a saving account of yours.

(1) Intake < Expenditure = Deficit (going bankrupt)

(2) Intake > Expenditure = Surplus (getting rich)

(3) Intake = Expenditure = No change

Hilariously speaking, we all want to go bankrupt in the world of calories control! So, how do we achieve a Calorie Deficit? By knowing how much calories you need a day with an equation by Mifflin-St Jeor. The first part is the Basal Metabolic Rate (BMR), which calculates how many calories you need a day without moving). And the Activity Factor is the multiplier, which is defined by your daily activity level. In general, 1.2 is the least active index (exercising less than a day a week) and 1.95 is the most active index (exercising 6-7 days a week).

Male: (10W + 6.25H – 5A + 5) x Activity Factor

Female: (10W + 6.25H – 5A -161) x Activity Factor

W = Weight in KG

H = Height in CM

A = Age

Did you get your number successfully? If not, try again! For those who have succeeded, you are very close to kickstart your scientific fat loss journey! For beginners, we could start with a 10% deficit, which you will be losing 0.25KG/week. For individuals who have experiences in dieting, you could start with a 20% deficit in order to achieve a moderate fat loss rate at 0.5KG/week.