How to calculate your BMR?

You use energy no matter what you're doing, even when sleeping. Thus your Basal Metabolic Rate (BMR) is the number of calories you'd burn if you stayed in bed all day.

You can calculate your BMR here: BMI calculator

Once you get your BMR, you need to know your daily calorie needs.

The formula is as follows

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

So, in my case, I would calculate BMR based on my target weight at 50 kg.

After calculation, my supposed to be BMR is 1,270.1, and since I'm on sedentary mode, my calorie needs would be 1,524.12

Now my current BMR is 1,337.30 and my calorie needs stands at 1,604.76

There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level

So now, my calorie deficit should be at least 80 kcal per day. Tapi nak capai another 7 kilo decrease tu, fuh jauhnyaa...7 kilograms = 15.5 pounds.

54,250 calorie deficit!

No easy way to lose weight T_T