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Do you know how many calories are in the food you eat? If you’re trying to lose weight or trying to gain muscle, knowing how many calories you eat every day can be really important in reaching your goals. Unfortunately, it’s difficult to estimate the amount of calories in your food without consulting an outside source, and these aren’t always easily accessible or even accurate! That’s why we have created our nutrition tips tool to help you take control of your diet and reach your fitness goals, whether that means losing weight or building muscle mass. How important is nutrition? Fitness assignment Tools |How to measure your calories It’s so important that it can make or break your fitness goals. Fitness instructors and coaches know this all too well, which is why they stress the importance of nutrition with their clients from day one. However, it’s not always easy to implement healthy eating habits into your life – especially if you’re starting out as a beginner and have no idea where to begin!

3 Component of Fat loss / weight gain Fitness assignment Tools |How to measure your calories

There are three main requirements to reach any fitness goal: diet, training, and sleep. Out of these, diet is the most important. After all, it’s hard to exercise around a bad diet. Foods that provide your body with all the nutrients it needs will help you achieve your goals more quickly. Fitness assignment Tools |How to measure your calories

Diet : No matter what your fitness goals are, nutrition is key. Eating a healthy diet will help you feel better, have more energy, and be less likely to get sick. Here are some tips to help you make healthier choices

Training : Whether you’re trying to lose weight, gain muscle, or just improve your overall health, nutrition is key. But it can be hard to know how many calories you should be eating, what kind of supplements you need, and how to make sure you’re getting all the nutrients you need. Here are a few tips to help you reach your fitness goals.

Sleep : It’s important to get enough sleep when you’re trying to stay fit and healthy. Most people need around eight hours of sleep per night. However, some people may need more or less depending on their age, activity level, and overall health. You can usually tell if you are getting enough sleep by how well rested you feel. If you are always tired Percent of distribution

Diet : 50% , Training : 25, Sleep :25

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3) why do we gain Fat? Fitness assignment Tools |How to measure your calories

Excess calorie

Unhealthy diet

Not burning excess calorie

4) BMR : Basal metabolic Rate

The Basal Metabolic Rate (BMR) is the energy consumed while the person is resting. An average person consumes an average of 1,000-1,200 calories each day. When you’re trying to lose weight, you want to create a calorie deficit by eating fewer calories than your basal metabolic rate. You can do this by following a healthy diet and an exercise plan. When done correctly, weight training can boost your metabolism and burn more calories. Fitness assignment Tools You may also need supplements to reach your fitness goals. Always consult with a physician or nutritionist before beginning any new supplementation program.

Definition: amount of calorie requires for day today activity (simple)

For example: Total calorie required that your body need to perform the life sustaining function in your body include blood circulation, breathing, cell production, nutrition processing, protein synthesis and iron transport.

Calculating process BMR

For Men: 10* weight in kg +6.268* height in cms-58*age in years+5

For Female: 10* weight in kg +6.268* height in cms-58*age in years-161

BMR calculation: Fitness assignment Tools |How to measure your calories


Weight =90kgs

Height =166cms


Men = (10*90) +(6.25*166)- (5*30) +5



Female = (10*90) + (6.25*166) – (5*30)-161



what is BMI (Body mass index):

BMI, or body mass index, is a calculation that allows you to see if you are a healthy weight for your height. BMI is not perfect, but it is one of the simplest and most common ways to measure whether someone is a healthy weight. To calculate your BMI, you need to know your height and weight. Once you have this information, you can plug it into a BMI calculator. The BMI calculator will give you a number that tells you whether you are underweight, overweight, or obese. If your BMI is below 18.5, you are considered underweight. If your BMI is between 18.5 and 24.9, you are considered a healthy weight. If your BMI is between 25 and 29.9, you are considered overweight.

BMI (body mass index):

Definition: BMI is derived from body of the mass (weights) and height of the person.

Its is defined from body of mass divided by square of body height

Units:  weight in kg/ height in meter square

Calculating The overall mass on your body

metric unit

Weight (kg)/height(m)^2

English unit

703*weight (lbs.)/height(m)^2

Calculating BMI

For example:

Weight =90kg/198.41lbs




what is Body fat percentage

Body fat percentage is the total amount of fat in your body divided by your total weight. You can calculate your body fat percentage by taking your current weight and dividing it by your height squared. Then, multiply that number by your body fat percentage. For example, if you weigh 200 pounds and are 5 feet 9 inches tall, your calculation would be as follows: Fitness assignment Tools |How to measure your calories (200 / (5.9*5.9)) x 0.33 = 22.6% body fat.

To calculate your body fat percentage, you’ll need to know your weight and waist circumference. Once you have those numbers, you can plug them into a body fat percentage formula. The most accurate way to measure your body fat percentage is to use a DEXA scan, but there are also a few other methods that can give you an estimate. If you’re trying to lose weight, aim for a body fat percentage of 20-30%. For weightlifters and athletes, a body fat percentage of 10-20% is considered optimal. To achieve these levels, you’ll need to eat a healthy diet and do regular strength training. Supplements can also help you reach your fitness goals by providing additional nutrients that you might not be getting from your diet.

Role of training

Training any muscle will increase your size however, the muscle won’t be prominent from outside until the fat depots under the skin are Reduced Fitness assignment Tools |How to measure your calories

Diet play a very import role with the right balanced diet such as higher protein consumptions to build muscle and calorie diet to reduced fat percentage, higher muscle can  visible