How much protein,carbs,fats do you need?BMR&BMI निकालना सीखें

🙏🏻 Namaste in this video i’m going to tell you about what is bmr , how to calculate calories and more
🔥 BMR(Basal metabolic rate) is the number of calories your body needs to perform its basic life-sustaining functions while you’re at rest — like breathing, circulating blood, digesting food, and cell production.

Imagine you lie in bed all day doing absolutely nothing — your body still burns calories just to stay alive. That energy usage is your BMR.

🔥 BMI (body mass index) is a simple tool used to determine whether your weight is healthy for your height. It helps classify whether a person is:
• Underweight
• Normal weight
• Overweight
• Obese
👳🏻‍♂️ Harris benedict BMR FORMULA :-
Men- 88.362+(13.397✖️ weight in kg)+(4.799✖️height in cm)-(5.677✖️age in year)

Women- 447.593+(9.247✖️weight in kg)+(3.098✖️height in cm)-(4.330✖️age in year)

You guys can also use any bmr calculator app or direct search on google bma calculator

BMI FORMUL :- weight in kg ➗(height in meter✖️height in meter)

Bmr example:- A person’s height 172 cm weight is 70 kg and his age is 30 then bmr would be 1681.27
This number is his maintenance kcal. While he doesn’t do any kind of physical activity not even a single pushup aur walking ..

अब इसी तरह वो पर्सन 2-3-4-5-6 दिन वर्कआउट करता है तब we will count like maintenance calories✖️ activity level =tdee(total daily energy expenditure)
यानी कि BMR✖️ACTIVITY LEVEL

ACTIVITY LEVEL 1.1 to 3 तक हो सकता है
यानी bmr के अंदर हम 1.1 से लेकर 3 तक multiply कर सकते हैं !
again it depends on person what kind of activity he does ? (Swimming, wrestling, martial arts, hiit, dancing, gyming running etc.

इसी बेस पर हम प्रोटीन कार्ब फैट का ratio निकालते हैं
for ex:- अगर कोई पर्सन 4-6 दिन जिम जा रहा है या अच्छी एक्सरसाइज कर रहा है उसका body weight -70 kg, height-5’8 inches (172cm), age 30 तब
bmr = 1680 ✖️actively level ( 1.3 to 1.4) लेकर चलेंगे यानी कि total maintenance calories = 2185.3 approx.
अब हम 2185 का 10% और जोड़ देंगे क्यूँकि muscle gain भी करना है तो total 2403 आयेगा !
muscle gain करने के लिए उसको 2400 kcal की need होगी
as we know 1 gram of protein is 4 kcal 1 gm of carb is 4 kcal and 1 gm of fat is 9 kcal
तब हम इस तरह से plus divide और multiply करके protein carbs fats का ratio निकालेंगे
I provide detail knowledge about how to calculate protein carbs and fats in this video.
I hope you guys will love this video. Plz do like share comment and subscribe this channel to support me.

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