As soon as we awaken in the morning, the body will begin to consume energy. Every thing we do -  including brushing teeth, washing face  and walking to catch the bus. All actions will convert fat into energy. The rate at which the conversion occurs is called the Basal Metabolic Rate (BMR).

BMR is the name of the rate at which this conversion takes place.  A high BMR means a person consumes a large amount of energy even if he/she does no labor work so that he/she will not be prone to obesity; otherwise, the energy consumed is little so it had no real effect on weight-loss.

The Formula For Calculating BMR

 Women: 655 + (9.6 * weight) + (1.7*height) – (4.7*age)

 Men: 66 + (13.7 * weight) + (5.0*height) – (6.8*age)

The BMR will be multiplied by 1.2 for that of those sitting in office, classrooms, doing little exercise or no exercise.  For example, a 35-year-old, 172cm and 74kg woman doing secretary work will consume about 1,550 kilo-calories per day. Following our provided recipes, the energy intake per day is around 1,100 kilo-calories, i.e. the consumed energy per day is around 450 kilo-calories Reducing every 1 kg fat needs 9,000 kilo-calories; thus it will consume 1.5 kg in one month. We strongly recommend you choose an exercise that consumes 260 to 300 kilo-calories per day. By adding this to your life schedule, you can achieve your goal of weight loss more rapidly.

For example, we can choose:

An hour of light aerobic exercise  275 calories

An hour of physical training           300 calories

Half an hour of swimming            275 calories

Or just housework cleaning            228 calories

Bathing                                168 calories

Walking the dog                    130 calories

Detailed calories consumed refers to the Annex: Table for Daily Consumption of Calories