PART A: Scientific Information

Step 1:
Get to know the 3 major components in Total Energy Expenditure.

PART B: Dietary Adjustments

Mildred💬："PART A: Scientific Information" takeaways  for your application: 
1⃣️Daily calories can't be less than your BMR. ➡️🧮further BMR & TDEE calculator in Step 
2⃣️Maximum of safely reduce / gain body weight is to -/+ 500 calories in your TDEE.

Step 2⃣️:
Calculate your Basal Metabolic Rate (BMR) & Total Daily Energy Expenditure (TDEE).

	Weight Loss	Weight Gain
	Maintain muscle and lose body fat	Maximize gains in lean body mass
Calories intake daily (more achievable goal) for reducing 0.3kg per week	TDEE  – 300	TDEE + 300
Calories intake daily (maximum reduction for health concerns) for reducing 0.5kg per week	TDEE – 500	TDEE + 500
Protein requirement per kilogram body weight (kg) per day	1.8 to 2.7 g	1.5 to 2.0 g

🧮Online Calculator for further nutritional guidance from Taiwan Nutritionists: https://tools.heho.com.tw/bmr/
Remark:
As the website was written in Chinese, please use your phone / computer to translate to English first.

There is no one ideal diet. 
Instead, please choose a dietary approach based on whether it is safe for you, 
contains enough protein to meet your needs, and fits your lifestyle 
so that you can easily adhere to it.

EXAMPLE as below:

 Dietary Guidance:

1. Principle of food selection
   • Focus on the nutrients intake rather than the calories. 
     • Eg: eat the fruits to satisfy the desire of sweetness, rather go for the sweetened beverage.  
   • Choose the original food; less processed the better.
     • Eg: minimise the processed meat for reducing saturated fatty acid intake, replace that with chicken, fish, tofu etc.
   • Seek for the variety in options
     • Eg: eat vegetables with different colour but not only eat particular / single colour.
2. Sequence when eating 
   • Protein (daily protein intake: 1 kg of bodyweight = 1 gram of protein)
   • Vegetables
   • Carbohydrate
   • Fruits between meals
3. Extra info for brainstorming:
   • Mediterranean Diet with high protein.
   • The ingredients used in the meal plans from https://fittery.com.hk/pages/meal-plan-menu

PART C: Exercise

Step 3⃣️:

Use metabolic equivalents (MET values) — an estimate of caloric expenditure during activity. 
One MET corresponds to an energy expenditure of 1 kcal/kg/hour. 
Greater the intensity of exercise, the higher the MET value.
🧮Online Calculator: https://metscalculator.com

⚠️Example:
IF Mildred’s body weight is 50kg. When she participate in 1MET activity, will expend 50 calories in one hour.
IF she select to run in 8km/h pace, will eventually expend 50 (kg)*8.3 (=MET) = 415 calories in one hour.

Metabolic Equivalent of Task (MET) 代謝當量	Activity	Intensity
1⚠️example	Sitting quietly
3	Resistance training	low-medium intensity
3.5	Home exercise / Body weight exercises	low-medium intensity
3.5	Walking (horizontal ground)	~4.5-5.2km/h
4.3	Walking (horizontal ground)	~5.6km/h
5	Walking (horizontal ground)	~6.4km/h
5	Elliptical	medium intensity
6	Resistance training	higher intensity
6.8	Bicycle (fixed power 90-100W)	low intensity
8	Circular training, Body weight exercises	high intensity
8.3⚠️example	Walk quickly	~8km/h
8.8	Bicycle (fixed power 101-160W)	medium intensity
9	Running	~8.5km/h
9.8	Running	~9.7km/h
10.5	Running	~10.8km/h
11	Bicycle (fixed power 161-200W)	high intensity

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