Weight Gain in Singapore
Weight gain in
Singapore is no different from weight
gain anywhere else in the world. Weight
gain is the result of having more calorie intake than your body’s
current calorie expenditure.
Three factors to consider in weight gain are the Basal
Metabolic Rate, Energy expended
during physical activity and the Thermic effect of
food.
Basal Metabolic Rate (BMR) is the amount of energy
expended by your body to support ongoing metabolic work of body’s cells.
This comprises about 60-70% of the body’s energy.
For adult males:
Calculate this by multiplying
the body weight by 10 and then add double the body weight to this value. So
for a 150 lb male, the value comes to (1,500+(2*150)) = 1,800 cal/day
For adult females:
Calculate this by multiplying
the body weight by 10 and then add the body weight to this value. So for a
120 lb female, the value comes to (1200+120) = 1,320 cal/day
Energy Expended
During Physical Activity on the other hand typically comprises about
20-30% of the body’s total energy output. Most people use the MET
(Metabolic Energy Method) to calculate calories burned during physical
activity. Here is an activity
calorie calculator you can use in your weight gain plans.
Thermic effect of Food has to do with the
way your body manages food. This is the amount of energy required to digest
the food you eat. The TEF is simply 10% of the Kcals
consumed!
If these computations are a bit too complicated in your
weight gain program, use this simpler method instead to calculate your
estimated calories/day:
- For
sedentary people multiply your weight by 14
- For
moderately active people multiply your weight by 17
- For
active people multiply your weight by 20.
If your energy (calorie) intake is the same as your
energy (calorie) expenditure, your weight
remains stable. If you take in more energy (calories) than you use up, the
surplus energy (calories) is stored as body fat. As a result, you gain weight.
Although different foods are metabolised
and processed in the body in different ways, fat cells are the ultimate
destination for all nutrients your body does not need for immediate use.
If your intake of energy (calories) is less than what
you burn, your body re-converts some of your stored body fat back into
energy. Over time, this leads to weight loss. This is the basic law of weight gain and
weight loss. Gaining weight in
Singapore is easy if you know the basics!
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