FittQ Diet : Are you ready for the Transformation?
Step 1: Know your BMI, Ideal Weight, BMR & Fat%
Step 1.1 : Know your BMI & Ideal Weight :
First of all you are the better judge but still you can take help of your BMI
Step 1.2 : Know your BMR (Basal Metabolic Rate) : Daily Calories Requirement
What is BMR?
BMR is Basal Metabolic Rate. Your BMR is the amount of energy you expend each day when at rest. In simple terms BMR is the energy that you require on daily basis.
How to use BMR to gain/reduce weight?
If you want to reduce weight then simply eat calories less than your BMR, so follow the Diet plan of less calories. If you want to gain weight then eat calories more than your BMR, so follow the Diet plan of higher calories
​
What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier.
Sedentary (little to no exercise + work a desk job) = 1.2
Lightly Active (light exercise 1-3 days / week) = 1.375
Moderately Active (moderate exercise 3-5 days / week) = 1.55
Very Active (heavy exercise 6-7 days / week) = 1.725
Extremely Active (very heavy exercise, hard labor job, training 2x / day) = 1.9
1 lb = 0.45 kgs
Step 1.3 : Know your Body Fat % :
Body Fat% is important indicator in your weight loss / gain journey. More than weight you need to perfect your Body Fat% as per the below given Age, Gender v/s Body Fat% table
Step 2: Take the Nutrition Quotient Test
Step 3: Choose your plan
For a FittQ Diet session in your organisation
