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A. Your weight in pounds: _____

B. Increase A by 12 to get your essential calorie needs: _____

C. Increase B by 1.6 to gauge your resting metabolic rate (calorie smolder without figuring in work out): _____

D. Quality preparing: Multiply the quantity of minutes you lift weights every week by 5: _____

E. Oxygen consuming preparing: Multiply the quantity of minutes every week that you run, cycle, and play brandishes by 8: _____

F. Include D and E, and partition by 7: _____

G. Add C and F to get your day by day calorie needs: _____

H. Add 500 to G: _____. This is your evaluated every day calorie needs to pick up 1 pound a week.


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