Water Intake, BMR, BMI, Macros & Protein Intake guide

 💧 Water Intake, BMR, BMI, Macros & Protein Intake  Complete Fitness Formula Guide.

Staying fit isn’t only about workout, it’s about knowing your body’s calculations too!

Aaj hum baat karenge essential fitness formulas ki jo har fitness lover ko pata hone chahiye 👇

🧮 1. BMI (Body Mass Index)

Formula:

\text{BMI} = \frac{\text{Weight (kg)}}{(\text{Height (m)})^2}

Example:

Weight = 70 kg, Height = 1.75 m

BMI = 70 / (1.75 × 1.75) = 22.9 (Normal Range)

BMI Range Category

Below 18.5 Underweight

18.5 – 24.9 Normal

25 – 29.9 Overweight

30+ Obese

🔥 2. BMR (Basal Metabolic Rate)

Your BMR tells how many calories your body burns at rest.

Mifflin-St Jeor Formula:

For Men:

BMR = 88.36 + (13.4 × \text{weight in kg}) + (4.8 × \text{height in cm}) - (5.7 × \text{age in years})

BMR = 447.6 + (9.2 × \text{weight in kg}) + (3.1 × \text{height in cm}) - (4.3 × \text{age in years})

Example (Male):

70 kg, 175 cm, 25 yrs →

BMR = 88.36 + (13.4×70) + (4.8×175) - (5.7×25) = 1727 kcal/day

⚙️ 3. TDEE (Total Daily Energy Expenditure)

TDEE = BMR × Activity Factor

Activity Level Factor

Sedentary (No exercise) 1.2

Lightly Active (1–3 days/week) 1.375

Moderate (3–5 days/week) 1.55

Very Active (6–7 days/week) 1.725

Extra Active (Physical job + workout) 1.9

👉 Example: 1727 × 1.55 = 2677 kcal/day

🥦 4. Macro Distribution (Carbs, Protein, Fat)

Use this ratio for balanced diet:

Carbs 45–55% | Protein 25–35% | Fat 20–25%

If total calories = 2700 kcal,

then:

Carbs: 50% → 1350 kcal / 4 = 337g

Protein: 30% → 810 kcal / 4 = 202g

Fat: 20% → 540 kcal / 9 = 60g

🥤 5. Water Intake Formula

\text{Water (litres)} = \text{Weight (kg)} × 0.033

Example:

70 kg × 0.033 = 2.3 litres/day

👉 Add 0.5–1 L more if you work out or live in hot weather.

💪 6. Protein Intake Formula

For muscle gain or maintenance:

\text{Protein (g)} = \text{Body Weight (kg)} × 1.6–2.2

Example:

70 kg person → 112–154 g protein per day.

✅ Conclusion

Understanding these formulas helps you plan your diet & workout smartly, not blindly.

Track your BMI, calculate BMR & macros, and maintain the right water + protein intake — that’s the secret of a strong, healthy body! 💥