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Determine your Basal Metabolic Rate (BMR): Use the Mifflin St Jeor equation to calculate your BMR: For men: BMR=10weight in kg+6.25height in cm5age in years+5 For women: BMR=10weight in kg+6.25height in cm5age in years161 Estimate your Total Daily Energy Expenditure (TDEE): Multiply your BMR by an activity factor: Sedentary (little to no exercise): BMR 1.2 Lightly active (light exercise/sports 1-3 days/week): BMR 1.375 Moderately active (moderate exercise/sports 3-5 days/week): BMR 1.55 Very active (hard exercise/sports 6-7 days a week): BMR 1.725 Super active (very hard exercise/sports and a physical job): BMR 1.9 Adjust for weight goals: For weight loss: Subtract 500-1000 calories from your TDEE

These include: Reduced activity in nerve cells responsible for coordinating movement Lower levels of growth hormones, testosterone and insulin-like growth factor A reduced ability to convert protein into energy Elevated inflammation Anabolic resistance, the age-related suppression of muscle protein synthesis after a dose of protein/amino acids 4 In addition to aging, muscle atrophy can also be caused by disuse, such as when patients are sedentary for long periods

However, by substituting the generic forms of these drugs, Semaglutide and Tirezatide, and taking them weekly, it is possible to reduce 3-5 pounds in a week and up to 20% of body weight within 6-12 months