Calorie Requirement Chart

Daily Calorie requirement for Ladies.

Weight	Age 18 to 35	Age 36 to 55	Age over 55
45 kg - 100 lbs	1760 cals	1570 cals	1430 cals
50 kg - 110 lbs	1860	1660	1500
55 kg - 121 lbs	1950	1760	1550
60 kg - 132 lbs	2050	1860	1600
65 kg - 143 lbs	2150	1960	1630
70 kg - 154 lbs	2250	2050	1660
75 kg - 165 lbs  (and above)	2400	2150	1720

Daily Calorie requirement for Men

Weight	Age 18 to 35	Age 36 to 55	Age over 55
60 kg - 132 lbs	2480	2300	1900
65 kg - 143 lbs	2620	2400	2000
70 kg - 154 lbs	2760	2480	2100
75 kg - 165 lbs	2900	2560	2200
80 kg - 176 lbs	3050	2670	2300
85 kg - 187 lbs	3200	2760	2400
90 kg - 198 lbs  (and above)	3500	3000	2600

Add calories according to your activities

Body Weight	Inactive Office Worker  Bed Ridden  Computer Geek	Moderate Activity Tradesman  Golf  Gardening	Strenuous Activity Physical Labor High Energy Sports
50 kg - 110 lbs	Minus 480	+ 240	+ 480
60 kg - 132 lbs	Minus 570	+ 290	+ 570
70 kg - 154 lbs	Minus 670	+ 340	+ 670
80 kg - 176 lbs	Minus 760	+ 380	+ 760
90 kg - 198 lbs  (and above)	Minus 960	+ 430	+ 860

20 Minutes Workout for the elderly, (part- 2)

Upper body toning: Stand straight with your legs apart. Cross your hands (as shown in the picture) Try to hold it for 10-15 seconds. Do 3 sets.

Hips: Take your position on your fours (as shown in the picture). Now stretch one leg upwards. Take it further up and then lower it a little. Do 3 sets of 15 counts each. Repeat with your other leg.

 

Full body Toning: Lie down, facing upwards. Now take your legs up and try to touch it with your hands together. Keep on trying till you can. Relax and repeat again. Do 3sets of 15 counts each.








Happy Exercising :)

 20 Minutes Workout for the elderly (part 1)

Checks and Double Chin: Stand near a wall. Now place both your palms, one over the other, on the wall. Now blow checks as if blowing a balloon. And try to hold it for 10-15 seconds. Do 3 sets.

Tummy Toning: Lie down facing downwards. Keep your hands at shoulder length. Now raise your body with support on your palms. Keep your arms straight (as shown in the picture) and try to hold this position for 10-15 seconds. Do 3 sets.

Toning B-Line: Sit straight on a chair with your feet on the ground. Take the position as shown in the picture. Keep your hand stiff and hold this position for 15- 20 seconds. Do 3 sets.












Happy Exercising :)

20 Minutes Workout for special areas for Children.

Squat and Jump: Take position with your legs a foot apart. Now bend your knees and squat. From this position jump (take your feet off the ground) and stand straight. Again bend your knees and jump. Do 3 sets of 15 counts each.

Twist: Stand straight with your hands at waist length. Now twist your body to the left and then to the right, keeping your hand at your waist length. Do 4 sets of 15 counts each.

Wall Stretching: Stand near a wall with feet about a foot away from the wall. Now crawl with your hand and try to reach the furthest you can. Lift your heels and try the maximum height. Do 3 sets.

Happy Exercising :)

20 Minutes Workout for special areas for Gents.

Chest: Stand near a wall and put your palms on the wall as shown in the picture. Your feet should be about a foot away from the wall. Now try to push yourself towards the wall. Do 3 sets of 16 counts each.

Abs: Lie down on the floor. Put both your hand behind your head. Now lift both your legs above the ground. Bend your right knee and try to touch your left elbow to your right knee. Repeat with the other leg with your left elbow. Do 3 sets of 16 counts each.

 

Arms: Lie facing the floor. Put your palms on the floor at shoulder height. Cross your legs and keep your knees on the floor only. Now with balance on your arms, do push ups. Do 3 sets of 16 counts each.

Thighs: Stand with your legs apart. Keep your hands straight for support. Now sit and then stand straight. Do squats of 3 sets. Each set will be of 16 counts.

20 Minutes Workout for toning the B-Line and Thighs for ladies.

Jog: Stand and jog in the same place. Keep your arms at waist length. Do 8 sets for 30 seconds each.

Push up for B-Line: To tone your bust area, lie down facing downwards. Now place your palms on the floor at shoulder height, and keep your legs straight. Using your palms as support, push yourself up and down. Do 3 sets of 16 counts each.

Toning Thighs: Lie down straight, with your face upward. Keep your arms straight on your sides. Now lift one leg slowly and keep the other on the floor (as shown in the picture). Then repeat with the other leg. Do 3 sets of 16 counts each.

Love handles and side thighs: Love handles are the flab on the sides of the tummy. Lie down on your sides (as shown in the picture). Now, with support on your palm and elbow, stretch one leg up slowly and then take it down slowly. Repeat on the other side. Do 3 sets of 16 counts each.





With these exercises, it will be possible to reduce your flab in the specific areas. Spend just 20 minutes and see wonders happening in no time. Happy exercising :)

A Successful Event

This is the second year we held our World No Tobacco Day event. It was an amazing experience to be a part of such a noble cause. The entire team of Soumen’s Workout worked a lot for the last 2 months to give shape to the program and to make it successful. I am very impressed with the outcome and very happy with how people have reacted. 




“Rome was not built in a day” and to make Kolkata a Tobacco free city will also take time. To quit tobacco is not as easy as people think. I do know that after lot of struggling only, we will be able to achieve our target of making Kolkata tobacco free.

This year, Indian centenarian Shri Manohar Aich inaugurated the event. Famous painter Shri Suvaprasanna was also a part of our event. Both of them lead a smoke free life and for their entire life, they have preached against tobacco. Shri Manohar Aich shared his mantra for long life to be proper exercising accompanied with not using tobacco in any form.






Throughout the city, we had put up around 40 installations comprising of a skull and two crossed cigarettes. These statues were installed throughout the city to make people conscious about their addiction to tobacco and thus consider quitting. We went on a city tour on canters, to spread the message of quitting tobacco. Our city tour was in the form of a rally. We were accompanied by our staff and started our city tour from our Elgin Road branch. Our rally ended at Salt Lake. 

It is true that our rally did not pull a great crowd. But our motive was not to pull a crowd, we wanted to spread our message and the response that we got from people proved how successful we have been in at least making people think twice before lighting the cigarettes.


Every year we want to take steps to make Kolkata a Tobacco free city. I do know that our effort will surely be more fruitful in the coming years, with more and more people quitting tobacco.

I would like to add that I am very thankful to Kolkata Police (Lalbazar), Bidhannagar and North 24 Parganas police departments have helped us and supported us in achieving our goal. Thanking everyone who was involved in making this event a success.