From 525d1e8b37980da0219aa8a4295b29e19df9cf68 Mon Sep 17 00:00:00 2001 From: Brad Treloar Date: Sun, 2 Mar 2025 00:25:06 +1030 Subject: [PATCH] Updated food energy balance --- docs/self-care/food/energy-balance.md | 54 ++++++++++++++++++++++++--- 1 file changed, 48 insertions(+), 6 deletions(-) diff --git a/docs/self-care/food/energy-balance.md b/docs/self-care/food/energy-balance.md index d933a37..9eab094 100644 --- a/docs/self-care/food/energy-balance.md +++ b/docs/self-care/food/energy-balance.md @@ -1,14 +1,56 @@ # Energy balance -BMR: 7.6-8.4 MJ +## Basal metabolic rate (BMR) -Typical energy burned: 9-10 MJ +Katch-McArdle formula: https://www.omnicalculator.com/health/bmr + +Height: 188cm +Weight: 95.8kg +LBM: 70.0kg + +BMR: 7,873kJ (7.9 MJ) ## Activity https://www.omnicalculator.com/sports/calories-burned -| Exercise | MET | Extra Energy burned (MJ) | -| :--------------------------- | :-- | ------------------------ | -| Standing, 1 hour | 1.5 | 0.2 | -| Walking, 1 hour (6000 steps) | 3.8 | 1.2 | +| Exercise | MET | Extra Energy burned (MJ) | +| :---------------------------- | :-- | ------------------------ | +| Standing, 1 hour | 1.5 | 0.2 | +| Walking, 1 hour (6,000 steps) | 3.8 | 1.2 | + +## Typical energy intake + +| Meal | Energy (MJ) | +| :------------ | :------------- | +| Breakfast | 0.7 - 2.5 | +| Lunch | 2.5 - 4.1 | +| Dinner | 2.5 - 4.0 | +| Evening snack | 1.0 - 2.5 | +| **Total** | **6.7 - 13.1** | +| **Average** | **9.9** | + +## Typical energy usage + +### Sedentary day + +| Activity | Energy (MJ) | +| :-------- | :---------- | +| BMR | 7.9 | +| **Total** | **7.9** | + +### Light activity day + +| Activity | Energy (MJ) | +| :------------------- | :---------- | +| BMR | 7.9 | +| Walking, 6,000 steps | 1.2 | +| **Total** | **9.1** | + +### High step count day + +| Activity | Energy (MJ) | +| :-------------------- | :---------- | +| BMR | 7.9 | +| Walking, 12,000 steps | 2.4 | +| **Total** | **10.3** |