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Updated food energy balance

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Brad Treloar 2025-03-02 00:25:06 +10:30
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docs/self-care/food/energy-balance.md
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# 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** |