1. e4 c6
+White occupies the centre. Black prepares to challenge the centre.
+2. d4 e5
+White further occupies the centre. Black challenges the centre.
+3. dxe5 cxe5
+White trades off a central pawn for Black’s flank pawn. Black should plan to +establish a strong centre and prepare a minority attack on the Queen side, +trying to win a pawn and get a favourable endgame.
+1. e4 c6
+White occupies the centre. Black prepares to challenge the centre.
+2. d4 e5
+White further occupies the centre. Black challenges the centre.
+3. dxe5 cxe5
+White trades off a central pawn for Black’s flank pawn. Black should plan to +establish a strong centre and prepare a minority attack on the Queen side, +trying to win a pawn and get a favourable endgame.
+4. d5 c5
+Black attacks the weak d pawn in White’s centre, forcing White to defend the +d pawn or capture the c pawn, weakening White’s centre.
+5. c3 Nc6
+White defends the pawn with another pawn. Black increases pressure on the pawn.
+5. dxc5 Nc6
+White captures the c pawn. Black attacks the remaining central pawn.
+https://en.wikipedia.org/wiki/The_Design_of_Everyday_Things
+Well-designed things do not need explanatory signage or trial-and-error.
+Two important characteristics of design:
+Designers must design for humans, who are not perfectly logical creatures.
+Discoverability is done with
+https://en.wikipedia.org/wiki/The_Design_of_Everyday_Things
+Well-designed things do not need explanatory signage or trial-and-error.
+Two important characteristics of design:
+Designers must design for humans, who are not perfectly logical creatures.
+Discoverability is done with
+Understanding comes in the form of a conceptual model of the thing.
+Affordances (and non-affordances) are the ways in which a user can (and +can’t) interact with a thing. The set of interactions is a function of both the +thing and the user, so different users will have different affordance with the +same thing.
+Signifiers tell user how to interact with a thing. They aren’t necessarily +intentional. Signifiers are defined by effect, not intent. Perceived +affordances can act as signifiers.
+Mappings are the relationships between controls and their effects. Natural +mappings exploit mappings we use naturally, such as spatial mapping and natural +expressions of concepts (e.g. intensity).
+Feedback tell the user that the system is working; and it must be immediate +and clear.
+Things present two challenges to people:
+People often blame themselves instead of the thing when they fail to bridge +these gulfs.
+Problem 1 is eased by the designer’s use of signifiers, constraints, mappings, +and by the user’s conceptual model.
+Problem 2 is eased by feedback and still the user’s conceptual model.
+Actions occur in seven stages;
+It is useful to understand the root cause of the user’s goals, because this +ultimately determines which actions they need to take.
+Small innovations arise by finding new ways to help users perform actions or +achieve specific goals.
+Radical innovations find new ways to help users address the root cause of their +problem/need.
+Cognition makes sense of the world, but emotions assign value.
+People depend on their emotions in order to make choices.
+Positive emotional states foster creativitiy and lateral thinking. but this +lacks direction.
+Negative emotional status force focus and can be useful for productivity.
+All emotional states causes bias.
+Simplified model of the mind, with 3 levels:
+Designers exploit postive reactions to beautiful things to create a good feeling +about the thing.
+Merketers sometimes rely on emotions attached to a brand to support an otherwise +mediocre product.
+The user’s conceptual model usually takes the form of a collection of stories, +which in turn are causal chains the user believes to exist. If there is a lack +of feedback or signifiers on the thing then the user will use their imagination +and their experience using other things.
+When we are unable to use a thing, we are apt to blame ourselves.
+People can learn helplessness: the belief that the user has only their own +lack of ability to blame for their failure to use a thing, so they stop trying. +Bad design fosters it; good design overcomes it.
+Designers should not blame users when they fail to use the thing properly.
+User problems are design problems.
+Feedback shouldn’t indicate failure; it should provide help, especially direct +routes to solutions.
+Errors should have a minimal cost. Invalid input and other errors shoudl be +caught by a safegaurd where possible.
+“Error” is like “issue”: avoid using this word when something more explanatory +can be used, such as “poor communication”.
+Rather than expecting users to adapt their behaviour to the thing’s interface, +the thing should be designed for human behaviour as it already is.
+Seven fundamental principles of design:
+Don’t criticise design unless you can do better.
+@todo
+@todo
+@todo
+@todo
+@todo
+Discover all devices connected to the local network:
+#!/bin/bash
+subnet="192.168.0"
+for suffix in $(seq 101 199); do
+ ip_address="$subnet.$suffix"
+ # Only wait 1 second for each response: ping should only take a few
+ # milliseconds on LAN.
+ ping -c 1 -W 1 $ip_address | grep "64 bytes from $ip_address" | awk '{ print $4 }' | sed s/://
+done
+IP Address: 192.168.0.1
+MAC Address: 5C:62:8B:B6:2F:A8
+IP Address: 192.168.0.105 (reserved on router)
+MAC Address: E4:5F:01:D1:AF:9B
+IP Address: 192.168.0.108 (reserved on router)
+MAC Address: B4:2E:99:EB:80:62
+MAC Address: 66:01:A8:14:C5:8F
+Device disappears from router’s DHCP clients list after being locked for a +while.
+MAC Address: B6:31:DF:30:AA:7E
+MAC Address: 9A:78:52:C7:EC:00
+Appears as “Unknown” on C20 router.
+MAC Address: AC:64:CF:19:BD:8F
+MAC Address: 7C:1C:4E:69:37:A0
+MAC Address: 2C:2B:F9:DA:F2:9C
+MAC Address: ?
+MAC Address: A4:38:CC:CE:4E:1B
+MAC Address: 30:05:5C:5E:5C:D9
+Discover all devices connected to the local network:
+#!/bin/bash
+subnet="192.168.0"
+for suffix in $(seq 101 199); do
+ ip_address="$subnet.$suffix"
+ # Only wait 1 second for each response: ping should only take a few
+ # milliseconds on LAN.
+ ping -c 1 -W 1 $ip_address | grep "64 bytes from $ip_address" | awk '{ print $4 }' | sed s/://
+done
+IP Address: 192.168.0.1
+MAC Address: 5C:62:8B:B6:2F:A8
+IP Address: 192.168.0.105 (reserved on router)
+MAC Address: E4:5F:01:D1:AF:9B
+IP Address: 192.168.0.108 (reserved on router)
+MAC Address: B4:2E:99:EB:80:62
+MAC Address: 66:01:A8:14:C5:8F
+Device disappears from router’s DHCP clients list after being locked for a +while.
+MAC Address: B6:31:DF:30:AA:7E
+MAC Address: 9A:78:52:C7:EC:00
+Appears as “Unknown” on C20 router.
+Host: 192.168.1.105 (raspberrypi)
+Port: 53
+Upstream DNS server: 192.168.0.1 (i.e. ISP DNS)
+URL using IP address: http://192.168.0.105:8080/admin/
+URL using domain: http://pi.hole/admin/ (Request is routed through reverse proxy +running on raspberrypi.)
+Local network domains use .home instead of .local because .local collides
+with device’s built-in systems for resolving .local domains automagically.
.home A records map machine domain names to their IP address.
ISP: Aussie Broadband
+Static IP: No
+CGNAT: No
+Opted out of CGNAT because corporate VPN couldn’t connect. Likely because +multiple workers tried to connect from same CGNAT IP address at same time.
+Host: raspberrypi
+Port: 8096 (Access via web browser)
+Host: 192.168.1.105 (raspberrypi)
+Port: 53
+Upstream DNS server: 192.168.0.1 (i.e. ISP DNS)
+URL using IP address: http://192.168.0.105:8080/admin/
+URL using domain: http://pi.hole/admin/ (Request is routed through reverse proxy +running on raspberrypi.)
+Local network domains use .home instead of .local because .local collides
+with device’s built-in systems for resolving .local domains automagically.
.home A records map machine domain names to their IP address.
| Domain | +IP Address | +Comment | +
|---|---|---|
| raspberrypi.home | +192.168.0.105 | +raspberrypi | +
| homeoffice.home | +192.168.0.108 | +homeoffice | +
.home CNAME records map service domain names to their machine’s domain name.
| Domain | +Target | +
|---|---|
| jellyfin.home | +raspberrypi.local | +
| notes.home | +raspberrypi.local | +
Default
+Emma
+Check Pi-hole’s status:
+ssh raspberrypi
+pihole status
+Confirm that the network interface controller is using the expected DNS server:
+# List interfaces to find ethernet or wi-fi controller.
+nmcli | grep ": connected to"
+
+# Show the DNS servers used by the controller.
+nmcli device show <interface> | grep DNS
+Restart the name resolution service:
+sudo systemctl restart systemd-resolved
+DNS servers are determined by /etc/dhcpcd.conf:
# Get the DNS servers list from the DHCP server, which is usually on the router.
+option domain_name_servers
+
+# Or, set a list of DNS servers explicitly.
+# e.g.
+# - 1.1.1.1 Cloudflare
+# - 192.168.0.1 LAN Router
+static domain_name_servers=1.1.1.1,192.168.0.1
+Atmoic cleaning chores to divide and conquer house cleaning.
+Donation bins:
+Jobs to keep the house neat and orderly.
+Jobs to keep the house neat and orderly.
+Muh notes.
+ +| Qty | +Item | +
|---|---|
| 2 | +Arduino Uno R3 ATmega328PU | +
| 2 | +Arduinno prototyping shield | +
| 1 | +Arduino SPIO Extension Board with bus | +
| ~ | +Pushbutton | +
| 1 | +Arduino HW-130 motor control shield | +
| 2 | +Ultrasonic sensor HC-SRO4 | +
| 1 | +DC motor driver L298N | +
| 1 | +6x AA battery pack | +
| 1 | +9V battery pack | +
| 1 | +Servo motor SG90 | +
| 1 | +LCD display 1602A without pins | +
| 1 | +LCD display 1602A with pins | +
| 1 | +Relay bank 8x SRD-12VDC-SL-C | +
| 1 | +Relay bank 8x JQC-3FF-S-Z | +
| 1 | +Relay SRD-05VDC-SL-C | +
| 1 | +Relay HJR-3FF-S-Z | +
| 23 | +Infrared sensor Flying-Fish | +
| 2 | +Multimedia remote control | +
| 1 | +Thumb joystick | +
| 1 | +PIR Motion detector XC4444 | +
| 1 | +DC motor | +
| 1 | +Stepper motor 28BYJ-48 | +
| 1 | +Remote 8-bit I/O expander for I2C bus PCF8574T | +
| 1 | +Sound sensor | +
| 2 | +Digital LED display sets | +
| 1 | +Stepper motor 28BYJ-48 | +
| 2 | +Stepper motor controller X113647 | +
| 1 | +Servo motor SG90 | +
| 1 | +Potentiometer, small 10kΩ | +
| 2 | +Potentiometer, 10kΩ | +
| 1 | +Potentiometer, 5kΩ | +
| 1 | +Potentiometer, 1kΩ | +
| 1 | +Joystick | +
| 1 | +Touchpad | +
| 1 | +Water sensor | +
| 1 | +Light sensor TEMT6000 | +
| 1 | +Triple axis compass | +
| 1 | +Sound and buzzer module | +
| 1 | +Real time clock w/o battery | +
| 1 | +RFID sensor RFID-RC522 | +
| 1 | +RFID card | +
| 1 | +RFID fob | +
| 1 | +DC motor | +
| 1 | +Servo motor, unmarked | +
| 2 | +Display driver MAX7219CNG | +
BUT
+SO
+Practices to make code review smoother and more productive.
+It may be tempting to get your work into code review as soon as possible, but if +you ask people to read your spaghetti code, then you’ll find that your PR will +take longer to review, plus reviewers will burn their time and energy asking +you to fix obvious mistakes instead of checking for more subtle problems.
+| Line | +Comment | +
|---|---|
| 1 | +in est = A is in B | +
| 3 | +Multiple “et” in list rather than commas. | +
| 7 | +“sed” clause doesn’t need to repeat the verb | +
| 10 | +Predicate can come before or after object. | +
| 11 | +“-ne” appended to first verb to indicate a question. | +
| 56 | +Commas used here instead of repeating “et”? | +
| Line | +Comment | +
|---|---|
| 1 | +in est = A is in B | +
| 3 | +Multiple “et” in list rather than commas. | +
| 7 | +“sed” clause doesn’t need to repeat the verb | +
| 10 | +Predicate can come before or after object. | +
| 11 | +“-ne” appended to first verb to indicate a question. | +
| 56 | +Commas used here instead of repeating “et”? | +
Children used to be more submissive and obedient because their parents modelled +those behaviours. Mum “obeyed” Dad; Dad obeyed his boss.
+Children deserve to be treated with dignity and respect.
+Children (these days) don’t have responsibilities; they miss out on +opportunities to feel belonging and significance.
+Responsibilities are chances to develop skills, self-belief, and to practice +overcoming challenges.
+Energy spent on manipulating people to take care of them could be spent becoming +capable.
+Chaos - Integration - Rigidity
+“Engage, don’t enrage”: Appeal to the upstairs brain: respond to meltdowns +and tantrums by prompting the child to use their upstairs brain.
+Children used to be more submissive and obedient because their parents modelled +those behaviours. Mum “obeyed” Dad; Dad obeyed his boss.
+Children deserve to be treated with dignity and respect.
+Children (these days) don’t have responsibilities; they miss out on +opportunities to feel belonging and significance.
+Responsibilities are chances to develop skills, self-belief, and to practice +overcoming challenges.
+Energy spent on manipulating people to take care of them could be spent becoming +capable.
+Children developed these perceptions and skills naturally when they were +allowed to work side by side with their parents, receiving on-the-job training +while making meaningful contributions to the family lifestyle.
+Bad behaviours = underdevelopment in S7PS.
+| Strict | +Positive Discipline | +Permissive | +
|---|---|---|
| Too controlling, order without freedom, no choice | +Limited choices, freedom with order | +No limits, freedom without order, any choice | +
Positive discipline is not humiliating.
+When a limit is broken, don’t lecture or punish; ask what happened and what +could be done to solve the problem?
+Belonging and significance are the primary goals of all people - especially +children.
+Adults much use lots of encouragement and take time for training in essential +life skills.
+Children benefit by having many opportunities to feel good about themselves +when they make a meaningful contribution in their home, school, and community. +A sense of belonging and significance is the key.
+Don’t set children up by asking if they’ve done something when you already know +they’ve done it.
+@todo
+Misbehaviour =
+It can be very encouraging to children seeking undue attention, to redirect +them in ways to get attention in contributing ways.
+Children operating from assumed Inadequacy need parents to take time to show +them a small step.
+Encouragement is the most effective way to change behavior. An encouraged +child does not need to misbehave.
+Undue attention:
+Misguided power:
+Revenge:
+Assumed inadequacy:
+Chaos - Integration - Rigidity
+“Engage, don’t enrage”: Appeal to the upstairs brain: respond to meltdowns +and tantrums by prompting the child to use their upstairs brain.
+“Use it or lose it”: Exercise decision making & don’t rescue children from +the consequences of minor bad decisions. Teach children how to make good +decisions when upset. Prompt children to practice self-understanding. Prompt +children to practice empathy and seek to understand other people. Challenge +children with questions of morality.
+“Move it or lose it”: Use physical exertion to calm anger or fear.
+Replay memories. Re-tell stories of traumatic events to reason about what +happened and understand why those events caused feelings of fear, anger etc.
+“Remember to remember”: Prompt children to recall their experiences e.g. by +asking them to recall select details. Make a game of it.
+| Qty | +Item | +
|---|---|
| 2 | +Arduino Uno R3 ATmega328PU | +
| 2 | +Arduinno prototyping shield | +
| 1 | +Arduino SPIO Extension Board with bus | +
| ~ | +Pushbutton | +
| 1 | +Arduino HW-130 motor control shield | +
| 2 | +Ultrasonic sensor HC-SRO4 | +
| 1 | +DC motor driver L298N | +
| 1 | +6x AA battery pack | +
| 1 | +9V battery pack | +
| 1 | +Servo motor SG90 | +
| 1 | +LCD display 1602A without pins | +
| 1 | +LCD display 1602A with pins | +
| 1 | +Relay bank 8x SRD-12VDC-SL-C | +
| 1 | +Relay bank 8x JQC-3FF-S-Z | +
| 1 | +Relay SRD-05VDC-SL-C | +
| 1 | +Relay HJR-3FF-S-Z | +
| 23 | +Infrared sensor Flying-Fish | +
| 2 | +Multimedia remote control | +
| 1 | +Thumb joystick | +
| 1 | +PIR Motion detector XC4444 | +
| 1 | +DC motor | +
| 1 | +Stepper motor 28BYJ-48 | +
| 1 | +Remote 8-bit I/O expander for I2C bus PCF8574T | +
| 1 | +Sound sensor | +
| 2 | +Digital LED display sets | +
| 1 | +Stepper motor 28BYJ-48 | +
| 2 | +Stepper motor controller X113647 | +
| 1 | +Servo motor SG90 | +
| 1 | +Potentiometer, small 10kΩ | +
| 2 | +Potentiometer, 10kΩ | +
| 1 | +Potentiometer, 5kΩ | +
| 1 | +Potentiometer, 1kΩ | +
| 1 | +Joystick | +
| 1 | +Touchpad | +
| 1 | +Water sensor | +
| 1 | +Light sensor TEMT6000 | +
| 1 | +Triple axis compass | +
| 1 | +Sound and buzzer module | +
| 1 | +Real time clock w/o battery | +
| 1 | +RFID sensor RFID-RC522 | +
| 1 | +RFID card | +
| 1 | +RFID fob | +
| 1 | +DC motor | +
| 1 | +Servo motor, unmarked | +
| 2 | +Display driver MAX7219CNG | +
BUT
+SO
+Practices to make code review smoother and more productive.
+It may be tempting to get your work into code review as soon as possible, but if +you ask people to read your spaghetti code, then you’ll find that your PR will +take longer to review, plus reviewers will burn their time and energy asking +you to fix obvious mistakes instead of checking for more subtle problems.
+Do not use code review as a linter. You should not let any mistakes get to code +review that you could have fixed by scrutinising your own work first.
+Review and polish your own PR before publishing it.
+You should aim to be the harshest and most thorough reviewer of your own PRs.
+While you’re working on a ticket you’ll often find other things that need to be +fixed in the codebase. Some refactoring, a bug, an idea to improve logging etc.
+Do not fix these things in your ticket branch. Because when you publish your PR, +you’ll have to explain these extra changes to reviewers, or worse, leave them +guessing about why there are changes in the PR that don’t seem to have anything +to do with the ticket.
+The behaviour of your code, and the reasoning behind it, isn’t always going to +be obvious to other devs reading the code, including you when you come back to +read your code in six months.
+You should always write readable, self-documenting code, but sometimes that +won’t be enough, and you’ll still need to explain why the code is there in +the first place.
+For example, a line of code may solve a tricky corner case or do some other +operation that looks unnecessary at first glance. It’s your job to recognise +when another dev will look at that code and say “huh?” Answer their questions +preemptively, by explaining what problem its solving and how.
+If reviewers still ask questions about your code, or make comments that suggest +that they didn’t understand your code, then that’s often a sign that you still +need to improve the code’s readability and documentation. If a dev is confused +about your code now, then there’s a good chance a different dev will be +confused about that code in future.
+Reviewing code should not be a challenge in puzzle-solving. You want the +reviewer to understand your changes quickly and easily, so they can decide if +your changes make sense. This helps them approve your code quickly, or suggest +improvements to your solution. Both outcomes are good for you!
+Reviewers see your PR changes as a list of diffs sorted by filepath. So if they +read the diff from top to bottom, they’ll likely be jumping between different +aspects and levels of your solution, instead of starting at a high level and +working their way down to the details. Reviewers may need to go over your diff +several times before it makes sense.
+Use the PR description to explain, at a high level, what problems you solved in +the ticket and how you solved those problems. If you considered multiple +solutions, explain why you chose one over the other.
+Your effort on this should be roughly proportional to the complexity of the +diff and the problems you solved with those changes.
+A cordial working environment is more important than getting everything your +way, or optimal engineering practices. You have to pick your battles and focus +on fixing just the things that you can’t work with at all.
+Some devs are mediocre programmers. Some devs are mediocre communicators. Some +are both.
+Good documentation (comments, readmes, pull-requests) makes everyone’s job +easier.
+Good is boring.
+Good code can be understood by junior developers.
+Great code can be understood by people who have just learned how to code.
+| Qty | +Item | +
|---|---|
| 2 | +Arduino Uno R3 ATmega328PU | +
| 2 | +Arduinno prototyping shield | +
| 1 | +Arduino SPIO Extension Board with bus | +
| ~ | +Pushbutton | +
| 1 | +Arduino HW-130 motor control shield | +
| 2 | +Ultrasonic sensor HC-SRO4 | +
| 1 | +DC motor driver L298N | +
| 1 | +6x AA battery pack | +
| 1 | +9V battery pack | +
| 1 | +Servo motor SG90 | +
| 1 | +LCD display 1602A without pins | +
| 1 | +LCD display 1602A with pins | +
| 1 | +Relay bank 8x SRD-12VDC-SL-C | +
| 1 | +Relay bank 8x JQC-3FF-S-Z | +
| 1 | +Relay SRD-05VDC-SL-C | +
| 1 | +Relay HJR-3FF-S-Z | +
| 23 | +Infrared sensor Flying-Fish | +
| 2 | +Multimedia remote control | +
| 1 | +Thumb joystick | +
| 1 | +PIR Motion detector XC4444 | +
| 1 | +DC motor | +
| 1 | +Stepper motor 28BYJ-48 | +
| 1 | +Remote 8-bit I/O expander for I2C bus PCF8574T | +
| 1 | +Sound sensor | +
| 2 | +Digital LED display sets | +
| 1 | +Stepper motor 28BYJ-48 | +
| 2 | +Stepper motor controller X113647 | +
| 1 | +Servo motor SG90 | +
| 1 | +Potentiometer, small 10kΩ | +
| 2 | +Potentiometer, 10kΩ | +
| 1 | +Potentiometer, 5kΩ | +
| 1 | +Potentiometer, 1kΩ | +
| 1 | +Joystick | +
| 1 | +Touchpad | +
| 1 | +Water sensor | +
| 1 | +Light sensor TEMT6000 | +
| 1 | +Triple axis compass | +
| 1 | +Sound and buzzer module | +
| 1 | +Real time clock w/o battery | +
| 1 | +RFID sensor RFID-RC522 | +
| 1 | +RFID card | +
| 1 | +RFID fob | +
| 1 | +DC motor | +
| 1 | +Servo motor, unmarked | +
| 2 | +Display driver MAX7219CNG | +
BUT
+SO
+Practices to make code review smoother and more productive.
+It may be tempting to get your work into code review as soon as possible, but if +you ask people to read your spaghetti code, then you’ll find that your PR will +take longer to review, plus reviewers will burn their time and energy asking +you to fix obvious mistakes instead of checking for more subtle problems.
+A cordial working environment is more important than getting everything your +way, or optimal engineering practices. You have to pick your battles and focus +on fixing just the things that you can’t work with at all.
+Some devs are mediocre programmers. Some devs are mediocre communicators. Some +are both.
+Good documentation (comments, readmes, pull-requests) makes everyone’s job +easier.
+Bash scripting
+Bash scripting
+Take children out at 8:45pm to see lights. This is when it is dark enough and +people are likely to have their lights on.
+Alex
+Liam
+Hannah
+Maddie
+Artie
+Bowen
+Lyra
+Alex
+Liam
+Hannah
+Maddie
+Artie
+Bowen
+Lyra
+Katch-McArdle formula: https://www.omnicalculator.com/health/bmr
+Height: 188cm +Weight: 95.8kg +LBM: 70.0kg
+BMR: 7,873kJ (7.9 MJ)
+https://www.omnicalculator.com/sports/calories-burned
+| Exercise | +MET | +Extra Energy burned (MJ) | +
|---|---|---|
| Standing, 1 hour | +1.5 | +0.2 | +
| Walking, 1 hour (6,000 steps) | +3.8 | +1.2 | +
| 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 | +
| Activity | +Energy (MJ) | +
|---|---|
| BMR | +7.9 | +
| Total | +7.9 | +
| Activity | +Energy (MJ) | +
|---|---|
| BMR | +7.9 | +
| Walking, 6,000 steps | +1.2 | +
| Total | +9.1 | +
| Activity | +Energy (MJ) | +
|---|---|
| BMR | +7.9 | +
| Walking, 12,000 steps | +2.4 | +
| Total | +10.3 | +
| Item | +Energy (MJ) | +
|---|---|
| Peanut butter porridge | +??? | +
| Bean Bar Croissant | +0.5 | +
| Coffee, Large cappucino | +0.8 | +
| Item | +Energy (MJ) | +
|---|---|
| Two Ham and Cheese Croissants | +??? | +
| Subway 6in Teriyaki | +2.5 | +
| Cheeseburger with chips | +4.0 | +
| Item | +Energy (MJ) | +
|---|---|
| Chicken & veg pie, 3/8 | +2.5 | +
| Item | +Energy (MJ) | +
|---|---|
| Low fat mousse | +0.6 | +
| Whittaker’s Creamy Milk chocolate block | +8.0 | +
| Chocolate Teddy bears | +4.0 | +
Katch-McArdle formula: https://www.omnicalculator.com/health/bmr
+Height: 188cm +Weight: 95.8kg +LBM: 70.0kg
+BMR: 7,873kJ (7.9 MJ)
+https://www.omnicalculator.com/sports/calories-burned
+| Exercise | +MET | +Extra Energy burned (MJ) | +
|---|---|---|
| Standing, 1 hour | +1.5 | +0.2 | +
| Walking, 1 hour (6,000 steps) | +3.8 | +1.2 | +
| 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 | +
| Activity | +Energy (MJ) | +
|---|---|
| BMR | +7.9 | +
| Total | +7.9 | +
| Activity | +Energy (MJ) | +
|---|---|
| BMR | +7.9 | +
| Walking, 6,000 steps | +1.2 | +
| Total | +9.1 | +
| Activity | +Energy (MJ) | +
|---|---|
| BMR | +7.9 | +
| Walking, 12,000 steps | +2.4 | +
| Total | +10.3 | +
| Item | +Energy (MJ) | +
|---|---|
| Peanut butter porridge | +??? | +
| Bean Bar Croissant | +0.5 | +
| Coffee, Large cappucino | +0.8 | +
| Item | +Energy (MJ) | +
|---|---|
| Two Ham and Cheese Croissants | +??? | +
| Subway 6in Teriyaki | +2.5 | +
| Cheeseburger with chips | +4.0 | +
| Item | +Energy (MJ) | +
|---|---|
| Chicken & veg pie, 3/8 | +2.5 | +
| Item | +Energy (MJ) | +
|---|---|
| Low fat mousse | +0.6 | +
| Whittaker’s Creamy Milk chocolate block | +8.0 | +
| Chocolate Teddy bears | +4.0 | +