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 | -