Self-Cares
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Energy balance
Basal metabolic rate (BMR)
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 (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 |
Self-Cares
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Energy by food item
Breakfast
| Item | Energy (MJ) |
|---|---|
| Peanut butter porridge | ??? |
| Bean Bar Croissant | 0.5 |
| Coffee, Large cappucino | 0.8 |
Lunch
| Item | Energy (MJ) |
|---|---|
| Two Ham and Cheese Croissants | ??? |
| Subway 6in Teriyaki | 2.5 |
| Cheeseburger with chips | 4.0 |
Dinner
| Item | Energy (MJ) |
|---|---|
| Chicken & veg pie, 3/8 | 2.5 |
Dessert / snack
| Item | Energy (MJ) |
|---|---|
| Low fat mousse | 0.6 |
| Whittaker’s Creamy Milk chocolate block | 8.0 |
| Chocolate Teddy bears | 4.0 |