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

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