http://localhost:1313/self-care/ Recent content in Self-Cares on My New Hugo Site Hugo en-us http://localhost:1313/self-care/food/energy-balance/ Mon, 01 Jan 0001 00:00:00 +0000 http://localhost:1313/self-care/food/energy-balance/ <h1 id="energy-balance">Energy balance</h1> <h2 id="basal-metabolic-rate-bmr">Basal metabolic rate (BMR)</h2> <p>Katch-McArdle formula: <a href="https://www.omnicalculator.com/health/bmr">https://www.omnicalculator.com/health/bmr</a></p> <p>Height: 188cm Weight: 95.8kg LBM: 70.0kg</p> <p>BMR: 7,873kJ (7.9 MJ)</p> <h2 id="activity">Activity</h2> <p><a href="https://www.omnicalculator.com/sports/calories-burned">https://www.omnicalculator.com/sports/calories-burned</a></p> <table> <thead> <tr> <th style="text-align: left">Exercise</th> <th style="text-align: left">MET</th> <th>Extra Energy burned (MJ)</th> </tr> </thead> <tbody> <tr> <td style="text-align: left">Standing, 1 hour</td> <td style="text-align: left">1.5</td> <td>0.2</td> </tr> <tr> <td style="text-align: left">Walking, 1 hour (6,000 steps)</td> <td style="text-align: left">3.8</td> <td>1.2</td> </tr> </tbody> </table> <h2 id="typical-energy-intake">Typical energy intake</h2> <table> <thead> <tr> <th style="text-align: left">Meal</th> <th style="text-align: left">Energy (MJ)</th> </tr> </thead> <tbody> <tr> <td style="text-align: left">Breakfast</td> <td style="text-align: left">0.7 - 2.5</td> </tr> <tr> <td style="text-align: left">Lunch</td> <td style="text-align: left">2.5 - 4.1</td> </tr> <tr> <td style="text-align: left">Dinner</td> <td style="text-align: left">2.5 - 4.0</td> </tr> <tr> <td style="text-align: left">Evening snack</td> <td style="text-align: left">1.0 - 2.5</td> </tr> <tr> <td style="text-align: left"><strong>Total</strong></td> <td style="text-align: left"><strong>6.7 - 13.1</strong></td> </tr> <tr> <td style="text-align: left"><strong>Average</strong></td> <td style="text-align: left"><strong>9.9</strong></td> </tr> </tbody> </table> <h2 id="typical-energy-usage">Typical energy usage</h2> <h3 id="sedentary-day">Sedentary day</h3> <table> <thead> <tr> <th style="text-align: left">Activity</th> <th style="text-align: left">Energy (MJ)</th> </tr> </thead> <tbody> <tr> <td style="text-align: left">BMR</td> <td style="text-align: left">7.9</td> </tr> <tr> <td style="text-align: left"><strong>Total</strong></td> <td style="text-align: left"><strong>7.9</strong></td> </tr> </tbody> </table> <h3 id="light-activity-day">Light activity day</h3> <table> <thead> <tr> <th style="text-align: left">Activity</th> <th style="text-align: left">Energy (MJ)</th> </tr> </thead> <tbody> <tr> <td style="text-align: left">BMR</td> <td style="text-align: left">7.9</td> </tr> <tr> <td style="text-align: left">Walking, 6,000 steps</td> <td style="text-align: left">1.2</td> </tr> <tr> <td style="text-align: left"><strong>Total</strong></td> <td style="text-align: left"><strong>9.1</strong></td> </tr> </tbody> </table> <h3 id="high-step-count-day">High step count day</h3> <table> <thead> <tr> <th style="text-align: left">Activity</th> <th style="text-align: left">Energy (MJ)</th> </tr> </thead> <tbody> <tr> <td style="text-align: left">BMR</td> <td style="text-align: left">7.9</td> </tr> <tr> <td style="text-align: left">Walking, 12,000 steps</td> <td style="text-align: left">2.4</td> </tr> <tr> <td style="text-align: left"><strong>Total</strong></td> <td style="text-align: left"><strong>10.3</strong></td> </tr> </tbody> </table> http://localhost:1313/self-care/food/energy-by-food-item/ Mon, 01 Jan 0001 00:00:00 +0000 http://localhost:1313/self-care/food/energy-by-food-item/ <h1 id="energy-by-food-item">Energy by food item</h1> <h2 id="breakfast">Breakfast</h2> <table> <thead> <tr> <th style="text-align: left">Item</th> <th style="text-align: left">Energy (MJ)</th> </tr> </thead> <tbody> <tr> <td style="text-align: left">Peanut butter porridge</td> <td style="text-align: left">???</td> </tr> <tr> <td style="text-align: left">Bean Bar Croissant</td> <td style="text-align: left">0.5</td> </tr> <tr> <td style="text-align: left">Coffee, Large cappucino</td> <td style="text-align: left">0.8</td> </tr> </tbody> </table> <h2 id="lunch">Lunch</h2> <table> <thead> <tr> <th style="text-align: left">Item</th> <th style="text-align: left">Energy (MJ)</th> </tr> </thead> <tbody> <tr> <td style="text-align: left">Two Ham and Cheese Croissants</td> <td style="text-align: left">???</td> </tr> <tr> <td style="text-align: left">Subway 6in Teriyaki</td> <td style="text-align: left">2.5</td> </tr> <tr> <td style="text-align: left">Cheeseburger with chips</td> <td style="text-align: left">4.0</td> </tr> </tbody> </table> <h2 id="dinner">Dinner</h2> <table> <thead> <tr> <th style="text-align: left">Item</th> <th style="text-align: left">Energy (MJ)</th> </tr> </thead> <tbody> <tr> <td style="text-align: left">Chicken &amp; veg pie, 3/8</td> <td style="text-align: left">2.5</td> </tr> </tbody> </table> <h2 id="dessert--snack">Dessert / snack</h2> <table> <thead> <tr> <th style="text-align: left">Item</th> <th style="text-align: left">Energy (MJ)</th> </tr> </thead> <tbody> <tr> <td style="text-align: left">Low fat mousse</td> <td style="text-align: left">0.6</td> </tr> <tr> <td style="text-align: left">Whittaker&rsquo;s Creamy Milk chocolate block</td> <td style="text-align: left">8.0</td> </tr> <tr> <td style="text-align: left">Chocolate Teddy bears</td> <td style="text-align: left">4.0</td> </tr> </tbody> </table>