# 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**    |