SA12

Body Weight

14stone 4lb
200lb
91kg BW (Body Weight)

16% BF (Body Fat)

Resting Metabolic Rate

Calculate Fat Free Mass:

Fat Mass = 91kg x 0.16 = 14.56kg FM

(Fat Mass = BW x BF = FM)

Fat Free Mass = 91kg - 14.56kg = 76.44kg FFM

(Fat Free Mass = BW – FM = FFM)

Calculate Resting Metabolic Rate:

Resting Metabolic Rate = 22 x 76.44kg + 500 = 2182 RMR

(Resting Metabolic Rate = 22 x FFM + 500 = RMR)

Cost of Activity

Calculate Activity Cost:

Activity Factors (AF)

1.2 - 1.3 Very Light (bed rest)
1.5 - 1.6 Light (office work/watching TV)
1.6 - 1.7 Moderate (some activity during day)
1.9 - 2.1 Heavy (labour type work)

Activity Cost = 2182 x 1.5 = 3273 – 2182 = 1091

(Activity Cost = RMR x AF = Activity Cost – RMR = Activity Cost)

Cost of Exercise Activity

Calculating Cost of Exercise Activity:

MET values for common activities:

high impact aerobics… 7
low impact aerobics… 5
high intensity cycling… 12
low intensity cycling… 3
high intensity walking - 6.5
low intensity walking - 2.5
high intensity running… 18
low intensity running… 7
circuit-type training… 8
intense free weight lifting… 6
moderate machine training… 3

Exercise Expenditure for weights = 6 METS X 91kg x 1.5 hours = 819 calories
Exercise Expenditure for cardio = 3 METS X 91 kg x .25 hours = 69 calories

(Exercise Expenditure = MET x BW x Duration (hrs) = Cost of Exercise Activity)

Cost of Exercise Activity = 819 + 69 = 888

Thermic Effect of Food

Calculating Thermic Effect of Food (TEF):

0.10 Moderate Protein Diet
0.15 High Protein Diet

TEF = 2182 x 0.15 = 328

(TEF = RMR x 0.10/0.15 = TEF)

Putting It All Together

Bodyweight – 91kg

Body Fat – 16%

Resting Metabolic rate – 2182 kcal

Cost of Activity – 1091 kcal

Cost of Exercise Activity – 888 kcal

Thermic Effect of Food – 328 kcal

Daily Calorie Requirements

Target Calories: 4489

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SA12