DirectionsFill the first column with age in years, weight, and height (inches or centimeters) or percent body fat (eg: 21.2); select appropriate menu options. Fill in the number of hours spent on respected activity levels considering the example activities below. Decimal values are allowed (eg: 2.5, 0.25). The total must equal 24 hours; "Total" is not a required entry. Use weighted average values since activity levels probably vary from day to day. Keep in mind, most people overestimate their activity level. Click "Calculate" when complete. The "Total Calorie" value can be considered when planning a diet using the Food Exchange Calculator. Resting Sleeping, reclining Very light Seated and standing activities, painting trades, driving, laboratory work, typing, sewing, ironing, cooking, playing cards, playing a musical instrument Light Walking on a level surface at 2.5 to 3 mph, garage work, electrical trades, carpentry, restaurant trades, house cleaning, child care, golf, sailing, table tennis Moderate Walking 3.5 to 4 mph, weeding and hoeing, carrying a load, cycling, skiing, tennis, dancing, weight training including rest between sets. Heavy Walking with load uphill, tree felling, heavy manual digging, basketball, climbing, football, soccerBasal Energy Expenditure (BMR) calculated using the Harris Benedict Equation (Height, Weight, and Sex) or Katch-McArdle Formula (Body Composition). Harris J, Benedict F. A biometric study of basal metabolism in man. Washington D.C. Carnegie Institute of Washington. 1919. Katch, Frank, Katch, Victor, McArdle, William. Exercise Physiology: Energy, Nutrition, and Human Performance, 4th edition. Williams & Wilkins, 1996. Activity levels based on values reported by WHO (1985) and Durnin and Passmore (1967). |
