calories cunningham

test1

test1(4)

61.81
Timestamp
The Cunningham Equation
KILOS
lbs to kg
If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
140
177
Cunningham Equation
229
lb
q00
105.0
88
(rule of thumb)
*20
*18
LBS in KG:231 divide by 2.2
mass
100
kg
105.0
lbs
2100
1890
kcal
fat%
30.00%
30
(Enter with %-sign or 0.xx)
Fatmass
FM
10.9
kg
101.363636363636
Fatfree mass
FFM
89.1
kg
 Resting Metabolic Rate
RMR
2460
kcal
If you eat a moderate protein diet your factor will be 0.10
0.11
factor
0.1
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
246
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
1.5
NEAT
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3690
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
246
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3936
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
2.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
4
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
800
kcal
is 6.
Food energy required
4.
 
 
(in Mega-Joule:)
#VALUE!
(in 24h:)
#VALUE!
Wh

test1(5)

61.81
Timestamp
The Cunningham Equation
KILOS
lbs to kg
If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
140
177
Cunningham Equation
229
lb
q00
105.0
88
(rule of thumb)
*20
*18
LBS in KG:231 divide by 2.2
mass
100
kg
105.0
lbs
2100
1890
kcal
fat%
30.00%
30
(Enter with %-sign or 0.xx)
Fatmass
FM
10.9
kg
101.363636363636
Fatfree mass
FFM
89.1
kg
 Resting Metabolic Rate
RMR
2460
kcal
If you eat a moderate protein diet your factor will be 0.10
0.11
factor
0.1
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
246
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
1.5
NEAT
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3690
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
246
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3936
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
2.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
4
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
800
kcal
is 6.
Food energy required
4.
 
 
(in Mega-Joule:)
#VALUE!
(in 24h:)
#VALUE!
Wh

test1(3)

Timestamp
The Cunningham Equation
KILOS
lbs to kg
If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
165
Cunningham Equation
lb
kg
225
1.
(rule of thumb)
*20
*18
LBS in KG:78 divide by 2.2
mass
85.4
kg
73.6
lbs
1473
1325
kcal
fat%
1600.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
1366.4
kg
101.363636363636
Fatfree mass
FFM
-1281.0
kg
 Resting Metabolic Rate
RMR
-27682
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.121
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
-3350
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.3
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
-35987
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
-3350
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
-39336
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
2.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
4
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
769
kcal
is 6.
Food energy required
4.
-38568
kcal
(in Mega-Joule:)
-161.21
(in 24h:)
-44.74
Wh

test1(2)

Timestamp
The Cunningham Equation
KILOS
lbs to kg
If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
83
225
Cunningham Equation
lb
kg
1
77.7
1.
(rule of thumb)
*20
*18
LBS in KG:78 divide by 2.2
mass
83
kg
87.0
lbs
1740
1566
kcal
fat%
13.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
10.8
kg
101.363636363636
Fatfree mass
FFM
72.2
kg
 Resting Metabolic Rate
RMR
2089
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.118
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
246
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3133
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
246
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3379
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
0.75
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
6
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
374
kcal
is 6.
Food energy required
4.
3753
kcal
(in Mega-Joule:)
15.69
(in 24h:)
4.35
Wh

Sheet345345

Timestamp
The Cunningham Equation
KILOS
lbs to kg
If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
90
215
Cunningham Equation
lb
kg
130
90.0
1.
(rule of thumb)
*20
*18
LBS in KG:78 divide by 2.2
mass
13.58
kg
123.0
lbs
2460
2214
kcal
fat%
15.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
2.0
kg
101.363636363636
Fatfree mass
FFM
11.5
kg
 Resting Metabolic Rate
RMR
754
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.15
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
113
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.2
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
905
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
113
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
1018
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
6
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
81
kcal
is 6.
Food energy required
4.
1099
kcal
(in Mega-Joule:)
4.60
(in 24h:)
1.28
Wh

Sheet345345(3)

Timestamp
The Cunningham Equation
KILOS
lbs to kg
If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
62
138
Cunningham Equation
62.5
kg
130
62.6
1.
(rule of thumb)
*20
*18
LBS in KG:220 divide by 2.2
mass
85.4
kg
187.9
lbs
3758
3382
kcal
fat%
22.30%
(Enter with %-sign or 0.xx)
Fatmass
FM
19.0
101.363636363636
Fatfree mass
FFM
66.4
kg
 Resting Metabolic Rate
RMR
1699
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.086
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
146
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.3
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2209
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
146
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
2355
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
0.66
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
3
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
186
kcal
is 6.
Food energy required
4.
2541
kcal
(in Mega-Joule:)
10.62
(in 24h:)
2.95
Wh

Sheet345345(2)

Timestamp
The Cunningham Equation
KILOS
If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
76
Cunningham Equation
120
kg
138
75.0
1.
(rule of thumb)
*20
*18
LBS in KG:78 divide by 2.2
mass
85.4
kg
187.9
lbs
3758
3382
kcal
fat%
22.30%
(Enter with %-sign or 0.xx)
Fatmass
FM
20.0
kg
101.363636363636
Fatfree mass
FFM
65.4
kg
 Resting Metabolic Rate
RMR
1939
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.086
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
167
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.3
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2520
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
167
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
2687
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
0.66
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
3
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
169
kcal
is 6.
Food energy required
4.
2856
kcal
(in Mega-Joule:)
11.94
(in 24h:)
3.31
Wh

matt

Timestamp
The Cunningham Equation
KILOS
If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
63
Cunningham Equation
120
kg
138
75.0
1.
(rule of thumb)
*20
*18
LBS in KG:78 divide by 2.2
mass
87
kg
191.4
lbs
3828
3445
kcal
fat%
10.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
8.7
kg
101.363636363636
Fatfree mass
FFM
78.3
kg
 Resting Metabolic Rate
RMR
2223
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.1
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
222
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.4
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3112
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
222
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3334
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
6
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
522
kcal
is 6.
Food energy required
4.
3856
kcal
(in Mega-Joule:)
16.12
(in 24h:)
4.47
Wh

Sheet4(5)

Timestamp
The Cunningham Equation
KILOS
If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
68
Cunningham Equation
75
kg
138
83.0
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
75
kg
165.0
lbs
3300
2970
kcal
fat%
15.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
11.2
kg
Fatfree mass
FFM
63.8
kg
 Resting Metabolic Rate
RMR
1902
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.1
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
190
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2854
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
190
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3044
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
0.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
6
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
0
kcal
is 6.
Food energy required
4.
3044
kcal
(in Mega-Joule:)
12.72
(in 24h:)
3.53
Wh

Marc

If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
210
95.2
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
85.4
kg
187.9
lbs
3758
3382
kcal
fat%
22.30%
(Enter with %-sign or 0.xx)
Fatmass
FM
19.0
kg
Fatfree mass
FFM
66.4
kg
 Resting Metabolic Rate
RMR
1960
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.122
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
239
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.3
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2548
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
239
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
2787
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
2.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
5
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
854
kcal
is 6.
Food energy required
4.
3641
kcal
(in Mega-Joule:)
15.22
(in 24h:)
4.22
Wh

Act

If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
205
93.0
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
85.4
kg
187.9
lbs
3758
3382
kcal
fat%
22.30%
(Enter with %-sign or 0.xx)
Fatmass
FM
19.0
kg
Fatfree mass
FFM
66.4
kg
 Resting Metabolic Rate
RMR
1960
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.1
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
196
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.3
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2548
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
196
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
2744
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
0.66
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
3
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
169
kcal
is 6.
Food energy required
4.
2913
kcal
(in Mega-Joule:)
12.18
(in 24h:)
3.38
Wh

Merowing

Timestamp
The Cunningham Equation
KILOS
If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
75
;
75
kg
138
83.0
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
80.5
kg
177.1
lbs
3542
3188
kcal
fat%
10.60%
(Enter with %-sign or 0.xx)
Fatmass
FM
8.5
kg
Fatfree mass
FFM
72.0
kg
 Resting Metabolic Rate
RMR
2083
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.1
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
208
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3125
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
208
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3333
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
6
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
483
kcal
is 6.
Food energy required
4.
3816
kcal
(in Mega-Joule:)
15.95
(in 24h:)
4.43
Wh

Sheet4(4)

Timestamp
The Cunningham Equation
KILOS
If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
68
Cunningham Equation
75
kg
138
83.0
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
64
kg
140.8
lbs
2816
2534
kcal
fat%
12.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
7.7
kg
Fatfree mass
FFM
56.3
kg
 Resting Metabolic Rate
RMR
1739
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.1
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
174
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.6
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2782
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
174
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
2956
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
0.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
6
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
0
kcal
is 6.
Food energy required
4.
2956
kcal
(in Mega-Joule:)
12.36
(in 24h:)
3.43
Wh

PEPITO

Timestamp
The Cunningham Equation
Weight
If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
187
82.0
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
85
kg
187.0
lbs
3740
3366
kcal
fat%
17.70%
(Enter with %-sign or 0.xx)
Fatmass
FM
15.0
kg
Fatfree mass
FFM
70.0
kg
 Resting Metabolic Rate
RMR
2039
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.1
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
204
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.6
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3262
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
204
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3466
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
3
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
255
kcal
is 6.
Food energy required
4.
3721
kcal
(in Mega-Joule:)
15.56
(in 24h:)
4.32
Wh

cunning

If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
187
84.8
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
87
kg
191.4
lbs
3828
3445
kcal
fat%
17.70%
(Enter with %-sign or 0.xx)
Fatmass
FM
15.4
kg
Fatfree mass
FFM
71.6
kg
 Resting Metabolic Rate
RMR
2075
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
4.
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
8301
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3113
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
8301
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
11414
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
3
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
261
kcal
is 6.
Food energy required
4.
11675
kcal
(in Mega-Joule:)
48.80
(in 24h:)
13.54
Wh

cunning(36)

If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
187
84.8
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
87
kg
191.4
lbs
3828
3445
kcal
fat%
17.70%
(Enter with %-sign or 0.xx)
Fatmass
FM
15.4
kg
Fatfree mass
FFM
71.6
kg
 Resting Metabolic Rate
RMR
2075
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
4.
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
8301
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3113
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
8301
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
11414
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
3
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
261
kcal
is 6.
Food energy required
4.
11675
kcal
(in Mega-Joule:)
48.80
(in 24h:)
13.54
Wh

cunning(35)

If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
187
84.8
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
75
kg
165.0
lbs
3300
2970
kcal
fat%
17.70%
(Enter with %-sign or 0.xx)
Fatmass
FM
13.3
kg
Fatfree mass
FFM
61.7
kg
 Resting Metabolic Rate
RMR
1858
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
4.
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
7432
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2787
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
7432
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
10219
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
3
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
225
kcal
is 6.
Food energy required
4.
10444
kcal
(in Mega-Joule:)
43.65
(in 24h:)
12.11
Wh

cunning(34)

If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
187
84.8
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
75
kg
165.0
lbs
3300
2970
kcal
fat%
17.70%
(Enter with %-sign or 0.xx)
Fatmass
FM
13.3
kg
Fatfree mass
FFM
61.7
kg
 Resting Metabolic Rate
RMR
1858
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
4.
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
7432
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2787
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
7432
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
10219
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
3
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
225
kcal
is 6.
Food energy required
4.
10444
kcal
(in Mega-Joule:)
43.65
(in 24h:)
12.11
Wh

bbb

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copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
188
85.3
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
70
kg
154.0
lbs
3080
2772
kcal
fat%
19.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
13.3
kg
Fatfree mass
FFM
56.7
kg
 Resting Metabolic Rate
RMR
1747
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.1
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
175
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2621
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
175
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
2796
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
3
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
210
kcal
is 6.
Food energy required
4.
3006
kcal
(in Mega-Joule:)
12.56
(in 24h:)
3.49
Wh

cunning(29)

If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
182
82.5
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
83.36
kg
183.4
lbs
3668
3301
kcal
fat%
12.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
10.0
kg
Fatfree mass
FFM
73.4
kg
 Resting Metabolic Rate
RMR
2114
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.1
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
211
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3171
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
211
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3382
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
0.75
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
6
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
375
kcal
is 6.
Food energy required
4.
3757
kcal
(in Mega-Joule:)
15.71
(in 24h:)
4.36
Wh

cunning(28)

If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
231
104.8
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
105
kg
231.0
lbs
4620
4158
kcal
fat%
22.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
23.1
kg
Fatfree mass
FFM
81.9
kg
 Resting Metabolic Rate
RMR
2302
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.15
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
345
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.4
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3223
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
345
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3568
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
2.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
3
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
630
kcal
is 6.
Food energy required
4.
4198
kcal
(in Mega-Joule:)
17.55
(in 24h:)
4.87
Wh

cunning(32)

If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
231
104.8
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
91
kg
200.2
lbs
4004
3604
kcal
fat%
30.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
27.3
kg
Fatfree mass
FFM
63.7
kg
 Resting Metabolic Rate
RMR
1901
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.07
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
133
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.4
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2662
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
133
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
2795
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
0.5
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
3
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
136
kcal
is 6.
Food energy required
4.
2932
kcal
(in Mega-Joule:)
12.25
(in 24h:)
3.40
Wh

cunning(30)

If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
191
86.6
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
80
kg
176.0
lbs
3520
3168
kcal
fat%
22.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
17.6
kg
Fatfree mass
FFM
62.4
kg
 Resting Metabolic Rate
RMR
1873
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.1
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
187
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.6
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2996
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
187
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3184
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
3
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
240
kcal
is 6.
Food energy required
4.
3424
kcal
(in Mega-Joule:)
14.31
(in 24h:)
3.97
Wh

cunning(27)

If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
146
66.2
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
57
kg
125.4
lbs
2508
2257
kcal
fat%
7.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
4.0
kg
Fatfree mass
FFM
53.0
kg
 Resting Metabolic Rate
RMR
1666
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.5
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
833
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.6
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2666
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
833
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3499
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
5.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
3
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
855
kcal
is 6.
Food energy required
4.
4354
kcal
(in Mega-Joule:)
18.20
(in 24h:)
5.05
Wh

cunning(26)

If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
146
66.2
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
73
kg
160.6
lbs
3212
2891
kcal
fat%
5.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
3.7
kg
Fatfree mass
FFM
69.3
kg
 Resting Metabolic Rate
RMR
2026
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.15
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
304
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3039
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
304
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3342
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
2.5
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
6
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
1095
kcal
is 6.
Food energy required
4.
4437
kcal
(in Mega-Joule:)
18.55
(in 24h:)
5.15
Wh

cunning(31)

If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
146
66.2
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
73
kg
160.6
lbs
3212
2891
kcal
fat%
5.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
3.7
kg
Fatfree mass
FFM
69.3
kg
 Resting Metabolic Rate
RMR
2026
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.15
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
304
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3039
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
304
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3342
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
2.5
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
6
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
1095
kcal
is 6.
Food energy required
4.
4437
kcal
(in Mega-Joule:)
18.55
(in 24h:)
5.15
Wh

cunning(25)

If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
172
78.0
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
94
kg
206.8
lbs
4136
3722
kcal
fat%
13.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
12.2
kg
Fatfree mass
FFM
81.8
kg
 Resting Metabolic Rate
RMR
2299
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.05
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
115
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3449
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
115
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3564
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
6
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
564
kcal
is 6.
Food energy required
4.
4128
kcal
(in Mega-Joule:)
17.25
(in 24h:)
4.79
Wh

cunning(37)

If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
Cunningham Equation
LBS
kg
172
78.0
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
94
kg
206.8
lbs
4136
3722
kcal
fat%
13.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
12.2
kg
Fatfree mass
FFM
81.8
kg
 Resting Metabolic Rate
RMR
2299
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.05
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
115
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3449
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
115
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3564
kcal