calories cunningham

cunning(328)

Sheet43

cunning(324)

3
The Cunningham Equation
200
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copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
 
234
Cunningham Equation
LBS
kg
209
#REF!
94.7845804988662
1.
(rule of thumb)
*20
*18
58
LBS in KG: divide by 2.2
mass
79.2
kg
174.2
lbs
3485
3136
kcal
+
fat%
0.2
(Enter with %-sign or 0.xx)
12
Fatmass
FM
15.8
kg
90
Fatfree mass
FFM
63.4
kg
200
 Resting Metabolic Rate
RMR
1894
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
235
Thermic Effect of Food
0.1
TEF
189
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
2841
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
189
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3030
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
6.
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
1901
kcal
is 6.
Food energy required
4.
4931
kcal
(in Mega-Joule:)
20.61
(in 24h:)
5.72
Wh
1.5 lbs/wk
to burn
to burn day
750
day intake
4181
2
2.0lbs/wk
7000
1000
3931

cunning(322)

3
The Cunningham Equation
99
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
 
211
Cunningham Equation
LBS
kg
#REF!
0
1.
(rule of thumb)
*20
*18
197
LBS in KG: divide by 2.2
mass
46.5
kg
102.3
lbs
2046
1841
kcal
+
fat%
18.00%
(Enter with %-sign or 0.xx)
12
Fatmass
FM
8.4
kg
90
Fatfree mass
FFM
38.1
kg
1566
 Resting Metabolic Rate
RMR
1339
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
235
Thermic Effect of Food
0.1
TEF
134
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
2008
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
134
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2142
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
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
465
kcal
is 6.
Food energy required
4.
2607
kcal
(in Mega-Joule:)
10.90
(in 24h:)
3.02
Wh
1.5 lbs/wk
to burn
to burn day
750
day intake
1857
2
2.0lbs/wk
7000
1000
1607

cunning(326)

3
The Cunningham Equation
99
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
 
197
Cunningham Equation
LBS
kg
#REF!
0
1.
(rule of thumb)
*20
*18
197
LBS in KG: divide by 2.2
mass
74
kg
162.8
lbs
3256
2930
kcal
+
fat%
0.15
(Enter with %-sign or 0.xx)
12
Fatmass
FM
11.1
kg
90
Fatfree mass
FFM
62.9
kg
1566
 Resting Metabolic Rate
RMR
1884
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
235
Thermic Effect of Food
0.1
TEF
283
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.7
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3202
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
283
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3485
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
5.
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
1850
kcal
is 6.
Food energy required
4.
5335
kcal
(in Mega-Joule:)
22.30
(in 24h:)
6.19
Wh
1.5 lbs/wk
to burn
to burn day
750
day intake
4585
2
2.0lbs/wk
7000
1000
4335

BK

3
The Cunningham Equation
122
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
122
Cunningham Equation
195
LBS
kg
230
#REF!
104.308390022676
1.
(rule of thumb)
*20
*18
112
LBS in KG: divide by 2.2
mass
88.6
kg
195.0
lbs
3900
3510
kcal
fat%
18.00%
(Enter with %-sign or 0.xx)
22
Fatmass
FM
16.0
kg
90
Fatfree mass
FFM
72.7
kg
1566
 Resting Metabolic Rate
RMR
2099
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
235
Thermic Effect of Food
TEF
315
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
2939
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
315
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3254
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
4
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
399
kcal
is 6.
Food energy required
4.
3652
kcal
(in Mega-Joule:)
15.27
(in 24h:)
4.24
Wh
2

cunning(321)

3
The Cunningham Equation
99
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
 
197
Cunningham Equation
LBS
kg
#REF!
0
1.
(rule of thumb)
*20
*18
197
LBS in KG: divide by 2.2
mass
85
kg
187.0
lbs
3740
3366
kcal
+
fat%
0.16
(Enter with %-sign or 0.xx)
12
Fatmass
FM
13.6
kg
90
Fatfree mass
FFM
71.4
kg
1566
 Resting Metabolic Rate
RMR
2071
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
235
Thermic Effect of Food
0.1
TEF
311
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
3313
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
311
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3624
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
0.57
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
291
kcal
is 6.
Food energy required
4.
3915
kcal
(in Mega-Joule:)
16.36
(in 24h:)
4.54
Wh
1.5 lbs/wk
to burn
to burn day
750
day intake
3165
2
2.0lbs/wk
7000
1000
2915

cunning(320)

3
The Cunningham Equation
191
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
 
191
Cunningham Equation
205
LBS
kg
#REF!
0
1.
(rule of thumb)
*20
*18
48
LBS in KG: divide by 2.2
70
mass
93
kg
204.6
lbs
4092
3683
kcal
+
fat%
25.00%
(Enter with %-sign or 0.xx)
12
Fatmass
12.0
FM
23.2
kg
90
Fatfree mass
88.0
FFM
69.8
kg
1566
 Resting Metabolic Rate
RMR
2034
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.12
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
0.1
TEF
244
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
3052
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
244
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3296
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
2.
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
1116
kcal
is 6.
Food energy required
4.
4412
kcal
(in Mega-Joule:)
18.44
(in 24h:)
5.12
Wh
1.5 lbs/wk
to burn
to burn day
750
day intake
3662
2
2.0lbs/wk
7000
1000
3412

cunning(319)

3
The Cunningham Equation
120
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
 
210
Cunningham Equation
205
LBS
kg
#REF!
0
1.
(rule of thumb)
*20
*18
48
LBS in KG: divide by 2.2
70
mass
93
kg
204.6
lbs
4092
3683
kcal
+
fat%
25.00%
(Enter with %-sign or 0.xx)
12
Fatmass
12.0
FM
23.2
kg
90
Fatfree mass
88.0
FFM
69.8
kg
1566
 Resting Metabolic Rate
RMR
2034
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.12
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
0.1
TEF
244
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
3052
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
244
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3296
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
2.
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
1116
kcal
is 6.
Food energy required
4.
4412
kcal
(in Mega-Joule:)
18.44
(in 24h:)
5.12
Wh
1.5 lbs/wk
to burn
to burn day
750
day intake
3662
2
2.0lbs/wk
7000
1000
3412

cunning(318)

3
The Cunningham Equation
120
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
 
210
Cunningham Equation
205
LBS
kg
#REF!
0
1.
(rule of thumb)
*20
*18
48
LBS in KG: divide by 2.2
70
mass
93
kg
204.6
lbs
4092
3683
kcal
+
fat%
25.00%
(Enter with %-sign or 0.xx)
12
Fatmass
12.0
FM
23.2
kg
90
Fatfree mass
88.0
FFM
69.8
kg
1566
 Resting Metabolic Rate
RMR
2034
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.12
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
0.1
TEF
244
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
3052
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
244
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3296
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
2.
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
1116
kcal
is 6.
Food energy required
4.
4412
kcal
(in Mega-Joule:)
18.44
(in 24h:)
5.12
Wh
1.5 lbs/wk
to burn
to burn day
750
day intake
3662
2
2.0lbs/wk
7000
1000
3412

test1

3
The Cunningham Equation
190
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
 
122
Cunningham Equation
220
LBS
kg
140
#REF!
63.4920634920635
1.
(rule of thumb)
*20
*18
205
LBS in KG: divide by 2.2
165
mass
75
kg
165.0
lbs
3300
2970
kcal
+
fat%
19.00%
(Enter with %-sign or 0.xx)
22
Fatmass
30.0
FM
14.2
kg
90
Fatfree mass
60.0
FFM
60.8
kg
1566
 Resting Metabolic Rate
RMR
1836
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
235
Thermic Effect of Food
TEF
275
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
2755
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
275
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3030
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
2.25
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
1012
kcal
is 6.
Food energy required
4.
4043
kcal
(in Mega-Joule:)
16.90
(in 24h:)
4.69
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3293
2
2.0lbs/wk
7000
1000
3043

cunning(309)

3
The Cunningham Equation
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
215
#REF!
97.5056689342404
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
65
mass
65
kg
143.0
lbs
2860
2574
kcal
fat%
0.27
(Enter with %-sign or 0.xx)
Fatmass
FM
17.6
kg
Fatfree mass
FFM
47.5
kg
 Resting Metabolic Rate
RMR
1544
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.13
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
201
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
2470
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
201
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
2671
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
2.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
7
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
910
kcal
is 6.
Food energy required
4.
3581
kcal
(in Mega-Joule:)
14.97
(in 24h:)
4.15
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2831
2
2.0lbs/wk
7000
1000
2581

cunning(329)

3
The Cunningham Equation
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
215
#REF!
97.5056689342404
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
65
mass
65
kg
143.0
lbs
2860
2574
kcal
fat%
0.27
(Enter with %-sign or 0.xx)
Fatmass
FM
17.6
kg
Fatfree mass
FFM
47.5
kg
 Resting Metabolic Rate
RMR
1544
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.13
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
201
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
2470
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
201
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
2671
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
2.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
7
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
910
kcal
is 6.
Food energy required
4.
3581
kcal
(in Mega-Joule:)
14.97
(in 24h:)
4.15
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2831
2
2.0lbs/wk
7000
1000
2581

cunning(327)

3
The Cunningham Equation
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
215
#REF!
97.5056689342404
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
65
mass
65
kg
143.0
lbs
2860
2574
kcal
fat%
0.27
(Enter with %-sign or 0.xx)
Fatmass
FM
17.6
kg
Fatfree mass
FFM
47.5
kg
 Resting Metabolic Rate
RMR
1544
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.13
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
201
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
2470
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
201
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
2671
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
2.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
7
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
910
kcal
is 6.
Food energy required
4.
3581
kcal
(in Mega-Joule:)
14.97
(in 24h:)
4.15
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2831
2
2.0lbs/wk
7000
1000
2581

cunning(323)

3
The Cunningham Equation
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
215
#REF!
97.5056689342404
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
65
mass
65
kg
143.0
lbs
2860
2574
kcal
fat%
0.27
(Enter with %-sign or 0.xx)
Fatmass
FM
17.6
kg
Fatfree mass
FFM
47.5
kg
 Resting Metabolic Rate
RMR
1544
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.13
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
201
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
2470
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
201
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
2671
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
2.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
7
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
910
kcal
is 6.
Food energy required
4.
3581
kcal
(in Mega-Joule:)
14.97
(in 24h:)
4.15
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2831
2
2.0lbs/wk
7000
1000
2581

cunning(325)

3
The Cunningham Equation
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
215
#REF!
97.5056689342404
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
65
mass
70
kg
154.0
lbs
3080
2772
kcal
fat%
0.15
(Enter with %-sign or 0.xx)
Fatmass
FM
10.5
kg
Fatfree mass
FFM
59.5
kg
 Resting Metabolic Rate
RMR
1809
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
181
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
2894
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
181
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
3075
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
2.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
7
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
980
kcal
is 6.
Food energy required
4.
4055
kcal
(in Mega-Joule:)
16.95
(in 24h:)
4.70
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3305
2
2.0lbs/wk
7000
1000
3055

cunning(307)

3
The Cunningham Equation
175
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
LBS
kg
136
#REF!
61.6780045351474
1.
(rule of thumb)
*20
*18
48
LBS in KG: divide by 2.2
79.4
mass
61.68
kg
135.7
lbs
2714
2443
kcal
+
fat%
0.1
(Enter with %-sign or 0.xx)
12
Fatmass
21.0
FM
6.2
kg
90
Fatfree mass
128.0
FFM
55.5
kg
1566
 Resting Metabolic Rate
RMR
1721
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
235
Thermic Effect of Food
TEF
172
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
2410
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
172
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2582
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
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
370
kcal
is 6.
Food energy required
4.
2952
kcal
(in Mega-Joule:)
12.34
(in 24h:)
3.42
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2202
2
2.0lbs/wk
7000
1000
1952

cunning(310)

3
The Cunningham Equation
175
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
 
175
Cunningham Equation
LBS
kg
#REF!
0
1.
(rule of thumb)
*20
*18
48
LBS in KG: divide by 2.2
65
mass
155
kg
341.0
lbs
6820
6138
kcal
+
fat%
6
(Enter with %-sign or 0.xx)
12
Fatmass
6.0
FM
930.0
kg
90
Fatfree mass
59.0
FFM
-775.0
kg
1566
 Resting Metabolic Rate
RMR
-16550
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
1.5
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
1.5
TEF
-24825
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.7
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
-28135
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
-24825
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
-52960
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
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
4650
kcal
is 6.
Food energy required
4.
-48310
kcal
(in Mega-Joule:)
-201.94
(in 24h:)
-56.04
Wh
1.5 lbs/wk
to burn
to burn day
750
day intake
-49060
2
2.0lbs/wk
7000
1000
-49310

cunning(303)

3
The Cunningham Equation
190
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
 
105
Cunningham Equation
100
LBS
kg
172
#REF!
78.0045351473923
1.
(rule of thumb)
*20
*18
48
LBS in KG: divide by 2.2
100
mass
70
kg
154.0
lbs
3080
2772
kcal
+
fat%
24.00%
(Enter with %-sign or 0.xx)
12
Fatmass
12.0
FM
16.8
kg
90
Fatfree mass
60.0
FFM
53.2
kg
1566
 Resting Metabolic Rate
RMR
1670
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.14
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
TEF
234
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
2673
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
234
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2906
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.5
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
630
kcal
is 6.
Food energy required
4.
3536
kcal
(in Mega-Joule:)
14.78
(in 24h:)
4.10
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2786
2
2.0lbs/wk
7000
1000
2536

Rob

3
The Cunningham Equation
190
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
 
122
Cunningham Equation
220
LBS
kg
140
#REF!
63.4920634920635
1.
(rule of thumb)
*20
*18
205
LBS in KG: divide by 2.2
202
mass
99
kg
217.8
lbs
4356
3920
kcal
+
fat%
25
(Enter with %-sign or 0.xx)
22
Fatmass
30.0
FM
2475.0
kg
90
Fatfree mass
60.0
FFM
-2376.0
kg
1566
 Resting Metabolic Rate
RMR
-51772
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.125
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
TEF
-6472
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
-77658
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
-6472
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
-84130
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
2.25
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
1114
kcal
is 6.
Food energy required
4.
-83016
kcal
(in Mega-Joule:)
-347.01
(in 24h:)
-96.30
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
-83766
2
2.0lbs/wk
7000
1000
-84016

cunning(314)

3
The Cunningham Equation
160
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
 
234
Cunningham Equation
LBS
kg
118
#REF!
53.5147392290249
1.
(rule of thumb)
*20
*18
93
LBS in KG: divide by 2.2
mass
93
kg
204.6
lbs
4092
3683
kcal
+
fat%
0.35
(Enter with %-sign or 0.xx)
22
Fatmass
FM
32.5
kg
71
Fatfree mass
FFM
60.5
kg
2130
 Resting Metabolic Rate
RMR
1830
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
235
Thermic Effect of Food
0.1
TEF
183
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
2562
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
183
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2745
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
0.
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
0
kcal
is 6.
Food energy required
4.
2745
kcal
(in Mega-Joule:)
11.47
(in 24h:)
3.18
Wh
1.5 lbs/wk
to burn
to burn day
750
day intake
1995
2
2.0lbs/wk
7000
1000
1745

kenssheet1

db

cunning(308)

3
The Cunningham Equation
175
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
LBS
kg
195
#REF!
88.4353741496599
1.
(rule of thumb)
*20
*18
48
LBS in KG: divide by 2.2
29.9
mass
89
kg
195.8
lbs
3916
3524
kcal
+
fat%
0.11
(Enter with %-sign or 0.xx)
12
Fatmass
28.0
FM
9.8
kg
90
Fatfree mass
105.0
FFM
79.2
kg
1566
 Resting Metabolic Rate
64
RMR
2243
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
235
Thermic Effect of Food
TEF
224
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
3364
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
224
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3588
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
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
534
kcal
is 6.
Food energy required
4.
4122
kcal
(in Mega-Joule:)
17.23
(in 24h:)
4.78
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3372
2
2.0lbs/wk
7000
1000
3122

cunning(290)

3
The Cunningham Equation
207
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
 
175
Cunningham Equation
210
LBS
kg
#REF!
0
1.
(rule of thumb)
*20
*18
48
LBS in KG: divide by 2.2
76
mass
136.09
kg
299.4
lbs
5988
5389
kcal
+
fat%
35
(Enter with %-sign or 0.xx)
12
Fatmass
6.0
FM
4763.2
kg
90
Fatfree mass
59.0
FFM
-4627.1
kg
1566
 Resting Metabolic Rate
RMR
-101295
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
235
Thermic Effect of Food
0.15
TEF
-10130
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
-151943
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
-10130
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
-162073
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
2.
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
1633
kcal
is 6.
Food energy required
4.
-160439
kcal
(in Mega-Joule:)
-670.64
(in 24h:)
-186.11
Wh
1.5 lbs/wk
to burn
to burn day
750
day intake
-161189
2
2.0lbs/wk
7000
1000
-161439

cunning(315)

3
The Cunningham Equation
120
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
 
175
Cunningham Equation
60
LBS
kg
#REF!
0
1.
(rule of thumb)
*20
*18
48
LBS in KG: divide by 2.2
120
mass
70
kg
154.0
lbs
3080
2772
kcal
+
fat%
0.125
(Enter with %-sign or 0.xx)
12
Fatmass
12.0
FM
8.8
kg
90
Fatfree mass
88.0
FFM
61.2
kg
1566
 Resting Metabolic Rate
RMR
1848
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
235
Thermic Effect of Food
0.15
TEF
185
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
2771
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
185
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2956
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
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
1.5 lbs/wk
to burn
to burn day
750
day intake
2206
2
2.0lbs/wk
7000
1000
1956

cunning(299)

3
The Cunningham Equation
190
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
 
122
Cunningham Equation
175
LBS
kg
83
140
#REF!
63.4920634920635
1.
(rule of thumb)
*20
*18
146
LBS in KG: divide by 2.2
80
mass
63
kg
138.6
lbs
2772
2495
kcal
+
fat%
0.09
(Enter with %-sign or 0.xx)
22
Fatmass
13.8
FM
5.7
kg
90
Fatfree mass
52.5
FFM
57.3
kg
1566
 Resting Metabolic Rate
RMR
1761
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
235
Thermic Effect of Food
TEF
176
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
2466
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
176
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2642
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
0.4
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
2
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
50
kcal
is 6.
Food energy required
4.
2692
kcal
(in Mega-Joule:)
11.25
(in 24h:)
3.12
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
1942
2
2.0lbs/wk
7000
1000
1692

cunning(291)

3
The Cunningham Equation
130
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
 
122
Cunningham Equation
155
LBS
kg
196
#REF!
88.8888888888889
1.
(rule of thumb)
*20
*18
205
LBS in KG: divide by 2.2
97.7
mass
71.6553
kg
157.6
lbs
3153
2838
kcal
+
fat%
0.17
(Enter with %-sign or 0.xx)
22
Fatmass
28.0
FM
12.2
kg
90
Fatfree mass
60.0
FFM
59.5
kg
1566
 Resting Metabolic Rate
RMR
1808
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
235
Thermic Effect of Food
TEF
181
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
2713
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
181
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2893
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
4.
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
1433
kcal
is 6.
Food energy required
4.
4327
kcal
(in Mega-Joule:)
18.09
(in 24h:)
5.02
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3577
2
2.0lbs/wk
7000
1000
3327

cunning(313)

3
The Cunningham Equation
130
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
 
122
Cunningham Equation
155
LBS
kg
196
#REF!
88.8888888888889
1.
(rule of thumb)
*20
*18
205
LBS in KG: divide by 2.2
97.7
mass
71.6553
kg
157.6
lbs
3153
2838
kcal
+
fat%
0.17
(Enter with %-sign or 0.xx)
22
Fatmass
28.0
FM
12.2
kg
90
Fatfree mass
60.0
FFM
59.5
kg
1566
 Resting Metabolic Rate
RMR
1808
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
235
Thermic Effect of Food
TEF
181
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
2713
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
181
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2893
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
4.
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
1433
kcal
is 6.
Food energy required
4.
4327
kcal
(in Mega-Joule:)
18.09
(in 24h:)
5.02
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3577
2
2.0lbs/wk
7000
1000
3327

cunning(312)

3
The Cunningham Equation
130
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
 
122
Cunningham Equation
155
LBS
kg
196
#REF!
88.8888888888889
1.
(rule of thumb)
*20
*18
205
LBS in KG: divide by 2.2
97.7
mass
71.6553
kg
157.6
lbs
3153
2838
kcal
+
fat%
0.17
(Enter with %-sign or 0.xx)
22
Fatmass
28.0
FM
12.2
kg
90
Fatfree mass
60.0
FFM
59.5
kg
1566
 Resting Metabolic Rate
RMR
1808
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
235
Thermic Effect of Food
TEF
181
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
2713
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
181
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2893
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
4.
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
1433
kcal
is 6.
Food energy required
4.
4327
kcal
(in Mega-Joule:)
18.09
(in 24h:)
5.02
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3577
2
2.0lbs/wk
7000
1000
3327

cunning(304)

3
The Cunningham Equation
190
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
 
150
Cunningham Equation
105
LBS
kg
130
#REF!
58.9569160997732
1.
(rule of thumb)
*20
*18
83
LBS in KG: divide by 2.2
83
mass
120
kg
264.0
lbs
5280
4752
kcal
+
fat%
14
(Enter with %-sign or 0.xx)
12
Fatmass
12.0
FM
1680.0
kg
90
Fatfree mass
60.0
FFM
-1560.0
kg
 
1566
 Resting Metabolic Rate
RMR
-33820
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
235
Thermic Effect of Food
TEF
-3382
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
-50730
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
-3382
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
-54112
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
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
720
kcal
is 6.
Food energy required
4.
-53392
kcal
(in Mega-Joule:)
-223.18
(in 24h:)
-61.93
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
-54142
2
2.0lbs/wk
7000
1000
-54392

cunning(311)

3
The Cunningham Equation
130
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
 
122
Cunningham Equation
155
LBS
kg
196
#REF!
88.8888888888889
1.
(rule of thumb)
*20
*18
205
LBS in KG: divide by 2.2
97.7
mass
71.6553
kg
157.6
lbs
3153
2838
kcal
+
fat%
0.17
(Enter with %-sign or 0.xx)
22
Fatmass
28.0
FM
12.2
kg
90
Fatfree mass
60.0
FFM
59.5
kg
1566
 Resting Metabolic Rate
RMR
1808
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
235
Thermic Effect of Food
TEF
181
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
2713
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
181
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2893
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
4.
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
1433
kcal
is 6.
Food energy required
4.
4327
kcal
(in Mega-Joule:)
18.09
(in 24h:)
5.02
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3577
2
2.0lbs/wk
7000
1000
3327

cunning(294)

3
The Cunningham Equation
190
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
 
122
Cunningham Equation
200
LBS
kg
105
248
#REF!
112.471655328798
1.
(rule of thumb)
*20
*18
175
LBS in KG: divide by 2.2
80
mass
112.727272727273
kg
248.0
lbs
4960
4464
kcal
+
fat%
0.15
(Enter with %-sign or 0.xx)
22
Fatmass
8.0
FM
16.9
kg
90
Fatfree mass
52.5
FFM
95.8
kg
1566
 Resting Metabolic Rate
RMR
2608
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
235
Thermic Effect of Food
TEF
261
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
3912
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
261
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
4173
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
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
507
kcal
is 6.
Food energy required
4.
4680
kcal
(in Mega-Joule:)
19.56
(in 24h:)
5.43
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3930
2
2.0lbs/wk
7000
1000
3680

cunning(301)

3
The Cunningham Equation
255
180
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
 
122
Cunningham Equation
180
LBS
kg
83
145
#REF!
65.7596371882086
1.
(rule of thumb)
*20
*18
51.5
LBS in KG: divide by 2.2
91
mass
91
kg
200.2
lbs
4004
3604
kcal
+
fat%
0.22
(Enter with %-sign or 0.xx)
25.6
Fatmass
13.8
FM
20.0
kg
90
Fatfree mass
52.5
FFM
71.0
kg
1566
 Resting Metabolic Rate
RMR
2062
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
235
Thermic Effect of Food
TEF
309
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
2886
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
309
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3195
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
0.5
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
273
kcal
is 6.
Food energy required
4.
3468
kcal
(in Mega-Joule:)
14.50
(in 24h:)
4.02
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2718
2
2.0lbs/wk
7000
1000
2468

cunning(289)

3
The Cunningham Equation
190
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
122
Cunningham Equation
140
LBS
kg
1672
197
#REF!
89.3424036281179
1.
(rule of thumb)
*20
*18
172
LBS in KG: divide by 2.2
186
mass
75.4
kg
165.9
lbs
3318
2986
kcal
+
fat%
11.00%
(Enter with %-sign or 0.xx)
22
Fatmass
30.0
FM
8.3
kg
90
Fatfree mass
163.0
FFM
67.1
kg
1566
 Resting Metabolic Rate
RMR
1976
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
235
Thermic Effect of Food
TEF
296
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
2964
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
296
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3261
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.
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
302
kcal
is 6.
Food energy required
4.
3563
kcal
(in Mega-Joule:)
14.89
(in 24h:)
4.13
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2813
2
2.0lbs/wk
7000
1000
2563

cunning(288)

3
The Cunningham Equation
190
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
122
Cunningham Equation
140
LBS
kg
1672
197
#REF!
89.3424036281179
1.
(rule of thumb)
*20
*18
172
LBS in KG: divide by 2.2
186
mass
hitler
kg
#VALUE!
lbs
#VALUE!
#VALUE!
kcal
+
fat%
40.00%
(Enter with %-sign or 0.xx)
22
Fatmass
30.0
FM
#VALUE!
kg
90
Fatfree mass
163.0
FFM
#VALUE!
kg
1566
 Resting Metabolic Rate
RMR
#VALUE!
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
235
Thermic Effect of Food
TEF
#VALUE!
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
#VALUE!
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
#VALUE!
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
#VALUE!
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
0.75
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
0
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
#VALUE!
kcal
is 6.
Food energy required
4.
#VALUE!
kcal
(in Mega-Joule:)
#VALUE!
(in 24h:)
#VALUE!
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
#VALUE!
2
2.0lbs/wk
7000
1000
#VALUE!

lm1

3
The Cunningham Equation
180
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
 
105
Cunningham Equation
224
LBS
kg
180
81.6
81.6326530612245
1.
65
(rule of thumb)
*20
*18
48
LBS in KG: divide by 2.2
84
mass
50
kg
130.0
lbs
2600
2340
kcal
+
fat%
18
(Enter with %-sign or 0.xx)
12
Fatmass
26.7
FM
900.0
kg
90
Fatfree mass
60.0
FFM
-850.0
kg
1566
 Resting Metabolic Rate
RMR
-18200
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
235
Thermic Effect of Food
TEF
-2730
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
-27300
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
-2730
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
-30030
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.
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
200
kcal
is 6.
Food energy required
4.
-29830
kcal
(in Mega-Joule:)
-124.69
(in 24h:)
-34.60
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
-30580
2
2.0lbs/wk
7000
1000
-30830

Sheet39

cunning(296)

3
d
190
150
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
d
122
Cunningham Equation
150
LBS
kg
83
d
155
#REF!
70.2947845804989
d
1.
(rule of thumb)
*20
*18
d
146
LBS in KG: divide by 2.2
85
mass
85
kg
187.0
lbs
3740
3366
kcal
d
d
fat%
0.17
(Enter with %-sign or 0.xx)
d
22
Fatmass
13.8
FM
14.5
kg
90
Fatfree mass
52.5
FFM
70.5
kg
1566
 Resting Metabolic Rate
RMR
2052
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
235
Thermic Effect of Food
TEF
205
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
3078
kcal
1.4- 1.5 for sedentary occupation without daily movement
ccxc
+ TEF
205
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3283
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
0.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
2
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
0
kcal
is 6.
Food energy required
4.
3283
kcal
(in Mega-Joule:)
13.72
(in 24h:)
3.81
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2533
2
2.0lbs/wk
7000
1000
2283

cunning(287)

3
The Cunningham Equation
190
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
122
Cunningham Equation
263
LBS
kg
1672
220
#REF!
99.7732426303855
1.
(rule of thumb)
*20
*18
172
LBS in KG: divide by 2.2
99.773
mass
99.773
kg
219.5
lbs
4390
3951
kcal
+
fat%
18.00%
(Enter with %-sign or 0.xx)
22
Fatmass
30.0
FM
18.0
kg
90
Fatfree mass
163.0
FFM
81.8
kg
1566
 Resting Metabolic Rate
RMR
2300
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
235
Thermic Effect of Food
TEF
230
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
3220
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
230
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3450
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
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
599
kcal
is 6.
Food energy required
4.
4048
kcal
(in Mega-Joule:)
16.92
(in 24h:)
4.70
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3298
2
2.0lbs/wk
7000
1000
3048

cunning(300)

3
The Cunningham Equation
177.5
150
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
 
122
Cunningham Equation
150
LBS
kg
83
227
#REF!
102.947845804989
1.
(rule of thumb)
*20
*18
200
LBS in KG: divide by 2.2
103
mass
80
kg
176.0
lbs
3520
3168
kcal
+
fat%
25.00%
(Enter with %-sign or 0.xx)
22
Fatmass
13.8
FM
20.0
kg
90
Fatfree mass
52.5
FFM
60.0
kg
1566
 Resting Metabolic Rate
RMR
1820
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
235
Thermic Effect of Food
TEF
182
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
2730
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
182
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2912
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
0.75
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
2
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
120
kcal
is 6.
Food energy required
4.
3032
kcal
(in Mega-Joule:)
12.67
(in 24h:)
3.52
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2282
2
2.0lbs/wk
7000
1000
2032

cunning(286)

3
The Cunningham Equation
190
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
122
Cunningham Equation
190
163
LBS
kg
167
163
#REF!
73.9229024943311
1.
(rule of thumb)
*20
*18
172
LBS in KG: divide by 2.2
100
mass
56.5
kg
124.3
lbs
2486
2237
kcal
+
fat%
28.00%
(Enter with %-sign or 0.xx)
22
Fatmass
30.0
FM
15.8
kg
90
Fatfree mass
163.0
FFM
40.7
kg
1566
 Resting Metabolic Rate
RMR
1395
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
235
Thermic Effect of Food
TEF
139
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
2092
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
139
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2232
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.
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
226
kcal
is 6.
Food energy required
4.
2458
kcal
(in Mega-Joule:)
10.27
(in 24h:)
2.85
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
1708
2
2.0lbs/wk
7000
1000
1458

cunning(292)

3
The Cunningham Equation
190
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
 
122
Cunningham Equation
106
LBS
kg
106
#REF!
48.0725623582766
1.
(rule of thumb)
*20
*18
205
LBS in KG: divide by 2.2
48.19
mass
56.5
kg
124.3
lbs
2486
2237
kcal
+
fat%
28
(Enter with %-sign or 0.xx)
22
Fatmass
13.8
FM
1582.0
kg
90
Fatfree mass
52.5
FFM
-1525.5
kg
1566
 Resting Metabolic Rate
RMR
-33061
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
235
Thermic Effect of Food
TEF
-4959
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
-49592
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
-4959
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
-54551
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.
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
226
kcal
is 6.
Food energy required
4.
-54325
kcal
(in Mega-Joule:)
-227.08
(in 24h:)
-63.02
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
-55075
2
2.0lbs/wk
7000
1000
-55325

cunning(284)

3
The Cunningham Equation
190
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
122
Cunningham Equation
190
190
LBS
kg
167
155
#REF!
70.2947845804989
1.
(rule of thumb)
*20
*18
172
LBS in KG: divide by 2.2
161
mass
82.0
kg
180.4
lbs
3608
3247
kcal
+
fat%
17.00%
(Enter with %-sign or 0.xx)
22
Fatmass
30.0
FM
13.9
kg
90
Fatfree mass
163.0
FFM
68.1
kg
1566
 Resting Metabolic Rate
RMR
1997
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.12
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
TEF
240
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
2996
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
240
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3236
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.
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
410
kcal
is 6.
Food energy required
4.
3646
kcal
(in Mega-Joule:)
15.24
(in 24h:)
4.23
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2896
2
2.0lbs/wk
7000
1000
2646

cunning(282)

3
The Cunningham Equation
165
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
122
Cunningham Equation
235
LBS
kg
168
155
#REF!
70.2947845804989
1.
(rule of thumb)
*20
*18
200
LBS in KG: divide by 2.2
165
mass
77.0
kg
169.4
lbs
3388
3049
kcal
+
fat%
13.70%
(Enter with %-sign or 0.xx)
22
Fatmass
22.0
FM
10.5
kg
90
Fatfree mass
163.0
FFM
66.5
kg
1566
 Resting Metabolic Rate
RMR
1962
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
235
Thermic Effect of Food
TEF
294
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
3139
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
294
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3433
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
2.
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
924
kcal
is 6.
Food energy required
4.
4357
kcal
(in Mega-Joule:)
18.21
(in 24h:)
5.05
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3607
2
2.0lbs/wk
7000
1000
3357

cunning(283)

3
The Cunningham Equation
165
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
122
Cunningham Equation
185
LBS
kg
170
170
#REF!
77.0975056689342
1.
(rule of thumb)
*20
*18
200
LBS in KG: divide by 2.2
161
mass
75.0
kg
165.0
lbs
3300
2970
kcal
+
fat%
9.00%
(Enter with %-sign or 0.xx)
22
Fatmass
22.0
FM
6.8
kg
90
Fatfree mass
163.0
FFM
68.2
kg
1566
 Resting Metabolic Rate
RMR
2002
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
235
Thermic Effect of Food
TEF
300
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
3202
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
300
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3503
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
4.
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
1200
kcal
is 6.
Food energy required
4.
4703
kcal
(in Mega-Joule:)
19.66
(in 24h:)
5.46
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3953
2
2.0lbs/wk
7000
1000
3703

cunning(293)

3
The Cunningham Equation
165
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
122
Cunningham Equation
120
LBS
kg
168
155
#REF!
70.2947845804989
1.
(rule of thumb)
*20
*18
200
LBS in KG: divide by 2.2
165
mass
77.0
kg
169.4
lbs
3388
3049
kcal
+
fat%
13.70%
(Enter with %-sign or 0.xx)
22
Fatmass
22.0
FM
10.5
kg
90
Fatfree mass
163.0
FFM
66.5
kg
1566
 Resting Metabolic Rate
RMR
1962
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
235
Thermic Effect of Food
TEF
294
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.9
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3728
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
294
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
4022
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
2.
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
924
kcal
is 6.
Food energy required
4.
4946
kcal
(in Mega-Joule:)
20.67
(in 24h:)
5.74
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
4196
2
2.0lbs/wk
7000
1000
3946

cunning(281)

3
The Cunningham Equation
180
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
122
Cunningham Equation
LBS
kg
227
287
#REF!
130.15873015873
1.
(rule of thumb)
*20
*18
200
LBS in KG: divide by 2.2
100
mass
130.2
kg
286.3
lbs
5727
5154
kcal
+
fat%
60.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
78.1
kg
90
Fatfree mass
114.5
FFM
52.1
kg
1566
 Resting Metabolic Rate
RMR
1645
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.12
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
TEF
197
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
2633
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
197
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2830
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
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.
2830
kcal
(in Mega-Joule:)
11.83
(in 24h:)
3.28
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2080
2
2.0lbs/wk
7000
1000
1830

cunning(298)

3
The Cunningham Equation
180
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
122
Cunningham Equation
LBS
kg
227
287
#REF!
130.15873015873
1.
(rule of thumb)
*20
*18
200
LBS in KG: divide by 2.2
100
mass
130.2
kg
286.3
lbs
5727
5154
kcal
+
fat%
60.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
78.1
kg
90
Fatfree mass
114.5
FFM
52.1
kg
1566
 Resting Metabolic Rate
RMR
1645
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.12
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
TEF
197
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
2633
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
197
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2830
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
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.
2830
kcal
(in Mega-Joule:)
11.83
(in 24h:)
3.28
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2080
2
2.0lbs/wk
7000
1000
1830

cunning(306)

3
The Cunningham Equation
180
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
122
Cunningham Equation
LBS
kg
227
287
#REF!
130.15873015873
1.
(rule of thumb)
*20
*18
200
LBS in KG: divide by 2.2
100
mass
130.2
kg
286.3
lbs
5727
5154
kcal
+
fat%
60.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
78.1
kg
90
Fatfree mass
114.5
FFM
52.1
kg
1566
 Resting Metabolic Rate
RMR
1645
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.12
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
TEF
197
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
2633
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
197
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2830
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
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.
2830
kcal
(in Mega-Joule:)
11.83
(in 24h:)
3.28
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2080
2
2.0lbs/wk
7000
1000
1830

cunning(305)

3
The Cunningham Equation
180
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
122
Cunningham Equation
LBS
kg
227
287
#REF!
130.15873015873
1.
(rule of thumb)
*20
*18
200
LBS in KG: divide by 2.2
100
mass
130.2
kg
286.3
lbs
5727
5154
kcal
+
fat%
60.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
78.1
kg
90
Fatfree mass
114.5
FFM
52.1
kg
1566
 Resting Metabolic Rate
RMR
1645
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.12
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
TEF
197
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
2633
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
197
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2830
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
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.
2830
kcal
(in Mega-Joule:)
11.83
(in 24h:)
3.28
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2080
2
2.0lbs/wk
7000
1000
1830

hh

cunning(297)

3
The Cunningham Equation
180
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
122
Cunningham Equation
LBS
kg
190
190
#REF!
86.1678004535147
1.
(rule of thumb)
*20
*18
200
LBS in KG: divide by 2.2
100
mass
130.2
kg
286.3
lbs
5727
5154
kcal
+
fat%
21.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
27.3
kg
90
Fatfree mass
226.2
FFM
102.8
kg
1566
 Resting Metabolic Rate
RMR
2762
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
235
Thermic Effect of Food
TEF
276
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
4419
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
276
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
4695
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
0
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
0
kcal
is 6.
Food energy required
4.
4695
kcal
(in Mega-Joule:)
19.63
(in 24h:)
5.45
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3945
2
2.0lbs/wk
7000
1000
3695

cunning(278)

3
The Cunningham Equation
180
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
122
Cunningham Equation
LBS
kg
290
100
#REF!
45.3514739229025
1.
(rule of thumb)
*20
*18
200
LBS in KG: divide by 2.2
200
mass
90.9
kg
200.0
lbs
4000
3600
kcal
+
fat%
25.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
22.7
kg
90
Fatfree mass
150.0
FFM
68.2
kg
1566
 Resting Metabolic Rate
RMR
2000
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
235
Thermic Effect of Food
TEF
300
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
3000
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
300
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3300
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.
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
455
kcal
is 6.
Food energy required
4.
3755
kcal
(in Mega-Joule:)
15.69
(in 24h:)
4.36
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3005
2
2.0lbs/wk
7000
1000
2755

cunning(277)

3
The Cunningham Equation
180
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
122
Cunningham Equation
LBS
kg
290
100
#REF!
45.3514739229025
1.
(rule of thumb)
*20
*18
68.1818181818182
205
LBS in KG: divide by 2.2
175
mass
75.0
kg
165.0
lbs
3300
2970
kcal
+
fat%
19.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
14.2
kg
90
Fatfree mass
133.7
FFM
60.8
kg
1566
 Resting Metabolic Rate
RMR
1836
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
235
Thermic Effect of Food
TEF
275
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
2938
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
275
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3214
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
0.75
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.
3383
kcal
(in Mega-Joule:)
14.14
(in 24h:)
3.92
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2633
2
2.0lbs/wk
7000
1000
2383

cunning(276)

3
The Cunningham Equation
180
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
122
Cunningham Equation
LBS
kg
290
100
#REF!
45.3514739229025
1.
(rule of thumb)
*20
*18
68.1818181818182
205
LBS in KG: divide by 2.2
175
mass
79.5
kg
174.9
lbs
3498
3148
kcal
+
fat%
1800.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
1431.0
kg
90
Fatfree mass
-2973.3
FFM
-1351.5
kg
1566
 Resting Metabolic Rate
RMR
-29233
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
235
Thermic Effect of Food
TEF
-4385
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
-43850
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
-4385
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
-48234
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.5
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
596
kcal
is 6.
Food energy required
4.
-47638
kcal
(in Mega-Joule:)
-199.13
(in 24h:)
-55.26
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
-48388
2
2.0lbs/wk
7000
1000
-48638

cunning(285)

3
The Cunningham Equation
190
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
 
122
Cunningham Equation
175
LBS
kg
83
185
#REF!
83.9002267573696
1.
(rule of thumb)
*20
*18
146
LBS in KG: divide by 2.2
80
mass
110
kg
242.0
lbs
4840
4356
kcal
+
fat%
0.09
(Enter with %-sign or 0.xx)
22
Fatmass
13.8
FM
9.9
kg
90
Fatfree mass
52.5
FFM
100.1
kg
1566
 Resting Metabolic Rate
RMR
2702
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
235
Thermic Effect of Food
TEF
270
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
4053
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
270
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
4324
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
4.
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
2200
kcal
is 6.
Food energy required
4.
6524
kcal
(in Mega-Joule:)
27.27
(in 24h:)
7.57
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
5774
2
2.0lbs/wk
7000
1000
5524

cunning(266)

3
The Cunningham Equation
180
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
122
Cunningham Equation
LBS
kg
145
145
#REF!
65.7596371882086
1.
(rule of thumb)
*20
*18
68.1818181818182
205
LBS in KG: divide by 2.2
145
mass
80.0
kg
176.0
lbs
3520
3168
kcal
+
fat%
16.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
12.8
kg
90
Fatfree mass
147.8
FFM
67.2
kg
1566
 Resting Metabolic Rate
RMR
1978
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
235
Thermic Effect of Food
TEF
297
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
2968
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
297
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3264
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
2.
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
960
kcal
is 6.
Food energy required
4.
4224
kcal
(in Mega-Joule:)
17.66
(in 24h:)
4.90
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3474
2
2.0lbs/wk
7000
1000
3224

cunning(265)

3
The Cunningham Equation
180
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
122
Cunningham Equation
LBS
kg
130
130
#REF!
58.9569160997732
1.
(rule of thumb)
*20
*18
68.1818181818182
205
LBS in KG: divide by 2.2
290
mass
60.0
kg
132.0
lbs
2640
2376
kcal
+
fat%
15.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
9.0
kg
90
Fatfree mass
112.2
FFM
51.0
kg
1566
 Resting Metabolic Rate
RMR
1622
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
235
Thermic Effect of Food
TEF
243
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
2433
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
243
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2676
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.5
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
450
kcal
is 6.
Food energy required
4.
3126
kcal
(in Mega-Joule:)
13.07
(in 24h:)
3.63
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2376
2
2.0lbs/wk
7000
1000
2126

cunning(279)

3
The Cunningham Equation
190
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
122
Cunningham Equation
190
190
LBS
kg
167
155
#REF!
70.2947845804989
1.
(rule of thumb)
*20
*18
172
LBS in KG: divide by 2.2
161
mass
82.0
kg
180.4
lbs
3608
3247
kcal
+
fat%
17.00%
(Enter with %-sign or 0.xx)
22
Fatmass
30.0
FM
13.9
kg
90
Fatfree mass
163.0
FFM
68.1
kg
1566
 Resting Metabolic Rate
RMR
1997
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.12
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
TEF
240
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
2996
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
240
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3236
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.
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
410
kcal
is 6.
Food energy required
4.
3646
kcal
(in Mega-Joule:)
15.24
(in 24h:)
4.23
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2896
2
2.0lbs/wk
7000
1000
2646

cunning(274)

3
The Cunningham Equation
180
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
122
Cunningham Equation
LBS
kg
15554546
1222
#REF!
554.195011337868
1.
(rule of thumb)
*20
*18
68.1818181818182
205
LBS in KG: divide by 2.2
290
mass
554.0
kg
1218.8
lbs
24376
21938
kcal
+
fat%
15.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
83.1
kg
90
Fatfree mass
1036.0
FFM
470.9
kg
1566
 Resting Metabolic Rate
RMR
10860
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
235
Thermic Effect of Food
TEF
1629
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
16290
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
1629
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
17919
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.5
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
4155
kcal
is 6.
Food energy required
4.
22074
kcal
(in Mega-Joule:)
92.27
(in 24h:)
25.61
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
21324
2
2.0lbs/wk
7000
1000
21074

cunning(262)

3
The Cunningham Equation
175
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
214
#REF!
97.0521541950113
1.
(rule of thumb)
*20
*18
68.1818181818182
205
LBS in KG: divide by 2.2
130
mass
60.0
kg
132.0
lbs
2640
2376
kcal
+
fat%
1200.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
720.0
kg
90
Fatfree mass
-1452.0
FFM
-660.0
kg
1566
 Resting Metabolic Rate
RMR
-14020
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.11
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
TEF
-1542
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
-22432
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
-1542
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
-23974
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.
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
240
kcal
is 6.
Food energy required
4.
-23734
kcal
(in Mega-Joule:)
-99.21
(in 24h:)
-27.53
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
-24484
2
2.0lbs/wk
7000
1000
-24734

cunning(263)

3
The Cunningham Equation
275
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
122
Cunningham Equation
LBS
kg
190
275
#REF!
124.716553287982
1.
(rule of thumb)
*20
*18
68.1818181818182
205
LBS in KG: divide by 2.2
205
mass
125.0
kg
275.0
lbs
5500
4950
kcal
fat%
29.00%
(Enter with %-sign or 0.xx)
22
Fatmass
20.0
FM
36.2
kg
90
Fatfree mass
195.3
FFM
88.8
kg
1566
 Resting Metabolic Rate
RMR
2452
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
235
Thermic Effect of Food
TEF
368
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
3924
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
368
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
4292
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
5.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
1
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
625
kcal
is 6.
Food energy required
4.
4917
kcal
(in Mega-Joule:)
20.55
(in 24h:)
5.70
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
4167
2
2.0lbs/wk
7000
1000
3917

matt

3
The Cunningham Equation
180
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
122
Cunningham Equation
LBS
kg
130
176
#REF!
79.8185941043084
1.
(rule of thumb)
*20
*18
68.1818181818182
205
LBS in KG: divide by 2.2
180
mass
79.8
kg
175.6
lbs
3512
3161
kcal
+
fat%
13.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
10.4
kg
90
Fatfree mass
152.8
FFM
69.4
kg
1566
 Resting Metabolic Rate
RMR
2028
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
235
Thermic Effect of Food
TEF
203
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
3244
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
203
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3447
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.5
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
718
kcal
is 6.
Food energy required
4.
4166
kcal
(in Mega-Joule:)
17.41
(in 24h:)
4.83
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3416
2
2.0lbs/wk
7000
1000
3166

cunning(270)

3
The Cunningham Equation
 
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
221
Cunningham Equation
LBS
kg
162
162
#REF!
73.469387755102
1.
(rule of thumb)
*20
*18
68.1818181818182
205
LBS in KG: divide by 2.2
81
mass
73.5
kg
161.6
lbs
3233
2909
kcal
+
fat%
25.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
18.4
kg
90
Fatfree mass
121.2
FFM
55.1
kg
1566
 Resting Metabolic Rate
RMR
1712
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.14
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
TEF
240
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
2397
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
240
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2637
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.5
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
661
kcal
is 6.
Food energy required
4.
3298
kcal
(in Mega-Joule:)
13.79
(in 24h:)
3.83
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2548
2
2.0lbs/wk
7000
1000
2298

cunning(280)

3
The Cunningham Equation
275
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
122
Cunningham Equation
LBS
kg
190
275
#REF!
124.716553287982
1.
(rule of thumb)
*20
*18
68.1818181818182
205
LBS in KG: divide by 2.2
205
mass
125.0
kg
275.0
lbs
5500
4950
kcal
fat%
29.00%
(Enter with %-sign or 0.xx)
22
Fatmass
20.0
FM
36.2
kg
90
Fatfree mass
195.3
FFM
88.8
kg
1566
 Resting Metabolic Rate
RMR
2452
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
235
Thermic Effect of Food
TEF
368
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
3924
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
368
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
4292
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
5.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
1
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
625
kcal
is 6.
Food energy required
4.
4917
kcal
(in Mega-Joule:)
20.55
(in 24h:)
5.70
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
4167
2
2.0lbs/wk
7000
1000
3917

cunning(264)

3
The Cunningham Equation
 
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
198
Cunningham Equation
LBS
kg
290
900
#REF!
73,2
1.
(rule of thumb)
*20
*18
68.1818181818182
205
LBS in KG: divide by 2.2
70
mass
62.0
kg
136.4
lbs
2728
2455
kcal
+
31.8181818181818
fat%
9.00%
(Enter with %-sign or 0.xx)
22
Fatmass
10.3
FM
5.6
kg
90
Fatfree mass
75.9
FFM
56.4
kg
1566
 Resting Metabolic Rate
1977
RMR
1741
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
235
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
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2612
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
174
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2786
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
0.43
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
7
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
187
kcal
is 6.
Food energy required
4.
2973
kcal
(in Mega-Joule:)
12.43
(in 24h:)
3.45
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2223
2
2.0lbs/wk
7000
1000
1973

cunning(275)

3
The Cunningham Equation
 
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
198
Cunningham Equation
LBS
kg
290
200
#REF!
73,2
1.
(rule of thumb)
*20
*18
68.1818181818182
205
LBS in KG: divide by 2.2
240
mass
78.2
kg
172.0
lbs
3441
3097
kcal
+
109.090909090909
fat%
12.00%
(Enter with %-sign or 0.xx)
22
Fatmass
10.3
FM
9.4
kg
90
Fatfree mass
75.9
FFM
68.8
kg
1566
 Resting Metabolic Rate
1977
RMR
2014
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
235
Thermic Effect of Food
TEF
302
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
3222
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
302
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3524
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
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.
3524
kcal
(in Mega-Joule:)
14.73
(in 24h:)
4.09
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2774
2
2.0lbs/wk
7000
1000
2524

cunning(267)

3
The Cunningham Equation
180
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
122
Cunningham Equation
LBS
kg
215
200
#REF!
90.702947845805
1.
(rule of thumb)
*20
*18
200
LBS in KG: divide by 2.2
200
mass
79.5
kg
175.0
lbs
3500
3150
kcal
+
fat%
40.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
31.8
kg
90
Fatfree mass
105.0
FFM
47.7
kg
1566
 Resting Metabolic Rate
RMR
1550
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.025
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
TEF
39
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
2325
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
39
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2364
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
0.75
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
0
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
30
kcal
is 6.
Food energy required
4.
2394
kcal
(in Mega-Joule:)
10.01
(in 24h:)
2.78
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
1644
2
2.0lbs/wk
7000
1000
1394

cunning(273)

3
The Cunningham Equation
 
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
201.5
Cunningham Equation
LBS
kg
290
185
#REF!
73,2
1.
(rule of thumb)
*20
*18
68.1818181818182
205
LBS in KG: divide by 2.2
160
mass
72.0
kg
158.4
lbs
3168
2851
kcal
+
72.7272727272727
fat%
14.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
10.1
kg
90
Fatfree mass
136.2
FFM
61.9
kg
1566
 Resting Metabolic Rate
RMR
1862
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
235
Thermic Effect of Food
TEF
186
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
2980
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
186
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3166
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
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
432
kcal
is 6.
Food energy required
4.
3598
kcal
(in Mega-Joule:)
15.04
(in 24h:)
4.17
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2848
2
2.0lbs/wk
7000
1000
2598

cunning(272)

3
The Cunningham Equation
 
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
201.5
Cunningham Equation
LBS
kg
290
163
#REF!
73,2
1.
(rule of thumb)
*20
*18
68.1818181818182
205
LBS in KG: divide by 2.2
163
mass
74.0
kg
162.8
lbs
3256
2930
kcal
+
74.0909090909091
fat%
12.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
8.9
kg
90
Fatfree mass
143.3
FFM
65.1
kg
1566
 Resting Metabolic Rate
RMR
1933
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
235
Thermic Effect of Food
TEF
193
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
3092
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
193
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3285
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
0.4
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
2
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
59
kcal
is 6.
Food energy required
4.
3345
kcal
(in Mega-Joule:)
13.98
(in 24h:)
3.88
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2595
2
2.0lbs/wk
7000
1000
2345

Sheet40

Sheet31

cunning(271)

3
The Cunningham Equation
 
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
201.5
Cunningham Equation
LBS
kg
290
165
#REF!
74.8299319727891
1.
(rule of thumb)
*20
*18
68.1818181818182
205
LBS in KG: divide by 2.2
175
mass
79.5
kg
174.9
lbs
3498
3148
kcal
+
fat%
1800.00%
(Enter with %-sign or 0.xx)
22
Fatmass
101.0
FM
1431.0
kg
90
Fatfree mass
-2973.3
FFM
-1351.5
kg
1566
 Resting Metabolic Rate
RMR
-29233
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
235
Thermic Effect of Food
TEF
-4385
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
-46773
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
-4385
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
-51158
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.5
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
596
kcal
is 6.
Food energy required
4.
-50562
kcal
(in Mega-Joule:)
-211.35
(in 24h:)
-58.65
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
-51312
2
2.0lbs/wk
7000
1000
-51562

cunning(261)

3
The Cunningham Equation
162
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
122
Cunningham Equation
LBS
kg
190
150
#REF!
68.0272108843537
1.
(rule of thumb)
*20
*18
68.1818181818182
150
LBS in KG: divide by 2.2
220
mass
100.0
kg
220.0
lbs
4400
3960
kcal
fat%
14.00%
(Enter with %-sign or 0.xx)
22
Fatmass
20.0
FM
14.0
kg
90
Fatfree mass
189.2
FFM
86.0
kg
1566
 Resting Metabolic Rate
RMR
2392
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
235
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
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3588
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
239
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3827
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.
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
400
kcal
is 6.
Food energy required
4.
4227
kcal
(in Mega-Joule:)
17.67
(in 24h:)
4.90
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3477
2
2.0lbs/wk
7000
1000
3227

cunning(259)

3
The Cunningham Equation
162
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
122
Cunningham Equation
LBS
kg
190
165
#REF!
74.8299319727891
1.
(rule of thumb)
*20
*18
68.1818181818182
150
LBS in KG: divide by 2.2
mass
74.0
kg
162.8
lbs
3256
2930
kcal
fat%
5.00%
(Enter with %-sign or 0.xx)
22
Fatmass
8.1
FM
3.7
kg
90
Fatfree mass
154.7
FFM
70.3
kg
1566
 Resting Metabolic Rate
RMR
2047
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
235
Thermic Effect of Food
TEF
307
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
3275
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
307
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3582
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
1
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
74
kcal
is 6.
Food energy required
4.
3656
kcal
(in Mega-Joule:)
15.28
(in 24h:)
4.24
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2906
2
2.0lbs/wk
7000
1000
2656

Mine1

201.5

cunning(258)

3
The Cunningham Equation
162
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
122
Cunningham Equation
LBS
kg
190
165
#REF!
74.8299319727891
1.
(rule of thumb)
*20
*18
68.1818181818182
150
LBS in KG: divide by 2.2
mass
75.0
kg
165.0
lbs
3300
2970
kcal
fat%
20.00%
(Enter with %-sign or 0.xx)
22
Fatmass
33.0
FM
15.0
kg
90
Fatfree mass
132.0
FFM
60.0
kg
1566
 Resting Metabolic Rate
RMR
1820
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
235
Thermic Effect of Food
TEF
273
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
2912
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
273
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3185
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
1
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
75
kcal
is 6.
Food energy required
4.
3260
kcal
(in Mega-Joule:)
13.63
(in 24h:)
3.78
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2510
2
2.0lbs/wk
7000
1000
2260

cunning(269)

3
The Cunningham Equation
162
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
122
Cunningham Equation
LBS
kg
190
165
#REF!
74.8299319727891
1.
(rule of thumb)
*20
*18
68.1818181818182
150
LBS in KG: divide by 2.2
mass
75.0
kg
165.0
lbs
3300
2970
kcal
fat%
20.00%
(Enter with %-sign or 0.xx)
22
Fatmass
33.0
FM
15.0
kg
90
Fatfree mass
132.0
FFM
60.0
kg
1566
 Resting Metabolic Rate
RMR
1820
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
235
Thermic Effect of Food
TEF
273
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
2912
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
273
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3185
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
1
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
75
kcal
is 6.
Food energy required
4.
3260
kcal
(in Mega-Joule:)
13.63
(in 24h:)
3.78
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2510
2
2.0lbs/wk
7000
1000
2260

cunning(253)

3
The Cunningham Equation
162
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
117
Cunningham Equation
LBS
kg
214
#REF!
97.0521541950113
1.
(rule of thumb)
*20
*18
87.5909090909091
191
LBS in KG: divide by 2.2
mass
97.0
kg
213.4
lbs
4268
3841
kcal
fat%
30.00%
(Enter with %-sign or 0.xx)
22
Fatmass
64.0
FM
29.1
kg
90
Fatfree mass
149.4
FFM
67.9
kg
1566
 Resting Metabolic Rate
RMR
1994
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
235
Thermic Effect of Food
TEF
199
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
2791
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
199
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2991
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
0.4
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
194
kcal
is 6.
Food energy required
4.
3185
kcal
(in Mega-Joule:)
13.31
(in 24h:)
3.69
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2435
2
2.0lbs/wk
7000
1000
2185

cunning(254)

3
The Cunningham Equation
162
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
122
Cunningham Equation
LBS
kg
195
#REF!
88.4353741496599
1.
(rule of thumb)
*20
*18
87.5909090909091
195
LBS in KG: divide by 2.2
mass
89.0
kg
195.8
lbs
3916
3524
kcal
fat%
10.00%
(Enter with %-sign or 0.xx)
22
Fatmass
19.6
FM
8.9
kg
90
Fatfree mass
176.2
FFM
80.1
kg
1566
 Resting Metabolic Rate
RMR
2262
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
235
Thermic Effect of Food
TEF
226
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
3393
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
226
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3620
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.5
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
801
kcal
is 6.
Food energy required
4.
4421
kcal
(in Mega-Joule:)
18.48
(in 24h:)
5.13
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
3671
2
2.0lbs/wk
7000
1000
3421

cunning(248)

3
The Cunningham Equation
178
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
122
Cunningham Equation
LBS
kg
185
200
#REF!
90.702947845805
1.
(rule of thumb)
*20
*18
68.1818181818182
200
LBS in KG: divide by 2.2
50
mass
71.5
kg
157.3
lbs
3146
2831
kcal
fat%
29.00%
(Enter with %-sign or 0.xx)
22
Fatmass
20.0
FM
20.7
kg
90
Fatfree mass
111.7
FFM
50.8
kg
1566
 Resting Metabolic Rate
RMR
1617
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
235
Thermic Effect of Food
TEF
243
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.55
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2506
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
243
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2749
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
0.39285714285714
0.64285714285714
duration
1.1
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
393
kcal
is 6.
Food energy required
4.
3142
kcal
(in Mega-Joule:)
13.13
(in 24h:)
3.64
Wh
1.5 lbs/wk
to burn
5250
to burn day
750
day intake
2392
2
2.0lbs/wk
7000
1000
2142

cunning(250)

3
The Cunningham Equation
162
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
122
Cunningham Equation
177
LBS
kg
150
#REF!
170
1.
(rule of thumb)
*20
*18
45.45
LBS in KG: divide by 2.2
mass
71.0
kg
156.2
lbs
3124
2812
kcal
fat%
14.00%
(Enter with %-sign or 0.xx)
22
Fatmass
FM
9.9
kg
90
Fatfree mass
FFM
61.1
kg
1200
 Resting Metabolic Rate
RMR
1843
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
235
Thermic Effect of Food
TEF
276
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
2581
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
276
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2857
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
426
kcal
is 6.
Food energy required
4.
3283
kcal
(in Mega-Joule:)
13.72
(in 24h:)
3.81
Wh
2

cunning(302)

3
The Cunningham Equation
162
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
122
Cunningham Equation
177
LBS
kg
150
#REF!
170
1.
(rule of thumb)
*20
*18
45.45
LBS in KG: divide by 2.2
mass
71.0
kg
156.2
lbs
3124
2812
kcal
fat%
14.00%
(Enter with %-sign or 0.xx)
22
Fatmass
FM
9.9
kg
90
Fatfree mass
FFM
61.1
kg
1200
 Resting Metabolic Rate
RMR
1843
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
235
Thermic Effect of Food
TEF
276
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
2581
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
276
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2857
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
426
kcal
is 6.
Food energy required
4.
3283
kcal
(in Mega-Joule:)
13.72
(in 24h:)
3.81
Wh
2

cunning(252)

3
The Cunningham Equation
162
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
122
Cunningham Equation
LBS
kg
170
#REF!
170
1.
(rule of thumb)
*20
*18
45.45
LBS in KG: divide by 2.2
mass
77.3
kg
170.0
lbs
3400
3060
kcal
fat%
15.00%
(Enter with %-sign or 0.xx)
22
Fatmass
FM
11.6
kg
90
Fatfree mass
FFM
65.7
kg
1200
 Resting Metabolic Rate
RMR
1945
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
235
Thermic Effect of Food
TEF
194
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
2917
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
194
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3112
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
464
kcal
is 6.
Food energy required
4.
3576
kcal
(in Mega-Joule:)
14.95
(in 24h:)
4.15
Wh
2

cunning(247)

3
The Cunningham Equation
215
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
122
Cunningham Equation
177
LBS
kg
145
#REF!
65.7596371882086
1.
(rule of thumb)
*20
*18
215
LBS in KG: divide by 2.2
mass
81.8
kg
180.0
lbs
3600
3240
kcal
fat%
5.00%
(Enter with %-sign or 0.xx)
77
Fatmass
FM
4.1
kg
90
Fatfree mass
FFM
77.7
kg
1566
 Resting Metabolic Rate
RMR
2210
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.2
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
TEF
442
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
3536
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
442
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3978
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
4.
fract h
(how many hours, or less, of exercise, in fractions of hours)
Methabolic effect of training
MET
2
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
655
kcal
is 6.
Food energy required
4.
4633
kcal
(in Mega-Joule:)
19.36
(in 24h:)
5.37
Wh
2

cunning(245)

3
The Cunningham Equation
215
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
122
Cunningham Equation
LBS
kg
190
190
#REF!
86.1678004535147
1.
(rule of thumb)
*20
*18
215
LBS in KG: divide by 2.2
mass
78
kg
171.6
lbs
3432
3089
kcal
fat%
17.00%
(Enter with %-sign or 0.xx)
22
Fatmass
FM
13.3
kg
90
Fatfree mass
FFM
64.7
kg
1566
 Resting Metabolic Rate
RMR
1924
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
235
Thermic Effect of Food
TEF
289
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.45
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2790
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
289
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3079
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
0
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
0
kcal
is 6.
Food energy required
4.
3079
kcal
(in Mega-Joule:)
12.87
(in 24h:)
3.57
Wh
2

cunning(241)

3
The Cunningham Equation
122
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
122
Cunningham Equation
123
LBS
kg
230
#REF!
104.308390022676
1.
(rule of thumb)
*20
*18
112
LBS in KG: divide by 2.2
mass
75.0
kg
165.0
lbs
3300
2970
kcal
fat%
13.70%
(Enter with %-sign or 0.xx)
22
Fatmass
FM
10.3
kg
90
Fatfree mass
FFM
64.7
kg
1566
 Resting Metabolic Rate
RMR
1924
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
235
Thermic Effect of Food
TEF
192
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
3078
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
192
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3271
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
450
kcal
is 6.
Food energy required
4.
3721
kcal
(in Mega-Joule:)
15.55
(in 24h:)
4.32
Wh
2

k1

mySheet

3
The Cunningham Equation
122
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
122
Cunningham Equation
130
LBS
kg
130
59.1
58.9569160997732
1.
(rule of thumb)
*20
*18
112
LBS in KG: divide by 2.2
mass
59.0
kg
130.0
lbs
2600
2340
kcal
fat%
20.00%
(Enter with %-sign or 0.xx)
22
Fatmass
FM
11.8
kg
90
Fatfree mass
FFM
47.2
kg
1566
 Resting Metabolic Rate
RMR
1538
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
235
Thermic Effect of Food
TEF
231
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.55
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2385
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
231
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2615
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.5
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
531
kcal
is 6.
Food energy required
4.
3146
kcal
(in Mega-Joule:)
13.15
(in 24h:)
3.65
Wh
2

cunning(260)

3
The Cunningham Equation
122
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
122
Cunningham Equation
123
LBS
kg
230
#REF!
104.308390022676
1.
(rule of thumb)
*20
*18
112
LBS in KG: divide by 2.2
mass
75.0
kg
165.0
lbs
3300
2970
kcal
fat%
13.70%
(Enter with %-sign or 0.xx)
22
Fatmass
FM
10.3
kg
90
Fatfree mass
FFM
64.7
kg
1566
 Resting Metabolic Rate
RMR
1924
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
235
Thermic Effect of Food
TEF
192
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
3078
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
192
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3271
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
450
kcal
is 6.
Food energy required
4.
3721
kcal
(in Mega-Joule:)
15.55
(in 24h:)
4.32
Wh
2

Sheet27

cunning(242)

3
The Cunningham Equation
135
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
195
Cunningham Equation
210
LBS
kg
112
#REF!
50.7936507936508
1.
(rule of thumb)
*20
*18
360
LBS in KG: divide by 2.2
mass
80.0
kg
176.0
lbs
3520
3168
kcal
fat%
16.00%
(Enter with %-sign or 0.xx)
22
Fatmass
FM
12.8
kg
90
Fatfree mass
FFM
67.2
kg
1566
 Resting Metabolic Rate
RMR
1978
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
235
Thermic Effect of Food
TEF
297
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
2968
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
297
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3264
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
480
kcal
is 6.
Food energy required
4.
3744
kcal
(in Mega-Joule:)
15.65
(in 24h:)
4.34
Wh
2

cunning(240)

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
184
#REF!
83.4467120181406
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
83.5
kg
183.7
lbs
3674
3307
kcal
fat%
28.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
23.4
kg
Fatfree mass
FFM
60.1
kg
 Resting Metabolic Rate
RMR
1823
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
182
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
2552
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
182
1.5- 1.6 for sedentary occupation with daily movement
RMR+N+TEF
2734
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
1
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
84
kcal
is 6.
Food energy required
4.
2817
kcal
(in Mega-Joule:)
11.78
(in 24h:)
3.27
Wh
2

cunning(246)

3
The Cunningham Equation
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
#REF!
95.2380952380952
1.
(rule of thumb)
*20
*18
LBS in KG: divide by 2.2
mass
95.5
kg
210.0
lbs
4200
3780
kcal
fat%
2600.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
2481.7
kg
Fatfree mass
FFM
-2386.3
kg
 Resting Metabolic Rate
RMR
-51998
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
1.3
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
-67597
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
-83196
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
-67597
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
-150793
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
5
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
477
kcal
is 6.
Food energy required
4.
-150316
kcal
(in Mega-Joule:)
-628.32
(in 24h:)
-174.37
Wh
2

cunning(239)

3
The Cunningham Equation
136
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
159
Cunningham Equation
233
LBS
kg
175
#REF!
1.
(rule of thumb)
*20
*18
77.27
LBS in KG: divide by 2.2
mass
105.9
kg
233.0
lbs
4660
4194
kcal
fat%
15.00%
(Enter with %-sign or 0.xx)
36.5
Fatmass
FM
15.9
kg
48.5
Fatfree mass
FFM
90.0
kg
1566
 Resting Metabolic Rate
RMR
2480
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
235
Thermic Effect of Food
TEF
248
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
3969
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
248
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
4217
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
635
kcal
is 6.
Food energy required
4.
4852
kcal
(in Mega-Joule:)
20.28
(in 24h:)
5.63
Wh
2

cunning(235)

120
3
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
120
176
Cunningham Equation
LBS
kg
0
176
#REF!
1.
(rule of thumb)
*20
*18
87
68.1818181818182
LBS in KG: divide by 2.2
mass
75.0
kg
165.0
lbs
3300
2970
kcal
fat%
23.80%
(Enter with %-sign or 0.xx)
34
Fatmass
FM
17.8
kg
140.25
Fatfree mass
FFM
57.2
kg
1.6
 Resting Metabolic Rate
RMR
1757
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
0.12
Thermic Effect of Food
TEF
176
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.56
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2741
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
176
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2917
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.5
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
675
kcal
is 6.
Food energy required
4.
3592
kcal
(in Mega-Joule:)
15.02
(in 24h:)
4.17
Wh
2

cunning(230)

3
The Cunningham Equation
164
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
164
Cunningham Equation
LBS
kg
126
#REF!
57.1428571428571
1.
(rule of thumb)
*20
*18
6.8
LBS in KG: divide by 2.2
mass
57.2
kg
125.8
lbs
2517
2265
kcal
fat%
19.00%
(Enter with %-sign or 0.xx)
16
Fatmass
FM
10.9
kg
90
Fatfree mass
FFM
46.3
kg
1566
 Resting Metabolic Rate
RMR
1519
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
235
Thermic Effect of Food
TEF
228
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.55
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
2355
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
228
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
2583
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
343
kcal
is 6.
Food energy required
4.
2926
kcal
(in Mega-Joule:)
12.23
(in 24h:)
3.39
Wh
2

cunning(243)

120
3
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
120
150
Cunningham Equation
LBS
kg
0
136
#REF!
1.
(rule of thumb)
*20
*18
87
68.1818181818182
LBS in KG: divide by 2.2
mass
61.8
kg
136.0
lbs
2720
2448
kcal
fat%
1700.00%
(Enter with %-sign or 0.xx)
34
Fatmass
FM
1050.8
kg
140.25
Fatfree mass
FFM
-989.0
kg
1.6
 Resting Metabolic Rate
RMR
-21257
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
1.5
(roughly 1g/lb of body weight), for a high protein diet your factor
0.12
Thermic Effect of Food
TEF
-31886
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.7
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
-36137
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
-31886
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
-68023
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.5
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
556
kcal
is 6.
Food energy required
4.
-67466
kcal
(in Mega-Joule:)
-282.01
(in 24h:)
-78.26
Wh
2

cunning(251)

3
The Cunningham Equation
162
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
122
Cunningham Equation
LBS
kg
230
#REF!
104.308390022676
1.
(rule of thumb)
*20
*18
124
LBS in KG: divide by 2.2
mass
70.0
kg
154.0
lbs
3080
2772
kcal
fat%
10.00%
(Enter with %-sign or 0.xx)
22
Fatmass
FM
7.0
kg
90
Fatfree mass
FFM
63.0
kg
1566
 Resting Metabolic Rate
RMR
1886
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.13
(roughly 1g/lb of body weight), for a high protein diet your factor
235
Thermic Effect of Food
TEF
245
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
2829
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
245
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
3074
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
3.
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
1050
kcal
is 6.
Food energy required
4.
4124
kcal
(in Mega-Joule:)
17.24
(in 24h:)
4.78
Wh
2

cunning(244)

120
3
The Cunningham Equation
Weight
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120
150
Cunningham Equation
LBS
kg
0
136
#REF!
1.
(rule of thumb)
*20
*18
87
68.1818181818182
LBS in KG: divide by 2.2
mass
61.8
kg
136.0
lbs
2720
2448
kcal
fat%
1700.00%
(Enter with %-sign or 0.xx)
34
Fatmass
FM
1050.8
kg
140.25
Fatfree mass
FFM
-989.0
kg
1.6
 Resting Metabolic Rate
RMR
-21257
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
1.5
(roughly 1g/lb of body weight), for a high protein diet your factor
0.12
Thermic Effect of Food
TEF
-31886
kcal
will be 0.15 (roughly 1.5 g/lb of body weight) .
 Non Exercise Activity Thermogenesis
3.
NEAT
1.7
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
-36137
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
-31886
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
-68023
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.5
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
556
kcal
is 6.
Food energy required
4.
-67466
kcal
(in Mega-Joule:)
-282.01
(in 24h:)
-78.26
Wh
2

Sheet666

cunning(234)

120
3
The Cunningham Equation
Weight
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120
120
Cunningham Equation
LBS
kg
0
240
#REF!
1.
(rule of thumb)
*20
*18
87
59.0909090909091
LBS in KG: divide by 2.2
mass
54.4
kg
119.7
lbs
2394
2154
kcal
fat%
20.00%
(Enter with %-sign or 0.xx)
34
Fatmass
FM
10.9
kg
140.25
Fatfree mass
FFM
43.5
kg
1.6
 Resting Metabolic Rate
RMR
1457
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
1.5
(roughly 1g/lb of body weight), for a high protein diet your factor
0.12
Thermic Effect of Food
TEF
2186
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
2332
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
2186
1.5- 1.6 for sedentary occupation with daily movement
1
RMR+N+TEF
4518
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
2.4
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
392
kcal
is 6.
Food energy required
4.
4910
kcal
(in Mega-Joule:)
20.52
(in 24h:)
5.70
Wh
2

cunning(233)

220
3
The Cunningham Equation
Weight
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176
118
Cunningham Equation
LBS
kg
179
192
#REF!
1.
(rule of thumb)
*20
*18
80
105.454545454545
LBS in KG: divide by 2.2
mass
80.0
kg
176.0
lbs
3520
3168
kcal
fat%
10.00%
(Enter with %-sign or 0.xx)
13
Fatmass
FM
8.0
kg
140.25
Fatfree mass
FFM
72.0
kg
 Resting Metabolic Rate
RMR
2084
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
104
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
2501
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
104
1.5- 1.6 for sedentary occupation with daily movement
0
RMR+N+TEF
2605
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
4
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
320
kcal
is 6.
Food energy required
4.
2925
kcal
(in Mega-Joule:)
12.23
(in 24h:)
3.39
Wh
2

Sheet18

198

cunning(161)

230
3
The Cunningham Equation
Weight
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245
150
Cunningham Equation
LBS
kg
200
193.6
#REF!
1.
(rule of thumb)
*20
*18
127.272727272727
105.454545454545
LBS in KG: divide by 2.2
mass
90.0
kg
198.0
lbs
3960
3564
kcal
fat%
17.70%
(Enter with %-sign or 0.xx)
24.75
Fatmass
FM
15.9
kg
140.25
Fatfree mass
FFM
74.1
kg
 Resting Metabolic Rate
RMR
2130
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
319
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
3194
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
319
1.5- 1.6 for sedentary occupation with daily movement
0
RMR+N+TEF
3514
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
6
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
1080
kcal
is 6.
Food energy required
4.
4594
kcal
(in Mega-Joule:)
19.20
(in 24h:)
5.33
Wh
2

cunning(227)

167
3
The Cunningham Equation
Weight
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245
Cunningham Equation
LBS
kg
140
#REF!
1.
(rule of thumb)
*20
*18
63.5
63.5
LBS in KG: divide by 2.2
mass
69.8
kg
153.7
lbs
3073
2766
kcal
fat%
15.00%
(Enter with %-sign or 0.xx)
19
Fatmass
FM
10.5
kg
181
Fatfree mass
FFM
59.4
kg
 Resting Metabolic Rate
RMR
1806
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
181
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
2709
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
181
1.5- 1.6 for sedentary occupation with daily movement
0
RMR+N+TEF
2890
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
4
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
140
kcal
is 6.
Food energy required
4.
3030
kcal
(in Mega-Joule:)
12.66
(in 24h:)
3.51
Wh
2

cunning 233

Medium

cunning(232)

118
3
The Cunningham Equation
Weight
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118
Cunningham Equation
LBS
kg
180
180
#REF!
1.
(rule of thumb)
*20
*18
118
118
LBS in KG: divide by 2.2
mass
80.0
kg
176.0
lbs
3520
3168
kcal
fat%
1400.00%
(Enter with %-sign or 0.xx)
16
Fatmass
FM
1120.0
kg
102
Fatfree mass
FFM
-1040.0
kg
 Resting Metabolic Rate
RMR
-22380
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
-2238
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
-33570
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
-2238
1.5- 1.6 for sedentary occupation with daily movement
0
RMR+N+TEF
-35808
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
0.8
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
384
kcal
is 6.
Food energy required
4.
-35424
kcal
(in Mega-Joule:)
-148.07
(in 24h:)
-41.09
Wh
2

cunning(231)

230
3
The Cunningham Equation
Weight
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Cunningham Equation
LBS
kg
205
205
#REF!
1.
(rule of thumb)
*20
*18
118
LBS in KG: divide by 2.2
mass
67.1
kg
147.6
lbs
2952
2657
kcal
fat%
15.00%
(Enter with %-sign or 0.xx)
Fatmass
FM
10.1
kg
Fatfree mass
FFM
57.0
kg
 Resting Metabolic Rate
RMR
1755
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
263
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
2808
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
263
1.5- 1.6 for sedentary occupation with daily movement
0
RMR+N+TEF
3071
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
0.7
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
282
kcal
is 6.
Food energy required
4.
3353
kcal
(in Mega-Joule:)
14.01
(in 24h:)
3.89
Wh
2

cunning(229)

195
3
The Cunningham Equation
Weight
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245
130
Cunningham Equation
LBS
kg
185
220
#REF!
1.
(rule of thumb)
*20
*18
75
105.454545454545
LBS in KG: divide by 2.2
mass
55.0
kg
121.0
lbs
2420
2178
kcal
fat%
5.00%
(Enter with %-sign or 0.xx)
15
Fatmass
FM
2.8
kg
140.25
Fatfree mass
FFM
52.2
kg
 Resting Metabolic Rate
RMR
1650
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.25
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
412
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
2639
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
412
1.5- 1.6 for sedentary occupation with daily movement
0
RMR+N+TEF
3052
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.5
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
330
kcal
is 6.
Food energy required
4.
3382
kcal
(in Mega-Joule:)
14.13
(in 24h:)
3.92
Wh
2

cunning(238)

195
3
The Cunningham Equation
Weight
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245
130
Cunningham Equation
LBS
kg
185
220
#REF!
1.
(rule of thumb)
*20
*18
75
105.454545454545
LBS in KG: divide by 2.2
mass
92.1
kg
202.6
lbs
4052
3647
kcal
fat%
15.00%
(Enter with %-sign or 0.xx)
15
Fatmass
FM
13.8
kg
140.25
Fatfree mass
FFM
78.3
kg
 Resting Metabolic Rate
RMR
2222
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
1.5
<-------------
1.2- 1.3 for bed- or chair-ridden individuals
RMR+NEAT
3333
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
222
1.5- 1.6 for sedentary occupation with daily movement
0
RMR+N+TEF
3556
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
4
<------------
For intense free weight lifting the Metabolic Effect of Training (MET)
Exercise Related Activity Thermogenesis
ERAT
0
kcal
is 6.
Food energy required
4.
3556
kcal
(in Mega-Joule:)
14.86
(in 24h:)
4.12
Wh
2

cunning(237)

195
3
The Cunningham Equation
Weight
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245
227
Cunningham Equation
LBS
kg
185
227
#REF!
1.
(rule of thumb)
*20
*18
75
103.181818181818
LBS in KG: divide by 2.2
mass
88.0
kg
193.6
lbs
3872
3485
kcal
fat%
23.00%
(Enter with %-sign or 0.xx)
15
Fatmass
FM
20.2
kg
140.25
Fatfree mass
FFM
67.8
kg
 Resting Metabolic Rate
RMR
1991
kcal
If you eat a moderate protein diet your factor will be 0.10
2.
factor
0.08
(roughly 1g/lb of body weight), for a high protein diet your factor
Thermic Effect of Food
TEF
159
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
2588
kcal
1.4- 1.5 for sedentary occupation without daily movement
+ TEF
159
1.5- 1.6 for sedentary occupation with daily movement
0
RMR+N+TEF
2747
kcal
1.6- 1.7 for occupation with prolonged standing
1.9-2.1 for strenuous work
duration
1.25
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
517
kcal
is 6.
Food energy required
4.
3264
kcal
(in Mega-Joule:)
13.64
(in 24h:)