cunning(328)
Sheet43
cunning(324)
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3
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The Cunningham Equation
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200
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If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
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copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
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234
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Cunningham Equation
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LBS
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kg
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209
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#REF!
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94.7845804988662
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1.
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(rule of thumb)
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*20
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*18
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58
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LBS in KG: divide by 2.2
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mass
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79.2
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kg
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174.2
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lbs
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3485
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3136
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kcal
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+
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fat%
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0.2
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(Enter with %-sign or 0.xx)
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12
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Fatmass
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FM
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15.8
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kg
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90
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Fatfree mass
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FFM
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63.4
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kg
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200
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Resting Metabolic Rate
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RMR
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1894
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kcal
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If you eat a moderate protein diet your factor will be 0.10
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2.
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factor
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0.1
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(roughly 1g/lb of body weight), for a high protein diet your factor
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235
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Thermic Effect of Food
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0.1
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TEF
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189
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kcal
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will be 0.15 (roughly 1.5 g/lb of body weight) .
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Non Exercise Activity Thermogenesis
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3.
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NEAT
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1.5
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<-------------
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1.2- 1.3 for bed- or chair-ridden individuals
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RMR+NEAT
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2841
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kcal
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1.4- 1.5 for sedentary occupation without daily movement
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+ TEF
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189
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1.5- 1.6 for sedentary occupation with daily movement
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1
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RMR+N+TEF
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3030
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kcal
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1.6- 1.7 for occupation with prolonged standing
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1.9-2.1 for strenuous work
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0.39285714285714
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0.64285714285714
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duration
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6.
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fract h
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(how many hours, or less, of exercise, in fractions of hours)
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Methabolic effect of training
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MET
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4
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<------------
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For intense free weight lifting the Metabolic Effect of Training (MET)
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Exercise Related Activity Thermogenesis
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ERAT
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1901
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kcal
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is 6.
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Food energy required
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4.
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4931
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kcal
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(in Mega-Joule:)
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20.61
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(in 24h:)
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5.72
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Wh
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1.5 lbs/wk
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to burn
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to burn day
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750
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day intake
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4181
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2
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2.0lbs/wk
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7000
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1000
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3931
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cunning(322)
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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
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|
Cunningham Equation
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LBS
|
kg
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#REF!
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0
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1.
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(rule of thumb)
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*20
|
*18
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197
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|
LBS in KG: divide by 2.2
|
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|
mass
|
46.5
|
kg
|
102.3
|
lbs
|
2046
|
1841
|
kcal
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+
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fat%
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18.00%
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(Enter with %-sign or 0.xx)
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12
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Fatmass
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FM
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8.4
|
kg
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90
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Fatfree mass
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FFM
|
38.1
|
kg
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1566
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|
Resting Metabolic Rate
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RMR
|
1339
|
kcal
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If you eat a moderate protein diet your factor will be 0.10
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|
|
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|
|
2.
|
factor
|
0.1
|
|
(roughly 1g/lb of body weight), for a high protein diet your factor
|
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|
235
|
|
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|
|
Thermic Effect of Food
|
0.1
|
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TEF
|
134
|
kcal
|
will be 0.15 (roughly 1.5 g/lb of body weight) .
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Non Exercise Activity Thermogenesis
|
|
3.
|
NEAT
|
1.5
|
<-------------
|
1.2- 1.3 for bed- or chair-ridden individuals
|
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RMR+NEAT
|
2008
|
kcal
|
1.4- 1.5 for sedentary occupation without daily movement
|
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+ TEF
|
134
|
|
1.5- 1.6 for sedentary occupation with daily movement
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1
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RMR+N+TEF
|
2142
|
kcal
|
1.6- 1.7 for occupation with prolonged standing
|
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1.9-2.1 for strenuous work
|
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0.39285714285714
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0.64285714285714
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|
duration
|
2.
|
fract h
|
(how many hours, or less, of exercise, in fractions of hours)
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Methabolic effect of training
|
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|
MET
|
5
|
<------------
|
For intense free weight lifting the Metabolic Effect of Training (MET)
|
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Exercise Related Activity Thermogenesis
|
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|
ERAT
|
465
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kcal
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is 6.
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Food energy required
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4.
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2607
|
kcal
|
(in Mega-Joule:)
|
10.90
|
(in 24h:)
|
3.02
|
Wh
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1.5 lbs/wk
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to burn
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to burn day
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750
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day intake
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1857
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2
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2.0lbs/wk
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7000
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1000
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1607
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cunning(326)
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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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
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|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
2
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
2.0lbs/wk
|
|
7000
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
1000
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
1952
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|
|
|
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|
|
|
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|
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|
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|
|
|
|
|
|
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|
|
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|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
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|
|
|
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|
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|
|
|
|
|
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|
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|
|
|
2
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
2.0lbs/wk
|
|
7000
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
1000
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
2536
|
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|
Rob
|
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|
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|
|
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|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
2
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
2.0lbs/wk
|
|
7000
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
1000
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
-84016
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
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|
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|
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|
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|
|
|
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|
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|
|
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|
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|
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|
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|
|
|
|
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|
|
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|
|
|
|
|
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
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|
|
|
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|
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|
|
|
kenssheet1
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
2
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
2.0lbs/wk
|
|
7000
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
1000
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
-161439
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
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|
|
|
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|
|
|
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
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|
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|
|
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|
|
|
|
|
|
|
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|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
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|
|
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|
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|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
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|
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|
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|
|
|
|
|
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|
|
|
|
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|
|
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|
|
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|
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|
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|
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|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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Sheet39
cunning(296)
|
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|
|
|
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|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
2
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
2.0lbs/wk
|
|
7000
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
1000
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
2283
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
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|
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|
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|
|
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|
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|
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|
|
|
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|
|
|
|
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|
|
|
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|
|
|
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|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
|
|
|
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|
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|
|
|
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|
|
|
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|
|
|
|
|
|
|
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|
|
|
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|
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|
|
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|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
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|
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|
|
|
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|
|
|
|
|
|
|
|
|
|
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|
|
|
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|
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|
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|
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|
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|
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|
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|
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|
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|
|
|
|
|
|
|
|
|
|
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
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|
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|
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|
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|
|
|
|
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|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
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|
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|
|
|
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|
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|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
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|
|
|
|
|
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|
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|
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
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|
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|
|
|
|
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|
|
|
|
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|
|
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|
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
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2
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
2.0lbs/wk
|
|
7000
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
1000
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
2646
|
|
|
|
|
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|
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|
|
|
|
|
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|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
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|
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|
|
|
|
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
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
|
|
|
|
|
|
|
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|
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|
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|
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|
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|
|
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|
|
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|
|
|
|
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|
|
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|
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|
|
|
|
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|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
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|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
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2
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|
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|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
2
|
|
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|
|
|
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|
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|
|
|
|
|
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|
|
|
|
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|
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|
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|
|
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|
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|
|
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
|
|
|
|
|
|
|
|
|
|
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|
|
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|
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|
|
|
|
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|
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|
|
|
|
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|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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2
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|
cunning(241)
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
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2
|
|
|
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|
|
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|
|
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|
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|
|
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|
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|
|
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|
|
|
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|
|
|
|
|
|
|
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|
|
|
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|
|
|
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|
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|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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2
|
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|
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|
|
cunning(260)
|
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|
|
|
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|
|
|
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|
|
|
|
|
|
|
|
|
|
|
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) .
|
|
|
|
|
|
|
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|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
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|
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|
|
|
|
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|
|
|
|
|
|
|
|
|
|
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|
|
|
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|
|
|
|
|
|
|
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.
|
|
|
|
|
|
|
|
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|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
Food energy required
|
|
4.
|
|
3721
|
kcal
|
(in Mega-Joule:)
|
15.55
|
(in 24h:)
|
4.32
|
Wh
|
|
|
|
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2
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|
|
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
|
|
|
|
|
|
|
|
|
|
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2
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|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
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|
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
2
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
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|
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|
|
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|
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|
|
|
|
|
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|
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|
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|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
|
|
|
|
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|
|
|
2
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
|
|
|
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|
|
|
|
|
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|
|
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|
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|
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|
|
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|
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|
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|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
2
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
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|
|
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|
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|
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
2
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|
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|
|
|
|
|
|
|
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|
|
|
|
|
|
|
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|
|
|
|
|
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|
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|
|
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|
|
|
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|
|
|
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|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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2
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
cunning(244)
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
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|
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|
2
|
|
|
|
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|
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|
|
|
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|
|
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|
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|
|
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|
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|
|
|
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|
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|
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|
|
|
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|
|
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|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
Sheet666
cunning(234)
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
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|
|
|
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|
|
|
|
|
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|
|
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|
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|
|
|
|
|
|
|
2
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
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|
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|
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|
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|
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|
|
|
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|
|
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|
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|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
cunning(233)
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
220
|
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
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
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.
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Food energy required
|
|
4.
|
|
2925
|
kcal
|
(in Mega-Joule:)
|
12.23
|
(in 24h:)
|
3.39
|
Wh
|
|
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2
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|
|
Sheet18
cunning(161)
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
230
|
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
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
2
|
|
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|
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|
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|
|
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|
|
|
|
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|
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|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
cunning(227)
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
167
|
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
|
|
|
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
|
|
|
|
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|
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2
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|
|
|
|
|
cunning 233
cunning(232)
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
118
|
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
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
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|
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|
2
|
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|
|
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|
|
|
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|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
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|
|
|
|
|
|
|
|
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|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
cunning(231)
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
230
|
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
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
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|
|
|
|
|
|
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|
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|
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|
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2
|
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|
|
|
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|
|
cunning(229)
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
195
|
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
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
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|
|
|
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|
|
|
2
|
|
|
|
|
|
|
|
|
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|
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|
|
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|
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|
|
|
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|
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|
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|
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|
|
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|
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|
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|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
cunning(238)
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
195
|
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
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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|
|
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|
|
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|
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|
|
|
|
|
|
|
|
|
2
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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cunning(237)
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195
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3
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The Cunningham Equation
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Weight
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If you see numbers changing, then someone else is using the sheet at the same time. Open a new sheet for yourself.
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copy tab by rightclicking(or CTRL+clicking) on the tab in the lower left corner and select copy
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245
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227
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Cunningham Equation
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LBS
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kg
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185
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227
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#REF!
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1.
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(rule of thumb)
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*20
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*18
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75
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103.181818181818
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LBS in KG: divide by 2.2
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mass
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88.0
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kg
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193.6
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lbs
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3872
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3485
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kcal
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fat%
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23.00%
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(Enter with %-sign or 0.xx)
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15
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Fatmass
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FM
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20.2
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kg
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140.25
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Fatfree mass
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FFM
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67.8
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kg
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Resting Metabolic Rate
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RMR
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1991
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kcal
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If you eat a moderate protein diet your factor will be 0.10
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2.
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factor
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0.08
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(roughly 1g/lb of body weight), for a high protein diet your factor
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Thermic Effect of Food
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TEF
|
159
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kcal
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will be 0.15 (roughly 1.5 g/lb of body weight) .
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Non Exercise Activity Thermogenesis
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3.
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NEAT
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1.3
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<-------------
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1.2- 1.3 for bed- or chair-ridden individuals
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RMR+NEAT
|
2588
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kcal
|
1.4- 1.5 for sedentary occupation without daily movement
|
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+ TEF
|
159
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1.5- 1.6 for sedentary occupation with daily movement
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0
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RMR+N+TEF
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2747
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kcal
|
1.6- 1.7 for occupation with prolonged standing
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1.9-2.1 for strenuous work
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|
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:)
|
| |