Nutrition

Calories expended in exercise.

BMR Recap

BIA

At rest, we use energy at a rate of about 1–1.2 calories per minute.

1400 to 1700 calories per day.

Walking or jogging requires about 1 kcal per kg of body weight per km covered.

Harris–Benedict equation

Males: BMR = 66.5 + (13.75 × weight, kg) + (5.0 × height, cm) – (6.76 × age, years) Females: BMR = 655.1 + (9.56 × weight, kg) + (1.85 × height, cm) – (4.68 × age, years) 

27-year-old female athlete weighs 105 kg and is 195 cm

Calculate her BMR.

Physical activity levels (PALs)

Little to no exercise: TER = BMR × 1.2

Light exercise (1–3 days per week): TER = BMR × 1.375

Moderate exercise (3–5 days per week): TER = BMR × 1.55

Heavy exercise (6–7 days per week): TER = BMR × 1.725

Very heavy exercise (twice per day, extra heavy workouts): TER = BMR × 1.9 

Using BMR from earlier, her PAL = Moderate.

Muscle - Electricity flows easily, low resistance and low independence.

Fat - Electricity doesn't flow easily, high resistance and high independence.