More influences on energy requirementsĪlong with the factors we have already mentioned, there are obviously other factors that are important for making sure, that our body have to work more. ![]() In this case it can help to know approximately which exercise zone we are in. If it was very demanding, we are using more energy. If a tour is fairly easy for us, we can assume that we have burned less energy. But the effect of this factor can be gauged by subjective perceived effort. Since the effect of training is of course very individual, it is difficult to factor in. In short: The more often we run a certain distance, the easier it gets and the energy we need becomes correspondingly lower. ![]() This however has the result, that the calorie requirements are reduced. Among other things, this leads to the body becoming better able to use the available energy economically. On positive effect of any kind of training, is that our body is better able to cope with increasing physical demands. Example, the calorie requirements for hillwalking come in at around 500 kcal per hour. Also, the time needs to be included, since almost noone hikes for 24 hours at a time. Here average values are used, since you would use more energy climbing than you would on the descent. In order to calculate the requirements for individual sports, we can also use the PAL factors. The more physically active I am, the more energy I expend. In the above example our man with a predominantly sedentary activity has a total energy requirement of 2775, while physical workers need between 37 kcal per day. So a typical pen pusher has a PAL if 1.4 to 1.5 while farmers, miners, or foresters have a PAL of around 2.0 to 2.4. Therefore, in order to calculate the total energy expenditure, we must use the activity factor with the BMR.įor the sake of simplicity PAL factors (Physical Activity Level) have been defined, and the BMR is simply multiplied by these factors. And even when we are just lying around our energy needs are still above BMR level. Now, most people don't spend the whole day lying around on the couch – even if it's very tempting – we actually go to work, play sport and are active in many different ways. WHO weight classifications for adults BMIĬalculate your actual calorie requirements In the more exact version the upper and lower thresholds for men are estimated somewhat higher than for women, since men as a rule have a higher muscle mass in comparison to body weight. ![]() In the simplified version gender is not taken into account. ![]() The World Health Organisation (WHO) categorises BMI as underweight, normal weight, overweight, and obese. The BMI is calculated by taking the weight in kilograms divided by the height in metres squared: In individual cases this value can however be misleading, which is why the so-called waist-to-hip ratio can be used to make an assessment – but this is another topic. The BMI (Body Mass Index) is the ratio of height to weight and is used and an indicator of being normal weight or overweight. For the same reason, women have a lower BMR, since in comparison to men, they have a lower muscle mass. The older we get, the lower our BMR, since the proportion of muscle mass to body weight drops. The higher this value, the higher the BMR Of course, age and gender also play a role. It is obvious that: The BMR correlates with age, weight and height and thus also with the Body Mass Index (BMI).
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