Our goal at Firetimes.com is to provide our viewers with important and interesting information that will enhance their understanding of nutrition and it's affect on our their quality of life.
We hope the following feature will provide a guide in determining how you "measure up" regarding your current nutritional habits and their results.
Body Mass Index
Body Mass Index (BMI) takes only two anthropometrical measures into account: height and weight.
Daily caloric needs to maintain weight
Note: kg = pounds divided by 2.2 (i.e.: 180 lbs / 2.2 = 81.8 kg)
Approximation:
| Men |
kg (body weight) x 24 = kcal/day |
| Women |
kg (body weight) x 23 = kcal/day |
Basal Metabolism
Note:
kg = pounds divided by 2.2 (i.e.: 180 lbs / 2.2 = 81.8 kg)
cm = inches multiplied by 2.54 (i.e.: 68 inches x 2.54 = 173 cm)
Harris-Benedict equations:
| Men |
BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in yrs) |
| Women |
BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in yrs) |
Go to Other BMR (basal metabolic rate) formulas >>
Energy Expenditure
The calories one burns on a day-to-day basis depend greatly on activity level. The following is a brief list of common activities and the amount of calories expended per minute for each activity (based on body weight in pounds).
Approximate Energy Expenditure
Calories per minute
| Activity/
Weight |
Sitting |
Bicycling
10mph |
Running
5mph |
Water Skiing |
Walking
3mph |
Aerobic Dancing |
| 100 |
.99 |
4.2 |
6.0 |
5.0 |
2.7 |
6.0 |
| 110 |
1.1 |
4.6 |
6.6 |
5.5 |
3.0 |
6.7 |
| 120 |
1.2 |
5.1 |
7.3 |
6.0 |
3.3 |
7.3 |
| 130 |
1.3 |
5.5 |
7.9 |
6.5 |
3.5 |
7.9 |
| 140 |
1.4 |
5.9 |
8.5 |
7.0 |
3.8 |
8.5 |
| 150 |
1.5 |
6.4 |
9.1 |
7.5 |
4.1 |
9.1 |
| 160 |
1.6 |
6.8 |
9.7 |
8.0 |
4.4 |
9.7 |
| 170 |
1.7 |
7.2 |
10.3 |
8.5 |
4.6 |
10.3 |
| 180 |
1.8 |
7.6 |
10.9 |
9.0 |
4.9 |
10.9 |
| 190 |
1.9 |
8.1 |
11.6 |
9.5 |
5.2 |
11.5 |
| 200 |
2.0 |
8.5 |
12.2 |
10.0 |
5.4 |
12.1 |
| 210 |
2.1 |
8.9 |
12.8 |
10.6 |
5.7 |
12.7 |
| 220 |
2.2 |
9.4 |
13.4 |
11.1 |
6.0 |
13.3 |
Source: Williams, MH Nutrition for Fitness and Sports
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