





Cunningham Equation









1.







mass kg





fat% %

(xx is your fat%)







Fatmass

FM kg











Fatfree mass

FFM kg

































Resting Metabolic Rate

RMR kcal





















If you eat a moderate protein diet your factor will be 0.10





2. factor

(roughly 1g/lb of body weight), for a high protein diet your factor



Thermic Effect of Food

TEF kcal will be 0.15 (roughly 1.5 g/lb of body weight) .

























Non Exercise Activity Thermogenesis 3. NEAT <------------ 1.2- 1.3 for bed- or chair-ridden individuals







RMR+NEAT kcal 1.4- 1.5 for sedentary occupation without daily movement







+ TEF

1.5- 1.6 for sedentary occupation with daily movement





(this is how much you need on a no-sport day)

RMR+N+TEF kcal 1.6- 1.7 for occupation with prolonged standing













1.9-2.1 for strenuous work































duration fract h (how many hours, or less, of exercise, in fractions of hours) e.g. 0.75 for 45 minutes



Methabolic effect of training

MET <------------ For intense free weight lifting the Metabolic Effect of Training (MET)



Exercise Related Activity Thermogenesis

ERAT kcal is 6.

























Food energy required 4.

kcal (in MegaJoule:) (in kWh:) kWh





