Estimating Energy Needs

Energy needs are based on daily energy output or expenditures. The three major contributors to energy expenditure are:

Basal Metabolic Rate (BMR): This is the energy needed to maintain life. Calculate your BMR using Worksheet 1-1.

Digestion: A small amount of energy is needed to digest food. This is accounted for in the BMR equation in Worksheet 1-1.

Physical Activity: Energy is needed during physical activity. Estimate your activity factor from Table 1-1.

Worksheet 1-1. Calculate Your BMR

Equation for:

Age (years):

Equation:

Men:

18-30

6.95 x body weight (lbs.) + 679

30-60

5.27 x body weight (lbs.) + 879

Women:

18-30

6.68 x body weight (lbs.) + 496

30-60

3.95 x body weight (lbs.) + 829

Your BMR is

kcal/day.

Table 1-1. Estimate Your Activity Factor

Level of Activity

Activity Factor

Very Light

Seated and standing activities, driving, playing cards, computer work.

1.2

Light

Walking, sailing, bowling, light stretching, golf, woodworking, playing pool.

1.4

Moderate

Jogging, aerobic dance, light swimming, biking, calisthenics, carrying a load.

1.6

Strenuous

Stairmaster, ski machine, racquet sports, running, soccer, basketball, obstacle course, digging, carrying a load uphill, rowing.

1.9

Exceptional

Running or swimming races, cycling uphill, hard

2.3

rowing, carrying heavy loads.

Your Activity Factor is .

Soccer Fitness 101

Soccer Fitness 101

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