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Sports nutrition – Sportswear – Training equipment

Your energy requirements

 

How much energy does a person need per day?

 

By calculating the so-called base energy consumption (BEC) using the  Basal Metabolic Rate (BMR) and the activity factor (PAL), the average energy consumption can be determined. The BMR varies from person to person and is calculated as follows:

 

Basal Metabolic Rate (BMR)

 

BMR normal weight in kg x 24 kcal per day.

 

PAL (Physical Activity Level)

Activity level  

Sedentary activity

Walking activity

Physically demanding activity

No activity

1,3

1,5

1,7

Irregular  

1,5

1,7

1,9

Daily

1,7

1,9

2,1

Very active

1,9

2,1

2,3

 

 

 

 

 

 

 

 

 

Overall energy requirement

BMR x PAL Overall energy requirement

Energy consumption in kcal at different levels of activity

Activity level

kcal / h

Sedentary activity

50

Domestic work

200

Walk/stroll

300

Dancing

300

Swimming (20 m / min)

350

Construction work

400

Aerobics

500

Cycling (16 km / h)

500

Running (10 km / h)

960

Running (16 km / h)

1140

Strength training (moderate)

300

Strength training (heavy)

500

 

 

Please note that the calculated value is an approximate value of your energy requirements. As different as every human being is, as different is the daily activity level. Your weight does not change from one day to another, but it should be monitored for a longer period and be adjusted as desired. 

 

Allowances have to be made regarding the energy needs; excess energy can be compensated by an energy deficit.