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Calculations

  • Maximum Heart Rate (MHR) = 220-your age
  • Target Heart Rate (THR) = (220-your age) x 85%
  • 1 pound = 3,500 calories
  • Exercise Expenditure (how many calories you burn when you workout)
  • Basal Metabolic Rate (BMR) (calories burned doing nothing) female =  655 + (4.35 x your weight lbs) + (4.7 x your height in) – (4.7 x your age years)Daily Activity
  • Daily Activity Level
1.1 Sedentary -- You have a desk job or do some other kind of work that requires sitting down for most of the day. This describes the typical office worker.
1.2  Light -- You're on your feet and walking around for half the day or more. Occupations that fall into this category include stay-at-home mothers, salespeople, and doctors.
1.3  Moderate -- You're on the move pretty much all day, with a few limited periods of being sedentary. Occupations that fall into this category include gardeners, carpenters, and mail carriers.
1.4  High -- You're constantly on the move and your job entails significant amounts of manual labor. Occupations that fall into this category include construction workers, aerobic instructors, farm workers, and movers.
  • Active Metabolic Rate (AMR) aka Total Energy Expenditure:

1333    x     1.2    +    500    =   2100

 

 

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