A) Current body weight
B) Caloric requirement per pound of body weight (use table 6.1)
C) Typical daily caloric requirement without exercise to maintain body weight (A x B)
D) Selected physical activity (ex.jogging)*
E) Number of excerise sessions per week
F) Duration of excerise session (in minutes)
G) Total weekly excerise time minutes (E x F)
H) Average daily excerise time in minutes( G divided 7)
I) Caloric expenditure per pound per minute. (cal/lb/min) of physical activity ( use table 6.2)
J) Total calories burned per minute of excerise ( A x I)
K) Average daily calories burned as a result of the excerise program ( H x J)
L) Total daily caloric requirement with excerise to maintain body weight ( C + K )
M) Number of calories to subtract from daily requirement to achieve a negative caloric balance. ( multiply current body weight by 5 )**
N) Target caloric intake to lose weight ( L - M )
Note* ( for step D ) If more than 1 physical activity is selected, you will need to estimate the average daily calories burned as a result of each additional activity. ( steps D through K ) and add all of these figgures to L above.
** (M) This figure should never be below 1,200 calories for women or 1,500 calories for men.
Table 6.1 Calories per pound
Activity Rating Men Women
Sedentary--Limited activity 13.0 12.0
Moderate Physical Activity 15.0 13.5
Hard Labor - Strenuous physical effort 17.0 15.0
* Pregnant or lactating women add 3 calories to these values
__________________________________________________ __
Table 6.2
Activity* Cal/lb/min**
Aerobelt Excerise
Aero-belt Jogging/6 mph = 0.098
Aero-belt Step-aerobics/ 8" = 0.105
Aero-belt Walking/4 mph = 0.073
Aerobics
Moderate = 0.065
High Impact = 0.095
Step- Aerobics = 0.070
Archery = 0.030
Badminton
Recreational = 0.038
Competition = 0.065
Baseball = 0.031
Basket Ball
Moderate = 0.046
Competition = 0.063
Bowling = 0.030
Calistghenics = 0.033
Cycling (level)
5.5mph = 0.033
10.0mph = 0.050
13.0mph = 0.071
Dance
Moderate = 0.030
Vigorous = 0.055
Golf = 0.030
Gymnastics
Light = 0.030
Heavy = 0.056
Handball = 0.064
Hiking = 0.040
Judo/Karate = 0.086
Racqueball = 0.065
Rope Jumping = 0.060
Rowing (vigorous) = 0.090
Running
11.0 min/mile = 0.070
8.5 min/mile = 0.090
7.0 min/mile = 0.102
6.0 min/mile = 0.114
Deep Water*** = 0.100
Skateing (moderate) = 0.038
Sking
Downhill = 0.060
Level(5mph) = 0.078
Soccer = 0.059
Stair Master
Moderate = 0.070
Vigorous = 0.090
Stationary Cycling
Modera = 0.055
Vigorous = 0.070
Strength Training = 0.050
Swimming (crawl)
20yds/min = 0.031
25 yds/min = 0.040
45 yds/min = 0.057
50 yds/min = 0.070
Table Tennis = 0.030
Tennis
Moderate = 0.045
Competition = 0.064
Volleyball = 0.030
Walking
4.5 mph = 0.045
In a shallow pool
Water Aerobics
Moderate = 0.050
Vigorous = 0.070
Wrestling = 0.085
* Values are only for the actual time engaged in the activity
** Cal/lb/min = calories per pound of body weight per minute of activity
*** Treading Water
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