calorie guide

calorie deficit

burned > intake

arm , face , shoulder, chest, belly

MET - Metabolic Equivalent of Task

1 met = resting metabolic rate(RMR)= 3.5ml/kg/min = 1 kcal/kg/hr = 1.162 W/kg

off by 20% to 30% for person to person

kg=kilogram cal=calorie min=minute hr=hour W=watt

ml of oxygen , kg of bodymass , min/hr of activity

met minutes= met level * mins of exercise

ACSM recommends 500-1000 met minutes/week

1 kal = 4.184 Joule= ≈ 1.162×10⁻⁶ Kw.h

Light-intensity activities < 3

Moderate-intensity activities 3 to 6

Vigorous intensity activities ≥6

src:

https://en.wikipedia.org/wiki/Metabolic_equivalent_of_task

https://www.sites.google.com/site/compendiumofphysicalactivities/home

for child : https://www.nccor.org/tools-youthcompendium/met-view-by-individual-category/

https://download.lww.com/wolterskluwer_vitalstream_com/PermaLink/MSS/A/MSS_43_8_2011_06_13_AINSWORTH_202093_SDC1.pdf

https://www.slideshare.net/hunchxx/met-calnew

https://en.wikipedia.org/wiki/Resting_metabolic_rate

https://academic.oup.com/humrep/article/12/suppl_1/1/693240?login=false

https://pubmed.ncbi.nlm.nih.gov/31050061/

https://pubmed.ncbi.nlm.nih.gov/21708007/

https://www.mdpi.com/2075-4663/9/11/155/htm

self.note