Energy expenditure from physical activity (EEPA)
We arrived at the 3rd step – Determining the Energy Expenditure during Physical Activity (EEPA).
The activities below are the actual activities you perform for sports and recreation and are NOT the activities, which we already described in the previous step (walking, watching TV, climbing stares, etc.) and are considered the AF (Activity Factor).
I haven’t come up myself with all the values in the table below. They are a part of the whole formula. The only one I added is the HIIT (High Intensity Interval Training) sprints/walking on inclined treadmill.
Please, note the values are in Calories per Kilogram per Hour. And this is what you need for the formula since you work with the metric system any way:
Activity Description| | Cal/kg/hour
Aerobic dance, low impact| 5.0
Aerobic dance, high impact| 7.0
Conditioning exercise, cycling, stationary, light effort| 5.5
Conditioning exercise, cycling, stationary, vigorous effort| 7.0
Circuit training, general||| 8.0
Running, 12 min/mile|||| 8.0
Running, 10 min/mile| 10.0
Running, 8.5 min/mile| 11.5
Running, 7.5 min/mile||| 13.5
Running, 6 min/mile|||| 16.0
Sports, basketball, game| 8.0
Sports, football, competitive| 9.0
Sports, golf, carrying clubs| 5.5
Sports, soccer, competitive|| 10.0
Sports, soccer, general|| 7.0
Sports, tennis, doubles||||| 6.0
Sports, tennis, singles| 8.0
Sports, volleyball, competitive, gymnasium||| 4.0
Weightlifting, powerlifting or bodybuilding, vigorous effort| 6.0
HIIT sprints/walking, inclined treadmill| 13.0
Moderate fitness machine training | 3.0
How to use Step 3:
From our example from steps 1 and 2 we have:
Athlete’s weight: appr. 58kg lean body mass.
Suppose he/she trains 3 times a week doing Moderate Fitness Machine Training (3.0 Cal per Kg per Hour) for 30min, and 5 times a week doing 20min HIIT sprints/walking on an inclined treadmill (13.0 Cal per Kg per Hour).
Here is what we do:
(58 x 3.0) / 2 = 174 Cal burned during the Moderate Fitness Machine Training workout for each of these three days.
Note: I divide by 2 because the value 3.0 is for the full hour and he/she trains only 30min so what we get in the parentheses we have to divide by 2 in order to see how much it is for a half the time
(58 x 13.0) / 3 = 251 Cal burned during the HIIT cardio for each of the five sessions in a week.
Note: I divide by 3 because (same as above) the person does only 20min HIIT cardio, which represents 1/3 of an hour.
Now, we have 3 days out of 7 with Machine Fitness Training and HIIT cardio; 2 more days with just HIIT cardio; and 2 days with no Physical Activity (PA).
3 x (174 + 251) + 2 x 251 = 1275 + 502 = 1777 Cal burned for the entire PA throughout the week.
Since we need the EEPA value for one day: 1777 / 7 = 254 Cal
EEPA = appr. 254 Cal/day
Easy so far?
I’m sure it is real easy but it is not post a comment with your question and I will answer shortly.
Stay around for step 4..
posted by Ivan Nikolov - The secrets of Natural Bodybuilding @ 12:15 PM
5 Comments:
Keep up the good work. I have a question though. I need to eat between in the high 1600s to 1700 calories per day and in order to lose fat, I have to burn more calories than I consume, so does that mean that I have to burn more than (high 1600s)-1700 calories in one day? Thanks for all that you do and I'll be here to read when the 4th step comes along. ;-)
No, no. You know that, based on your current lifestyle (steps 1 to 5 (to come)) you have to eat somewhere between 1600 1700 Cal a day. That means you have to eat that much in order to lose fat and eventually keep most of the muscle tissue. I see where your confusion comes from. But here is how it goes: You find how many calories it takes for you to just maintain where you are at, and from there you subtract several hundred calories (that is in step 4, part two). This is all you need to do. It is based on the fact that you need to be in a negative calorie balance or, with other words to eat slightly less then what your body needs to maintain. Again if you know that with your level of daily physical activities 1600 - 1700 Cal are what it takes to start shedding fat that only means that in your previous estimations you've determined that you need (suppose) 2200 Cal to maintain and now by eating 1600 - 1700 you will burn the same 2200 Cals but you will only ingest 1600. And that's where your negative calorie balance comes from.
Let me know if I am clear in my explanation or I confused you even more;-)
-Ivan
Thanks. You expalain it well and clear. I get it. So how many calories should I burn each day to lose fat? The most I've burned so far was 397 cals. doing shoulders and abs and for cardio, treadmill intervals, stationary bicycle, and incline walk.
(45 min. for cardio) That was Mar. 13th. I've been changing it up and lately been doing ciclical cardio such as you said. Right now I'm just getting used to cardio and experimenting to see what split works best for me concerning weights. I'm going on to read step # 5 when I get back. ;-)
I can’t answer that question because I don’t know your stats, Jess. You should follow steps 1 to 5 (coming) and then will know how much more calories you should be burning to start losing fat if you are not losing now.
But, okay I will give you a different approach. You can look at things from this angle. Let’s say you already exercise more and do more cardio. But in the same time you know also that with this rate of exercising and the amount of calories you’re eating you still don’t lose fat. You only maintain.
Here is what you do. Find out what your body fat percentage is. Then decide how much fat you are going to lose each week and for how many weeks you will get to the target BF %. Be realistic! The most you can lose and stay healthy is about 1 lb of fat tissue per week. So let’s say you estimated that you want to lose 1 lb of fat a week. 454 g (1 lb) x 9 (that’s how many cals there are in a gram of fat) = 4086 Cal a week deficit. Now divide this by 7 (seven days a week): 4086 / 7 = 584 Cal a day. That means that in order to lose 1 lb of fat per week you will have to either exercise more to burn 584 Cals a day in addition to what you’re already burning or you will have to decrease the calories you’re eating with 584 Cals. I suggest that you choose the 1st.
I hope you see the logic.
-Ivan
Yeah, the first approach is better. I'm bumping the exercise up instead of decreasing the calories.
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