Following part 1 of this podcast where I reviewed my Physical Activity Framework, today I discuss tracking physical activity.
If we all agree that tracking our nutrition is valuable, then how valuable is it to be calculating our physical activity.
Should we track our physical activity?
What are the common ways we already track physical activity?
Are there any alternative or better ways to track this?
If yes, when and how do we track physical activity?
In this episode, I attempt to answer all these questions and hopefully give you a good framework for determining whether and when you should track your physical activity and why.
Resources:
The Physical Activity Compendium website:
https://pacompendium.com/
The Adult Compendium PDF:
https://pacompendium.com/wp-content/uploads/2024/03/1_2024-adult-compendium_1_2024.pdf
Standard Energy Expenditure Calculation:
kcal = time [minutes] × (MET × 3.5 × weight [kg] ÷ 200)
Adjusted Calculation:
Resting vo2 = (((BMR / 1440) / 5) / BW) x 1000
*BMR - Basal (resting) Metabolic Rate
*BW = body weight in kilograms
BMR Calculation (Mifflin-St. Joer):
BMR (male) = ((10 x BW) + (6.25 x H) - (5 x Age) + 5
BMR (female) = ((10 x BW) + (6.25 x H) - (5 x Age) - 161
*BW - body weight in kilograms
*H - height in centimeters
Sample Physical Activity Framework:
Sample Daily Calculation of EE (top - standard factor; bottom - adjusted factor):
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