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How to Calculate Energy Expenditure?
Step 1: Write down the activities of a routine day with duration of the activities

Step 2: Formulae for Energy Expenditure:
  • Time duration of Activities ( in hours) X Energy Cost (PAR)* = Factor 1
  • Factor 1 /24 = PAL
  • PAL X Basal Metabolic Rate (BMR) ( Health assessment: BMR calculator)= Energy Expenditure Kcal /day
List of Energy Cost of Activities (PAR)*
Activity Males Average PAR Females Average PAR
General Personal Activities    
Sleeping 1.0 1.0
Lying 1.2 1.2
Sitting Quietly 1.2 1.2
Standing 1.4 1.5
Dressing 2.4 3.3
Washing hands/ face/ hair 2.3 2.3
Plaiting Hair   1.6
Eating and Drinking 1.4 1.6
Modes of Transport    
Walking around / Strolling 2.1 2.5
Walking slowly 2.8 3.0
Walking quickly 3.8 3.8
Walking uphill 7.1 5.4
Walking downhill 3.5 3.2
Climbing stairs 5.0 5.0
Sitting on a bus/train 1.2 1.2
Cycling 5.6 3.6
Driving a motorbike 2.7 2.4
Driving car/truck 2.0 2.0
Domestic Chores    
Kneading dough 4.2 4.2
Peeling vegetables 1.9 1.5
Washing dishes 1.7 1.7
House work 2.8 2.8
Mopping /washing floor 4.4 4.4
Sweeping 4.4 4.4
Washing clothes 2.8 2.8
Office worker    
Filing 1.3 1.5
Reading 1.3 1.5
Sitting at desk 1.3 1.3
Standing/ moving around 1.6 1.6
Typing 1.8 1.8
Sports    
Aerobic dancing (low intensity) 3.51 4.24
Aerobic dancing (high intensity) 7.93 8.31
Batting 4.85 4.85
Bowling 4.21 4.21
Running (long distance) 6.24 6.55
Swimming 9.0 9.0
Volleyball 6.06 6.06
Miscellaneous recreational activities    
Dancing 5.0 5.09
Listening to radio/music 1.57 1.43
Playing card games/board games 1.5 1.75
Reading 1.22 1.25
Watching TV 1.64 1.72
*Human energy requirement (FAO/WHO/UNU)
 
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