Two Week Analysis of Energy Expenditure and Dietary Intake

by
Jane Hanger
For ISE 4624
Work Physiology

February 24, 2014

ISE 4624 MW 4:00PM-5:15PM

Energy Expenditure and Dietary Intake

Assignment #1
Instructor: Dr. Michael Agnew

Energy Expenditure and Dietary Intake

1. INTRODUCTION
Gradual weight gain, through an epidemic of energy imbalance, where energy intake exceeds
energy expenditure, is the predominant reason that most Americans today are overweight or
obese. The obesity population in the United States is growing and the U.S Department of
Agriculture and U.S Department of Health and Human Services recently reported 72 percent of
men and 64 percent of women are overweight or obese, with about one-third of adults being
obese (USDA, 2010). The American culture continues to shift as technology advances creating
an increased sedentary workforce and a time-hungry society that resorts to the convenience of
poor nutrition in fast-food and frozen processed meals while lacking adequate physical activity.
The unbalanced ratio of poor nutritional intake to deficient physical activity not only lead to
weight gain and obesity but according to research from the Centers for Disease Control and
Prevention have substantially increased morbidity and mortality from coronary heart disease,
type 2 diabetes, cancers (endometrial, breast, and colon), hypertension, dyslipidemia, sleep
apnea, and a number of other conditions (CDC, 2011).
As the trend of obesity and the gradual weight gain of the American population continue to
increase so do the number of marketed fad diets, supplements, fitness plans, weight-loss
products, and fitness equipment, all claiming to help resolve Americas bad habits. The
macronutrient composure of energy intake, energy density, and proportions of daily
macronutrient intake as well as when, how much, and how frequently to intake throughout the
day have been centralized issues in obesity research and studies for years, with a broad range of
recommendations and conclusions. But despite the innumerous studies and various
recommendations one central concept remains in the understanding and treatment of weight gain
that is the concept of balancing calorie expenditure with calorie intake. The aim of this report is
to provide a critical analysis of a participants logged energy expenditure and dietary intake
levels, including relevant information of the participants physical attributes and physiological
characteristics over the course of 14 consecutive days.

Energy Expenditure and Dietary Intake

2. METHODOLOGY
2.1 Participants
The study was conducted using one 25- year old female participant with no known health
concerns or issues. The participants height is 162.56 centimeters and her body weight at the start
of the 14-day monitoring period was 65.32 kilograms.
2.2 Equipment, Apparatus, Questionnaire, or Measurement Instrument
To record the participants daily energy intake a smartphone application, MyFitnessPal, was
used. MyFitnessPal, also has a corresponding website to log and monitor the participants daily
energy intake. The mobile application is equipped with an extensive food and beverage database
with corresponding macronutrient details and variable portions so that the participant could
easily log and track dietary intake. Also the application allowed for the participant to scan
barcodes of consumed items that would automatically load to the log and allow the participant to
adjust the portion size based on consumption, or if the food did not have a recognizable barcode
or place in the database the participant was able to input the food or beverage manually along
with its nutritional values. The participant also used MyFitnessPal to record her daily body
weight, which was measured daily using a simple bathroom scale.
An Excel log for each of the monitored 14 days was created for the participant that broke each
day into 15 minute increments that allowed for relatively precise but simple activity throughout
the course of the day(Appendix A).
The participant also used two different cardio machines at The Weight Club in Blacksburg,
Virginia, the LifeFitness treadmill and the Precor Crossramp, to measure energy expenditure
during her usage. Both machines are equipped with heart rate monitors and required the
participant to enter her body weight, gender, and age prior to recording energy expenditure. The
results of the cardio sessions displayed the time spent, kilocalories expended, average heart rate,
and specifics of the activity such as average resistance, speed, and incline. The participant
recorded the cardio machines feedback via her smartphone camera, creating a photolog of her
gym cardio using these two machines, as shown in Appendix A.

Energy Expenditure and Dietary Intake

2.3 Procedure
The participants Resting Metabolic Rate (RMR) was estimated by two different methods, the
first method used the regression equation, the Harris-Benedict formula, that predicted the RMR
based only on her body mass, height, sex, and age. This calculated RMR value was recorded in
the participants daily activity log, and adjusted accordingly with body mass changes. The
second method of RMR estimation was through a metabolic, oxygen utilization, measurement
system administered by Dr. Michael Agnew. The measured RMR estimation was also recorded
in the participants daily activity log, and was an assumed constant value throughout the 14-day
monitoring period.
Using the tools described in the equipment section the participant recorded all her food and
beverage consumption throughout each day of the 14-day monitoring period. Every morning the
participant, prior to consumption of food or beverage or performing any activity, measured and
recorded her body weight using the same bathroom scale. The participant also thoroughly
recorded daily activities in her excel log, generally labelling the activity based on a correlated
activity description from Appendix B in WCB/McGraw Hills Exercise Physiology that
documents estimated energy expenditure during selected activity (Powers, 2006). The METS for
each activity, which is the standardized unit of energy expenditure, based on the participants
judgement of matching the METS of the generalized activities in Appendix B to her activities
were also recorded in the Excel activity log. Also every day the participant used the treadmill or
Crossramp she used the heart rate monitor and input her gender, age, and body weight. She
recorded the machines output analysis of her energy expenditure numerically in MyFitnessPal
and photographically in a photolog on her smartphone; those values were then recorded in her
activity log. At the end of the 14-day recording period the energy intake logs from MyFitnessPal
were uploaded and the energy intake data for each day was paired to its corresponding excel
energy expenditure data. The cardio energy expenditure photos were also uploaded and placed
accordingly to their daily energy expenditure log.
2.3 Data Analysis
Web options within the participants MyFitnessPal account allowed for a summary report and
descriptive statistics of macronutrients, their proportions, and energy intake over the monitored

Energy Expenditure and Dietary Intake

period were generated for energy intake analysis. Simple calculations of summations,
differences, the Harris-Benedict RMR estimation, and the percent of intake that is the thermal
effect of food as well as descriptive statistics computed for both recorded RMR methods of
energy expenditure, and energy intake were completed using Excel.
3. RESULTS
Comparing the difference in the participants average daily energy expenditure versus her
average daily energy intake while considering the physical activity level and physiological
characteristics reveals that if all things are held at the monitored averages the energy balance
equation reflects an energy deficit that will lead to a decrease in body mass. Based on the Dietary
Guidelines for Americans definition of a highly active lifestyle, defined as a lifestyle that
includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per
hour, in addition to the light physical activity associated with typical day-to-day life as well as
an analysis of the participants activity logs reflects the participant has a high physical activity
level (USDA, 2010) .
The participant experienced an approximate two kilogram loss in body mass over the 14 day
observation period, which can be accounted for based on her lower than average daily energy
intake and high energy expenditure. For both methods of estimated RMR the average daily
expended energy calculated over the two week period is greater than 3000 kilocalories as shown
in Table 1, whereas the average intake was only an approximate 1500 kilocalories, resulting in a
average daily energy deficit greater than 1500 kilocalories (Table 1).
Table 1. Average Daily Energy Intake and Expenditure Values
Average Daily
Input (kcals)

Average Daily
Output:
Measured
(kcals)

Average Daily
Output:
Calculated
(kcals)

Average Daily
E: Measured
(kcals)

Average Daily
E: Measured
(kcals)2

1525.93

3639.41

3317.90

-2113.47

-1791.96

According to the Dietary Guidelines for Americans a highly active female, within the age range
of 19 to 30, should consume approximately 2400 kilocalories daily to maintain an energy
balance and not experience a weight gain or a loss (USDA, 2010). There was a consistent

Energy Expenditure and Dietary Intake

imbalance of energy intake versus expenditure that resulted in daily energy deficits for the
participant over the two week period, and the measured RMR average expenditure
approximately 300 kilocalories greater than the calculated RMR average expenditure (Figure 1).
5000.00
4500.00
4000.00
3500.00
3000.00
2500.00
2000.00
1500.00
1000.00
500.00
0.00

ENERGY INPUT (kcals)

Measured RMR ENERGY
EXPENDITURE (kcals)
Calculated RMR ENERGY
EXPENDITURE (kcals)

Figure 1. Energy Intake versus Energy Expenditure

The measured RMR of the participant is greater than the calculated RMR which could be the
result of the regression calculation not accounting for the physical composition and training level
of the participant or to factors affecting the resting oxygen consumption measurement such as the
participant eating within a time span that would have an increased thermal effect on the RMR as
well as if the caffeine consumed by the participant the morning of her RMR measurement hadnt
fully worn off at the time of the procedure.
Although the recommended daily energy intake for an energy balance was not met by the
participant, her overall macronutrient proportions over the two week period fell within the US
Department of Agriculture and Department of Health and Human Services recommended ranges
for an adult over the age of 19 years (USDA, 2010). The participants overall macronutrient
proportions as shown in Figure 2 reveal a carbohydrate proportion on the lower end of the
recommended 45-65% daily, and higher fat and protein proportions of the recommended 20-35%
daily.

Energy Expenditure and Dietary Intake

Figure 2. Macronutrient proportions over a 14-day energy intake analysis.

The participants energy intake log reports an overall relatively balanced diet comprised of
quality nutritional values from intake, as shown in Appendix B. A few areas of concern that
increased daily sugars, were the participants consumption of energy drinks, protein shakes, and
a proportion of fruit that adds simple monosaccharide carbohydrates that are broken down
quickly in the body and stored, and with an increased amount of these sugars and or a decrease in
energy expenditure could cause an increase in the participants body fat over time.
At the current energy intake and expenditure balance the participant is set to lose a significant
amount of weight given she maintains the weekly averages. If the participant were to decrease
her weekly energy expenditure by 20 percent by foregoing her gym workouts for the remainder
of the year which will cause her average weekly energy expenditure to decrease from 23225.29
kcals/week to 18378.40 kcals/week in the first week of skipping the gym. In turn her average
weekly weight loss will change from losing 1.63 kg/week to losing only 0.99 kg/week.
Recalculating her RMR using the Harris-Benedict formula accounting for the change in body
weight each week due to the decreased energy expenditure lowers her RMR, in turn further
lowering her average weekly energy expenditure, and lessening the weekly body weight loss.
The relationship of weekly body weight change and the weekly trend of the participants Harris-

Energy Expenditure and Dietary Intake

Benedict RMR values as well as the trends between average weekly intake, expenditure, and the
difference in energy intake to expenditure are shown over a 52 week period below in Figures 3
and 4.

Figure 3. 52-Week trend of the effects of an initial 20% decrease in energy expenditure on change in body
weight and calculated RMR

Figure 4. 52-Week trend of the effects of an initial 20% decrease in energy expenditure on average
weekly expenditure

Energy Expenditure and Dietary Intake

10

The nature of these trends over a 52 week period shows that due to the participants initially low caloric
intake and high energy expenditure that with a decrease in average energy expenditure will still permit a
gradual weight loss over the year that begins to stabilize. If the participant had a higher average intake
and still forewent the gym, decreasing her expenditure by 20% the trend would still show an initial
weekly weight loss that in turn would trend towards a slight weight gain if the energy consumed was
greater than what was expended for the week. The full analysis of this scenario is located in Appendix

4. CONCLUSIONS
The 14-day study that recorded a 25 year old females energy intake and expenditure while
taking into account her physical attributes and physiological characteristics reflected the
importance of how this energy balance equation plays an important role in maintaining, losing,
or gaining body weight. A persons RMR, directly related to a persons age, body mass, and
gender, can be calculated using a regression equation using these characteristics, relatively
accurate in a general sense but has weaknesses due to its lack of consideration of a persons body
composition in body fat and muscle mass, aerobic activity level, and resting heart rate and
oxygen utilization levels that all play a significant role in the basic energy demand of an
individual. The measurement of the participants RMR using a metabolic measurement device
recording oxygen utilization while at rest is in theory a much more accurate way to account for
her basic energy demand, assuming the recommended methods and controls are in place. Eating,
consuming caffeine, working out, and smoking prior to the test decrease the accuracy of the
results because oxygen utilization after those activities does not accurately gage a body at rest.
The pipe used to record oxygen utilization was placed firmly at the participants mouth, with the
seal of her hand preventing oxygen escape, also a factor for error in the RMR values. Sources of
weakness in the analyzed energy levels also stem from the participants judgement of recorded
portion sizes of food and beverage when she consumed things that werent in pre-proportioned
packaging and her best approximation of her daily activitys METS given the standard
estimation and description of METS for a set of generalized daily activities.
But with all variances aside the participants high energy expenditure and lower than
recommended energy intake given her age and physical activity level resulted in a net energy
deficit and in turn a documented weight loss. The study aimed to evaluate a well-documented
energy intake and expenditure record over a set period of time and analyze important factors that

Energy Expenditure and Dietary Intake

11

contribute to the seemingly simple energy balance equation. As the obesity epidemic trends
upward in America the necessity of balanced caloric intake to expenditure is necessary, or more
importantly in order to lose weight an energy deficit must occur from decreased caloric intake,
increased physical activity, or both as shown in the results of the participant. Other important
factors are the nutritional values and macronutrient proportions of dietary intake. Gender, age,
and body mass as well as the muscle mass and aerobic activity levels of individuals play an
important role in determining the basic energy demands through metabolic rate that in turn
determine a proportional response to level of energy expenditure. As American society trends
towards lifestyles that are satisfied by time-hungry conveniences of energy dense and
nutritionally invaluable foods and sedentary activity proportions soar among both children and
adults there is an unquestionable necessity to understand the fundamental relationships in energy
balance and the factors that compose it in order to regain control of the epidemic caused by its
imbalance.
4. REFERENCES
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary
Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office,
December 2010.
Centers for Disease Control and Prevention. Causes and Consequences of Obesity. 2011;
http://www.cdc.gov/obesity/causes/index.html. Accessed February 19, 2014.
Powers, S.K. and Howley, E.T. (1996). Exercise Physiology, 3rd edition. WCB/McGraw Hill,
New York, NY.

Energy Expenditure and Dietary Intake

12

Appendices

Appendix A: Daily Energy Expenditure Logs

Appendix B: Daily Energy Intake Logs
Appendix C: Energy Balance Summary and Analysis
Appendix D: 52-Week Analysis of 20% Decrease in Energy Expenditure

APPENDIX A: Daily Energy Expenditure Log Snippets

Energy Expenditure and Dietary Intake

13

Energy Expenditure and Dietary Intake

14

Energy Expenditure and Dietary Intake

15

Energy Expenditure and Dietary Intake

APPENDIX B: Daily Energy Intake Log

16

Energy Expenditure and Dietary Intake

17

Energy Expenditure and Dietary Intake

18

Energy Expenditure and Dietary Intake

19

Energy Expenditure and Dietary Intake

20

Energy Expenditure and Dietary Intake

21

Energy Expenditure and Dietary Intake

22

APPENDIX C: Energy Balance Summary and Analysis

DATE

ENERGY
INPUT (kcal)

Measured RMR
ENERGY
EXPENDITURE
(kcal)

Calculated RMR
ENERGY
EXPENDITURE
(kcal)

E: Measured
(kcal)

E: Calculated
(kcal)

1/29/2014
1/30/2014

1316.00
1518.00

2960.92
3659.80

2725.99
3359.86

-1644.92
-2141.80

-1409.99
-1841.86

1/31/2014

1903.00

4220.62

3884.36

-2317.62

-1981.36

2/1/2014
2/2/2014
2/3/2014
2/4/2014
2/5/2014

1023.00
2680.00
1155.00
1319.00
1285.00

3588.30
3041.68
3275.74
3885.38
3261.42

3242.46
2766.51
3011.57
3562.49
2984.24

-2565.30
-361.68
-2120.74
-2566.38
-1976.42

-2219.46
-86.51
-1856.57
-2243.49
-1699.24

2/6/2014
2/7/2014
2/8/2014
2/9/2014
2/10/2014
2/11/2014
2/12/2014

1392.00
1679.00
1813.00
1895.00
1389.00
1057.00
1465.00

4022.20
3232.66
4493.86
4110.62
3148.50
3778.62
3910.78

3684.07
2954.64
4042.74
3700.44
2869.97
3428.16
3550.95

-2630.20
-1553.66
-2680.86
-2215.62
-1759.50
-2721.62
-2445.78

-2292.07
-1275.64
-2229.74
-1805.44
-1480.97
-2371.16
-2085.95

Average Daily
Input (kcals)

Average Daily
Output:
Measured (kcals)

Average Daily
Output:
Calculated
(kcals)

Average Daily
E: Measured
(kcals)

Average Daily
E: Measured
(kcals)2

1525.93

3639.41

3317.90

-2113.47

-1791.96

Average Weekly
Input (kcals)

Average Weekly
Output:
Measured (kcals)

Average Weekly
Output:
Calculated
(kcals)

Average Weekly
E: Measured
(kcals)

Average Weekly
E: Measured
(kcals)

10681.53333

25475.84667

23225.28663

-14794.31333

-12543.7533

Macronutrient
Proportions
Week 1
Week2
Average

Carbohydrate
intake %
51%
49%
50%

Fat intake %
27%
28%
27.5%

Protein intake
%
22%
23%
22.50%

Energy Expenditure and Dietary Intake

APPENDIX D: 52-Week Analysis of 20% Decrease in Energy Expenditure

23

Energy Expenditure and Dietary Intake

24

Week

Average
Weekly
Input
(kcals)

AverageWeekly
Output: Calculated
(kcals)

10681.533

23225.28663

Average
Weekly
Average
Body
E:
Weekly BW Weight New RMR
Calculated
(kg)
(kg)
(kcals)
-12543.753 -1.62905887 61.873821 0.988956

10681.533

18378.40367

-7696.8703 -0.999593551 60.874228 0.9822921

10681.533

18254.56309

-7573.0298 -0.983510358 59.890717 0.8541326

10681.533

15872.89272

-5191.3594 -0.674202518 59.216515 0.8463746

10681.533

15728.72133

-5047.188

10681.533

15708.15723

-5026.6239 -0.652808299 57.908227 0.8372604

10681.533

15559.34667

-4877.8133 -0.633482251 57.274745 0.8366927

10681.533

15548.79749

-4867.2642 -0.632112228 56.642633 0.8324787

10681.533

15470.48451

-4788.9512 -0.621941711 56.020691 0.8283324

10

10681.533

15393.43157

-4711.8982 -0.611934836 55.408756 0.8242528

11

10681.533

15317.61839

-4636.0851 -0.602088968 54.806667 0.8202389

12

10681.533

15243.02502

-4561.4917 -0.592401518 54.214266 0.8162896

13

10681.533

15169.63184

-4488.0985 -0.582869936 53.631396 0.8124038

14

10681.533

15097.41954

-4415.8862 -0.573491715 53.057904 0.8085805

15

10681.533

15026.36911

-4344.8358 -0.564264386

16

10681.533

14956.46186

-4274.9285 -0.555185523 51.938454 0.8011175

17

10681.533

14887.67941

-4206.1461 -0.546252737 51.392202 0.7974758

18

10681.533

14820.00364

-4138.4703 -0.537463677 50.854738 0.7938927

19

10681.533

14753.41676

-4071.8834

20

10681.533

14687.90125

-4006.3679 -0.520307522 49.805614 0.7868985

21

10681.533

14623.43986

-3941.9065 -0.511935913 49.293678 0.7834856

22

10681.533

14560.01564

-3878.4823 -0.503699001 48.789979 0.7801276

23

10681.533

14497.6119

-3816.0786 -0.495594619 48.294385 0.7768237

24

10681.533

14436.21222

-3754.6789 -0.487620634 47.806764 0.7735729

25

10681.533

14375.80044

-3694.2671 -0.479774949 47.326989 0.7703744

26

10681.533

14316.36067

-3634.8273 -0.472055498 46.854934 0.7672273

27

10681.533

14257.87727

-3576.3439 -0.464460252 46.390474 0.7641309

28

10681.533

14200.33485

-3518.8015

29

10681.533

14143.71828

-3462.1849 -0.449634409 45.483852 0.7580868

30

10681.533

14088.01265

-3406.4793 -0.442399911 45.041452 0.7551375

31

10681.533

14033.20331

32

10681.533

13979.27584

-3297.7425 -0.428278247 44.177892 0.7493804

33

10681.533

13926.21604

-3244.6827 -0.421387365 43.756505 0.7465711

34

10681.533

13874.00997

-3192.4766 -0.414607355 43.341897 0.7438071

35

10681.533

13822.64387

-3141.1105 -0.407936434 42.933961 0.7410875

36

10681.533

13772.10424

-3090.5709 -0.401372846 42.532588 0.7384117

37

10681.533

13722.37779

-3040.8445 -0.394914864 42.137673 0.7357789

38

10681.533

13673.45141

-2991.9181 -0.388560789 41.749112 0.7331885

39

10681.533

13625.31225

-2943.7789

40

10681.533

13577.94764

-2896.4143 -0.376157702 40.990646 0.7281321

41

10681.533

13531.34511

-2849.8118 -0.370105425

40.62054

0.7256647

42

10681.533

13485.4924

-2803.9591 -0.364150528

40.25639

0.723237

43

10681.533

13440.37745

-2758.8441 -0.358291443 39.898098 0.7208484

44

10681.533

13395.98838

-2714.455

45

10681.533

13352.31353

-2670.7802 -0.346854571 39.198717 0.7161859

46

10681.533

13309.34139

-2627.8081 -0.341273773 38.857443 0.7139107

47

10681.533

13267.06066

-2585.5273

48

10681.533

13225.46022

-2543.9269 -0.330380115

49

10681.533

13184.52912

-2502.9958 -0.325064387 37.866216 0.7073026

50

10681.533

13144.25658

-2462.7232 -0.319834188 37.546382 0.7051703

51

10681.533

13104.63202

-2423.0987 -0.314688142 37.231694 0.7030724

52

10681.533

13065.64502

-2384.1117 -0.309624894 36.922069 0.7010082

-3351.67

-0.655478961 58.561036

-0.52881603

-0.45698721

-0.435281815

-0.38230895

-0.35252663

-0.33578277

52.49364

0.845268

0.8048187

50.325922 0.7903673

45.933486 0.7610844

44.60617

0.7522356

41.366803 0.7306398

39.545572 0.7184983

38.521661 0.7116722
38.19128

0.7094696

Energy Expenditure and Dietary Intake

Week

Average Weekly Input

(kcals)

AverageWeekly Output:
Calculated (kcals)

25

Average Weekly
E: Calculated
(kcals)

Average Weekly
BW (kg)

Body Weight
(kg)

New RMR

=Table18[Average Daily=23229.5510632892*K11
Input (kcals)]*7

=D5-E5

=F5/7700

=L5+G5

=( 655 + ( 9.6*(H5)) + ( 1.8*L7 ) - ( 4.7*K9))/1440

=Table18[Average Daily=$J$16*I5
Input (kcals)]*7

=D6-E6

=F6/7700

=H5+G6

=( 655 + ( 9.6*(H6)) + ( 1.8*L7 ) - ( 4.7*K9))/1440

=Table18[Average Daily=$J$16*I6
Input (kcals)]*7

=D7-E7

=F7/7700

=H6+G7

=( 655 + ( 9.6*(H7)) + ( 1.8*L8 ) - ( 4.7*K10))/1440

=Table18[Average Daily=$J$16*I7
Input (kcals)]*7

=D8-E8

=F8/7700

=H7+G8

=( 655 + ( 9.6*(H8)) + ( 1.8*L9 ) - ( 4.7*K11))/1440

=Table18[Average Daily=$J$16*I8
Input (kcals)]*7

=D9-E9

=F9/7700

=H8+G9

=( 655 + ( 9.6*(H9)) + ( 1.8*L10 ) - ( 4.7*K12))/1440

=Table18[Average Daily=$J$16*I9
Input (kcals)]*7

=D10-E10

=F10/7700

=H9+G10

=( 655 + ( 9.6*(H10)) + ( 1.8*L11 ) - ( 4.7*K13))/1440

=Table18[Average Daily=$J$16*I10
Input (kcals)]*7

=D11-E11

=F11/7700

=H10+G11

=( 655 + ( 9.6*(H11)) + ( 1.8*L12 ) - ( 4.7*K14))/1440

=Table18[Average Daily=$J$16*I11
Input (kcals)]*7

=D12-E12

=F12/7700

=H11+G12

=( 655 + ( 9.6*(H12)) + ( 1.8*L13 ) - ( 4.7*K15))/1440

=Table18[Average Daily=$J$16*I12
Input (kcals)]*7

=D13-E13

=F13/7700

=H12+G13

=( 655 + ( 9.6*(H13)) + ( 1.8*L14 ) - ( 4.7*K16))/1440

10

=Table18[Average Daily=$J$16*I13
Input (kcals)]*7

=D14-E14

=F14/7700

=H13+G14

=( 655 + ( 9.6*(H14)) + ( 1.8*L15 ) - ( 4.7*K17))/1440

11

=Table18[Average Daily=$J$16*I14
Input (kcals)]*7

=D15-E15

=F15/7700

=H14+G15

=( 655 + ( 9.6*(H15)) + ( 1.8*L16 ) - ( 4.7*K18))/1440

12

=Table18[Average Daily=$J$16*I15
Input (kcals)]*7

=D16-E16

=F16/7700

=H15+G16

=( 655 + ( 9.6*(H16)) + ( 1.8*L17 ) - ( 4.7*K19))/1440

13

=Table18[Average Daily=$J$16*I16
Input (kcals)]*7

=D17-E17

=F17/7700

=H16+G17

=( 655 + ( 9.6*(H17)) + ( 1.8*L18 ) - ( 4.7*K20))/1440

14

=Table18[Average Daily=$J$16*I17
Input (kcals)]*7

=D18-E18

=F18/7700

=H17+G18

=( 655 + ( 9.6*(H18)) + ( 1.8*L19 ) - ( 4.7*K21))/1440

15

=Table18[Average Daily=$J$16*I18
Input (kcals)]*7

=D19-E19

=F19/7700

=H18+G19

=( 655 + ( 9.6*(H19)) + ( 1.8*L20 ) - ( 4.7*K22))/1440

16

=Table18[Average Daily=$J$16*I19
Input (kcals)]*7

=D20-E20

=F20/7700

=H19+G20

=( 655 + ( 9.6*(H20)) + ( 1.8*L21 ) - ( 4.7*K23))/1440

17

=Table18[Average Daily=$J$16*I20
Input (kcals)]*7

=D21-E21

=F21/7700

=H20+G21

=( 655 + ( 9.6*(H21)) + ( 1.8*L22 ) - ( 4.7*K24))/1440

18

=Table18[Average Daily=$J$16*I21
Input (kcals)]*7

=D22-E22

=F22/7700

=H21+G22

=( 655 + ( 9.6*(H22)) + ( 1.8*L23 ) - ( 4.7*K25))/1440

19

=Table18[Average Daily=$J$16*I22
Input (kcals)]*7

=D23-E23

=F23/7700

=H22+G23

=( 655 + ( 9.6*(H23)) + ( 1.8*L24 ) - ( 4.7*K26))/1440

20

=Table18[Average Daily=$J$16*I23
Input (kcals)]*7

=D24-E24

=F24/7700

=H23+G24

=( 655 + ( 9.6*(H24)) + ( 1.8*L25 ) - ( 4.7*K27))/1440

21

=Table18[Average Daily=$J$16*I24
Input (kcals)]*7

=D25-E25

=F25/7700

=H24+G25

=( 655 + ( 9.6*(H25)) + ( 1.8*L26 ) - ( 4.7*K28))/1440

22

=Table18[Average Daily=$J$16*I25
Input (kcals)]*7

=D26-E26

=F26/7700

=H25+G26

=( 655 + ( 9.6*(H26)) + ( 1.8*L27 ) - ( 4.7*K29))/1440

23

=Table18[Average Daily=$J$16*I26
Input (kcals)]*7

=D27-E27

=F27/7700

=H26+G27

=( 655 + ( 9.6*(H27)) + ( 1.8*L28 ) - ( 4.7*K30))/1440

24

=Table18[Average Daily=$J$16*I27
Input (kcals)]*7

=D28-E28

=F28/7700

=H27+G28

=( 655 + ( 9.6*(H28)) + ( 1.8*L29 ) - ( 4.7*K31))/1440

25

=Table18[Average Daily=$J$16*I28
Input (kcals)]*7

=D29-E29

=F29/7700

=H28+G29

=( 655 + ( 9.6*(H29)) + ( 1.8*L30 ) - ( 4.7*K32))/1440

26

=Table18[Average Daily=$J$16*I29
Input (kcals)]*7

=D30-E30

=F30/7700

=H29+G30

=( 655 + ( 9.6*(H30)) + ( 1.8*L31 ) - ( 4.7*K33))/1440

27

=Table18[Average Daily=$J$16*I30
Input (kcals)]*7

=D31-E31

=F31/7700

=H30+G31

=( 655 + ( 9.6*(H31)) + ( 1.8*L32 ) - ( 4.7*K34))/1440

28

=Table18[Average Daily=$J$16*I31
Input (kcals)]*7

=D32-E32

=F32/7700

=H31+G32

=( 655 + ( 9.6*(H32)) + ( 1.8*L33 ) - ( 4.7*K35))/1440

29

=Table18[Average Daily=$J$16*I32
Input (kcals)]*7

=D33-E33

=F33/7700

=H32+G33

=( 655 + ( 9.6*(H33)) + ( 1.8*L34 ) - ( 4.7*K36))/1440

30

=Table18[Average Daily=$J$16*I33
Input (kcals)]*7

=D34-E34

=F34/7700

=H33+G34

=( 655 + ( 9.6*(H34)) + ( 1.8*L35 ) - ( 4.7*K37))/1440

31

=Table18[Average Daily=$J$16*I34
Input (kcals)]*7

=D35-E35

=F35/7700

=H34+G35

=( 655 + ( 9.6*(H35)) + ( 1.8*L36 ) - ( 4.7*K38))/1440

32

=Table18[Average Daily=$J$16*I35
Input (kcals)]*7

=D36-E36

=F36/7700

=H35+G36

=( 655 + ( 9.6*(H36)) + ( 1.8*L37 ) - ( 4.7*K39))/1440

33

=Table18[Average Daily=$J$16*I36
Input (kcals)]*7

=D37-E37

=F37/7700

=H36+G37

=( 655 + ( 9.6*(H37)) + ( 1.8*L38 ) - ( 4.7*K40))/1440

34

=Table18[Average Daily=$J$16*I37
Input (kcals)]*7

=D38-E38

=F38/7700

=H37+G38

=( 655 + ( 9.6*(H38)) + ( 1.8*L39 ) - ( 4.7*K41))/1440

35

=Table18[Average Daily=$J$16*I38
Input (kcals)]*7

=D39-E39

=F39/7700

=H38+G39

=( 655 + ( 9.6*(H39)) + ( 1.8*L40 ) - ( 4.7*K42))/1440

36

=Table18[Average Daily=$J$16*I39
Input (kcals)]*7

=D40-E40

=F40/7700

=H39+G40

=( 655 + ( 9.6*(H40)) + ( 1.8*L41 ) - ( 4.7*K43))/1440

37

=Table18[Average Daily=$J$16*I40
Input (kcals)]*7

=D41-E41

=F41/7700

=H40+G41

=( 655 + ( 9.6*(H41)) + ( 1.8*L42 ) - ( 4.7*K44))/1440

38

=Table18[Average Daily=$J$16*I41
Input (kcals)]*7

=D42-E42

=F42/7700

=H41+G42

=( 655 + ( 9.6*(H42)) + ( 1.8*L43 ) - ( 4.7*K45))/1440

39

=Table18[Average Daily=$J$16*I42
Input (kcals)]*7

=D43-E43

=F43/7700

=H42+G43

=( 655 + ( 9.6*(H43)) + ( 1.8*L44 ) - ( 4.7*K46))/1440

40

=Table18[Average Daily=$J$16*I43
Input (kcals)]*7

=D44-E44

=F44/7700

=H43+G44

=( 655 + ( 9.6*(H44)) + ( 1.8*L45 ) - ( 4.7*K47))/1440

41

=Table18[Average Daily=$J$16*I44
Input (kcals)]*7

=D45-E45

=F45/7700

=H44+G45

=( 655 + ( 9.6*(H45)) + ( 1.8*L46 ) - ( 4.7*K48))/1440

42

=Table18[Average Daily=$J$16*I45
Input (kcals)]*7

=D46-E46

=F46/7700

=H45+G46

=( 655 + ( 9.6*(H46)) + ( 1.8*L47 ) - ( 4.7*K49))/1440

43

=Table18[Average Daily=$J$16*I46
Input (kcals)]*7

=D47-E47

=F47/7700

=H46+G47

=( 655 + ( 9.6*(H47)) + ( 1.8*L48 ) - ( 4.7*K50))/1440

44

=Table18[Average Daily=$J$16*I47
Input (kcals)]*7

=D48-E48

=F48/7700

=H47+G48

=( 655 + ( 9.6*(H48)) + ( 1.8*L49 ) - ( 4.7*K51))/1440

45

=Table18[Average Daily=$J$16*I48
Input (kcals)]*7

=D49-E49

=F49/7700

=H48+G49

=( 655 + ( 9.6*(H49)) + ( 1.8*L50 ) - ( 4.7*K52))/1440

46

=Table18[Average Daily=$J$16*I49
Input (kcals)]*7

=D50-E50

=F50/7700

=H49+G50

=( 655 + ( 9.6*(H50)) + ( 1.8*L51 ) - ( 4.7*K53))/1440

47

=Table18[Average Daily=$J$16*I50
Input (kcals)]*7

=D51-E51

=F51/7700

=H50+G51

=( 655 + ( 9.6*(H51)) + ( 1.8*L52 ) - ( 4.7*K54))/1440

48

=Table18[Average Daily=$J$16*I51
Input (kcals)]*7

=D52-E52

=F52/7700

=H51+G52

=( 655 + ( 9.6*(H52)) + ( 1.8*L53 ) - ( 4.7*K55))/1440

49

=Table18[Average Daily=$J$16*I52
Input (kcals)]*7

=D53-E53

=F53/7700

=H52+G53

=( 655 + ( 9.6*(H53)) + ( 1.8*L54 ) - ( 4.7*K56))/1440

50

=Table18[Average Daily=$J$16*I53
Input (kcals)]*7

=D54-E54

=F54/7700

=H53+G54

=( 655 + ( 9.6*(H54)) + ( 1.8*L55 ) - ( 4.7*K57))/1440

51

=Table18[Average Daily=$J$16*I54
Input (kcals)]*7

=D55-E55

=F55/7700

=H54+G55

=( 655 + ( 9.6*(H55)) + ( 1.8*L56 ) - ( 4.7*K58))/1440

52

=Table18[Average Daily=$J$16*I55
Input (kcals)]*7

=D56-E56

=F56/7700

=H55+G56

=( 655 + ( 9.6*(H56)) + ( 1.8*L57 ) - ( 4.7*K59))/1440

Energy Expenditure and Dietary Intake

26

Lbs
My Body Weight:

140

Height:

64

Age:

25

Harris-Benedict RMR:

=( 655 + ( 9.6*L5) + ( 1.8*L7 ) - ( 4.7*K9))/ 1440

Measured RMR:

1.12

Inches
Years

Energy Expenditure after 20% decrease

=23229.5510632892- (23229.5510632892*0.2)

kgs
=0.453592*K5
cm
=2.54*K7