Mężczyzna,wiek 17,184cm,70kg,ektomorfik:
Moje obliczenia:
BMR=(9.99 x 70)+(6,25 x 184) - (4.92 x 17) - 161
BMR=699,3+1150-83,64-161
BMR=1604,66
+++++++++++++++++++++++++++++++++++++++
Trening siłowy
TEA=3x 60min x 9+EPOC(3x(7% z 1631=114)) = 1962
TEA=1962
+++++++++++++++++++++++++++++++++++++++
TEF=1962*7=280
TEF=280
+++++++++++++++++++++++++++++++++++++++
(BMR)1604 + (TEF)280=1884kcal
+++++++++++++++++++++++++++++++++++++++
1854 kcal+900 kcal = 2784kcal
+++++++++++++++++++++++++++++++++++++++
2784 + TEF(10% z 2784 = 278) = 2784 + 278 = 3062 kcal
+++++++++++++++++++++++++++++++++++++++
TDEE = 1604 + 1962 + 280 + 900 = 4746