This is the FAQ for my Workout/Caloric Balance worksheet: http://spreadsheets.google.com/ccc?key=pQHhEMOPYJA6H0F05O_AZZA&hl=en
last modified: 7/30/2008

FAQ

Q: How do you calculate "Calories In"?
A: Document everything you eat and use websites like CalorieKing.com to approximate the caloric value of your foods. The more you do this, the more accurate you'll become at approximating calories. To stay on the safe side I overestimate on foods caloric values.

Q: How do you calculate "Calories Out"?
A: This one is kind of tricky. Caloric expenditure = Resting Metabolic Rate + Thermic Effects of Food + Thermic Effects of Exercise. Since it's difficult to calculate these individually, I approximate by using calculations. I've researched different calculations and have decided to use the Mifflin calculation for BMR versus the Harris Benedict Equation since it provides a lower caloric need and as such is more "conservative". As of July 30, 2008 I have incorporated the Mifflin equation into my spreadsheet under "Calorie Out Base". The equation calculates your daily caloric expenditure based on your sex, age, weight, height, and activity level. The calculator I can also be found at: http://health.drgily.com/basal-metabolic-rate-calculator.php

However as we know the TEE component fluctuates on a daily basis depending on the quality and quantity of exercise. Furthermore, knowledge workers like myself (that have desk jobs) are sedentary during work hours but may be highly active during their hours off work. Therefore I've added the component of adjusting for exercise by assuming that I am sedentary from Monday through Friday and then adding the extra component of exercise as measured in activity/minute. The activity level multiplier that I have chosen to use for sedentary is 1.2x BMR.

To do this I must first find my caloric expenditure with under sedentary activity levels. Using the website above, my daily caloric expenditure is (male/29yrs/5'9"/151lbs/sedentary) 1968 kcal. Then using activity level calculator (http://primusweb.com/fitnesspartner/jumpsite/calculat.htm) that factors weight and duration, I calculate my extra activity levels on a daily basis. However since the activity calculator shows a per minute rate that includes calories I burn just being awake, I must then deduct out the BMR. To deduct out BMR I take my daily caloric expenditure (e.g. 1968) and divide it by 1,440 minutes in a day. That gives me a per minute BMR (e.g. 1.37) that I subtract from the per minute activity level. On a daily basis, I then multiply the per minute activity level by the number of minutes exercised and add this to my daily basic caloric expenditure (e.g. 1968) and that is my true daily caloric expenditure.

There are several caveats to this calculation:

1. On weekends I am more active. So I recalculate my daily caloric expenditure using male/29yrs/5'9"/151lbs/light activity (2132 kcal) and add extra exercise calories on top of that.
2. On weekend days that I am not as active, I revert to using a weekday (sedentary level) daily caloric expenditure (1968 kcal). This includes days I am awake for less hours during the day.

Q: How did you calculate Activity/Min (the grey shadowed bar above each activity type)?
A: I used http://primusweb.com/fitnesspartner/jumpsite/calculat.htm and based upon my weight, I calculated these activities per 1 minute duration. Certain activities such as surfing have been adjusted to more accurately reflect my true caloric expenditure. Remember, I also have to deduct out the BMR portion of the per minute rate. To deduct out BMR I take my daily caloric expenditure (e.g. 1968) and divide it by 1,440 minutes in a day. That gives me a per minute BMR (e.g. 1.37) that I subtract from the per minute activity level.

Q: How do you calculate your Fat %?
A: I use a Tanita BF-681W scale. See http://charlez.tumblr.com/post/41918228/body-weight-fat-hydration

Q: How do you calculate your Hydration levels?
A: Same as above.

Q: What are the activities you have chosen to include and why?
A: Pushups, situps, pullups, swimming, outdoor bike, indoor bike, running, surfing, rock-climbing, volleyball, basketball, weight-lifting, recreation-easy, recreation-hard. I've included these because they are the activities I do most on a weekly basis. I have lumped all other activities under "recreation-easy" and "recreation-hard" and adjust the gray bar (activity calories/minute) to reflect that type of activity on a weekly basis. http://primusweb.com/fitnesspartner/jumpsite/calculat.htm provides great resolution for different activities at different intensities.

Q: How do you calculate how much protein you should take daily?
A: I use the 1.2-1.5 gram per kilogram body weight rule. I also try to never exceed 2.0 grams per kilogram body weight daily. Please see: http://charlez.tumblr.com/post/42512107/how-much-protein-should-you-be-taking