Author: Roy Price Nutritionist and Dietitian POBox 1326 Alice Springs, NT, Australia eMail me or call (+61) 0409695949 (mob)	ManageYourOwnBodyweight Ultimate Calorie Accounting Package Who is Roy Price? || Update to Latest Version || Progress Monitor || Wall Chart || Group Challenge || Make an Appointment || Feedback Connect to the Internet to enable the calculators
Hot Links EthiCal 1400Cal Diet Planner Short Fat Questionnaire Physical Activity Rating Could you have an eating disorder? Food Variety Test Are you an emotional eater? Are you ready to lose weight? Coming soon What is "fat-burning" exercise What would it take to motivate you to get started? Why am I not losing weight? Reliable Info Sites Glenn Cardwell's Diet Impact Rosemary Stanton's Dietary Advice Catherine Saxelby's FoodWatch Nutrition Australia's Get On Track recipes, menu plans and Shopping List References	Introduction Before you continue, click here to update to the latest version NOW!  The draft you are reading now is dated 20th Feb 2005.  Now that you have updated, save the update to your desktop for ready access.  This utility is constantly being refined so ALWAYS update to the latest version every time you want to do some calorie accounting. Be generous:  share with others The primary aim of this package is to enable you to gain INDEPENDENCE and CONTROL over your weight loss and weight management program.  So that the maximum number of people can benefit, it is important that you forward this package (MYOBodyweight.htm) as an attachment extensively throughout your email networks. Even if the person you send it to has no need for it, the person they send it to might have a need. Summary If you have found the motivation to take control of your body's energy balance, the calculators and process below have been designed to enable you to get a firm grip of the information you need for success. Specifically it enables you to: Step 1. calculate your energy expenditure from "metabolism" Step 2. calculate your energy expenditure from activity and exercise Step 3. calculate your energy income from food and drink Step 4. view your energy deficit/credit per day and per week Step 5. view your potential weight loss/gain per week Step 6. discover which everyday snacks and treats can bankrupt all your hard work. The MYOBodyweight Calorie Accounting Package is offered free of charge and has been constructed as a self-help utility.  With a small amount of self education (particularly the food exchanges), there is sufficient information below for you to successfully manage your own weight loss and weight maintenance program for decades.  Should you need additional help there are links to reliable and dependable websites. Calorie Accounting 101: The Basics In one kilogram of body fat there are about 7,000 Calories of energy.  Therefore to lose 1 kilogram of body fat, you need to create an energy deficit of about 7,000 Calories.  This can be achieved by an increase in activity/exercise (energy output) or a decrease in fuel intake (energy input), but it is best achieved by a combination of both.  Why "dieting" doesn't work If we only decrease our fuel intake as a method of causing an energy deficit our body responds as though we have entered a period of famine and goes into starvation/survival mode.  In other words, the body compensates for the decrease in fuel by automatically slowing down its metabolic processes, thereby conserving fuel for heart beat, breathing, heat production, etc so that it might survive starvation.  However, by combining increased activity with a moderate decrease in fuel intake, the body's metabolic rate continues to be stimulated which prevents the body from going into starvation mode. By using a combination of decreased energy input ("eat better") and increased energy output ("move more") you can easily create an energy deficit of, say, 500 Calories per day.  This translates into a 3,500 Calorie deficit per week or a 14,000 Calorie deficit per month, which is equivalent to the amount of energy in 2 kgs of body fat.  This may not look like a lot on the scales but it's the equivalent to the weight of a 2 litre container of milk.  Try carrying one of those around with you all day! Take Control Weight loss and weight maintenance are achievable. Its all about being motivated sufficiently to take control of our body's energy balance, creating an energy deficit to lose weight, and once you have achieved your desired weight, keeping the balance between energy input and energy output to maintain your weight at that level. Now, let's not procrastinate any longer, let's get started!!

---

Step 1:  Calculate your Daily Energy Expenditure from Metabolism

Connect to the Internet to enable the calculators

SEX	Male Female	HEIGHT	cms	Your Ideal Body Weight (IBW) Range  is
AGE	years	WEIGHT	kgs	to kgs (BMI 18.5 to 25)
	.
			What is your personal goal weight?kgs (what you think is a good weight for you)
	kJ/day	Cal/day	Cal/kg IBW (IBW: BMI=22.5)
TOTAL ENERGY REQUIREMENTS				Average of 3 methods (References 1,2,3 below)

The above calculator uses an estimated Ideal Body Weight (BMI of 22.5) to estimate your energy output via metabolism (breathing, heat generation, heart rate, etc).  Assuming you are overweight rather than a muscle-bound body builder, to use your actual body weight would overestimate your energy output from metabolism.  Unlike muscle tissue, body fat is relatively dormant (metabolically inactive) and does not contribute much to energy output.

---

 

Step 2:  Calculate your Average Daily Energy Expenditure from Activity & Exercise (4) Activity Minutes Times/ Week 1 Aerobics - choose from step aerobics low impact medium intensity high impact high intensity 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 2 Boxing - choose from punching bag in ring sparring 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 3 Calisthenics - choose from pushups, situps, vigorous 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 4 Circuit training - choose from free weights nautilus universal hydra fitness 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 5 Climbing hills - choose from no load 5kg load 10kg load 20kg load 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 6 Cricket - choose from batting bowling 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 7 Cycling - choose from stationary v light effort slow cycling - 5.5kph staionary, general medium cycling 9.4 kph cycling 16-19kph stationary, mod effort cycling moderately 22-25kph, vigorous fast cycling, racing 25-30kph racing more than 30kph 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 8 Dancing - choose from ballroom choreographed, lambada 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 9 Football - choose from general competetive soccer, competitive 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 10 Gardening - choose from light gardening raking mowing, power mower hedging gardening no lifting digging 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 11 Golf - choose from using power cart pulling clubs golf - general carrying clubs 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 12 Horse riding - choose from walking trot grooming gallop 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 13 House cleaning - choose from general cleaning washing windows mopping floor (female) mopping vacuuming 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 14 Jogging - choose from jogging general 6 mph 10kph jogging 10 min miles 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Activity Minutes Times/ Week 15 Jumping rope - choose from slow 70 per min 80 per min 125 per min 145 per min 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 Music playing - choose from horn sitting trumpet standing accordion (sitting) woodwind sitting flute sitting conducting piano sitting cello sitting violin sitting organ sitting drums sitting 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 17 Rowing - choose from stationary, light effort 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 18 Running - choose from 8kph 7.5min/k 11 min 30sec per mile 8.5kph 7min/km cross country 9.5kph 6.5min/k 10.5kph 5.75min/k 9 min per mile 11kph 5.5min/k 8 min per mile 12kph 5min/k 11.5kph 5.25min/k 13kph 4.5min/k 7 min mile 14.5kph 4.25min/k 6 min mile 16kph 3.75 min/k 5 min 30 sec mile 17kph 3.5min/k 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 19 Swimming - choose from treading, normal side stroke crawl, slow laps, freestyle crawl, fast breaststroke laps, freestyle, vigorous backstroke treading, fast 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 20 Tennis - choose from doubles general singles 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 21 Volleyball - choose from slow walking medium paced walking fast walking 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 22 Walking - choose from slow walking 2mph 3.3kph walking the dog walking 3mph 5kph plowed field asphalt road grass track fields and hillsides walking 4mph 6.6kph walking uphill 5.5kph up stairs fast walking 5mph 8.3kph 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 23   0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 24   0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 25   0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 26   0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 27   0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Connect to the Internet to enable the calculators

AVERAGE DAILY ENERGY EXPENDED FROM ACTIVITY & EXERCISE

Calories, or	Kilojoules
which is equivalent to	grams of body fat.

---

.

Step 3:  Plan Your Daily Energy Income with Food(5) Plan your daily food intake by choosing the number of serves of each food exchange you intend to eat. For a definition of each particular food exchange, click on its name.
Food Exchanges		Protein	Carbo hydrate	Fat	Alcohol	kJs	Cals
Bread and cereals	0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Starchy Vegetables	0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Free Vegetables	0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Fruit	0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Skim Milk	0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Half Fat Milk	0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Full Cream Milk	0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Legumes	0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Nuts and Seeds	0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Lean Meat	0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Medium Fat Meat	0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
High Fat Meat	0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Fat	0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Alcohol, standard serve	0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Free foods	0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
		Protein	Carbo hydrate	Fat	Alcohol	kJ	Cals
Totals		g	g	g	g
Percent Energy Contribution		%	%	%	%
Desirable Energy Contribution		10-20%	>50%	<30%	<10%

Connect to the Internet to enable the calculators

---

Step 4: Calorie Accounting Summary

.
Height		cm
Current Weight		kgs
Body Mass Index		kgs/m2 (18.5 to 25 OK)
Ideal Body Weight Range (BMI=18.5 to 25)		to kgs
Personal Goal Weight		kgs
Weight loss to achieve Goal Weight		kgs
Energy input, calories (via food and drink)		cals/kg IBW (no less than 20)
Energy output, calories (via metabolism)		cals/kg IBW
Energy output, calories (via exercise, weekly average)		cals/kg IBW (aim for -10 to -20)
Energy credit/deficit per day (calories)		cals/kg IBW
Energy credit/deficit per week		Calories
Equivalent to kg weight gain/loss		kgs per week
Weeks to reach Goal Weight		weeks

To save a record of the above information, print now. 
None of the data is saved when you close this page.

An energy deficit that leads to the loss of between 0.500 kg and 1.000kg of body weight per week is ideal and more likely to be sustainable in the long term.

To help ensure that you are eating relatively healthily, energy intake from food for the duration of your program should not be less than 20 Calories per kg IBW (Ideal Body Weight:BMI = 22.5) per day.  It is far healthier to cause the required energy deficit through activity and exercise than by diet alone.

Review Step 1
Review Step 2
Review Step 3

Step 5:  Review which foods/drinks can bankrupt all your hard work The energy deficit calculated above is equivalent in calories to the following amounts of particular foods/drinks:   Food Number of serves   Meat Pie 170g (individual serve size) meat pies or Coke, 375ml can/bottle cans of coke or Potato Crisps, 30g packet packets of crisps or Mars Bar, 60g Mars Bars or Beer, full strength, 375ml can/stubby cans/stubbies of beer or Doughnuts, 40g doughnuts or Sweet Biscuits, 10g plain sweet biscuits or Cake, 40g slice slices cake or Chocolate, 50g (small bar) small chocolate bars or Cream/Mayonnaise, 1 tablespoon (20g) tablespoons or Soft Drink, 375 ml can cans soft drink or Hot Chips, 10g each hot chips or Icecream, 35g scoop scoops ice cream or Alcoholic Drinks standard drinks or Butter/Margarine/Oil, 20g tablespoons tablespoons The lesson is here that you can sabotage all your hard work for the day just by (for example) drinking375ml cans/stubbies of full strength beer. The other message is that there MIGHT be room for a little fun in your life, depending on whether you have EARNED it or not.

---

References

1. HARRIS-BENEDICT EQUATION (1919)
2. THE SCHOFIELD EQUATION (Aust J Nutr Diet Vol 46 Suppl. 1989)
3. Movahedi, A.  Simple formula for calculating basal energy expenditure.  Nutrition Research, 1999; 19(7): 989-995
4. Chapter 12: Physical Activity. In, Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acids (Macronutrients) 2002. Online at http://www.nap.cdu/openbook/0309085373/html/697.html.  The National Academy of Sciences
5. Food Exchange List.  Dietitians' Pocketbook - prepared by the Dept Nutrition and Dietetics, School of Community Health, Curtin University of Technology