Fitness

= Bulking =

||'''Input'''|| '''Value'''|| ||Body mass || 65 kg || ||Fat composition || 12%|| ||Activity factor || 1.6 (office work) || ||Metabolic equivalent (MET) || 5 (weight lifting) ||

|| '''Variable''' || '''Formula''' || '''Value'''|| ||Fat free mass (FFM) || (Body weight) * (1 - Fat composition) || 57 kg|| ||Resting metabolic rate (RMR) || 500 + (22 * FFM) || 1800 cal/day|| ||Exercise activity || Body mass * Duration * MET value || 500 || ||Thermic effect of food (TEF) || RMR * 0.1 || 180 ||

Total metabolic rate = RMR * (Activity factor) + Exercise activity + TEF = 3500 cal/day

= Cutting =

CategorySport