PLAN B
Determine calorie requirements

Calculate basal metabolic rate

The basal metabolic rate is the amount of energy. which one needs in complete rest (for example when sleeping). to maintain all body functions for 24 hours. The body activity level is 0.95 PAL (Physical Activity Level). The Harris-Benedict formula is used to calculate the basal metabolic rate (basal metabolic rate ). The calculation includes weight, age, gender and height. Two examples of this would be:

basal metabolic rate man (Kilocalories a day)

66.47 + (13.7 * Body weight in kg) + (5 * Height in cm) – (6.8 * Age in years) = basal metabolism

e.g. 66.4 + (13.7 * 90 kg) + (5* 190 cm) - (6.8 * 50 Jahre) = 1876.4 kcal

basal metabolic rate women (Kilocalories a day)

655.1 + (9.6 * Body weight in kg) + (1.8 * Height in cm) – (4.7 * Age in years) = basal metabolism

e.g. 655.1 + (9.6 * 70 kg) + (1.8 * 172 cm) - (4.7 * 35 Jahre) = 1472.7 kcal

Determination of the body mass index


Determine power turnover

Because the amount of daily muscle work is very different. Depending on their physical activity, people are divided into five groups according to their physical activity.

basal metabolism * PAL-Faktor = power turnover

PAL factors at different activities:

PAL activity samples
0.95 sleep
1.2 only sitting or lying old, frail people
1.4–1.5 almost exclusively sitting. little leisure activities desk work
1.6–1.7 mostly sitting, with additional standing / walking activities Motorists, students, laboratory workers
1.8–1.9 mostly standing / walking activities Salesmen, waiters, craftsmen, housewife
2.0–2.4 physically demanding job Miners, forest workers, high performance athletes

The Physical Activity Level; PAL as a multiplication factor for basal metabolism. ultimately defines the average daily power turnover.

basal metabolism kcal * PAL factor = power turnover kcal

e.g. businessman: 1876.4 kcal * 1.5 = 2814.16 kcal / 11782 kJ

e.g. clerk: 1472.7 kcal * 1.5 = 2209.05 kcal / 9249 kJ


Determine additional physical performance

The metabolic equivalent - comparability of the energy consumption of different activities

The metabolic equivalent of task (MET) is used to compare the energy consumption of various activities. It is the description of the metabolic rate of a human relative to the resting metabolism in relation to his body weight.

1 MET equals a calorie consumption of 4.2 kJ (1 kcal) per kilogram of body weight per hour. This corresponds approximately to the resting metabolism of the body. Moderate physical activity has about a power consumption of 3-6 METs. intensive efforts usually over 6 METs.

METs activity
3 Playing golf
4 To go for a walk
5 Skate
6 Swim
7 Dance
8 To go biking
10 To jog
12 Playing squash
14 To run

For example. a person weighing 90kg would walk at 1 hour (which is equivalent to about 4 times resting. that is 4 MET) 4 (kcal) x 90 (kg) = 360 kcal.

These calories are then added to the already existing power turnover.

e.g. businessman: 2814.16 kcal + 360 kcal = 3174.16 kcal

e.g. clerk : 2209.05 kcal + 280 kcal = 2489.05 kcal

FOOTNOTE

The unit "calorie" is a since January 1. 1978 no longer permissible unit of energy. especially the heat energy. It was replaced by the unit "Joule". A joule is physically defined as the amount of heat that heats up about 0.239 Kelvin at normal atmospheric pressure (1013 hPa). 1 gram of water. A calorie was physically defined as the amount of heat needed at normal atmospheric pressure (1013 hPa) to heat 1 gram of water from 14.5 ° C to 15.5 ° C. Colloquially is almost always spoken of "calories". even if actually "kilocalories" (kcal) are meant. The conversion formula: 1 kcal = 4.187 kJ.

GLOSSAR

BMI
Body-Mass-Index
kcal
kilocalories: 1 kcal = 1000 calories == 4200 Joule
kilo
in the decimal system 10³ = 1000
kJ
Kilojoule: 1 kJ = 1000 Joule == 239 kcal
MET
Metabolic equivalent for the calculation of energy turnover
PAL
Physical Activity Level
celiac Disease
gluten intolerance

Bibliography

"Referenzwerte für die Nährstoffzufuhr"
Gemeinsames Werk der deutschen, österreichischen und schweizerischen Gesellschaften für Ernährung
Umschau Verlag, 2000, ISBN 3829571143
"Der Einfluss von resistenter Stärke auf die Fettsäureoxidation bei gesunden Erwachsenen"
Inauguraldissertation an der Medizinischen Fakultät der Universität Rostock Aug. 2011: rosdok.uni-rostock.de/file/rosdok_derivate_0000004892/Dissertation_Unger_2012.pdf
Verbraucherzentrale Niedersachsen "Formula-Diäten Vergleich"
Tabelle Formula-Diäten Jan. 2016: www.verbraucherzentrale-niedersachsen.demediabig/1160048A.pdf
Formula-Diät Hintergrund Jan. 2016: www.verbraucherzentrale-niedersachsen.de/mediabig/1160049A.pdf
Diabetes Austria glykämischer Index
www.diabetes-austria.com/dyn/userfiles/pdf/glykaemischer_index.pdf

plan-b.netzgesta.de
Christian Effenberger
Suedstrasse 2
41564 Kaarst
phone: 049 (0) 21 31 66 93 92
e-mail: plan-b@netzgesta.de

Content of the online offer

The author reserves the right not to be responsible for the topicality, correctness, completeness or quality of the information provided on our website. Liability claims against the author, which refer to damages of material or ideal kind, caused by the use or non-use of the presented information or by the use of incorrect or incomplete information, are in principle excluded, provided that the author is not demonstrably intentional or grossly negligent Fault. All offers are non-binding. The author expressly reserves the right to change, amend, or delete parts of the pages or the entire offer without prior notice, or to terminate the publication temporarily or permanently.

References and links

In the case of direct or indirect references to third-party websites ("hyperlinks"), which lie outside the responsibility of the author, a liability obligation would only come into force in the case in which the author is aware of the contents and is technically possible and reasonable , To prevent the use in case of illegal contents. The author hereby expressly declares that at the time of linking no illegal content was recognizable on the pages to be linked. The author has no influence on the current and future design, content or origin of the linked / linked pages. Therefore, he hereby expressly dissociates himself from all contents of all linked pages, which were changed after the link setting. This statement applies to all links and references set within the author's own internet site, as well as to foreign entries in guestbooks, discussion forums, link lists, mailing lists set up by the author, and in all other forms of databases. Liability for illegal, incorrect or incomplete contents, and in particular for damages resulting from the use or non-use of such provided information, is the responsibility of the provider of the page to which reference was made, not the person who merely refers to the respective publication via links.

Copyright and Trademark Law

The author endeavors to observe the copyrights of the images, graphics, sound documents, video sequences and texts used, to use his own pictures, graphics, sound documents, video sequences and texts, or to access license-free graphics, sound documents, video sequences and texts . All brands and trademarks mentioned within the Internet site and possibly protected by third parties are subject without restriction to the provisions of the respectively valid trademark law and the rights of ownership of the respective registered owners. The mere naming does not lead to the conclusion that trademarks are not protected by third-party rights! The copyright for published objects created by the author remains solely with the author of the pages. Reproduction or use of such graphics, sound documents, video sequences and texts in other electronic or printed publications is not permitted without the express consent of the author.

Data protection

If the possibility for the input of personal or business data (email addresses, names, addresses) within the Internet site exists, the user has given these data voluntarily. The use and payment of all offered services is - as far as technically possible and reasonable - also without specification of such data or under specification of anonymised data or a pseudonym. The use of contact data such as postal addresses, telephone and fax numbers and e-mail addresses published by third parties for the transmission of information not expressly requested is not permitted. Legal steps against the senders of so-called spam mails in the case of violations of this prohibition are expressly reserved. This site uses the mapping service Google Maps via an API. Provider is Google Inc. To use the features of Google Maps, it is necessary to save your IP address. This information is usually transmitted to and stored by Google on servers in the United States. The provider of this site has no influence on this data transfer. For more information about how to handle user data, please refer to the Google Privacy Policy.

General Data Protection Regulation

General note and mandatory information

Designation of the responsible body

The responsible body for data processing on this website is:

Christian Effenberger
Suedstrasse 2
41564 Kaarst

The responsible body, alone or in concert with others, decides on the purposes and means of processing personal data (such as names, contact details, etc.).

Revocation of your consent to data processing

Only with your express consent are some processes of data processing possible. A revocation of your already given consent is possible at any time. For the revocation is sufficient an informal message by e-mail. The legality of the data processing carried out until the revocation remains unaffected by the revocation.

Right to complain to the competent authority

As the person affected, in the event of a breach of data protection law, you have a right of appeal to the competent supervisory authority. The competent supervisory authority with regard to data protection issues is the state data protection officer of the federal state in which my place of residence is located. Namely NRW. The following link provides a conection to the officer: Helga Block.

Right to data portability

You have the right to have data that we process on the basis of your consent or in fulfillment of a contract automatically to you or to third parties. The provision is made in a machine-readable format. If you require the direct transfer of data to another person in charge, this will only be done to the extent technically feasible.

Right to information, correction, blocking, deletion

You have the right at any time within the scope of the applicable legal provisions to provide free information about your stored personal data, source of the data, their recipients and the purpose of data processing and, if necessary, a right to correct, block or delete this data. In this regard and also to further questions on the subject of personal data, you can always contact us via the contact options listed in the imprint.

Legal validity of this Disclaimer

This disclaimer is to be regarded as part of the Internet offer from which this page was referred to. If sections or individual terms of this statement are not legal or correct, the content or validity of the other parts remain uninfluenced by this fact.

Browser Compatibility
Firefox
4.0
Safari
5.1
Chrome
16.0
Opera
22.0
IE
8.0
Edge
1.0
iOS
5.0
Android
4.1.1

Copyright © 2018 by Christian Effenberger