Formulas

Question 1

Daily protein consumption
210lb person
Very active

Answer 1

Weight in pds / 2.2 = weight in kg
Kg weight x activity level (1.2, 1.4, 1.6) = protein level

210/2.2=95.45
95.45x1.6=152.72

Question 2

Fluid intake before exercise
130lb

Answer 2

Weight x .08
Or
Weight x .11

130 x .08 = 10
130 x .11 = 14

10-14 oz for 130pds

Question 3

Calories from carbs, fats and protein per serving
Carbs 37g
Protein 3g
Fat 8g

Answer 3

Carbs: number of carbs per serving x 4
37 x 4 = 148 cal from carbs

Protein: number of protein per serving x 4
3 x 4 = 12 cal from protein

Fats: number of fat per serving x 9
8 x 9 = 72 cal from fat

Question 4

Percentage of calories from carbs, protein and fat
230g per serving

Answer 4

Number of _____ calories/ number of calories per serving

Carbs: 148 / 230 = 64%

Protein: 12 / 230 = 5%

Fats: 72 / 230 = 31%

Question 5

BMI
157lb
5’9’’

Answer 5

Weight / height(2) x 703

157 / 4761 x 703 = 23

Question 6

Desired body weight
190lb person, 22% body fat
How much would they weigh if they decreased to 14%

Answer 6

DBW = LBW / (1-Desired body Fat %)

100-22=78%
190lbs x 78% = 148.2lbs
100-14=86%
148.2/86%=172

Question 7

Waist to hip ratio

Answer 7

Waist/hip

Question 8

Karvonen formula (HRR)
64 RHR
194 MHR

Answer 8

(THR) = (HRR x %intensity) + RHR

Step 1. MHR-RHR = HRR
Step 2. HRR x % + RHR = TRR

194-64=130 HRR
130 x 70% = 91
91 + 64 = 155
155 = THR

Question 9

Daily caloric deficit
40lbs in 50 weeks

Answer 9

Non-exercise
40 x 3500 = 140,000 total calories
140,000/50 = 2800 total cal per week
2800/7 = 400 total cal deficit

Exercise
350 cal burned per week, 3 workouts per week
350 x 3 = 1050 additional cal per week
1050/7 = 150 per day
400 - 150 = 250 total cal deficit