Formulas

Question 1

How do you calculate Basal Metabolic Rate (BMR) using the Harris-Benedict equation?

Answer 1

Men: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) + 5

Women: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) - 161

Question 2

How do you calculate Total Daily Energy Expenditure (TDEE)?

Answer 2

TDEE = BMR * Activity FactorMultiplier.

Question 3

What is the formula for maximum heart rate?

Answer 3

Max HR = 220 – Age.

Question 4

What is the Karvonen formula for target heart rate?

Answer 4

Target HR = ((Max HR – Resting HR) * Intensity) + Resting HR.

Question 5

What is the formula for BMI (Body Mass Index)?

Answer 5

BMI = Weight (kg) / Height (m)^2.

Question 6

How do you calculate caloric deficit for weight loss?

Answer 6

Deficit = TDEE – Calorie Intake.

Question 7

What is the formula for fat-free mass (FFM)?

Answer 7

FFM = Total Body Weight – Fat Mass.

Question 8

How do you estimate protein needs for muscle growth?

Answer 8

Protein (g) = Body Weight (kg) * 1.6–2.2.

Question 9

What is the formula for lean body mass (LBM)?

Answer 9

LBM = Total Weight – (Total Weight * Body Fat %).

Question 10

How do you calculate hydration needs post-exercise?

Answer 10

Hydration = Body Weight Lost (kg) * 1.5 liters.

Question 11

What is the formula for VO2 max estimation using heart rate?

Answer 11

VO2 max = 15.3 * (Max HR / Resting HR).

Question 12

How do you calculate training volume?

Answer 12

Volume = Sets * Reps * Weight.

Question 13

What is the Wilks formula used for?

Answer 13

Determines strength performance relative to body weight.

Question 14

What is the formula for energy balance?

Answer 14

Energy Balance = Calories Consumed – Calories Burned.

Question 15

What is the 1-Rep Max (1RM) formula?

Answer 15

1RM = Weight * (1 + (Reps / 30)).

Question 16

How do you calculate caloric needs for weight gain?

Answer 16

Caloric Needs = TDEE + 500–1000 kcal (depending on the desired rate of weight gain).

Question 17

What is the Power Output formula for exercise?

Answer 17

Power (Watts) = Work (Joules) / Time (Seconds).

Question 18

How do you calculate the Waist-to-Hip Ratio (WHR)?

Answer 18

WHR = Waist Circumference (cm) / Hip Circumference (cm).

Question 19

What is the Workload formula for resistance training?

Answer 19

Workload = Sets * Reps * Weight (kg or lbs).

Question 20

How do you calculate Resting Metabolic Rate (RMR)?

Answer 20

Similar to BMR but can also include indirect calorimetry or a simplified estimation like: RMR ≈ Body Weight (kg) * 20–25 kcal (approximation).