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MichaGT

Joined: Nov 13
Posts: 1

      quote  
Posted: 29 Nov 2013, 08:38
Hi!
Is there a way to create my own RDI?

And ..
.. is there a way that my workout calories will be automatically reduce my taken food calories on that day?

For example:
RDI 1800 (set by myself)

Calories by taking food 1200
Calories burned by workout 700

So .. i can take 1300 calories at the rest of the day Smile

And ..
.. is there a plan to integrate stuff like withings or Runkeeper/runGPS??

cheers Mike from Germany


Hania_dietit...

Joined: Nov 13
Posts: 6

      quote  
Posted: 29 Nov 2013, 10:09
Reference Daily Intake is the amount of nutrient that satisfies requirements of 98% population. As the name says it is just for the reference. Your personal needs might be totally different. But the idea is if your intake is at the level of RDI, your nutritional requirements are most probably met. There are different RDI based on factors like gender, age, etc. But still it won't be your personal needs, it will be just an estimation of requirements of people of the same gender and age as you.
You can check your diet in here: http://happyforks.com/ Percentages next to nutrients show the proportion of daily recommended intake.

To meet energy requirement energy intake must be equal to energy use.
Energy intake is basically food you eat.
To calculate energy output you need to know your resting metabolic rate.
You can use this formula:
BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
Then, to determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

In simple words yes, every exercise you are doing increases your energy demands.



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