Count Your PAL ( Physical Activity Level ) Here !!

If you think that quiet or not doing anything don't need any energy, YOU WRONG!

When we sleep the functions of our body will always work, like a respiratory system, circulatory system, etc.

Despite we're sleeping we will always need energy for our body...

BASIC NEEDS ( Kcal/day )

Basic needs is energy that we need for our body to carry out its function when we're FULLY REST or SLEEPING.

And... of course basic needs for everyone are different depends on their age, sex, weight even the temperature.

The temperature will affect the work of our body about 5 %.



 Simple Formula  to count your basic needs

•  Male :  Basic Needs = Your Weight * 24 * 1.0


•  Female : Basic Needs = Your Weight * 24 * 0.9

 Q : Why women needs less energy than a men ?



 A :  It's because women have adipose tissue that more than the men . Adipose tissue consume less energy than a muscle tissue, or in other words a man will eat more food than a women despite they have the same weight.

Tired of counting your PAL score ??

Click Here to download easy calculator made by me  : P

Capital Capacity ( Kcal/day )

Capital capacity is the energy that we need to do all the ACTIVITIES in 1 day. It depends on what we're doing, what's our job, more harder the job you do more energy/calorie you need. Beside that, digestion system or pregnancy period will affect too.



To count the capital capacity, then the experts have done an experiment.

The experiment was carried out with measuring the respiratory gas when someone do the activity so that they can know how much energy that she need . Look at the pic below





These activity is divided into 6 parts that we called it PAL (Physical Activity Level) factor



PAL (physical activity level) Factor



-PAL 0,5

for sleeping activity







-PAL 1,2

For people that just could only sit or lie ( the old person >65years , sick person )







-PAL 1,4 - 1,5

for the activity that not so hard such as : office worker, shop asst.,









-PAL 1,6 - 1,7

for activities that sometimes need to sit sometimes need to stand such as driver, student, teacher









-PAL 1,8 - 1,9

for activities that mostly need to stand/walk such as housework, police, etc







-PAL 2,0 - 2,4

for activities that need more energy such as athlete,construction worker, etc

Total Energy for 1 day

Total Energy =  PAL average * Basic Needs

PAL Average= Total PAL score in 1 day / 24

Example :



Sex = Female

Weight = 60 kg

Job = Office Worker

---> Basic Needs = 60 x 24 x 0,9

= 1296kcal



Activities (24 h) PAL factor

8 work time 8 x 1, 5 = 12

4 housework time 4 x 1,9 = 7,6

4 free time 4 x 1,4 = 5,6

( reading book, watching TV )

8 sleep time 8 x 0,95 = 7,6

------------------------------------------------------------

Total 24 h , Total PAL = 32,8



----> PAL Avg. = 32,8/24 =1,36 !!

----> Total Energy for 1 day (24 h)

= 1,36 x 1296 kcal = 1762,56 kcal!!





SO, you need approx. 1762,56 kcal a day to do all the activities in 1 day and it is same with 429,9 grams protein   or  189,9 grams fat .



If you consume food more than the value above you might get obese like this kid : P

 

P.S 

I've made a simple calculator to count all : the PAL score, basic needs, total energy, etc.

You can download this easy calculator HERE