Below is the
chart showing the physical activity ratio's of many common activities. We
can work out our total energy requirements by simply multiplying our
calculated basal metabolic rate BMR by the PAR.
First work out
your daily calories requirements
by using the Harris-Benedict equation or the
Schofield equation. Once you have calculated your BMR look at the chart
below to find the category which closely resembles your daily activity
levels. Then multiply the PAR value by you BMR, this will be an estimated
value for the number of calories your body requires each day.
For example, if
you work for 10 hours each day in an office
performing general duties then your PAR will be the average of
1.6. Look at the color codes to see how I
have worked the example!
The
energy expenditure of various
activities of moderate duration grouped according to Physical Activity Ratio
(PAR)
|
P.A.R |
Type of activity performed |
|
1.0 to 1.4 ( 1.2 average) |
Reading, watching TV, writing,
calculating, playing cards, listening to music, eating |
|
1.5 to 1.8 ( 1.6 average) |
Sewing, knitting, playing piano, driving, preparing
vegetables, washing up, ironing, general
office work. |
|
1.9 to 2.4 ( 2.1 average) |
Easy household chores, dusting, cleaning, washing by
hand, cooking, hairdressing, playing pool, bowling. |
|
2.5 to 3.3 ( 2.8 average) |
Dressing, undressing, showering, vacuuming, making
beds, slow walking, cricket, tailoring, shoemaking, electrical,
machine tool operating, painting, decorating. |
|
3.4 to 4.4 ( 3.7 average) |
Mopping floor, gardening, cleaning windows, playing
table tennis, sailing, moderate walking, playing golf, carpentry,
joinery, bricklaying. |
|
4.5 to 5.9 ( 4.8 average) |
Polishing furniture, chopping wood, heavy gardening,
volley ball, brisk walking, dancing, moderate swimming, cycling, slow
jogging, laboring, digging, shoveling, felling trees. |
|
6.0 to 7.9 ( 6.9 average) |
Brisk walking uphill, cross country skiing, climbing
stairs, moderate jogging, moderate cycling, football, heavy swimming,
tennis. |
The Physical Activity
Ratio chart displayed above was taken from HMSO (1991) - Report on health
and social subjects 41, dietary reference values for food, energy and
nutrients for the United Kingdom.
Ankle weights benefits for losing weight while exercising