Calculating energy requirements by multiplying BMR by PAR

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.

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If you possess a high number of fat cells you MUST exercise & diet using correct scientific principles in order to empty fat cells, any other way will result in water loss and potential regain after diet stops. Read more on Fat Cells here!

Physical Activity Ratio

Calculation of energy expenditure using Physical Activity Ratio (PAR)