Computational Methods

3.1. User Data and Basal Metabolic Rate (BMR) Calculation

Formula (Mifflin-St Jeor Equation):

For males:
BMR = (10 × Weight in kg) + (6.25 × Height in cm) − (5 × Age in years) + 5

For females:
BMR = (10 × Weight in kg) + (6.25 × Height in cm) − (5 × Age in years) − 161

Sample Calculation:

Consider a 30-year-old male weighing 70 kg and 175 cm tall.

BMR = (10 × 70) + (6.25 × 175) − (5 × 30) + 5
= 700 + 1093.75 − 150 + 5
= 1648.75 Calories/day

3.2. Total Daily Energy Expenditure (TDEE) and Calorie Targets

Activity Factor Multipliers:

• Inactive: 1.2
• Low Active: 1.375
• Active: 1.55
• Very Active: 1.725

TDEE Calculation:
TDEE = BMR × Activity Factor

3.3. Metabolic Equivalent of Task (MET) Computation

MET (Metabolic Equivalent of Task) is a unit used to measure the energy cost of physical
activities compared to resting metabolism.
The MET value of an activity is determined based on **scientific studies measuring oxygen
consumption (VO₂) during different exercises.**

Formula to compute MET:

MET = Oxygen Consumption (VO₂) in mL/kg/min ÷ 3.5

How Is VO₂ Determined?

VO₂ (oxygen consumption) is measured through **indirect calorimetry**, where a person
wears a metabolic mask that analyzes the oxygen they breathe in and out.

Steps in measuring VO₂:

1. The subject wears a mask connected to a metabolic gas analyzer.

2. The analyzer measures oxygen intake and carbon dioxide output.

3. Scientists record the amount of oxygen consumed per kg of body weight per minute
(mL/kg/min).

Example MET Values and Their Computation

1. **Sitting Quietly (1.0 MET)**

- Resting oxygen consumption = 3.5 mL O₂/kg/min

- MET = 3.5 ÷ 3.5 = **1.0**

2. **Walking at 5 km/h (3.3 MET)**

- Oxygen consumption = 11.55 mL O₂/kg/min

- MET = 11.55 ÷ 3.5 = **3.3**

3. **Jogging at 8 km/h (8.0 MET)**

- Oxygen consumption = 28.0 mL O₂/kg/min

- MET = 28.0 ÷ 3.5 = **8.0**

4. **Jump Rope (12.0 MET)**

- Oxygen consumption = 42.0 mL O₂/kg/min

- MET = 42.0 ÷ 3.5 = **12.0**

Predicting VO₂ Without a Metabolic Analyzer

If VO₂ is not measured directly, it can be estimated using predictive equations. The **ACSM
Running Equation** is commonly used:

VO₂ = (0.2 × Speed) + (0.9 × Speed × Grade) + 3.5

where:

• Speed is in meters per minute (m/min)

• Grade is the treadmill incline (e.g., 5% = 0.05)

• 3.5 mL/kg/min is resting oxygen consumption

Example: Running at 8 km/h (133 m/min) on a flat treadmill (0% incline)

VO₂ = (0.2 × 133) + (0.9 × 133 × 0) + 3.5

= 26.6 + 0 + 3.5
= 30.1 mL/kg/min

MET = 30.1 ÷ 3.5 = **8.6 MET** (Close to 8.0 MET for jogging)
Where to Find Official VO₂ and MET Data
1. **The Compendium of Physical Activities (Ainsworth et al.)**

- Website: https://sites.google.com/view/compendium-of-physical-activities

- Lists official MET values for 800+ activities.

2. **American College of Sports Medicine (ACSM) Guidelines**

- Used in exercise physiology and fitness assessments.

3. **Scientific Research Papers on VO₂ Testing**

- Many studies publish VO₂ measurements for specific activities.

Sample MET Values for Common Activities

Below is a table showing the measured oxygen consumption and corresponding MET values
for different activities.

Activity Oxygen Consumption (VO₂) MET Value

mL/kg/min
Sitting Quietly 3.50 1.0
Walking (5 km/h) 11.55 3.3
Jogging (8 km/h) 28.00 8.0
Jump Rope 42.00 12.0
Cycling (moderate effort) 24.00 6.9
Swimming (freestyle, 33.00 9.4
moderate)
Rowing (vigorous) 42.00 12.0

Computed MET Values for Exercises

The following table lists various exercises along with their MET values and type (time-based
or rep-based).

Exercise Name Type MET Value Rep Duration (sec)

Neck Side Stretch Time-Based 2.0 -
Side Push Neck Time-Based 2.0 -
Stretch
Run Time-Based 9.8 -
Mountain Climber Time-Based 8.0 -
Push to Run Time-Based 6.0 -
Skater Hops Time-Based 7.0 -
Seated Lower Back Time-Based 2.0 -
Stretch
Hamstring Stretch Time-Based 1.5 -
Seated Glute Stretch Time-Based 1.5 -
Calf Stretch (Wall) Time-Based 1.5 -
Half Knee Bends Time-Based 6.0 -
(Male)
High Knee Against Time-Based 8.0 -
Wall
Upper Back Stretch Time-Based 2.0 -
Front Plank with Time-Based 2.0 -
Twist
Dynamic Chest Time-Based 2.0 -
Stretch (Male)
Overhead Triceps Time-Based 1.5 -
Stretch
Rear Deltoid Stretch Time-Based 1.5 -
Sphinx Time-Based 1.5 -
Wrist Circles Rep-Based 1.5 3.0
Ankle Circles Rep-Based 1.5 3.0
Spine Stretch Rep-Based 1.5 3.0
Standing Lateral Rep-Based 1.5 3.0
Stretch
Burpee Rep-Based 8.0 3.0
Star Jump (Male) Rep-Based 8.0 3.0
Incline Push-Up Rep-Based 6.0 3.0
Clock Push-Up Rep-Based 6.0 3.0
Push-Up Rep-Based 7.0 3.0
Shoulder Tap Push- Rep-Based 7.0 3.0
Up
Push-Up (Wall) Rep-Based 4.0 3.0
Close-Grip Push-Up Rep-Based 7.0 3.0
Triceps Dips Floor Rep-Based 7.0 3.0
Lower Back Curl Rep-Based 2.5 3.0
Dead Bug Rep-Based 5.0 3.0
Curl-Up Rep-Based 5.0 3.0
Walking Lunge Rep-Based 5.0 3.0
Split Squats Rep-Based 5.0 3.0
Bodyweight Rep-Based 3.5 2.0
Standing Calf Raise
Modified Push-Up to Rep-Based 6.0 3.0
Lower Arms
Bench Dip (Knees Rep-Based 5.5 3.0
Bent)
Squat to Overhead Rep-Based 4.0 3.0
Reach
Alternate Heel Rep-Based 4.0 3.0
Touchers
Side Hip Abduction Rep-Based 4.0 3.0
Russian Twist Rep-Based 5.0 3.0

Updated Computed MET Values with VO₂ for Exercises

The following table includes the MET values along with their corresponding Oxygen
Consumption (VO₂) in mL/kg/min.
Exercise Name Type MET Value Oxygen Rep Duration
Consumption (sec)
(VO₂)
mL/kg/min
Neck Side Time-Based 2.0 7.0 -
Stretch
Side Push Neck Time-Based 2.0 7.0 -
Stretch
Run Time-Based 9.8 34.3 -
Mountain Time-Based 8.0 28.0 -
Climber
Push to Run Time-Based 6.0 21.0 -
Skater Hops Time-Based 7.0 24.5 -
Seated Lower Time-Based 2.0 7.0 -
Back Stretch
Hamstring Time-Based 1.5 5.2 -
Stretch
Seated Glute Time-Based 1.5 5.2 -
Stretch
Calf Stretch Time-Based 1.5 5.2 -
(Wall)
Half Knee Time-Based 6.0 21.0 -
Bends (Male)
High Knee Time-Based 8.0 28.0 -
Against Wall
Upper Back Time-Based 2.0 7.0 -
Stretch
Front Plank Time-Based 2.0 7.0 -
with Twist
Dynamic Chest Time-Based 2.0 7.0 -
Stretch (Male)
Overhead Time-Based 1.5 5.2 -
Triceps Stretch
Rear Deltoid Time-Based 1.5 5.2 -
Stretch
Sphinx Time-Based 1.5 5.2 -
Wrist Circles Rep-Based 1.5 5.2 3.0
Ankle Circles Rep-Based 1.5 5.2 3.0
Spine Stretch Rep-Based 1.5 5.2 3.0
Standing Rep-Based 1.5 5.2 3.0
Lateral Stretch
Burpee Rep-Based 8.0 28.0 3.0
Star Jump Rep-Based 8.0 28.0 3.0
(Male)
Incline Push-Up Rep-Based 6.0 21.0 3.0
Clock Push-Up Rep-Based 6.0 21.0 3.0
Push-Up Rep-Based 7.0 24.5 3.0
Shoulder Tap Rep-Based 7.0 24.5 3.0
Push-Up
Push-Up (Wall) Rep-Based 4.0 14.0 3.0
Close-Grip Rep-Based 7.0 24.5 3.0
Push-Up
Triceps Dips Rep-Based 7.0 24.5 3.0
Floor
Lower Back Rep-Based 2.5 8.8 3.0
Curl
Dead Bug Rep-Based 5.0 17.5 3.0
Curl-Up Rep-Based 5.0 17.5 3.0
Walking Lunge Rep-Based 5.0 17.5 3.0
Split Squats Rep-Based 5.0 17.5 3.0
Bodyweight Rep-Based 3.5 12.2 2.0
Standing Calf
Raise
Modified Push- Rep-Based 6.0 21.0 3.0
Up to Lower
Arms
Bench Dip Rep-Based 5.5 19.2 3.0
(Knees Bent)
Squat to Rep-Based 4.0 14.0 3.0
Overhead
Reach
Alternate Heel Rep-Based 4.0 14.0 3.0
Touchers
Side Hip Rep-Based 4.0 14.0 3.0
Abduction
Russian Twist Rep-Based 5.0 17.5 3.0

Updated Computed MET Values with VO₂ for Additional Exercises

The following table includes MET values along with their corresponding Oxygen
Consumption (VO₂) in mL/kg/min for the provided exercises.

Exercise Name Type MET Value Oxygen Rep Duration

Consumption (sec)
(VO₂)
mL/kg/min
Neck Side Time-Based 2.0 7.0 -
Stretch
Side Push Neck Time-Based 2.0 7.0 -
Stretch
Run Time-Based 9.8 34.3 -
Mountain Time-Based 8.0 28.0 -
Climber
Push to Run Time-Based 6.0 21.0 -
Skater Hops Time-Based 7.0 24.5 -
Seated Lower Time-Based 2.0 7.0 -
Back Stretch
Hamstring Time-Based 1.5 5.2 -
Stretch
Seated Glute Time-Based 1.5 5.2 -
Stretch
Calf Stretch Time-Based 1.5 5.2 -
(Wall)
Half Knee Time-Based 6.0 21.0 -
Bends (Male)
High Knee Time-Based 8.0 28.0 -
Against Wall
Upper Back Time-Based 2.0 7.0 -
Stretch
Front Plank Time-Based 2.0 7.0 -
with Twist
Dynamic Chest Time-Based 2.0 7.0 -
Stretch (Male)
Overhead Time-Based 1.5 5.2 -
Triceps Stretch
Rear Deltoid Time-Based 1.5 5.2 -
Stretch
Sphinx Time-Based 1.5 5.2 -
Wrist Circles Rep-Based 1.5 5.2 3.0
Ankle Circles Rep-Based 1.5 5.2 3.0
Spine Stretch Rep-Based 1.5 5.2 3.0
Standing Rep-Based 1.5 5.2 3.0
Lateral Stretch
Burpee Rep-Based 8.0 28.0 3.0
Star Jump Rep-Based 8.0 28.0 3.0
(Male)
Incline Push-Up Rep-Based 6.0 21.0 3.0
Clock Push-Up Rep-Based 6.0 21.0 3.0
Push-Up Rep-Based 7.0 24.5 3.0
Shoulder Tap Rep-Based 7.0 24.5 3.0
Push-Up
Push-Up (Wall) Rep-Based 4.0 14.0 3.0
Close-Grip Rep-Based 7.0 24.5 3.0
Push-Up
Triceps Dips Rep-Based 7.0 24.5 3.0
Floor
Lower Back Rep-Based 2.5 8.8 3.0
Curl
Dead Bug Rep-Based 5.0 17.5 3.0
Curl-Up Rep-Based 5.0 17.5 3.0
Walking Lunge Rep-Based 5.0 17.5 3.0
Split Squats Rep-Based 5.0 17.5 3.0
Bodyweight Rep-Based 3.5 12.2 2.0
Standing Calf
Raise
Modified Push- Rep-Based 6.0 21.0 3.0
Up to Lower
Arms
Bench Dip Rep-Based 5.5 19.2 3.0
(Knees Bent)
Squat to Rep-Based 4.0 14.0 3.0
Overhead
Reach
Alternate Heel Rep-Based 4.0 14.0 3.0
Touchers
Side Hip Rep-Based 4.0 14.0 3.0
Abduction
Russian Twist Rep-Based 5.0 17.5 3.0