Energy and body weight

Background
http://www.svtplay.se/video/2228310/overvikten-i-usa/avsnitt-1-konsekvenser

Why am I overweight? Why is it so easy to be overweight? Why is obesity?

Few issues conceal so many difficulties. But by using simple theories certain understanding can be
gained. This is what the following scripture is about.

Energy Balance
It is possible to ignore the difficult metabolic processes in (human) bodies and still find simple models
for body weight changes, and even body weight in absolute terms, placed in relation to food intake
and activity level.

A "simple" energy perspective is addressed below.

Method Description
Flip the discussions and build up on existing formulas, further develop them for body weight (M) with
activity (Heart rate H), age (a), length (h), sex (s), energy consumption (Et) and energy intake (Ef) as
parameters. Then it becomes possible to understand an energy budget and how to follow it.
Monitoring and control of weight should be using good weight scales with resolution and
repeatability in least a hectogram. I have used a wave that also gives a distribution of fat, water,
bones, and muscles. It is interesting and recommended. Closest at hand has been to start from
myself, but I plan to study others as well. Difficult things as activity levels and calorie intake
(kcal=1000*cal) do not need to be measured, but a heart rate monitor is relevant still! We
understand the proposed method and the results better and can get closer to the problem by means
of such a device.

Method to develop existing theories and measurements

My own body has the following input parameters: length h = 176 (cm), age a = 70 (years) and gender,
S = 5 (kg) for men related to a basic formula.
The formula is Miffins St Geor empirical relationships for basal energy consumption:
http://en.wikipedia.org/wiki/Basal_metabolic_rate. This has been developed further so that the activity level is
included as operating parameters and is calibrated into
heartbeat of a scale, in rest Hb ~ 60 (b / min) (basal level) to
maximum H ~ 200 (b / min) (maximum level). The calibration of
the formulas are based on laboratory data available on the web:
http://sv.wikipedia.org/wiki/Kalori these are presented as energy
developed for certain distance different heavy people runs
during 30 minutes, actually the developed power for a certain
speed! Apparently heartbeat activity scale was not utilized in
these experiments. I selected heartbeat because this scale can
be used for calculations, many activity scales are not accurate
and they contain a measure of "perceived exertion." My choice is related to the possibility of
calibrating the equation using a heart rate monitor. Converted, these measurements activity scale
will be:

En uppsats skriven 2012-11-16

Lars Snsterd

Energy and body weight

Km:
Km/tim:

4
8

4,2 4,85 5,4 6,9

8,4 9,7 10,8 13,8

Min/km: 7,5 7,14 6,19 5,56 4,35

Apparently the pace in min/km is not

possible to use because it turns the scale.
However, the speed in km/h is analogue
and more understandable. Anyone who
tried a heart rate monitor knows that a
speed of 13.8 km/h for 30 minutes is
extremely stressful and that only man in
his prime can push her to a heart rate
around 200 beats/min. We know that
maximum heart rate decreases with age.
My 70 year old max heart rate is
somewhere around 170 beats/min when I have been running for 10 minutes in around 9 km/h. My
resting heart rate varies between 50 to 60 beats/min.
In design of the equations the resting heart rate is set to 60 beats/min, the data is generated for
men, 25 year old and they are 180 cm long. This corresponds to Miffins St Geors results for basal
energy level at the calibration I assume.
The points inside the above diagram 1) corresponds to the measurements specified in the table
above, but converted from kalories (kcal !) to watt (W), which is possible because the time is given.
My equations have generated linear graphs shown and chosen for the 55, 70 and 115 kg body
weights. The points at the bottom left of the y-axis corresponds to the basal levels at 60 beats/min.
Apparently calibrated linear functions can be made to fit very well both to Miffin St Geors formula
but also to the very well-publicized data available on Wikipedia!
Energy equilibrium
The formula with the results in the above diagram, generate the body power level Pt as a function of
pulse H with body weight M, age a, sex s and height h as parameters. Spread out over a certain
period of time, this corresponds to
energies Et which during the same
time can be consumed through
food and drink, the food's calorie
content Eph (kcal). When these
two are set equal, we have created
a time-independent energy balance
resulting in an equation, where for
example M alternatively Ef = Et can
be solved as a function of H with M
alt E, h, and a as parameters.
In the adjacent diagram 2) we see
how my weight M can vary depending on how my average activity level H looks like, spread out over
time with calorie (kcal!) intake level per day kcal/day as parameter. The two dashed lines correspond
to upper and lower limits of my weight converted from the BMI values that the public health in
Sweden provides.

En uppsats skriven 2012-11-16

Lars Snsterd

Energy and body weight

The calories (kcal !) we eat varies in steps of 200 from 1800 to 2800, where 1800 corresponds to very
restrictive diet and 2800 correspond to high intake.
To keep my normal weight my average heart rate should be within the 62 to 70 beats per minute.
This range is surprisingly tight, seems to contain the extremes and is still low in level!
Average heart rate as activity meter
Heart rate as an activity meter has advantages. Firstly we can measure, secondly understand but also
count on levels. The concept of average heart rate is obtained followed by the interpretation of the
above diagram. One can easily understand the narrow range of activity that we should stay within,
also read from the above graph. View a few examples:
Case 1) Intense exercise for a short time and sedentary during the rest of the time.
This behavior may be associated with subsequent weekly repeating pattern. Roughly sketched, it
may appear in the left-green part of the following table.

Thanks to a heart rate monitor, I know about the activity levels shown on the right hand light green
part. You can calculate average heart rate based on the division of summed pulse hours with the
number of hours during the week (10764/168). (Pulse hours = beats/min * total hours). This example
shows a person who exercise a lot 4 times a week but otherwise is extremely sedentary and that on
top of this, have a low-intensity work.
Case 2) Small amount of conscious training but intense activity in large quantity
This example show a person who has less amount of intensity training but has a higher heart rate
during the day by moving more quantitatively and move slightly more intense. The person moves at
work, climbing stairs, cycling and is not taking the car for short distances. The walks have become
longer, more intense and the absolute sedentary lifestyle has been changed to moderate activity.
The high-intensity training has been reduced in level and do not occur very often. No car ride to the
training though.

Now, the average heart rate increased apparently only slightly from 64.1 to 66.9 beats/min during
the week. But this will have dramatic consequences for the equations interpretation!

En uppsats skriven 2012-11-16

Lars Snsterd

Energy and body weight

Interpretation of case 1) by reading the diagram 2)
1. If I were to live as in case 1) and have average heart rate 64.1 beats/min during the week, I
would have to tighten up my life with calorie restriction that should be around slightly
around 2200 kcal/day to not put on weight!
2. If I would increase the calorie intake as little as 200 kcal / day I would be overweight and
would have a weigh somewhere just over 85 kg, the margins are very small!
3. Living with calorie restriction at this level, likely makes it a pain to implement an ambitious
exercise in general as part of the lifestyle, either because of poor stamina, or more likely
because of stress due to overweight.
4. Interpretation of case 2) by reading the diagram 2)
1. The increase in daily activity and tempo as little as 2.8 beats/min to the average heart rate
66.9 beats/min in the weeks will lead to that I can live with a daily food intake of just over
2600 kal/day and maintain my ideal weight around 67 kg.
2. Not so today for me because this lifestyle is demanding in terms of the amount of daily
motion must be said in all honesty. However, this is a good stepping stone for more
intensive training in order to increase performance.
3. My daily energy level is located at 2400 kcal/day which is somewhat calorie restrictive
regarding daily food intake!
Normal daily calorie (kcal/day) intakes
What is said in the literature about the daily
calorie intake?:
http://sv.wikipedia.org/wiki/N%C3%A4ringsl%C3%A4ra

Here we note that, for example, my age

category 70 years old usually eat between
2400 and 2900 kcal/24 hours, which is in level
or slightly higher than what I got presented
even for high levels of activity.
But if I repeat the calculation for a person
who is 185 cm long instead of my 176 cm, the picture is quite different as shown by
The below, Diagram 3): Such a person will weigh around 77 kg with average heart rate 65.1
beats/min if he eats around 2600
cal/day and this is closer to the
calculations above.
The normal recommended daily
calorie intake is spreading. I thus
find that length variations people
have affect the results very much.
The scattering around what is
regarded as normal on the basis of
BMI lead to large variation!

En uppsats skriven 2012-11-16

Lars Snsterd

Energy and body weight

Control and management using a modern wave
The only way to check and control is to measure and interpret the results. Here is a way to do it via a
graph of body mass, fat and muscle mass during 100 days.
The diagram below is structured based on data processing in Excel. Secondary right y-axis shows the
amount of fat, the primary left y axis shows body weight and muscle mass. The X-axis consists of the
number of days.
100 days between 2014-01-29 to 2014-05-08, 15 measurements.
Body weight (solid line thick red), muscle mass (thick blue solid line) and fat mass (thick green solid
line) are measured values plotted. Significant processed data are shown as solid thin lines in the
same color based on linear regression analysis (trend analysis) available in Excel. Generated
equations for these are showing the trend in terms of slope coefficients of the straight lines. For
example, decreased fat mass with 0.0094 kg/day where the reduction is indicated by the minus sign
corresponds to 9.4 grams/day. Other examples include body weight during the same period were
almost constant, decreased by 3.7 g / day, while muscle mass increased by 3.9 grams / day. Highly
encouraging!!!!
I have no idea of how much I ate then (almost impossible to measure) but I was quite active since the
period included practice for an active
holiday, during the period and perhaps
some afterburning the remaining time
(this is disputed among scholars, postcombustion classified as metabolism).
The conclusion according to diagram 2)
above is that I had an activity level of
average heart rate of 66.5 beats/min
and that I consumed (= took in) as much
to me as 2600 cal day.

Toppturer in Swedish, alpine backcountry on American and randonne in Europe:

http://www.upguides.se/
https://www.youtube.com/watch?v=7gsJBzUGg2w
https://www.youtube.com/watch?v=s7yznvTbZrA

Is for me the best way to keep a high

average heart rate for a long time, and
even forget the time!
This example does not represent every
day! The remaining 100 days to today
are more mundane as reflected in a
similar chart below.

230 days from 2014-01-29 to 2014-05-15, 31 measurements.

The averaging is seen more and fat reduction has stabilized to be more or less constant. Now the fat
decreased with 0.0026 kg/day where the reduction is indicated by the minus sign. This is equivalent

En uppsats skriven 2012-11-16

Lars Snsterd

Energy and body weight

to 2.6 grams/day. Body weight during
this period was almost constant,
decreased by 0.6 g/day, while muscle
mass increased by 2.7 grams/day, still
encouraging. Keep going!

Summary
The results of this study strike me especially by forcing me realizing what the average heart rate is
and how necessary it is to understand. It shows how much the basal level of activity predominates,
which means that the few hours you are active are less dominant in the averaging.
Therefore, a change in the level of activity in amount is of such great importance even for simple
energy balance analysis.
Just in line with the latest science regarding metabolism.

The meaning of "daily exercise" for the body's ability to stay healthy, to have
consistent weight and 'feel good', here may have a scientific explanation!
I have only based these investigations on myself so far but will make studies on others as well.
Also, I have not tried the formulas in extreme cases, such as the significantly overweight,
considerably well-trained, extremely short period of intensive training and so on.
This will be done in near future and will be interesting.
In one study 811 individuals were examined associated with calorie restriction where the amount
of protein, fat and carbohydrates was varied. It analyzed the energy consumption and residual
calories in the stool, which could prove that the weight was not affected by energy source (fat,
protein or carbohydrate), but only the amount of calories in the diet.
How motivated a person is and how well he follows his diet has greater importance for weight loss
than other factors.
In this table is shown the normal content of fat in human
bodies in percentage of total weight. Essential fat is the
recommended lowest level for a good health and
Obese is a level above which there is a risk for bad
health. Average men have a fat content that may vary
between 18-24 %. Some more reduction of the fat
content and I am regarded as being fit.

En uppsats skriven 2012-11-16

Lars Snsterd