Self Help Health Tools:Fat Versus Carbohydrate Utilization During Exercise Calculator
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Fat Versus Carbohydrate Utilization During Exercise Calculator
Calculate Fat Versus Carbohydrate Utilization During Exercise! The calculator on this page allows you to estimate, based on your exercise intensity level as measured by your heart rate, the relative contributions of fat and carbohydrates to your total energy expenditure during exercise. In other words, this calculator estimates the percentage of the total calories you burn during exercise that are derived from fat versus carbohydrates, based on your exercise heart rate.
Fat Versus Carbohydrate Utilization During Exercise Calculator
No physical exertion is required for this Daily Calories Burned Calculator. You simply need to enter your real age, weight, activity level, into the form below.
FAQs:
♣ Important Note About Fat Versus Carbohydrate Utilization During Exercise:When we exercise, the energy that fuels our contracting muscles is derived almost exclusively from fats and/or carbohydrates (although protein does provide a very minor amount of energy at very high levels of energy utilization). The proportion of our total fuel consumption (i.e. calorie burn) that is derived from fat or carbohydrates is dependent on our exercise intensity level. It has been experimentally demonstrated that at lower exercise intensity levels (i.e. below roughly 65% of maximum heart rate for men or roughly 70% of maximum heart rate for women) fat is the dominant source of energy, but with increasing exercise intensity carbohydrates gradually become the dominant source of energy for contracting muscles. Therefore, as you increase your exercise intensity level the fuel for your muscles will become increasingly derived from carbohydrates and less derived from fat.
It is, however, important to understand that you won't necessarily burn more total fat by exercising at a lower intensity level. At a lower exercise intensity level a larger proportion of the calories that you burn will be from fat, but you will burn more total calories at a higher exercise intensity and, therefore, perhaps (depending on a number of variables) a larger total amount of fat.
This calculator is based on linear regression equations (shown below) derived by ShapeSense.com from experimental data gathered by MC Venables, J Achten, and AE Jeukendrup for their study titled "Determinants of fat oxidation during exercise in healthy men and women: a cross-sectional study." The experimental data gathered by Venables et al. measured carbohydrate and fat oxidation in both men and women at various levels of exercise intensity, where exercise intensity was measured as a percentage of VO2max.
Since the calculator on this page uses heart rate, rather than percentage of VO2max, as a measure of exercise intensity level, a correlation between heart rate and VO2max is used within the calculator to convert the heart rate input from users to a percentage of VO2max. Determination of maximum heart rate is based on the formula defined by H Tanaka, KD Monhan, and DG Seals in their study titled "Age-predicted maximal heart rate revisited." The correlation between percentage of maximum heart rate and percentage of VO2max that is used is a linear regression formula (shown below) derived by ShapeSense.com from experimental data gathered by DP Swain, KS Abernathy, CS Smith, SJ Lee, and SA Bunn for their study titled "Target heart rates for the development of cardiorespiratory fitness."
The experimental data points on which this calculator is based cover an exercise intensity level that ranges from between 41% to 61% of VO2max. The calculator will not provide an estimate of fat versus carbohydrate utilization below 41% of VO2max (or roughly 64% of maximum heart rate according to the Swain et al. correlation) because there is no experimental data available, and the trend does not seem to be easily extrapolated, below this intensity level. However, the calculator will provide an estimate of fat versus carbohydrate utilization up to 97% of VO2max (or roughly 100% of maximum heart rate according to the Swain et al. correlation), since the relationship between exercise intensity and fat versus carbohydrate utilization appears to be linear above 48% of VO2max for men and above 53% of VO2max for women. Therefore, any determination of fat versus carbohydrate utilization above 61% of VO2max (or roughly 77% of maximum heart rate according to the Swain et al. correlation) is based on an extrapolation (i.e. an assumption that the data correlation holds outside the limits of the gathered data points) of the experimental data rather than an interpolation.
♣ Equations:
Equation for Determination of Maximum Heart Rate Based on Age
Maximum Heart Rate (beats/minute) = 208 - (0.7 x Age)
Equation for Exercise Intensity Conversion from %MHR to %VO2max
%VO2max = 1.5472 x %MHR - 57.53
where
%MHR = Percentage of maximum heart rate
Fat and Carbohydrate Utilization Equations for Males
For 41% ≤ %VO2max < 48%:
F = -0.0497 x (%VO2max)2 + 3.8528 x (%VO2max) - 23.55
CHO = 0.0497 x (%VO2max)2 - 3.8528 x (%VO2max) + 123.55
For 48% ≤ %VO2max ≤ 97%:
F = -1.2746 x (%VO2max) + 108.24
CHO = 1.2746 x (%VO2max) - 8.24
where
F = Fat utilization as a percentage of total energy expenditure
CHO = Carbohydrate utilization as a percentage of total energy expenditure
%VO2max = Percentage of maximal oxygen consumption
Fat and Carbohydrate Utilization Equations for Females
For 41% ≤ %VO2max < 53%:
F = -0.0497 x (%VO2max)2 + 3.8528 x (%VO2max) - 13.55
CHO = 0.0497 x (%VO2max)2 - 3.8528 x (%VO2max) + 113.55
For 53% ≤ %VO2max ≤ 97%:
F = -1.59 x (%VO2max) + 135.11
CHO = 1.59 x (%VO2max) - 35.11
where
F = Fat utilization as a percentage of total energy expenditure
CHO = Carbohydrate utilization as a percentage of total energy expenditure
%VO2max = Percentage of maximal oxygen consumption
♣ The Utilization of Fat & Carbs During Exercise:Fats and carbohydrates, or carbs, are the primary fuels for your muscles when you're working out. Fats are metabolized more slowly than carbs and are the preferred energy source during long-duration, low-intensity exercise, such as walking. As exercise intensity increases, muscles need energy more quickly and the fuel mix shifts toward faster-burning carbohydrates.
Starting to Exercise:During the first 10 seconds of exercise, your muscles draw on immediately accessible stored energy in the form of two compounds: ATP, called the energy currency of the cells, and creatine phosphate. Muscle cells store very little of these compounds. For you to continue exercising, they must quickly start metabolizing carbs and fats to replenish ATP stores. Because carbs are metabolized more quickly than fats, they provide most of the energy at the beginning of any exercise session.
Low-Intensity Exercise:Within a few minutes of starting to exercise, your muscles return to burning fats as well as carbs. The intensity of the exercise determines which fuel predominates. Fat metabolism is slow, but because fat contains much more energy per gram than carbohydrate, it's also very efficient. During low-intensity exercise, such as walking, your muscles burn mostly fat. Since your body stores much more fat than carbohydrate, fat also provides most of the energy for long-duration events, such as distance running.
High-Intensity Exercise:When you exercise at a higher intensity, such as during interval training, your muscles need energy more quickly. Because carbs are metabolized faster than fats, they form a larger portion of the fuel mix. Carbohydrate metabolism can take place anaerobically -- without oxygen. Fats, however, can only be metabolized using oxygen. During very high-intensity exercise, when your circulatory system cannot provide oxygen to your muscles fast enough for aerobic metabolism to fully meet their energy needs, carbs become even more important as a fuel source.
Exercising to Burn More Fat:If your goal is to burn fat while exercising, you might think you should stay with low-intensity exercise to maximize fat metabolism. However, you will expend more energy in total if you exercise at a higher intensity. Although the percentage of the calories that come from fat will be lower, you will burn more total fat than you would if you stayed with lower-intensity exercise because the total calorie expenditure will be higher.
✵Useful online Self Help Tools and Health Tools available,enjoy them for health conditions calculation and conversions:Weight Unit Converter, Currency Conversion, Capacity and Volume Conversion, Length Conversion, Online Calculator, Ideal Weight Calculator, Healthy Weight Calculator for Man and Women, BMI(Body Mass Index) Calculator, Waist-hip Ratio Calculator, Basal Metabolic Rate(BMR) Calculator, Weight Loss Calculator, Daily Calories Burned Calculator, Walking Calorie Burn Calculator, etc.
