optimal values.md

Optimal values & Calculations

Reference: US averages from https://www.fitbit.com/global/us/activity-index

• Step count: 8170 steps
• Active Duration: 27 min
• Avg. time spent sleeping: 7hr 16min
• Avg. Resting Heart Rate: 68 bpm
• Avg. BMI: 28.1

Reference: Associations of self-reported stair climbing with all-cause and cardiovascular mortality: The Harvard Alumni Health Study

• Flights Climbed: 2-4 flights per day

Reference: Aerobics, walking and health: A Harvard Health Study

• Distance Travelled: 30-45 min at 3-4 mph => 1.5 to 3 miles

Reference: 2015-2020 Dietary Guidelines

• Basal Metabolic rate (BMR):

Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

• Activity Factor (AF):

Nature of Activity	Activity Factor
Sedentary	1.2
Slightly Active	1.375
Moderately Active	1.55
Active	1.725
Very Active	1.9

• Avg. Calorie Intake Required = Basal Metabolic Rate (BMR) * Activity Factor (AF)

Optimal values shown

• Average Step Count
• Average no. of flights Climbed
• Average distance travelled
• Average Active Duration
• Average Calorie Intake required
• Average Resting Heart Rate
• Average Body Mass Index
• Average time spent sleeping