Nutrition & Fitness Math

What you'll build

What you will be able to do

Each lab ends with a concrete result that you build yourself and the checker confirms, cell by cell.

• Calculate BMI for eight gym members, sort them into categories with a lookup, and compare with the waist-to-height ratio to see where BMI misleads.
• Estimate the resting energy needs (BMR) of six people with the Mifflin-St Jeor equation, look up their activity factor and calculate their total daily energy expenditure (TDEE).
• Turn Sam's TDEE into daily calorie targets for four goals and estimate the weekly change in body weight, with the limits of that estimate in mind.
• Split Sam's 2,480 kcal target into grams of protein, fat and carbohydrate and check that the macros add back up to the target.
• Add up a full day of Sam's meals with SUMPRODUCT (servings × nutrients) and compare calories and macros with his targets.
• Calculate the volume load of Sam's strength session and plan six weeks of progressive overload for the squat, rounded to loads you can actually put on the bar.
• Estimate Sam's one-rep max on five lifts from heavy sets with the Epley and Brzycki formulas, then turn the squat estimate into training loads you can load on the bar.
• Build Sam's five training zones twice, as % of max heart rate and with the Karvonen (heart-rate reserve) method, and find the zone of today's run.