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Estimating
your energy requirements
Climbers at high altitude, carrying heavy packs, have
much higher energy requirements than they would at sea
level. This combined with
a limited range of food and
decreased appetite can lead to considerable weight loss
- sometimes up to 20% of total body weight. Loosing a
lot
of weight rapidly can lead to low energy levels and
a decrease in both mental and physical performance.
Requirements can be more than double that needed at home
and Everest is not the place to try to lose those extra
pounds.
Requirements will vary alot from person to person
but a rough guide to calculating your energy requirements
at altitude, carrying a 15 - 20kg pack is given below.
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To estimate Basal Metabolic Rate in Kilocalories per
24 hours:
Females:
18 - 30yrs 14.8 x Weight (kg) + 485
30 - 60yrs 8.1 x Weight (kg) + 842
Males:
18 - 30 yrs 15.0 x Weight (kg) + 690
30 - 60 yrs 11.4 x Weight (kg) + 870
Multiply this figure by 1.1 as basal metabolic rate is increased at
altitude. Now multiply the answer by 1.25 to allow for
very basic activity during the day. You now need to add
on extra Kcals for climbing; to calculate this, multiply
body weight in Kg x 6.0 x number of hours climbing. Add this to the figure for
basic activity. This will give your energy requirements
for the day.
For example: A 31 year old female who weighs 50 kg and climbs for 5 hours with
a pack will need 3,215 Kilocalories on that day
A 45 year old male who weighs 100 kg and climbs for 5 hours with a pack will
need approximately 5,764 Kilocalories on
that day
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If you require more detailed information you can visit the Irish Nutrition and
Dietetic web site @ www.indi.ie
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