CALVOR

The Science of Human Output

01. Metabolism (TDEE)

Total Daily Energy Expenditure (TDEE) is the definitive measure of your metabolic demand. Calvor calculates this by first determining your Basal Metabolic Rate (BMR)—the calories required to maintain vital functions at rest—using the Mifflin-St Jeor equation.

BMR Male(10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5
BMR Female(10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161

Your TDEE is derived by scaling BMR against the four pillars of energy expenditure:

  • BMR (60-75%): Basal biological maintenance.
  • TEF (10%): Thermic effect of digesting food.
  • NEAT (15-30%): Incidental movement (walking, fidgeting).
  • EAT (5-15%): Planned physical exercise.
Sedentary (1.2x)

Little to no exercise; desk-bound lifestyle.

Moderate (1.55x)

Consistent training 3–5 sessions per week.

Extremely Active (1.9x)

Elite athletics or heavy manual labor.

02. Protein Saturation

To achieve a positive nitrogen balance, Calvor implements a range of 0.7g to 1.0g per pound. This target optimizes Muscle Protein Synthesis (MPS) via the mTOR pathway.

Hypertrophy Safety Buffer: While 0.73g/lb is often the saturation point for muscle growth, the 1.0g/lb ceiling is recommended during caloric deficits to prevent lean mass catabolism and increase satiety through elevated peptide YY levels.

03. Hydration Dynamics

Hydration requirements are determined by body mass and adjusted for metabolic turnover rates. Calvor utilizes a variable ml/kg multiplier based on your declared activity level to ensure cellular osmotic balance.

Sedentary35ml/kg

Baseline for homeostatic maintenance.

Active43ml/kg

Increased turnover due to perspiration.

Extremely Active45ml/kg

Maximum range for high-intensity output.

Electrolyte Consideration: Total fluid intake includes water from food (~20%). For intakes exceeding 3.5L, electrolyte supplementation (Sodium, Potassium, Magnesium) is advised to prevent dilutional hyponatremia.
METABOLIC HYDRATION ANALYSIS

01. The Mass-Coefficient Model

Standard hydration advice often ignores individual biometrics. This system utilizes a fluid-to-mass ratio ($ml/kg$) that scales based on thermogenesis and respiratory water loss.

Total Volume (ml) = Body Mass (kg) × Activity Coefficient

As activity levels increase, the coefficient scales from **35ml/kg** (basal) to **45ml/kg** (elite athletic output) to compensate for sweat-induced electrolyte turnover.

02. Thermal Homeostasis

Water is the primary coolant for the human engine. Through evaporative cooling, the body dissipates heat by shunting blood to the skin's surface. A 2% drop in body water can result in a 10% decrease in aerobic capacity due to reduced plasma volume and increased cardiovascular strain.

03. Extrinsic Moisture

Moisture in Food:

Approximately **20%** of daily fluid intake is derived from solid food. Fruits and vegetables (like cucumbers or strawberries) are over 90% water and provide essential structured hydration.

Metabolic Water:

Your body creates water as a byproduct of burning macronutrients. Fat oxidation produces more water than carbohydrate oxidation—a process critical for survival in desert-dwelling mammals.

04. Absorption Rate Limits

The human gastrointestinal tract has an absorption ceiling of approximately 800ml to 1,000ml per hour.

Chugging your entire daily requirement in one sitting leads to "gastric dumping" and rapid excretion via the kidneys. To optimize cellular uptake, fluid delivery should be distributed in **250ml increments** throughout the day.

05. Hyponatremia & Osmosis

High water intake without mineral support can lead to **dilutional hyponatremia** (critically low sodium). When blood sodium drops, water moves into cells via osmosis, causing them to swell.

  • Sodium (Na+): Primary extracellular cation for fluid balance.
  • Potassium (K+): Essential for intracellular osmotic pressure.
  • Magnesium (Mg2+): Critical for ion transport across cell membranes.