Harvard Medical School's website provides calorie expenditure estimates for weight training. A 30-minute weight-training session burns about 90 calories if you weigh 125 pounds. If you weigh 155 pounds, the same weight-training session will result in 112 calories burned. Aerobic exercises burn calories at a notably quicker rate than weight lifting.
Note that this is a ratio, not the formulae you are looking for. So, a 15:5:15 ratio would be ideal (note the ratio of 3:1:3). The company Scotts has just released what appears to be an ideal palm fertilizer with microelements, magnesium and calcium. Consider buying a slow release fertilizer. It is more expensive but probably better for the plants and less labor intensive.
Vermiculite added to the garden or vermiculite in potting soil increase water and nutrient retention and aerates the soil, resulting in healthier, more robust plants. Perlite may also be found in potting soils, but vermiculite is far superior for water retention. Vermiculite mixed half and half with soil, peat or compost eliminates packed down soil in flower pots and houseplant containers while allowing excellent aeration, reducing watering frequency and allowing root spread. 2  To transplant using vermiculite, dig a hole that is 6 inches larger than the plants roots.