COMPONENT OF ENERGY EXPENDITURE

Energy expenditure refers to the amount of energy a person uses to maintain bodily
functions and perform physical activities. This includes everything from basic
metabolic processes, like breathing and maintaining body temperature, to more
complex activities, such as walking, running, or engaging in sports.

Energy expenditure is typically divided into three main components: basal metabolic
rate (BMR), thermic effect of food (TEF), and activity energy expenditure (AEE)..
Understanding energy expenditure is important for maintaining a healthy weight,
managing nutrition, and designing effective fitness or weight loss programs.

There are three main components of energy expenditure:

A. Basal Metabolic Rate (BMR)

B. Thermic effect of food
C. Physical Activity

Let’s study each component of energy expenditure in separate section in this unit .

1.5.1 Basal Metabolic Rate (BMR)

The amount of energy require to carry out involuntary work when body is at rest to
maintain basic physiological functions is called basal metabolic rate. It includes the
functional activities of various organ especially heart, liver, kidney and brain,
secretory activities of gland, peristaltic movement of gastro-intestinal tract, body
temperature regulation, and cell production. BMR constitutes the majority of total
energy expenditure, usually ranging from 60% to 75%.

When measuring Basal Metabolic Rate (BMR), certain conditions need to be met to
obtain accurate and reliable results. Here are the key conditions for measuring BMR:

i. Performed when person awake but at complete rest, without any physical
activity or mental stimulation. Physical activity or mental stress can increase
energy expenditure and affect BMR measurements.
ii. BMR measurements are performed at post absorptive stage after an overnight
fast of 12 to 16 hours.
 iii. BMR measurements should be conducted in a relax,calm and comfortable
room temperature of about 21 0C-24 0C

Factor affecting basal metabolic rate: There are several factors affecting
basal metabolic rate. Let’s discuss the key factors:

i. Body Composition: The basal energy requirement per unit body weight is higher
when muscle tissues is in higher proportion in the total weight. Muscle, brain,
and various gland are more active and consume more oxygen and produce
more heat than less active tissue includes adipose tissue. Hence, individuals with
a higher percentage of adipose tissue tend to have a lower BMR.
ii. Gender: Men generally have a higher muscle mass than women therefore; have
basal energy requirement. Young adult men contains14 percent of fat and young
adult women contains 23-32 percent of fat. Higher percentage of muscle mass is
men, which is more metabolically active than fat tissue. The BMR of women is
10-12 percent lower than those of men of the same age, height and weight.
Hormonal differences can also play a role in gender-based variations in BMR.
iii. Age: Basal metabolic rate (BMR) typically declines with age, largely due to a
reduction in muscle mass and a slowdown in metabolic processes.During the first
two year, the BMR is at its highest peak. It declines gradually throughout
childhood and accelerates slightly in adolescence. Thereafter, declines continuous
throughout life. Older individuals may experience a slower metabolism and lower
BMR compared to younger individuals.
iv. Body Size: BMR is directly proportional to surface area. Basal metabolism is
closely related to the bodysurface area and less directly related to either weight
or height of an individual. Taller individuals generally have a higher BMR than
shorter individuals. This is because larger bodies have a larger surface area and
greater mass, which requires more energy for basic physiological functions.
v. Thyroid Function: The thyroid gland is crucial in regulating metabolism, with
its hormones, thyroxine (T4) and triiodothyronine (T3), directly affecting basal
metabolic rate (BMR). In hypothyroidism, where the thyroid is underactive,
BMR can decrease by up to 30%. Conversely, in hyperthyroidism, characterized
by an overactive thyroid, BMR can rise significantly, often by 50-70%.
vi. Growth hormone: The growth hormone that stimulates new tissuse formation is
responsible for enhanced metabolism that is observed in children, infants and
teenagers. An increased secretion of epinephrine during excitement or fear
temporarily raises the metabolic rate.
vii. Hormonal Factors: Hormones play a critical role in regulating Basal Metabolic
Rate (BMR), which is the energy expenditure required to maintain essential
physiological functions at rest. These hormones influence metabolic processes,
energy production, and the rate at which the body uses energy. Hormones such as
cortisol, insulin, and sex hormones involved in controlling BMR. Hormonal
imbalances, such as those seen in certain medical conditions or during pregnancy,
can affect metabolic rate and BMR.
viii. Climate: The lowest metabolic rate is observed at an environmental temperature
of 26 0C or 78 0F. Higher metabolic rate is observed both above or below this
temperature. In cold environments, the body requires more energy to maintain
core body temperature, resulting in an increased BMR. Conversely, in hot
environments, the body may have a slightly higher BMR due to the energy
expended in regulating body temperature.
ix. Stress and Emotional State: Chronic stress and certain emotional states can
impact BMR. Increased stress levels can lead to hormonal imbalances that affect
metabolism and energy expenditure.
x. Medications: Certain medications, such as those used to treat thyroid disorders
or metabolic conditions, can influence BMR.
xi. State of Nutrition: Prolonged fasting or severe caloric restriction can lower
BMR about 20-30 percent below normal. This reflects the body’s survival
mechanism to cope with reduced energy availability.

But we commonly measure Resting metabolic rate (RMR) instead of basal

metabolic rate (BMR) to evaluate metabolic rate of individual. What is
Resting metabolic rate (RMR)?

Resting metabolic rate (RMR) is comparable to basal metabolic rate (BMR) but is
evaluated under less rigid conditions. It represents the amount of energy the body
uses at rest to support essential physiological functions like circulation, breathing, ,
regulating temperature and other cellular processes.Instead of representing just the
bare minimum of energy needed to maintain vital body processes, resting energy
expenditure includes sufficient energy for secretary activities and the energy needed
for the digestion of food. REE is usually considered to be 10 per cent above basal
energy needs.

1.5.2 Thermic Effect of Food (TEF)

It also referred to as the thermogenic effect of food or diet-induced thermogenesis. It
represents the amount of energy loss during digestion, absorption, and metabolism of
food. Eating a meal can slightly increase your metabolic rate due to the thermic effect
of food. This effect varies based on the composition of the meal. Consuming food
prompts the body to expend energy to process nutrients, temporarily elevating the
metabolic rate. TEF typically accounts for approximately 5-10% of total energy
expenditure, varying based on factors such as the macronutrient composition of the
meal, meal size, and individual differences.

Factor affecting: There are several factors affecting it, Let’s discuss as follow:

i. Macronutrient Composition: Since different macronutrients (carbohydrates,

proteins, and fats) require different amounts of energy to be metabolized by the
body.The composition of nutrient in diet plays a crucial role determining the
thermic effect. Food rich in protein (20-30%) has the highest thermic effect,
followed by carbohydrates (5-10%), while fats (0-3%) have the lowest. This
shows requiring the most energy to digest, absorb, and metabolize and indicate
the inefficiency of processing proteins and carbohydrates compared to fats. For
example, fat is stored with minimal energy loss (approximately 4%), whereas
converting carbohydrates into stored fat results in about 25% energy wastage.
Other factors influencing TEF include meal frequency, meal size, and individual
characteristics such as age, body composition, and metabolic health.

ii. Spicy meals: Spicy meals, particularly those containing hot peppers, chilly,
mustard and other spicy ingredients, may have a greater thermic effect compared
to milder foods. Additionally, spicy foods may increase satiety and reduce overall
food intake, which can also contribute to a higher thermic effect. Spicy meals
 may lead to a feeling of fullness and satisfaction, potentially resulting in a
decrease in calorie consumption during subsequent meals.
iii. Other Factors: Some research indicates that eating several smaller meals
throughout the day might enhance the overall thermic effect of food compared to
consuming fewer large meals. However, the influence of meal frequency on TEF
remains a topic of debate and may differ from person to person.
It is also to consider that individual factors, such as age, sex, body composition, and
metabolic rate, also play a role in determining the thermic effect of food. For instance,
individuals with greater muscle mass typically experience a higher thermic effect due
to the increased energy demands of muscle tissue.

1.5.3 Physical activity

It is the most variable factor and can significantly impact total daily energy
expenditure (TDEE). Among these, physical activity holds the most potential for
intentional modification, making it a focal point for health and fitness strategies.
Physical activity energy expenditure is influenced by the type, intensity, and duration
of the activity. Activities are often classified into categories such as light, moderate,
or vigorous based on their energy demands.

Light activities include tasks like casual walking or stretching, which require minimal
energy expenditure. Moderate activities, such as brisk walking or gardening, elevate
the heart rate and metabolic rate noticeably. Vigorous activities, including running,
cycling, or high-intensity interval training (HIIT), result in substantial increases in
energy expenditure due to the higher intensity and demand on the body's systems. The
more intense the activity, the greater the energy expended per unit of time, but even
low-intensity activities contribute significantly when performed consistently.

The measurement of energy expenditure during physical activity is critical for

understanding its impact. Techniques range from simple estimations using heart rate
monitors or pedometers to sophisticated methods such as indirect calorimetry and
doubly labeled water. Indirect calorimetry measures oxygen consumption and carbon
dioxide production to estimate energy expenditure, while doubly labeled water
provides an accurate assessment of TDEE over a longer period. Advances in wearable
technology now allow for more accessible and reasonably accurate monitoring of
energy expenditure, offering valuable insights for individuals aiming to manage their
health and fitness goals.

Energy expenditure through physical activity is also influenced by factors such as age,
sex, and fitness level. For example, younger individuals tend to have higher energy
expenditure than older adults due to greater muscle mass and higher metabolic rates.
Men typically expend more energy than women during the same activity, primarily
due to differences in body composition. Additionally, highly fit individuals often
demonstrate greater efficiency in their movements, potentially reducing the energy
cost of certain activities. However, their ability to sustain higher intensities for longer
durations often results in higher overall energy expenditure.

The role of physical activity in managing body weight is significant, as it directly

affects the energy balance equation: calories consumed versus calories expended.
Regular physical activity increases energy expenditure, making it easier to maintain or
achieve a caloric deficit for weight loss. Moreover, the type of activity can influence
fat loss and muscle retention. Resistance training, for instance, helps preserve muscle
mass while promoting fat loss, whereas aerobic exercises primarily burn calories and
improve cardiovascular health. Combining different forms of physical activity ensures
a more balanced approach to energy expenditure and overall fitness.