ENERGY

EXPENDITURE
 ENERGY EXPENDITURE
On a daily ba-
sis, the body Energy cost
uses energy or to process
food we eat
burn calories
to maintain
Resting Metabolic
physiological
Energy Rate (60- 75%)
functions (e.g. cost for
sustain life), physical Energy cost
metabolize activity to maintain Thermic Amount of
food, and per- physiological
form physical functions Activity (15- 30%)
activities
Thermic Amount of
Food- (10%)
 CALCUL ATE YOUR METABOLIC RATE

• To calculate your calorie intake, you can use your Basal

Metabolic Rate (BMR) and activity level. Your BMR is
the number of calories your body needs to maintain its
current weight. You can adjust your BMR for activity
level to get your total daily energy expenditure.
• Formula
• Men: BMR= 10*weight (kg) + 6.25 * height (cm) – 5 *
age (y) + 5
• Women: BMR= 10*weight (kg) + 6.25 * height (cm) – 5
* age (y) - 161
 CALCUL ATE YOUR METABOLIC RATE

Adjust your BMR for activity

level
Sedentary BMR x 1.2
Lightly active BMR x 1.375
Moderately active BMR x 1.55
Very active BMR x 1.725
Extra active BMR x 1.9
 COMPUTE THE BMR

Given (Male and

Female)
Weight = 64
Height = 168 Adjust your BMR for activity
Age = 25 level
Activity = Lightly Sedentary BMR x 1.2
active
Lightly active BMR x 1.375
Moderately BMR x 1.55
active
Very active BMR x 1.725
MEN: BMR= 10*64 + 6.25 * 160 – 5
* 25+ 5
640 + 1050 -125 + 5
BMR= 1570

TDEE= BMR X LEVEL OF ACTIVITY

=1570 X 1.375
TDEE= 2159
WOMEN: BMR= 10*64 + 6.25 * 160
– 5 * 25+ 5
640 + 1050 -125 - 161
BMR= 1404

TDEE= BMR X LEVEL OF ACTIVITY

=1570 X 1.375
TDEE= 1931
 TEE = RMR + TEF + TEA

The thermic effect of food (TEF)

is used to describe the body's
Thermic ef-
fect of food
energy demands for the
(10%) absorption and assimilation of
food nutrients during digestion.
It is usually about 10% of the
total caloric intake. For
example, when you consume
2000 calories in a given day,
you will expend approximately
200 calories to metabolize food.
 TEE = RMR + TEF + TEA

Among the macronutrients,

Thermic ef-
fect of food
protein requires the
(10%) greatest amount of energy
estimated at 30%
compared to dietary fat
which is only 2-3%. The
amount of energy required
to process carbohydrates
falls between that of protein
and fat.
 TEE = RMR + TEF + TEA

The energy required to

Thermic ef-
fect of food digest each macronutrient
(10%)
(its TEF) is measured as a
percentage of the energy
provided
MACRONUTRIE by it. PER TEF %
CALORIES
NTS GRAM

FAT 9 0-5%
CARBOH 4 5-15%
YDRATE
PROTEIN 4 20-30%
 TEE = RMR + TEF + TEA

The thermic effect of activity

Thermic (TEA) is the energy cost for
effect of
Activity
any bodily movement above
(15- the resting level and includes
30%) fidgeting, doing daily chores,
exercising, playing sports, and
active recreational pursuits.
The more muscles we activate
and frequently contract, the
more calories we burn.
 TEE = RMR + TEF + TEA

This component makes up

Thermic about 15-30%, although
effect of
Activity this varies depending on
(15- your activity level (e.g.
30%) sedentary = less than 15%;
athlete = 50%). In addition,
our metabolic rate remains
elevated for some time
after physical activity.
 TEE = RMR + TEF + TEA

FACTORS THAT INCREASE TEA

Thermic
Intensity: More intense
effect of activities burn more calories
Activity
(15- Frequency: More frequent
30%) activities burn more calories
Duration: Longer activities
burn more calories
Weight: Heavier people burn
more calories because they
have more weight to burn
 TEE = RMR + TEF + TEA

FACTORS THAT
Thermic
effect of INCREASE TEA
Activity
(15- Age, Sex, Body
30%)
size, and Physical
activity level
 TEE = RMR + TEF + TEA

RMR is also called basal

metabolic rate because
it refers to the amount
Resting
of calories needed by
Metabolic
Rate
our body to perform all
(60- vital functions necessary
75%) to sustain life while in a
rested and quiet state.
 TEE = RMR + TEF + TEA

These functions include

respiration, blood
circulation, nerve
transmission, production,
Resting
Metabolic and transportation of
Rate substances, cell growth,
(60- maintenance, tissue repair,
75%)
and temperature regulation.
It accounts for 60-75% of
calories burned in a day.
 TEE = RMR + TEF + TEA

FACTORS AFFECT RMR

Body Weight: RMR increases
as body weight increases
Resting Gender: Men have higher
Metabolic
Rate
RMR than women
(60- Age: RMR can vary with age
75%)
Activity Level: RMR is
affected by how active you
are
 Energy cost
to process
food we eat

Resting Metabolic
Energy
Rate (60- 75%)
cost for
physical Energy cost
activity
to maintain Thermic Amount of
physiological
functions Activity (15- 30%)

Thermic Amount of
Food- (10%)
 MANY FACTORS CAN INFLUENCE RMR:

1. Our muscles are calorie-hungry tissues, eight

times more metabolically demanding than fat cells.
The greater our muscle mass, the faster our
metabolic rate. Resistance training has the
potential to promote skeletal muscle growth,
thereby, contributing to RMR.
2. As we grow older, we lose muscle mass because
of hormonal and neurological changes. This slows
down our RMR. After 20 years of age, RMR declines
about 2% per decade.
 MANY FACTORS CAN INFLUENCE RMR:

3. Men tend to have faster metabolism than

women because they have more muscle mass
and less body fat.
4. Crash diet, fasting, and starvation causes
RMR to dramatically reduce by up to 30%.
According to the set point theory, a weight
regulatory mechanism (WRM) exists in the body
to maintain our body weight at some fixed level.
 MANY FACTORS CAN INFLUENCE RMR:

5. Infection or illness causes RMR to

increase as it works to build new
tissues and create an immune
response.
 REMINDER

Under no circumstances should an

individual go on a diet of 1200 or less
calories for women, or 1500 calories or
less for men. Weight (fat) is gained
over a long period of time and not
overnight, hence, weight loss
strategies should be gradual not
abrupt.
 REMINDER

Moreover, 'diets' should not be

regarded as temporary tools in
weight loss, rather, permanent
changes in eating behaviors are
necessary weight management
and the attainment of better
health.
 REMINDER

Energy balance in its simplest

form compares the amount of
energy from foods that you
consumed with the amount of
energy that you expended
(RMR, TEF, and TEA).
 REMINDER

A positive energy balance occurs when

your food or caloric intake is greater
than the energy expended, resulting in
weight gain.
 REMINDER

A negative energy balance occurs

when your energy expenditure is
greater than your caloric intake
resulting in weight loss.
 REMINDER

Finally, a neutral energy balance

occurs when the caloric intake
equals the energy expenditure.
Weight gain is not noticeable in small, daily
positive energy balance. Rather, it results
from long periods of positive energy
balance. Although we know that there are
several factors affecting RMR, an increase in
caloric intake and a concurrent decrease in
energy expenditure (sedentary lifestyle)
puts you at risk for obesity.
In order to achieve and maintain a
healthy body composition (e.g. avoid
creeping obesity), focus on two major
components: regular physical activity
and eating the right kinds of foods
(e.g. nutrients) in the RIGHT AMOUNTS.
Preventing obesity is, indeed, possible.
 WATER

Water can be obtained from a variety of food

and beverage sources. Food typically consists of
20-30% of the water we consume, while the
remaining 70- 80% comes from the beverages
we drink. The best source is simple water,
whether y contain caffeine and increase fluid
loss, tap or bottled.
 WATER

Coffee, tea, and soda and therefore, are not

advisable sources of water. Caffeinated
beverages can cause side effects such as jitters,
upset stomach, headaches, and sleep problems.
These cause your energy to drop, instead of
providing you with a needed boost.
 WATER

The water that we drink from bottles is not just

water anymore and some are already fortified
with vitamins. Fitness waters (Figure 3.3) are
becoming more popular, with vitamins and
other additives intended for a variety of
purposes, such as immunity or boosting athletic
performance.
 WATER

High-powered energy drinks have become very

popular in the beverage industry. These energy
drinks are targeted to young adults or to blue-
collar workers, intending to provide lasting
energy throughout the day. Unfortunately, most
of these energy drinks are high in caffeine and
sugar or other additives, and can be potentially
harmful in large amounts. These energy drinks
also lack nutritional value and can be high in
calories.
 WATER

Participating in outdoor activities exposes us to

the elements. At any given time, the weather can
be rainy or sunny, where we would have to deal
with temperatures that we are not used to or
familiar with, especially if we are indoors often.
Our bodies regulate temperatures in hot and
sunny conditions through sweating. Sweating
means more fluid loss in our bodies. We also lose
fluids when urinating defecating, and breathing.
 KEYS FOR HYDRATION AND SPORTS
PERFORMANCE

• Start sports sessions well-hydrated.

• A targeted drinking plan for training and
competition should be developed.
• Watch out for "salty sweaters."
 HYDRATION DURING EXERCISE

• It is not necessary to drink if exercise sessions

last less than 40 minutes, provided you were
well-hydrated at the start.
• Sports drinks are encouraged if activities last
longer than 30-40 minutes. These help prolong
the sensation while reducing sensation of effort,
making exercise seem easier.
 DEHYDRATION

Dehydration is usually caused by not taking

enough water. We end up losing more water in
our bodies when we participate in sports or if
the weather is too hot. Low levels of
dehydration can cause headache, inability to
concentrate, low levels of alertness, diminishing
cognitive function, and increasing fatigue.
 DEHYDRATION

Severe dehydration can cause you to make errors

in judgment and impair mental function. In the
outdoors, this can be dangerous, as errors in
judgment can lead to increase in risk. In addition,
you feel weaker and may be unable to perform
and show a decrease in exercise performance. If
left unattended, severe dehydration can cause
your blood pressure to fall. This can be
dangerous and medical attention may be needed.
 SYMPTOMS OF DEHYDRATION

Mild: thirst, headache, weakness, dizziness,

feeling tired and lethargic Moderate: dry mouth,
little or no urine, sluggishness, rapid heartbeat,
lack of skin elasticity
• Severe: extreme thirst, no urine, rapid
breathing, altered mental state, cold and
clammy skin.
 WHAT CAUSES DEHYDRATION?

Strenuous exercise, particularly in very warm

weather, severe diarrhea, vomiting, fever, or
abnormal sweating, can cause dehydration. The
mere act of not drinking water during exercise
or hot weather even without exercising may
also trigger dehydration. No one is free from
dehydration and this especially includes
children, the elderly and people with chronic
diseases-all three are at most risk.
 WHAT CAUSES DEHYDRATION?

The best way to reverse mild to moderate

dehydration is to drink more fluids, but severe
dehydration needs immediate medical
attention. Prevention is the safest key to
treating dehydration. Drink enough liquids to
replace what you have lost.