1. Energy Balance and Body Weight

2. Learning goals We are learning about what a calorie is.
We are learning the impact calorie intake has on our diet and health.
We are learning to use equations to determine caloric needs.

3. It’s all about balance
the principle underlying eating well in order to maintain a healthy body weight is one of balance.
the energy (food) we take in each day should closely match the effort (energy output) we expend
this balance is specific to the individual at any given point in time
i.e. children and teens need to consume more nutrients and energy because they are still growing

4. Energy storage = Energy intake - Energy output
Energy Equation
Energy storage = Energy intake - Energy output
equation shows the amount of excess energy stored by our body
too much or too little energy consumed  problems can arise that may hinder athletic performance and possibly have negative health consequences
factors that affect the equation: caloric intake, physical activity and the rate our body burns energy

5. Calorie count Calorie is a measure of heat.
it is the amount of energy needed to raise the temperature of 1 gram of pure water by 1°C.
in food context, a calorie (a food calorie) is a kilocalorie (1000 calories).
this is a measure of how much energy food will produce as it is processed by the body.
1 food calorie = 4184 joules (4.184KJ)

6. nrg
the three energy nutrient types supply calories in different amounts:
1 gram of carbohydrates = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
food high in calories provide a lot of energy.
when that energy isn’t used it gets stored in the body mostly as fat.
fat is the preferred way to store energy because it is the most dense macronutrient.

7. Daily Caloric Need
the number of calories necessary to maintain an energy balance and thus our current body weight.
3 factors contribute to our daily caloric need:
Basal metabolic rate (BMR)
The thermic effect of food (energy needed to digest and absorb food)
Calories needed to to fuel activity

8. Energy balance
when less energy is consumed than expended a decrease in body weight will be the result
this is a negative energy balance.
a positive energy balance would be if you consume more energy than expended resulting in weight gain
the proportion of macronutrients affects your caloric balance:
45-65% - Carbs
10-35%- protein
20-35%- fat

9. Estimating Daily Caloric Need Based on RMR
Metabolic rate (MR) measures energy that must be consumed in order to sustain essential bodily functions: heartbeat, breathing nervous system, etc.
Additional calories would be needed depending on physical fitness, age, gender, weight, lean muscle mass.

10. BMR vs. RMR
Basal metabolic rate (BMR) is a measurement under vigorous (laboratory) conditions hours after last meal with individual at rest but not asleep.
Resting metabolic rate (RMR) is an estimate of metabolic rate under less rigorous conditions.

11. Harris- Benedict Equation
XY: RMR= (5 x H) + (13.7 x W) – (6.8 x A)
XX: RMR = (1.9 x H) + (9.5 x W) – (4.7 x A)
W = weight in kg
H = height in cm
A = age in years

12. Activity factor
Now you need to multiply by the appropriate “activity factor”:
Sedentary (little to no exercise) RMR x 1.2
Little activity (1-3 days a week) RMR x 1.375
Moderate activity ( 3-5 days a week moderate exercise) RMR x 1.55
Very active ( hard exercise 6-7 days) RMR x 1.725
Extra active ( very hard daily exercise) RMR x 1.9

13. Canada’s daily recommended calorie intake

14. Learning goals We are learning about what a calorie is.
We are learning the impact calorie intake has on our diet and health.
We are learning to use equations to determine caloric needs.