1. Energy Balance and Weight Management
Which way are you tipping the scales?

2. Weight Loss and Diet Fads
Weight loss programs, diet aids, and exercise equipment sales are a multi- billion dollar industry
People spend lots of money chasing that “perfect” body or attempting to control their weight
The secret to weight management is one concept (that doesn’t cost you anything!)
That concept is an understanding of energy balance!

3. Caloric Intake Food provides energy or “fuel” for your body
measured in calories (caloric intake)

4. Caloric Expenditure You need calories for:
1. Basal Metabolism (just to keep you alive, without any movement)
2. Physical Activity (movement, exercise, work)
3. Digestion of Food
(Your Caloric Expenditure is the total of all 3 )

5. Energy Balance
Energy balance is the difference between caloric intake and caloric expenditure

6. Caloric Balance
Caloric Balance refers to eating the same amount of calories (caloric intake) as you burn (caloric expenditure)
If caloric intake and caloric expenditure are the same, your weight remains constant

7. Caloric Balance

8. Positive Caloric Balance
A positive caloric balance is achieved when you “eat” more calories daily than you “burn”
Extra calories aren’t wasted, they are stored as fat
A positive caloric balance = “weight gain”

9. Positive Caloric Balance

10. Negative Caloric Balance
A negative caloric balance is achieved when you “eat” fewer calories daily than you “burn”
Additional energy is provided from stored sources in your body
A negative caloric balance = “weight loss”

11. Negative Caloric Balance

12. Combination of Diet and Exercise to Achieve a Negative Caloric Balance

13. Caloric Expenditure and Exercise
As a general rule of thumb, you burn approximately 100 calories per mile of walking or jogging
Use your chart to look up a better estimate that includes weight
Use ratios and proportions to calculate your caloric expenditure based on table values per 30 min

14. How many calories do I need?
Use the ChooseMyPlate Food Intake Pattern Calorie Levels chart (pg. 152) to find out
The amount of calories a person needs depends on their age, gender, and activity level.

15. Caloric Balance & Weight Loss
You must achieve a negative caloric balance in order to lose weight
This can be achieved by
Exercising more…
Eating less…
or a combination of both!