1. Energy Balance SILENT START
Write down what you think the correct daily amount of calories are for
a boy your age?
a girl your age?
Compare your answers to the people on your table

2. Aged 15
Boys
Girls
2,390
2,820
Why the difference?

3. Why do we need energy?
We need energy to keep us alive and active. We need energy for lots of tasks in the body
To make our muscles move so we can carry out physical activity such as walking
To keep our bodies at the correct temperature of 37°C
To keep our involuntary muscles working (ones that we do not need to think about like heart beat and breathing)
To enable our digestive system to work
To enable out body cells to grow and repair

4. Where does energy come from?
Food
Mainly from Fats and carbohydrates
If we do not eat enough food to give us the energy we need our body uses the fat to keep the muscles working and we may become thinner
Eating more food than we need or use for energy, will turn into fat and our weight will increase.

5. Get the balance right
“Energy in”
“Energy out”

6. The energy value of food is measured in kilocalories or kilojoules
How much energy
do we need?
The energy value of food is measured in kilocalories or kilojoules
Kilocalories are a measure of the amount of energy in food. Knowing how many calories are in our food can help us to balance the energy we put into our bodies with the energy we use. And that’s the key to a healthy weight.
Age
Health
Lifestyle
Gender

7. Basal Metabolic Rate (BMR)
BMR is the smallest amount of energy needed to stay alive
BMR decreases as we get older due to reduction of muscle mass.
Women generally have a lower BMR than men as generally they’re smaller and tend to have less muscle.
Heavier or larger bodies need more calories so have a higher BMR.
Exercise
Weight & height
Age
Gender
Average BMR for an adult is 1500 – 2000 calories

8. Physical activity level (PAL) Exercise Weight & height Age Gender
PAL is a measure of how active you are / how much exercise you get
If you are more active you will have a higher PAL than someone who is less active.
BMR X PAL = daily energy requirement (kcal)
e.g. BMR 2000 X PAL 1.5 = 3000
Exercise
Weight & height
Age
Gender

9. Aged 15
Boys
Girls
2,390
2,820

10. Here are some everyday activities and how much energy they use
Activity
Calories Per Hour
Sleeping 73
Sitting (at the computer, or at your desk at school, or on the sofa at home) 80
Standing (in the classroom, in corridors)
110
Light exercise (walking)
277
Moderate exercise (swimming cycling)
365
Heavy exercise (jogging, tennis, football)
490

11. Have the right balance of energy sources
50% Carbohydrates – majority from starches and natural sugars in milk (lactose) and fruit (fructose)
35% “or less” Fat – try to eat less saturated fat
15% Protein – try to eat a good variety including different low biological value (LBV) proteins