Energy intake and expenditure

What is energy?

The ability to perform work and is measured in joules or calories  

What is energy expenditure?

Basal metabolic rate, the thermic effect of food and the energy expended in physical activity  

What is the basal metabolic rate?

The minimum amount of energy required to sustain essential physiological function at rest (can account for as much as 75% of total energy expenditure) 

What is the thermic effect of food?

The energy required to eat, digest, absorb and use food taken in (uses small % of total energy expenditure) 

What is physical activity energy expenditure?

Total number of calories required to perform daily tasks  

What is the metabolic equivalent value?

Ratio of a performers working metabolic rate / resting metabolic rate. The body uses 1kcal per kg of body mass per hour at rest. Sitting relaxed, with no activity = 1 MET. 

What is energy balance?

Intake is equal to expenditure

What does failure to meet energy demands result in?

• Muscle loss  

• Decrease intensity and duration of performance  

• Slower recovery rates  

• Increased fatigue  

• Increased risk of injury and illness 

 

What can daily calories needed be affected by?

• Age  

• Gender  

• Size  

• Environment  

• Lifestyle  

• Metabolic rate  

 

How do you calculate BMR - women?

BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) –(4.7 x age in years)  

How do you calculate BMR - men?

BMR = 66 + (13.7 x weight in kg) + (5.0 x height in cm) –(6.8 x age in years) 

What is the equation to calculate energy balance?

Energy balance = intake - expenditure

What is the equation to calculate calories burned?

Calories burned = MET x weight (kg) x time (hours)