Daily Expenditure 🩷

factors that make weight loss hard

• influence of genetics

• set point theory

• adipocytes grow in size

set point theory

the body fights to maintain weight even when we’re tryin to lose it

3 components of daily expenditure

• basal metabolic rate (BMR)

• total energy expenditure (TEE)

• physical activity (PA)

basal metabolic rate

the amount of calories required to conduct basic bodily functions

• about 50% of TEE

thermic effects of food

energy required to process food

• accounts for 10% of TEE

physical activity

energy required for movement

• accounts for 15-30% of TEE

factors that influence BMR

• genetics

• age (decreases with age)

• sex (males have higher BMR)

• growth

• body weight (higher body weight = higher BMR)

• body comp (more muscle needs more energy to maintain)

• body temp (higher temp = higher BMR)

• stress

• thyroid function (elevated levels of thyroid hormones = increase in BMR)

• energy restriction

• pregnancy

• lactation

with age, BMR _____ (decreases/increases)

decreases

which sex has a higher BMR?

males

BMR id higher during periods of ____

growth

which tissue requires more energy (higher BMR) to maintain?

muscle

• more than adipose tissue

elevated levels of ____ hormones increase BMR

thyroid

loss of body tissue associated with fasting and starvation ________ (decreases/increases) BMR

decreases

milk synthesis _____ (decreases/increases) BMR

increases

BMR _____ (increases/decreases) during pregnancy

increases

components of estimated energy requirements

• age

• weight

• height

• gender

• physical activity level

name of method used to calculate ideal body weight (IBW)

the hamwi method

how to calculate ideal body weight (IBW) for females

100 pounds for first 5 feet + 5 pounds for each additional inch

• add 10% for larger body frame

• subtract 10% for smaller body frame

how to calculate ideal body weight (IBW) for males

106 pounds for first 5 feet + 6 pounds for each additional inch

• add 10% for larger body frame

• subtract 10% for smaller body frame

steps to calculate BMI

1. calculate height in inches

2. square the inches

3. divide (weight/sq inches)

4. multiply by 703.1

a BMI under 18.5 is considered _____

underweight

a BMI 18.5-25 is considered _____

normal

a BMI under 25-30 is considered _____

overweight

a BMI over 30 is considered _____

obese

amount of kcals in 1 pound

3,500