Unit 8

The Bodys Energy

Defining Calorie Calories are a measurement for _____________ contained in food.

Heat required to raise temperature of 1 kg of water 1oC.

Calorie or the __________ are often used interchangeably. Bodys Energy Balance

Change in energy stores = energy in-energy out Excess energy = _______________________ in adipose tissue

Energy ___________ = use fat stores

Small imbalances compound over time.

1. Negative Energy Balance: energy intake is ______ than energy need; results in weight _______

2. Energy Balance: energy intake ______ energy need; results in weight _______________

3. Positive Energy Balance: energy intake is ___________than energy need; results in weight _________

___ lb body weight = ________ kcal

Over a year (365 days) a consistent positive or negative daily energy balance of _____ kcal/day could result in a weight gain or loss of ~ five pounds

How Many Calories Do I Need Each Day?

Energy Output1. ___________________________ Sum total of energy expended on all of the involuntary activities needed to sustain life

Excludes digestion

2. ___________________________3. ___________________________ 5%-10% of a meals energy is expended in stepped-up metabolism in the 5+ hours after a meal

Basal metabolism uses energy for: breathing, _________; body temp; tissue renewal; activities to sustain life; ________________

Factors that Affect BMR1. ____________2. Growth

3. Body composition (___________________________)

4. __________________________5. Health status (fever, stress)

6. Environmental temperature

7. Fasting/starvation

8. _____________________9. Thyroxine

Exercise and BMR

Short term BMR will not increase; however, long term - increasing voluntary activities will increase BMR because lean tissue has a higher BMR then fat tissue.Estimated Energy Requirement (EER)

Female (19+)

EER = 354-6.91 x age + PA x [(9.36 x wt) + (726 x ht)]

Male (19+)

EER = 662-9.53 x age + PA x [(15.91 x wt) + (539.6 x ht)]

Wt = weight in kg (lb kg divide by 2.2)

Ht = height in meters (inches meters divide by 39.37)

Actual EER is ~___________

Physical Activity Levels and PA Factors

DescriptionMens PA FactorsWomens PA Factors

Sedentary1.01.0

Low active1.111.12

Active1.251.27

Very active1.481.45

Example: An active, 30 year old man, 180 cm tall, weighing 81 kg

PA for an active male = _______________

EER= 662-9.53 x age + PA x [(15.91 x wt) + (539.6 x ht)]

= 662-9.53 x _____ + ____ x [(15.91 x _____) + (539.6 x _____)]

= _____________kcal/d

Calculating Energy Values of Foods

1 g CHO = 4 kcal1 g fat = 9 kcal 1 g protein = 4 kcal

1 g alcohol = 7 kcal

Soup contains: 15 g carbohydrate, 10 g protein and 5 g fat.

Carbohydrate 15 gx _____kcal/gram = _________kcal

Protein

10 gx _____kcal /gram = _________kcal

Fat

5 gx _____kcal /gram = __

kcal

Determining percentage of kilocalories from each macronutrient

Carbohydrate

__________ kcal from carbs / ___________ total kcal in soup Protein

__________ kcal from protein / ___________ total kcal in soup Fat

__________ kcal from fat / ___________ total kcal in soup

_________ total kcal

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