BalancingCaloric Intake and

Expenditure

Caloric Intake• Caloric intake is the amount of

calories (energy) consumed.

Calculate Your Recommended Daily Caloric Intake

Read the Activity Level Details

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Choose One:

• Sedentary – little or no exercise • Lightly Active – light exercise or sports 1-3

days per week • Moderately Active – moderate exercise or

sports 3-5 days per week • Very Active – intense exercise or sports 6-7

days per week • Extra Active – very intense daily exercise or

sports or twice a day physical training.

Basal Metabolic Rate

• BMR – is the minimal amount of calories our bodies need to function at rest.

We need more than that amount of calories because we are not at rest all the time.

Caloric Expenditure

• Caloric expenditure is the amount of calories used or expended.

• Balancing Calories to Manage Weight

How many?

How many calories do you think will be burned off?

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Finding Success in an Exercise Program

• Having goals • Be flexible – have a plan

for setbacks• Exercise with a friend• Change it up – variety in

the types of exercise• Music

Physical Activity Plan

Monday

List activity and amount of time Walk 45 minutes at a brisk pace

Calories burned 168 calories

List activity and amount of time Push-ups, curl-ups – 10 minutes

Calories burned 35 calories

List activity and amount of time

Calories burned

Total Calories Burned 203 calories burned off

Ways to Increase Physical Activity

• Walk or bike to the corner store or to a friend’s house.

• Walk the dog. • Go out for a short walk before

breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.

• Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.

Ways to Increase Physical Activity

• Help plan family outings and vacations that include physical activity (hiking, backpacking, or swimming).

• Join a recreational club that emphasizes physical activity.

• On vacation, include walking, biking, running, and flying a kite.