Calorie and Metabolism Quiz

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Questions and Answers

What determines the thermic effect of exercise (TEE) significantly?

Type of nutrients consumed (correct)

Intensity of the exercise

Duration of the exercise

Body composition (correct)

What is the relationship between calories consumed and calories burned for weight maintenance?

Calories consumed = Calories burned (correct)

Calories consumed < Calories burned

Calories consumed = 0

Calories consumed > Calories burned

What is the approximate weight gain in pounds if someone consumes an extra 109,300 calories over a year?

45 lbs

20.5 lbs

10.5 lbs

31.2 lbs (correct)

Which of the following strategies promotes sustainable weight loss?

Losing 1/2 to 1 kg per week Signup and view all the answers

What is the total calorie equivalent of 1 lb of fat?

3500 Calories Signup and view all the answers

What is the thermic effect of protein compared to carbohydrates?

Higher energy cost for digestion Signup and view all the answers

What is the role of the sympathetic nervous system during exercise in relation to appetite?

Suppresses appetite Signup and view all the answers

What is the formula used to estimate energy needs based on RMR and activity level?

RMR x Average activity factor = Energy needs Signup and view all the answers

Which of the following activity factors corresponds to a 'light' activity level?

2.5 Signup and view all the answers

Which equation is used for calculating female energy needs according to the Harris-Benedict method?

66 + 13.8W + 5H – 6.8A Signup and view all the answers

When calculating the average activity factor using given hours of activity, what is the factor for 1 hour of moderate activity?

5 Signup and view all the answers

If a person has an RMR of 1300 and an average activity factor of 1.65, what would be the estimated energy needs?

2080 Signup and view all the answers

In a meal plan for lunch that totals approximately 600 kcal, how many servings of veggies are included?

1 Signup and view all the answers

What caloric value is assigned to 1 serving of grains in the general caloric guidelines?

90 Signup and view all the answers

Which of the following statements about the Cunningham equation is true?

It is calculated using fat-free mass. Signup and view all the answers

What percentage of Total Daily Energy Expenditure (TDEE) is accounted for by Resting Metabolic Rate (RMR)?

65-70% Signup and view all the answers

Which factor contributes to the Thermic Effect of Food (TEF)?

Rate of digestion of consumed food Signup and view all the answers

Which of the following best describes the Energy Balance Equation?

Calories in must equal calories out to maintain weight. Signup and view all the answers

Which statement is true about Resting Metabolic Rate (RMR) and age?

Older individuals generally have a slower RMR. Signup and view all the answers

To achieve weight loss, which strategy is most recommended based on caloric calculations?

Create a caloric deficit where calories in are less than calories out. Signup and view all the answers

How does the Thermic Effect of Food (TEF) affect overall energy expenditure?

TEF is typically around 5-10% of total energy expenditure. Signup and view all the answers

Which dietary theory suggests that the body is born with a certain number of fat cells?

Set-Point Theory Signup and view all the answers

What is the effect of a high-fat diet according to the Dietary Fat Theory?

It overrides body mechanisms to signal satiety. Signup and view all the answers

Study Notes

### Calorie and Metabolism

1 Calorie = 1000 calories
Metabolism is the sum of all energy transformations within the body

Maintaining Weight

Maintain weight: Calories consumed = Calories burned
Lose weight: Calories consumed < Calories burned
Gain weight: Calories consumed > Calories burned

Weight Loss Considerations

3500 Calories = 1 lb of fat (1 kg = 7700 Cal)
Recommended weight loss is 0.5 – 1 kg/week (1-2 lbs/week)

Weight Management and Exercise

Exercise can suppress appetite due to the sympathetic nervous system response.
Exercise helps promote fat loss over lean tissue loss compared to dieting alone.
Exercise can increase calorie consumption after exercise due to EPOC (Excess Post-Exercise Oxygen Consumption).
Strength training increases RMR (Resting Metabolic Rate)

Calculating Calorie Needs

Bob (20 years old, 154 lbs) consumes 300 extra calories per day by drinking 2 beers.
In one year, Bob would gain 31.2 lbs of fat if he continues this pattern.

Estimating Daily Energy Needs

Daily energy needs are calculated by: RMR (Resting Metabolic Rate) x Average activity factor.
There are several equations to calculate RMR including: Schofield, Harris-Benedict, Cunningham, and Mifflin.
These equations account for age (A), fat-free mass (FFM), height (H), and weight (W).
Average activity factors are as follows: rest - 1; very light - 1.5; light - 2.5; moderate - 5; heavy - 7

Sample Meal Plans

Breakfast: 3 grains, 1 meat/alternative, 2 fruits, 1 milk/alternative, 1 complimentary (e.g., jam, butter).
Lunch: 2 grains, 1 meat/alternative, 1 veggie, 1 small desert (~150 kcal), 1 milk/alternative.
Supper: 2 grains, 1 meat/alternative, 1 veggie, 1 milk/alternative, 1 complimentary, 1 small desert (~150 kcal).

### Dietary Theories

Set-point theory: Body fat is pre-determined based on genetics.
Dietary fat theory: High fat diets override body mechanisms causing overeating.
Energy balance equation: Consumed calories are equal to calories burned for weight maintenance.

Energy balance

Energy In (kcal): Carbohydrates (CHO), Fat, Protein
Energy Out (kcal): RMR (Resting Metabolic Rate), TEF (Thermic Effect of Food), TEE (Thermic Effect of Exercise)

### Total Daily Energy Expenditure (TDEE)

Resting Metabolic Rate (RMR): 65-70% of TDEE, it varies with age.
Thermic Effect of Food (TEF): 5-10% of TDEE, this is the increase in metabolism after food intake is digested.

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Description

Test your knowledge on calorie management, metabolism, and weight management strategies. This quiz covers essential concepts like how calories impact weight loss and the role of exercise in maintaining a healthy body. Dive in to understand the science behind energy balance!