Energy Requirements and Expenditure Quiz

Energy Requirements

• Energy requirement is the amount of energy needed to sustain life and maintain health.
• Factors affecting energy needs include: age, gender, height, body weight, and physical activity level.
• Increased energy needs are required during childhood, pregnancy, lactation, illness, injury, and stress.

Components of Energy Expenditure

• Energy expenditure refers to the amount of energy a person burns throughout the day.
• There are three main components of energy expenditure:
  • Basal metabolic rate (BMR)
  • Thermic effect of food (TEF)
  • Non-exercise activity thermogenesis (NEAT)

Basal Metabolic Rate (BMR)

• BMR represents the minimum energy required to sustain life at rest.
• Conditions for measuring BMR include:
  • Thermoneutral environment (26-30°C room temperature)
  • Before starting any physical activity (preferably when waking up from sleep)
  • 10-12 hours after food/drink/nicotine

Resting Metabolic Rate (RMR)

• RMR is measured at any time of the day at a moment of 'absolute rest'.
• RMR is higher than BMR because it includes the thermic effect of food.
• Conditions for measuring RMR are less strict than BMR.
• RMR doesn't require a 12-hour fast after a meal.

Body Weight

• Body weight is an indicator of energy sufficiency or insufficiency.
• Adequate macro-micro nutrients intake is crucial for optimal body weight management.

Thermic Effect of Food (TEF)

• TEF is the energy required to digest, absorb, and process food.
• TEF contributes around 10% of total daily energy expenditure.

Non-Exercise Activity Thermogenesis (NEAT)

• NEAT refers to the energy expended in all activities outside of exercise.
• It includes daily activities like walking, standing, fidgeting, and housework.
• NEAT contributes around 15-30% of total daily energy expenditure.
• Exercise is a controllable variable impacting energy expenditure, making NEAT a crucial factor in managing energy balance.