6 - Energy requirement.pdf

ENERGY REQUIREMENT Energy Intake Energy Expenditure Energy Balance CHAPTER 6  HOW MUCH CALORIE SHOULD BE TAKEN Layman 25-30 kcal/kg/day Clark Lecturer Sedentary Active 30-35 kcal/kg/day Gardener In house doctor Moderate active Ve...

ENERGY REQUIREMENT Energy Intake Energy Expenditure Energy Balance CHAPTER 6  HOW MUCH CALORIE SHOULD BE TAKEN Layman 25-30 kcal/kg/day Clark Lecturer Sedentary Active 30-35 kcal/kg/day Gardener In house doctor Moderate active Very active 35-40 kcal/kg/day Bodybuilder Weight-lifter Ultra active 40-60 kcal/kg/day Marathon runner Iron man ENERGY INTAKE BASED ON BODY WEIGHT Body Kcal/day Protein (g) Carbohydrate (g) weight (40 kcal/kg) (1.8 g/kg) (8 g/kg) (kg) 60 2400 108 480 65 2600 117 520 70 2800 126 560 75 3000 135 600 80 3200 144 640 NUTRIENT USED DURING EXERCISE ENERGY INTAKE ENERGY INTAKE MEASUREMENT Energy intake The amount of calories contained in the diet.  Energy = the capacity to do work. Energy in food is measured in calories (kcal) Calorie conversion from nutrients: Energy ▪ CHO = 4 kcal/g ▪ Fat = 9 kcal/g calculation ▪ Protein = 4 kcal/g ▪ Alcohol = 7 kcal/g from food Example: Calculate kcal for 275g of CHO, 75g of protein, and 67 g of fat. Energy calculation from food Answer: 300g of CHO x4 = 1200 kcal 75g of protein x4 = 300 kcal 67g of fat x9 = 600 kcal TOTAL = 2100 KCAL ENERGY EXPENDITURE Components of energy expenditure Energy expenditure The sum of energy consumed by the body for physiological & biochemical functions (internal) and for physical activity (external work).  Basal Metabolic Rate (BMR) Thermic effect of food Components (TEF) of energy expenditure Thermic effect of activity (TEA) Nonexercise activity thermogenesis (NEAT) Basal Metabolic Rate (BMR) 60-70% Represent the energy requirements of the many different cellular & tissue activities that are necessary to continue physiological activities in a resting, post-absorptive state throughout most of the day. Measurement of basal metabolism during a specific period (1 hour or 1 day) Basal energy expenditure (BEE) represents the BMR extrapolated over a 24-hour period. Estimating BMR for Malaysian (Ismail et al. 1998) Male (aged 18-30): 0.0550(w) + 2.480 Male (aged 30-60): 0.0432(w) + 3.112 Female (aged 18-30): 0.0535(w) + 1.994 Female (aged 30-60): 0.0539(w) + 2.147 BMR in MJ/day, 1 kcal = 4.184 J, 1 MJ = 239 kcal BMR = x 239 Estimating BMR using Harris-Benedict Equation Considers height, weight, age, and gender For men: 66.5 + 13.8(weight in kg) + 5(height in cm) - 6.8(age in year) For women: 655.1 + 9.6(weight in kg) + 1.8(height in cm) - 4.7(age in year) = 66.5 + (13.8 X {weight in kg}) + (5 X {height in cm}) - (6.8 X {age in years}) Resting Metabolic Rate (RMR) Represent BMR plus a small amount of additional energy expenditure associated with eating and previous muscular activity. Resting energy expenditure (RER) represents the RER extrapolated over a 24-hour period. BMR is often used interchangeably with RER RER tends to be 10% greater than BMR Thermic Effect of Food (TEF) 5-10% Process of food digestion & absorption requires energy & produce heat TEF is proportional to the energy taken in & is usually estimated at 10% of energy intake E.g., A person who ingests 2000kcal expends about 200kcal on TEF. TEF is greater for : high protein food than high-fat foods A meal eaten all at once rather than spread out over a couple of hours TEF is reduced in obese people (may contribute to their efficient storage of fat) Thermic Effect of Activity (TEA) 20-40% The amount of energy burned during all physical activity, which includes everything from standing up from a seated position to the most intense high-intensity interval training workout (and everything in between) For athletes & active people, TEA can be the greatest contributor. Exercise training increases TEA throughout the day & can increase BMR as well because of repair & recovery. To estimate TEA – keep an activity log over a 24-hour period & then apply energy equivalent coefficients. Nonexercise activity thermogenesis (NEAT) 10-20% Adjustments in energy expenditure related to changes in the environment (e.g., extreme cold), and to physiological events Metabolic Equivalent of Task (MET) Energy of physical activity/RMR Different activity, different MET Energy for physical activity: MET x BMR Metabolic Equivalent of Task (MET) Cost of energy required to perform. 1 MET = 3.5 ml/kg/minute = RER/RMR oxygen consumption per Sleeping = 0.94 kilogram of body weight per minute during rest. Grooming = 2.1 Self-care = 1.29 Personal activity = 1.04; = 1.52 (emergency) Aerobics = 6.83 Running = 7.50 Estimate Total Daily Energy Expenditure (TDEE) Male, BW=68kg, age=28yrs, height=172cm, Malaysian Sleeping/lying = 8 hours Sitting = 5 hours Standing = 3 hours Walking = 6 hours Jogging = 1 hour Running = 1 hour TDEE = ?  Male, BW=68kg, age=28yrs, height=172cm, Estimate Malaysian (1486 kcal/day) = Energy intake x hours x MET x hours spend / 24- Total Daily hour Energy Sleeping/lying = 8 hours (1486 x 1.0 x 8/24 = 495 Expenditure kcal) Sitting = 5 hours (1486 x 1.2 x 5/24 = 372 kcal) (TDEE) Standing = 3 hours (1486 x 1.5 x 3/24 = 279 kcal) Walking = 6 hours (1486 x 1.8 x 6/24 = 669 kcal) Jogging = 1 hour (1486 x 6.5 x 1/24 = 402 kcal) Running = 1 hour (1486 x 8.8 x 1/24 = 545 kcal) TDEE = 2762 kcal/day How to Estimate Energy Expenditure BMR x PAL = kcal Physical activity level (PAL) Energy Balance The relationship between energy intake (consumption of food) & energy output. Energy intake is the amount of calories contained in the diet. Energy output is the amount of fuel used mainly for basic body function, physical activity & the processing of food (+) energy balance – weight gain. (-) energy balance – weight loss End of chapter 6 Any question?