caloric balance (2)

7/31/2019 Caloric Balance (2)

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CALORIC BALANCE

BY:

PRIYANKA ARORA


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Energy Input

Energy: the capacity to do work, such asmoving or heating something


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Definition of calorie (in Physics)

calorie: the amount of energy necessary toraise the temperature of one gram ofwater by one degree Celsius

calorie: the amount of energy necessary toraise the temperature of one gram ofwater by one degree Celsius


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Calories

The energy obtain from carbohydrates,proteins and fats is measured in unit calledcalories

In Nutrition one uses Calorie=kcal (1000 calories)

Calorie: the unit used to measure energy

a kilocalorie is a unit of energy

commonly used to express energy value of food


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Caloric values

Calorie value of carbohydrate, fat, and protein

If you know the number of grams of carbohydrate, fat, and proteinin a food, you can calculate the number of calories in it. Forexample, a deluxe fast-food hamburger contains about 45 gramsof carbohydrate, 27 grams of protein, and 39 grams of fat (above).

Remember this

number


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Percentage of Total Energy

Intake

The percentage of your total energy intake from

carbohydrate, fat, and protein can then bedetermined by dividing the number of caloriesfrom each energy nutrient by the total calories,and then multiplying the result by 100.


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Calculating Energy Intake

Counting Calories

If you know the approximate composition of

the foods you eat (% carb, pro, fat), and canestimate the weight, you can calculate thenumber of calories

By using the food composition tables


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Food composition table

CALORIES from: FAT CARB PRO Total Sandwich Honey Wheat Roll 27 192 28 247 Crispy Chicken 81 52 76 209

Bacon 63 4 28 95 Ranch Sauce 18 8 0 26 Leaf Lettuce 0 0 0 0 Tomato Slice 0 4 0 4 Medium Fries 144 188 16 348 Medium COKE 0 232 0 232

1611 kcal
http://app.mcdonalds.com/bagamcmeal?process=item&itemID=521&details=false&imageSize=largehttp://app.mcdonalds.com/bagamcmeal?process=item&itemID=2217&details=false&imageSize=large


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Components of Energy Output

We Need Energy for:

Basal Metabolism

BMR = Basal Metabolic Rate

Physical Activity

Metabolizing Food


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Metabolic Rate

Basal metabolic rate (BMR)

Reflects the energy the body needs to performits most essential activities

Total metabolic rate (TMR) Total rate of kilocalorie consumption to fuel all

ongoing activities


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Equation based on B. M. R.

Much more accurate method for calculating TDEE.

By using multiple factor including:

-ht

-wt-age

-sex, then multiply the BMR

This includes keeping your heart beating, inhaling andexhaling air, digesting food, making new blood cells,maintains your body temperature and every othermetabolic process in the body


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B.M. R.

BMR may vary dramatically from person toperson depending on genetic factor.

The higher your lean body mass is, the higheryour BMR will be.


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HARRIS-BENEDITS FORMULA

(B.M.R. based on total body weight)

It is the caloric formula using the factors of:

-ht

-wt

-age and

-sex to determine basal metabolic rate

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) (6.8 X age inyears)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) (4.7 X agein years)


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KatchMc Ardle formula (BMR

based on lean body weight)

This formula is from katch & Mc Ardle

This formula is more accurate then the

formula based on total body weight

BMR (men and women) = 370 + (21.6 X lean mass in kg)


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Method to determine the caloric

needs

Factors to determine the caloric need:

Age

Sex

Height

Weight

Lean body mass and

Activity level


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The quick method

(based on body weight)

A fast and easy method to determine calorieneeds is to total current body weight times amultiplier.

Fat loss=12-13 calories per lb of body weight Maintenance=15-16 calories per lb of body weight

Weight gain=18-19 calories per lb of body weight

This is very easy way to estimate


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Drawbacks

It doesnt take into account the activity levels

or body composition.

Extremely active individual may require farmore calories than this formula indicates.

The more lean body mass one has, thehigher the TDEE will be.


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The ABCs of Eating for Health

Adequacygetting all of the essential nutrients, fiber, and energy (calories)in amounts sufficient to maintain health

Balanceeating foods rich in one nutrient while not crowding out foodsthat are rich in another nutrient

Calorie controlcontrol of energy consumption

Moderationno unwanted constituent in excess

Varietydifferent foods, same purposes, different occasions


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Energy Balance

In accord with the Ist law of thermodynamics,the energy balance equation dictates that bodymass remain constant when caloric intakeequals caloric expenditure.

Caloric expenditure

Neutral balance

-Caloric intake equals expenditure.

Positive balance

-More calories consumed than expended.

Negative balance

-More calories are expended than consumed.


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Calories and Energy Balance

Calories IN = Calories OUT Maintain Weight

Calories IN > Calories OUT GAIN Weight

Calories IN < Calories OUT LOSE Weight

To maintain a desirable weight, energyintakes should not exceed energy needs.


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Its all about Calorie Balance

If you eat more calories than your bodyuses, they will be stored as fat

One pound of body fat is equal to 3,500

kcal In theory, losing one pound requires a

deficit of 3,500 Calories

Eating 500 fewer Calories per day - orexpending 500 more Calories - wouldresult in losing one pound per week


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Weight Management

To maintain body weight in a healthy range,balance calories from foods and beverageswith calories expended

To prevent gradual weight gain over time,make small decreases in food and beveragecalories and increase physical activity


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Energy Expenditure

Calorie expenditure depends on:

Weight of person

Type of activity

Length of activity

Speed of activity

Metabolic rate


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Obesity

Caused by excessive amount of body fat

People are usually considered obese if their

weight is 30% or more above their ideal

weight2 main causes

Unhealthy eating habits

Lack of physical activity


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Health Risks:

Lower self-esteem

High blood pressure Blocked arteries Diabetes

Cancer

Obesity


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A Growing Waistline Can Be Bad

For Your Health

Substantial excess weight reduces lifeexpectancy, but most notably for BMIs > 30

Excess weight causes 70% of diabetes cases

in the United States Excess weight greatly increases the risks of

developing hypertension and high cholesterol

Obesity adversely affects nearly every systemof the human body


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A Growing Waistline Can Be Bad

For Your Health
http://www.obesityonline.org/slides/slide01.cfm?tk=33&pg=1


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Making Better Food Choices

Dont super size

Think grilled, not friedHold the mayonnaises

Avoid all-you-can-eat restaurants

Just say no.


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Thank you.

caloric balance (2)

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