ESS 3 Lecture Notes - Lecture 13: Basal Metabolic Rate, Lean Body Mass, Energy Economics
13 Oct 2016
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Department
Course
Professor
Energy Balance
-excess energy stored as fat
-fat used for energy between meals
-energy balance energy in = energy out
-imbalance causes weight changes
-not simply fat changes
-classic rule
-1 pound of fat = 3500 kcalories
-not exactly correct, depends on gender and weight
-3500 kcalories to gain / lose a pound
-Energy balance
-occurs when energy intake = energy expenditure
-energy intake = kcal from food
-energy expenditure = energy expended at rest, during physical activity, and as a result
of eating food
Nutrient composition for sustained satiation and satiety
-protein is most satiating
-high-fiber foods
-high-fat foods-strong satiety signals
Energy Out
-Thermogenesis
-heat generation
-measure of energy expended
-total energy components
-basal metabolism
-physical activity
-food consumption
-adaptation
Basal metabolism
-represents about two-thirds of daily energy
-metabolic activities
-all basic processes of life
-basal metabolic rate (BMR)
-variations
-weight
-lean tissue
-resting metabolic rate (RMR)
Determining Kilocalorie Needs
-the most accurate way to determine your energy needs:
find more resources at oneclass.com
find more resources at oneclass.com
-calculate your BMR
-BMR = (weight in pounds / 2.2) x 24
Factor in your activity level:
-no activity-multiply BMR by 1.2
-moderate activity- multiply BMR by 1.5
-intense activity-multiply BMR by 1.75
Physical Activity
-voluntary movement of skeletal muscles
-most variable component of energy expenditure
-amount of energy needed
-muscle mass
-body weight
-activity
-frequency, intensity, and duration
Thermic Effect of Food
-acceleration of GI tract functioning in response to food presence
-releases heat
-approximately 10 percent of energy intake
-high-protein foods versus high-fat foods
-meal consumption time frame
Adaptive Thermogenesis
-adapt to dramatically changing circumstances
-examples- jumping into cold water
-extra work done by body
-amount expended is extremely variable
-not included in energy requirement calculations
components of Energy Expenditure
50-65% basal metabolism
30-50% physical activity
10% thermic effect of food
Estimating Energy Requirements
-gender
-BMR
-growth
-groups with adjusted energy requirements
-age
-changes with age
-physical activity
-levels of intensity for each gender
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
Not exactly correct, depends on gender and weight. 3500 kcalories to gain / lose a pound. Energy expenditure = energy expended at rest, during physical activity, and as a result of eating food. The most accurate way to determine your energy needs: Bmr = (weight in pounds / 2. 2) x 24. Acceleration of gi tract functioning in response to food presence. Not included in energy requirement calculations components of energy expenditure. Bmi = weight (kg) divided by (height (m)) squared. Distribution of body weight in us adults obesity (bmi 30-39. 9) Underweight (bmi <18. 5 extreme obesity (bmi >40 overweight (bmi 25-29. 9. Ideal amount of body fat depends on person central obesity. Obesity is a major health concern linked to many chronic diseases, including: Treatments for obesity may include lifestyle changes, such as: Reduced-energy diet and increased level of physical exercise. 75% nongenetic factors, 25% genetic heritage - percent contribution to body fat.
