DEFINING ENERGY
MODULE 3 REQUIREMENTS FOR
HEALTH
LEARNING OUTCOMES
ENERGY REQUIREMENTS AND EXPENDITURE
CALCULATING ENERGY REQUIREMENTS
SUGGESTIONS TO INCREASE ENERGY EXPENDITURE
HOW TO MONITOR BODY WEIGHT
RISK FACTORS ASSOCIATED WITH AN INCREASE IN BODY FAT
MODULE 3 | DEFINING ENERGY REQUIREMENTS FOR HEALTH
MODULE 3 COMPONENTS
OF ENERGY
LECTURE 1 EXPENDITURE
CALORIES
All food and drink provide the body with energy in the form of
calories (kcal)
• Protein and carbohydrates = 4 kcal/gram
• Fats = 9 kcal/gram
• Alcohol = 7 kcal/gram
LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE
CALCULATING CALORIES
To calculate calories from each macronutrient multiply the
amount of the macronutrient within the food by the associated
amount of calories:
• For example, if a food had 20 g of protein:
• 20 g x 4 kcal = 80 kcal from protein
LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE
DAILY ENERGY REQUIREMENTS
Your Daily Energy Requirements are dependent on:
• Body Size
• Daily Living
• Body Composition
• Energy Cost of Training
LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE
ENERGY BALANCE
Energy Balance Occurs when
the Daily Energy (Calories)
Consumed Matches the Daily
Energy Expended:
LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE
TOTAL DAILY ENERGY EXPENDITURE (TDEE)
• Estimating Total Daily Energy Expenditure, which is the net
caloric expenditure resulting from all metabolic processes and
activity over 24 hours including:
› Sleep
› Rest
› Activity
› Thermogenesis
• Thermogenesis is the production of heat from certain
processes, such as the metabolism of food
LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE
COMPONENTS OF ENERGY EXPENDITURE
Total Daily Energy Expenditure Consist of 3 Components:
• Resting Metabolic Rate (RMR): Energy Required to Keep Your Body
Functioning at Rest
• Thermic Effect of Activity (TEA): energy expended during planned
exercise and all other planned or unplanned activity and includes a
component known as Non-Exercise Activity Thermogenesis or NEAT which
is the energy expended for every activity we do that is not sleeping,
eating or planned exercise, some examples include; fidgeting, walking,
laughing, gardening etc.
• Thermic Effect of Feeding (TEF): Energy Expended Digesting Food
› Protein has the highest TEF with 20-30%
› Carbohydrates = 5-10% TEF
› Fat = 3-5%
LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE
COMPONENTS OF ENERGY EXPENDITURE
LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE
COMPONENTS OF DAILY ENERGY EXPENDITURE
LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE
DETERMINANTS OF ENERGY REQUIREMENTS
• Age
• Activity / Exercise Level
• Body Composition
• Stress
• Menstrual Cycle
• Environmental Temperature
• Fasting / Starvation
• Malnutrition
• Thyroxine
LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE
GUIDELINE DAILY AMOUNTS
The government has set
estimated guidelines for the
general population who aim
to maintain their body weight
based on average activity
levels.
LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE
VARIOUS DAILY ENERGY INTAKE
An Example of Various
Athlete’s Daily Energy Intake
• This graph gives a rough
estimation of the calories
required for various athletes
to maintain their daily training
& body weight
LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE
MODULE 3 COMPONENTS
OF ENERGY
LECTURE 1 EXPENDITURE
COMPLETE
MODULE 3 CALCULATING AND
MONITORING ENERGY
LECTURE 2 EXPENDITURE
BASAL METABOLIC RATE (BMR)
• Basal Metabolic Rate (BMR) should be calculated using an
individual’s:
› Body Weight
› Height
› Age
• Which are then inputted into a predictive equation for BMR,
i.e. The Harris-Benedict equation
LECTURE 2 | CALCULATING AND MONITORING ENERGY EXPENDITURE
THE HARRIS-BENEDICT EQUATION:
LECTURE 2 | CALCULATING AND MONITORING ENERGY EXPENDITURE
PHYSICAL ACTIVITY LEVEL (PAL)
Multiply BMR by the
appropriate PALs will give
a rough indication on an
individual’s total daily energy
expenditure (TDEE) to maintain
weight.
LECTURE 2 | CALCULATING AND MONITORING ENERGY EXPENDITURE
INCREASE ENERGY EXPENDITURE
• To increase energy expenditure:
› Increase daily activity levels (steps)
› Lifestyle habits
› Introduce training/structure exercise
• “Eat less, move more” is not useful to a client as it
provides insufficient information/education
LECTURE 2 | CALCULATING AND MONITORING ENERGY EXPENDITURE
BODY MASS INDEX (BMI)
BMI Provides an Indirect Assessment of Healthy Weight
According to an individual’s Height & Weight.
• BMI Equation: Weight (kg) / [Height (m)]2
LECTURE 2 | CALCULATING AND MONITORING ENERGY EXPENDITURE
BMI
The government
recommendations for BMI
are set out below:
LECTURE 2 | CALCULATING AND MONITORING ENERGY EXPENDITURE
WAIST TO HIP RATIO
• Abdominal Obesity is defined by the World Health Organisation
(WHO) by a Waist : Hip Ratio of:
› Male: >0.9
› Female: >0.85
• BMI should be used in combination with waist circumference to
provide an insight into the health status of individuals
• BMI may not give an accurate assessment for athletic
populations as increased muscle mass will skew the results
LECTURE 2 | CALCULATING AND MONITORING ENERGY EXPENDITURE
MODULE 3 CALCULATING AND
MONITORING ENERGY
LECTURE 2 EXPENDITURE
COMPLETE
MODULE 3 HEALTH RISKS
ASSOCIATED WITH
LECTURE 3 INCREASING BMI
TYPE 2 DIABETES
Increased BMI and Waist Circumference are
associated with an Increased Risk of Type 2 Diabetes
(T2D)
• Usually Late Onset
• 90% of Diabetes In UK is Type 2
• When Body Become Resistant to Insulin
• Lack of Control of Blood Glucose Levels
LECTURE 3 | HEALTH RISKS ASSOCIATED WITH INCREASING BMI
TYPE 2 DIABETES
Risk Factors
• Age
• Caucasian and Over 40 yrs
• African-Caribbean, Black African, or South Asian,
and Over 25 yrs
• Close Family Member has Type 2
• Other Constituents of Metabolic Syndrome
LECTURE 3 | HEALTH RISKS ASSOCIATED WITH INCREASING BMI
OBESITY
• Those with an obese BMI are 80 times more likely to develop
T2D
• Although very unlikely, you can still develop T2D if you are lean
• Over the next 20 years, the number of obese adults in the UK
is forecast to rise to 26 million, with over a million extra cases
of T2D
LECTURE 3 | HEALTH RISKS ASSOCIATED WITH INCREASING BMI
CARDIOVASCULAR DISEASE (CVD)
• CVD is one of the Leading Causes of Death and Disability in
Ireland and the UK
• Cardiovascular Disease is associated with:
› A Build-up of Fatty Deposits Inside the Arteries (Atherosclerosis)
› Increased Risk of Blood Clots
• There are 4 Main Types of the Disease:
› Coronary Heart Disease
› Stroke
› Peripheral Heart Disease
› Aortic Disease
LECTURE 3 | HEALTH RISKS ASSOCIATED WITH INCREASING BMI
THE EFFECT OF FITNESS ON CVD
If an individual is physically fit,
it reduces their risk of CVD
even with an obese BMI, as
shown in the graph below:
LECTURE 3 | HEALTH RISKS ASSOCIATED WITH INCREASING BMI
HEALTH AT EVERY SIZE (HAES)
• HAES is promoting exercise without a focus on body size and
towards a health centric approach to nutrition
• The approach to helping a client should consider the
preference and success of that individual
LECTURE 3 | HEALTH RISKS ASSOCIATED WITH INCREASING BMI
MODULE 3 SUMMARY
• Total Daily Energy Expenditure (TDEE)
= NET Caloric Daily Expenditure
• TDEE Consists of RMR, TEE and TEF
• TDEE can be Increased Through Simple Life Changes
• Risk of Disease (T2D & CVD) can be Monitored by BMI and
Waist Circumstance
LECTURE 3 | HEALTH RISKS ASSOCIATED WITH INCREASING BMI
MODULE 3 HEALTH RISKS
ASSOCIATED WITH
LECTURE 3 INCREASING BMI
COMPLETE