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17 Cards in this Set
- Front
- Back
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What are all the ways in which the body uses of energy (energy outputs)?
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Basal metabolism BMR, Thermic effect of food (TEF), Physical Activity, Thermogenesis
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What does it mean to be in energy balance?
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Calories in=calories out
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Positive energy balance
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Calories in >Calories out
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Negative energy balance
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Calories in <Calories out
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What leads to negative or positive energy balance?
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Food consumed, Exercise, Thinking, general maintenance of the body, digestion, heart pumping, blood circulating
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What is basal metabolim/BMR
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Minimum energy used while the body is at rest, awake. Used for maintaining body processes. Accounts for 60-70% of total energy expenditure (TEE)
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How can you calculate BMR?
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0.9 or 1 kcal/kg/hr
weight in kg X 0.9 x 24= kcal in day |
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how to convert lbs to kg
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divide lbs by 2.2
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What factors increase BMR?
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Caffeine, tobacco, pregnancy, higher than normal secretions from thyroid hormones, gender (men), How big you are-biger surface area=higher BMR, body temperature (fever or cold environmental conditions), amount of lean body mass
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What factors decrease BMR?
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Restricted caloric intake, small (less surface area) age-after 30 decreases, gender (female)
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What is the thermic effect of food (TEF) or DIT?
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Energy body uses to digest absorb, transport, store, and metabolize the nutrients consumed in the diet.
5-10% of total calories expended. Experienced as a warming of the body after a meal. Highest for protein> alcohol> carbs> fat. --Protein is active absorption, while fat is absorbed by passive diffusion. Takes more energy to metabolize amino acids into fat than to convert glucose into glycogen or transfer absorbed fat into adipose stores |
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What is the effect of physical activity on overall energy usage?
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Increase energy expenditure above and beyound basal energy needs by as much as 25-40%
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What is NEAT?
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Non-Exercise Activity Thermogenesis. Very small portion of energy expenditure. Includes non-voluntary activities shivering, fidgeting, pacing around, gum chewing
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How can one calculate daily energy usage or need by estimating?
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Using formulas and activity factors (EER, Mifflin-St Jeor.)
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How can one calculate daily energy usage or need directly (by measuring)?
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Direct colorimetry: heat output in a chamver (most accurate)
Indirect calorimetry: amount of O2 consumed, stable-isotope labled water |
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how many kcals for 1 lb of pure body fat?
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3,5000kcal
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How can you loose 1lb per week?
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Must have energy deficit of 2,700-3,500 kcal to lose a pound per week.
-500kcal/day X 7 days/week= -3,500= 1 pound weight lost in 1 week |
