What is a Calorie?
- A measurement of the energy content of food.
- The body needs calories as "fuel" to perform all of its functions, such as breathing, circulating the blood, and physical activity.
- When a person is sick, their body may need extra calories to fight fever or other problems.
- Estimating Daily Caloric Requirements
- Your appetite can maintain your body weight naturally if you can listen to it.
- Exercise helps this function and maintains lean body mass.
Weight Issues
- Genetics accounts for 25%-40% of the variance in body composition among individuals.
- Only 2% of cases of over-fatness is caused by a gland problem.
- Baby fat- # of fat cells at 1 and 2 years old remains the same. It’s just harder to keep them small as you age.
- Dieting- 40% of all women and 25% of men are on a diet at any one time.
- Research suggests that 50% of dieters will regain all of their weight within 2 years and only 5% will permanently keep the weight off.
- Set Point Theory- your body’s natural desired body weight. You may be able to alter with exercise.
Weight Control
- If energy intake is greater than energy expenditure the body will store the remaining calories as fat.
- Components of energy expenditure
- Basal metabolic rate (60-70%)
- Physical activity (20-30%)
- Dietary induced thermogenesis (10%)
Figuring your energy needs
Step 1
- Multiply your weight (in pounds) by 10 for women and by 11 for men.
- Your Weight Multiply 10 or 11 = A
Calories for basic needs or BMR
Figuring your energy needs
Step 2
Figure your energy needs for physical activity
Sedentary: Mainly sitting
Light activity: light exercise for no more than 2 hours daily
Moderate: very little sitting
Very active: physical sports
Figuring your energy needs
1. Multiply your basic energy needs (in step 1) by the percent that matches your activity level:
Sedentary-20%= .20
Light activity-30%= .30
Moderate-40%= .40
Very active-50%= .50
2. BMR (A)
multiply your activity level ____ =
__B__calories for physical activity
Figuring your energy needs
Step 3
Figure energy for digestion and absorbing nutrients.
1. Add your calories for basic needs and calories for physical activity, then multiply the total by 10%.
BMR____ + cals for activity____ x .10=__C__
Energy for digestion and absorbing =__C____
Figuring your energy needs
Last Step
1.Add all three figures and you will have your approximate total energy needs per day.
A + B + C=_______ Approximate Total Energy Needs per Day
Growing bodies need slightly more calories.
How many cals/grams of carbs?
Calories per day x 60%= calories from carbohydrates per day.
Carbohydrate calories/4kcal/gram= grams needed per day.
Athletes need approximately 3-5 grams of carbs per pound of body weight.
Most athletes need 300-500 extra per day. How many cals/grams of protein?
Total calories per day x 10-15%= calories from protein per day.
Total calories per day x 10-15%= calories from protein per day.
Protein calories/4kcal/gram= grams needed per day.
Example:
2000 x .15 = 300 protein calories
300/4 kcal/gram = 75 grams per day
