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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=large7/31/2019 Caloric Balance (2)
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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
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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.
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