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How much do you need to eat?

How much do you need to eat?. Double Whopper. 66 Hotdogs – Nathan’s Competition. What is a Calorie?. Calorie technically means the amount of energy it takes to raise 1kg of water 1°C. This is a large calorie or a dietary calorie

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How much do you need to eat?

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  1. How much do you need to eat? Double Whopper 66 Hotdogs – Nathan’s Competition

  2. What is a Calorie? • Calorie technically means the amount of energy it takes to raise 1kg of water 1°C. • This is a large calorie or a dietary calorie • Calories found in food represent the amount of energy in that food. • Our bodies do not like to waste calories so, unfortunately, we store any extra calories we eat as fat. • Today we are going to figure out how many calories each of us need not to go into storage mode. • Why do you think our bodies originally started storing extra calories as fat? We have access to more than enough food.

  3. BMR • BMR stands for “Base Metabolic Rate” • BMR measurements are typically taken in a darkened room upon waking after 8 hours of sleep; 12 hours of fasting to ensure that the digestive system is inactive; and with the subject resting in a reclining position. • Most people searching the internet for information on their metabolic rate search for BMR because the term is so widely used. In fact RMR, or Resting Metabolic Rate, is likely to be more appropriate for your needs and is the more accurate estimation.

  4. RMR • RMR measurements are typically taken under less restricted conditions than BMR, and do not require that the subject spend the night sleeping in the test facility prior to testing.

  5. A few things about the amount of energy you need… • When your age goes up, your BMR and RMR go down. • When your height goes down, your BMR and RMR go down. • When your weight goes down, your BMR and RMR go down. • This means that as you get older, shorter, and lose weight, your BMR and RMR will go down and you will need to eat less or exercise more to maintain your current weight. Oh my, it's tough getting old. At least as we get older we get wiser. Well, hopefully.

  6. Find your RMR • For men: (10 x w) + (6.25 x h) - (5 x a) + 5 • For women: (10 x w) + (6.25 x h) - (5 x a) - 161 W = weight in kg H = height in cm A = age in years

  7. Using the Calculations • As BMR and RMR only represent resting energy expenditure, an adjustment must be made to reflect your activity level. This is done by multiplying your BMR or RMR by an activity factor.

  8. To estimate the total number of calories your body needs each day, multiply your RMR by the appropriate number given below: • 1.2 Sedentary Little or no exercise & desk job • 1.375 Lightly Active Light exercise or sports 1-3 days a week • 1.55 Moderately Active Moderate exercise or sports 3-5 days a week • 1.725 Very Active Hard exercise or sports 6-7 days a week • 1.9 Extremely Active Hard daily exercise or sports and physical job

  9. What to look for in a label

  10. So what does that food label mean? • First look at the serving size. Many pre-packaged items are for more than 1 serving. • Calories = the amount of available energy from that food. • % Daily Value = how much of that nutrient you are getting as a percentage of what you need in a day

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