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Caloric Estimates

Caloric Estimates

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Caloric Estimates

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  1. Caloric Estimates

  2. Basal Metabolic Rate • The energy required to maintain the body’s basal, or resting, physiologic functions. • These functions include respiration, circulation, maintaining body temperature, synthesis of new cells and tissues, secretion of hormones, and nervous system activity.

  3. Factors That Increase BMR • Higher lean body mass • Greater height (more surface area) • Younger age • Elevated levels of thyroid hormone • Stress • Male gender • Pregnancy and lactation • Certain drugs such as stimulants, caffeine, and tobacco

  4. Factors That Decrease BMR • Lower lean body mass • Lower height • Older age • Depressed levels of thyroid hormone • Starvation or fasting • Female gender

  5. Energy Expenditure • BMR • Physical Activity • Thermal effect of food • The energy expended to digest, absorb, transfer, metabolize, and store the nutrients we eat. • On average, TEF is about 5-10% the energy content of a mixed meal.

  6. Total Energy Expenditure

  7. Estimating BMR • Calculate your body weight in kg • Weight (lbs.)/2.2 = Weight (kg) • Male, multiply weight by 1 kcal/kg BW/hr. • Female, multiply by 0.9 kcal/kg BW/hr. • Multiply kcal/hr. by 24 hrs. to get kcal/day.

  8. My Estimated BMR • 180 lbs./2.2 = ~82 kg • 82 kg X 1 kcal/hr. = 82 kcal/hr. • 82 kcal/hr. X 24 hrs. = 1,968 kcal/day

  9. Estimating Physical Activity Cost • Select a description that most closely fits your general lifestyle. • The energy cost of activities is expressed as a percentage of BMR. • Physical activity cost will give you a range of caloric expenditure.

  10. Activity Level Descriptions • Sedentary/inactive: Involves mostly sitting, driving, or very low levels of activity. • Men: 25-40% • Women: 25-35% • Lightly Active: Involves a lot of sitting; may also involve some walking, moving around, and light lifting. • Men: 50-70% • Women: 40-60%

  11. Activity Level Descriptions • Moderately Active: Involves work plus intentional exercise such as an hour of walking or walking four to five days per week; may have a job requiring some physical labor. • Men: 65-80% • Women:50-70% • Heavily Active: Involves a great deal of physical labor, such as roofing, carpentry work, and/or regular heavy lifting and digging. • Men: 90-120% • Women: 80-100%

  12. Activity Level Descriptions • Exceptionally Active: Involves a lot of physical activities for work and intentional exercise. Also applies to athletes who train for many hours each day, such as triathletes and marathon runners or other competitive athletes performing heavy, regular training. • Men: 130-145% • Women: 110-130%

  13. Estimating Physical Activity Cost • Multiply your estimated BMR by the decimal equivalent of the lower percentage value for your activity level. • Multiply your estimated BMR by the decimal equivalent of the higher percentage value for your activity level. • This is your range of caloric expenditure from physical activity.

  14. My Estimated Physical Activity Cost • Moderately Active: 65-80% • 1968 X 0.65 = 1,279 • 1968 X 0.80 = 1,574 • Range: • 1,279-1,574 kcal/day from physical activity.

  15. Estimating Your Daily Caloric Expenditure • Add your estimated BMR to the lower range of your physical activity expenditure. • Add your estimated BMR to the upper range of your physical activity expenditure. • This is your range of daily caloric expenditure.

  16. My Daily Caloric Expenditure • 1,968 + 1,279 = 3,247 kcal/day • 1,968 + 1,574 = 3,542 kcal/day • To maintain my current weight, I require 3,247-3,542 kcal/day.