How to calculate energy expenditure.
Explanation of energy use.
A human being's energy expenditure consists of three components, Basal Metabolic Rate (BMR), thermogenesis and Physical Activity Level (PAL). BMR is the measure of energy use in a resting body. Required for the maintenance of vital functions, it amounts to 55 – 70% of total energy expenditure. Thermogenesis is the production of heat in a warm-blooded organism; its share is about 10% of the total. Physical activity demands energy for the work done by the body's muscles. Depending on the type and degree of physical activity, the proportion of energy expended lies between 15 and 35%.
How we gain weight
Weight gain is the result of an imbalance between food intake and energy use. You can reduce the intake or expend more energy and thereby influence the BMR or PAL.
Because more muscle mass uses more energy, muscle-building alone can positively affect the energy balance. Increased physical activity also helps. The only component we cannot change is thermogenesis because it is steered by complicated metabolic and hormonal processes.
A human being's energy expenditure consists of three components, Basal Metabolic Rate (BMR), thermogenesis and Physical Activity Level (PAL). BMR is the measure of energy use in a resting body. Required for the maintenance of vital functions, it amounts to 55 – 70% of total energy expenditure. Thermogenesis is the production of heat in a warm-blooded organism; its share is about 10% of the total. Physical activity demands energy for the work done by the body's muscles. Depending on the type and degree of physical activity, the proportion of energy expended lies between 15 and 35%.
How we gain weight
Weight gain is the result of an imbalance between food intake and energy use. You can reduce the intake or expend more energy and thereby influence the BMR or PAL.
Because more muscle mass uses more energy, muscle-building alone can positively affect the energy balance. Increased physical activity also helps. The only component we cannot change is thermogenesis because it is steered by complicated metabolic and hormonal processes.
| How to calculate your energy intake requirements: Intake requirements (kcal per day) = BMR x PAL BMR = 1 kcal per kg of weight per hour Multiplication factor for physical activity: Sitting in office: 1.3 – 1.6 Jogging/running: 6 – 33 Standing: 1.8 – 3.7 Walking/cycling/swimming: 3 – 12 Example: The calculation for a person who weighs 70 kg and sits at a desk for most of the day is as follows: BMR: 1 kcal x 70 kg x 24 hours = 1680 kcal PAL: 1.3 Energy intake requirement: 1680 kcal x 1.3 = 2184 kcal daily |