| 500 cal/day | HIGH PERFORMANCE ZONE Standard for Reduced Mortality |
3500 cal/wk |
| 300 cal/day | OPTIMAL HEALTH ZONE Standard for Reduced Coronary Heart Disease |
2000 cal/wk |
| 150 cal/day | HEALTH IMPROVEMENT ZONE Standard for Reduced Health Risks |
1000 cal/wk |
| 0 cal/day | MINIMAL BENEFIT ZONE Sedentary Living |
0 cal/wk |
1. Expending 0-149 calories a day in physical activity is considered a sedentary lifestyle, where the most risk for health problems exists.
2. Expending 150 calories per day in physical activity will reduce the risk of developing high cholesterol, diabetes, colon cancer and high blood pressure.
3. Expending 300 calories per day in physical activity will reduce the risk of coronary heart disease.
4. Expending 500 calories a day in physical activity will reduce the risk of death from all causes.
5. All physical activity provides some benefits. Research shows, however, that more benefits are seen when one goes from sedentary to a more active lifestyle, than when one goes from an active lifestyle to an intensely active lifestyle.
The Accurate Way
There are three primary components that make up your body's energy expenditure. Adding these three components together, basal metabolic rate, energy expended during physical activity, and the thermic effect of food is the most accurate way of determining how many calories your body requires each day.
Lab #2A - Basal Metabolic Rate (BMR): is the mimimal caloric requirement needed to sustain life in a resting individual. This is the amount of energy your body would burn if you slept all day (24 hours).
Most of the body's energy, about 60-70%, goes to supporting the ongoing metabolic work of the body's cells. This includes such activities as heart beat, respiration and maintaining body temperature.
Let's look at some factors that affect BMR:
Age: In youth, the BMR is higher; age brings less lean body mass and slows the BMR.
Height: Tall, thin people have higher BMR's.
Growth: Children and pregnant women have higher BMR's.
Body Composition: The more lean tissue, the higher the BMR. The more fat tissue, the lower the BMR.
Fever: Fevers can raise the BMR.
Stress: Stress hormones can raise the BMR.
Environmental Temperature: Both the heat and cold raise the BMR.
Fasting/Starvation: Fasting/starvation hormones lower the BMR.
Malnutrition: Malnutrition lowers the BMR.
Thyroxin: The thyroid hormone thyroxin is a key BMR regulator; the more thyroxin produced, the higher the BMR.
Two ways to determine your BMR:
(1) For males - Multiply the body weight by 10; add double the body weight to this value.
[i.e., for a 150 lb male, 1,500 + (2 x 150)=1,800 cal/day BMR]
For females - Multiply body weight by 10; add the body weight to this value.
[i.e., for a 120 lb female, 1,200 + 120=1,320 cal/day BMR]
Assignment: Lab #2A Basal Metabolic Rate (BMR)
Determine your BMR the two ways that are shown above. Average the results 1. Show your math below. 2. Use the BMR Calculator then print out and turn in copy of your BMR.
What is your BMR?
1. BMR ( show your math) ______________2. BMR calculator _____________Average =____________
Lab #2B - Energy Expended During Physical Activity: The second component of the equation depends upon your level of physical activity. Physical activity has a profound effect on human energy expenditure and contributes 20-30% to the body's total energy output.
Assingment: Lab #2B - Activity Calorie Expenditure (ACE)
Keep a log of your daily activity for three days. Do the
Activity Expenditure Lab #2B
Your 1 day average calorie expenditure from Lab 2B is __________________
Lab #2C - Thermic Effect of Food: The last component to calculate has to do with your body's management of food. The increase in energy required to digest food is referred to as the thermic effect of food (TEF) and it's simple to determine:
Assignment: Lab #2C Thermic Effect of Food (TEF)
To determine your TEF look back your at your results from the Caloric Intake lab#1, for your one day average.
TEF = total kcals consumed x 10%
[i.e., 2,000 kcals consumed/day x 0.10 = 200 kcals expended for TEF]
Show your work below. Your TEF is :__________________
Lab #2D - The Easy Way
If all of those calculations seem too confusing or tedious, you can roughly estimate your daily calorie requirements using this simple formula:
For sedentary people: Weight x 14 = estimated cal/day
For moderately active people: Weight x 17 = estimated cal/day
For active people: Weight x 20 = estimated cal/day
Note: Moderately Active is defined as 3-4 aerobic sessions per week. Active is defined as 5-7 aerobic sessions per week.
Sources:
Roughly estimate your daily calorie requirements using this simple formula above
Show your work below. Your Rough Estimate Calorie Requirements are ________________
Ruth Lahmayer MS, RD, "How Low Should Calories Go?", IDEA Today, September 1989
American Council on Exercise, Personal Trainer Manual: The Resource For Fitness Instructors, (Boston, MA: Reebok University Press, 1991)
Vicki R. Pierson, Certified Personal Trainer
Ruth Lahmayer MS, RD, "How Low Should Calories Go?", IDEA Today, September 1989
American Council on Exercise, Personal Trainer Manual: The Resource For Fitness
Instructors,
(Boston, MA: Reebok University Press, 1991)
Nutritional Sciences 421 Sports Nutrition Web Page .