Chapter 7: Energy Balance and ENERGY IN

The energy in food and beverages is the only contributor

Body Composition to the “energy in” side of the energy balance equation. It
follows Table of Food Composition.
The Body’s Energy Budget
ENERGY OUT
THE ECONOMICS OF FEASTING The body expends energy in two major ways: to fuel its
basal metabolism and to fuel its voluntary activities.
Excess Carbohydrate - Surplus carbohydrate (glucose) is
first stored as glycogen in the liver and muscles, but the 1. Basal Metabolism - the energy needed to maintain
glycogen-storing cells have limited capacity. life when a person is at complete digestive, physical,
and emotional rest. Basal metabolism is normally the
Excess Fat Surplus - Dietary fat contributes easily to the largest part of a person’s daily energy expenditure.
body’s fat stores. After a meal, fat is routed to the body’s voluntary activities: the component of a person’s
adipose tissue, where it is stored until needed for energy. daily energy expenditure that involves conscious
and deliberate muscular work—walking, lifting,
Excess Protein - amino acids will lose their nitrogen and be climbing, and other physical activities. Voluntary
converted, through intermediates, to triglycerides. activities normally require less energy in a day than
basal metabolism does.
THE ECONOMICS OF FASTING
 Basal Metabolic Rate (BMR): the rate of
Energy Deficit energy use for metabolism under specified
Glucose Needed for the Brain conditions: after a 12-hour fast and restful
Protein Breakdown and Ketosis sleep, without any physical activity or
Slowed Metabolism emotional excitement, and in a comfortable
Hazards of Fasting setting. It is usually expressed as kcalories per
 Wasting of lean tissues. kilogram of body weight per hour.
 Impairment of disease resistance.  Resting Metabolic Rate (RMR): a measure of
 Lowering of body temperature. the energy use of a person at rest in a
 Disturbances of the body’s fluid and comfortable setting—similar to the BMR but
electrolyte balances. with less stringent criteria for recent food
intake and physical activity. Consequently,
Energy Balance the RMR is slightly higher than the BMR.
2. Energy for Physical Activities - The number of
Change in energy stores = energy in (kcalories) − energy kcalories spent on voluntary activities depends on
out (kcalories). three factors: muscle mass, body weight, and
 activity. The larger the muscle mass required for the
activity and the heavier the weight of the body part
being moved, the more kcalories are spent.
3. Energy to Manage Food - cells need extra energy
as they participate in the digestion, absorption, and
metabolism of food. This cellular activity produces
heat and is known as the thermic effect of food.

ESTIMATING ENERGY REQUIREMENTS

 Gender - In general, women have a lower BMR than
men, in large part because men typically have
more lean body mass. In addition, menstrual
hormones influence the BMR in women, raising it just
prior to menstruation.
 Growth - The BMR is high in people who are growing.
For this reason, pregnant and lactating women,
infants, children, and adolescents have their own
sets of energy equations.
 Age - The BMR declines during adulthood as lean
body mass diminishes.
Estimate Energy Requirements
For men 19 years and older
EER = [662 − (9.53 × age)] + PA × [(15.91 × wt) + (539.6 ×
ht)]
For women 19 years and older
EER = [354 − (6.91 × age)] + PA × [(9.36 × wt) + (726 × ht)]
Body Weight and Body Composition
DEFINING HEALTHY BODY WEIGHT
1. The Criterion of Fashion
2. The Criterion of Health - Even if our society were to
accept fat as beautiful, obesity would still be a
major risk factor for several life-threatening diseases
Obesity - overweight with adverse health effects;
BMI 30 or higher.
3. Body Mass Index (BMI) - an index of a person’s
weight in relation to height; determined by dividing
the weight (in kilograms) by the square of the height
(in meters).

Units:
Age = years
weight = kilograms
height = meters
physical activity = from table
 Underweight - body weight below some standard of
acceptable weight that is usually defined in relation to
height (such as BMI); BMI below 18.5

Overweight - body weight above some standard of

acceptable weight that is usually defined in relation to
height (such as BMI); BMI 25.0 to 29.9

BODY COMPOSITION

1. Central Obesity - Fat that collects deep within the

central abdominal area of the body, called visceral
fat.
2. Waist Circumference - a measurement used to
assess a person’s abdominal fat.

Two types of Body Shapes

1. Apple Shape - Upper-body fat is more common in

men than in women and is closely associated with
heart disease, stroke, diabetes, hypertension, and
some types of cancer.
2. Pear Shape - Lower-body fat is more common in
women than in men and is not usually associated
with chronic diseases.