DEFINING ENERGY

MODULE 3 REQUIREMENTS FOR

HEALTH
LEARNING OUTCOMES

ENERGY REQUIREMENTS AND EXPENDITURE

CALCULATING ENERGY REQUIREMENTS

SUGGESTIONS TO INCREASE ENERGY EXPENDITURE

HOW TO MONITOR BODY WEIGHT

RISK FACTORS ASSOCIATED WITH AN INCREASE IN BODY FAT

MODULE 3 | DEFINING ENERGY REQUIREMENTS FOR HEALTH

MODULE 3 COMPONENTS
OF ENERGY
LECTURE 1 EXPENDITURE
CALORIES
All food and drink provide the body with energy in the form of
calories (kcal)
• Protein and carbohydrates = 4 kcal/gram
• Fats = 9 kcal/gram
• Alcohol = 7 kcal/gram

LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE

CALCULATING CALORIES
To calculate calories from each macronutrient multiply the
amount of the macronutrient within the food by the associated
amount of calories:
• For example, if a food had 20 g of protein:
• 20 g x 4 kcal = 80 kcal from protein

LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE

DAILY ENERGY REQUIREMENTS
Your Daily Energy Requirements are dependent on:
• Body Size
• Daily Living
• Body Composition
• Energy Cost of Training

LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE

ENERGY BALANCE
Energy Balance Occurs when
the Daily Energy (Calories)
Consumed Matches the Daily
Energy Expended:

LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE

TOTAL DAILY ENERGY EXPENDITURE (TDEE)
• Estimating Total Daily Energy Expenditure, which is the net
caloric expenditure resulting from all metabolic processes and
activity over 24 hours including:
› Sleep
› Rest
› Activity
› Thermogenesis
• Thermogenesis is the production of heat from certain
processes, such as the metabolism of food

LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE

COMPONENTS OF ENERGY EXPENDITURE
Total Daily Energy Expenditure Consist of 3 Components:
• Resting Metabolic Rate (RMR): Energy Required to Keep Your Body
Functioning at Rest
• Thermic Effect of Activity (TEA): energy expended during planned
exercise and all other planned or unplanned activity and includes a
component known as Non-Exercise Activity Thermogenesis or NEAT which
is the energy expended for every activity we do that is not sleeping,
eating or planned exercise, some examples include; fidgeting, walking,
laughing, gardening etc.
• Thermic Effect of Feeding (TEF): Energy Expended Digesting Food
› Protein has the highest TEF with 20-30%
› Carbohydrates = 5-10% TEF
› Fat = 3-5%

LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE

COMPONENTS OF ENERGY EXPENDITURE

LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE

COMPONENTS OF DAILY ENERGY EXPENDITURE

LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE

DETERMINANTS OF ENERGY REQUIREMENTS
• Age
• Activity / Exercise Level
• Body Composition
• Stress
• Menstrual Cycle
• Environmental Temperature
• Fasting / Starvation
• Malnutrition
• Thyroxine

LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE

GUIDELINE DAILY AMOUNTS
The government has set
estimated guidelines for the
general population who aim
to maintain their body weight
based on average activity
levels.

LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE

VARIOUS DAILY ENERGY INTAKE
An Example of Various
Athlete’s Daily Energy Intake
• This graph gives a rough
estimation of the calories
required for various athletes
to maintain their daily training
& body weight

LECTURE 1 | COMPONENTS OF ENERGY EXPENDITURE

MODULE 3 COMPONENTS
OF ENERGY
LECTURE 1 EXPENDITURE

COMPLETE
MODULE 3 CALCULATING AND
MONITORING ENERGY
LECTURE 2 EXPENDITURE
BASAL METABOLIC RATE (BMR)
• Basal Metabolic Rate (BMR) should be calculated using an
individual’s:
› Body Weight
› Height
› Age
• Which are then inputted into a predictive equation for BMR,
i.e. The Harris-Benedict equation

LECTURE 2 | CALCULATING AND MONITORING ENERGY EXPENDITURE

THE HARRIS-BENEDICT EQUATION:

LECTURE 2 | CALCULATING AND MONITORING ENERGY EXPENDITURE

PHYSICAL ACTIVITY LEVEL (PAL)
Multiply BMR by the
appropriate PALs will give
a rough indication on an
individual’s total daily energy
expenditure (TDEE) to maintain
weight.

LECTURE 2 | CALCULATING AND MONITORING ENERGY EXPENDITURE

INCREASE ENERGY EXPENDITURE
• To increase energy expenditure:
› Increase daily activity levels (steps)
› Lifestyle habits
› Introduce training/structure exercise
• “Eat less, move more” is not useful to a client as it
provides insufficient information/education

LECTURE 2 | CALCULATING AND MONITORING ENERGY EXPENDITURE

BODY MASS INDEX (BMI)
BMI Provides an Indirect Assessment of Healthy Weight
According to an individual’s Height & Weight.
• BMI Equation: Weight (kg) / [Height (m)]2

LECTURE 2 | CALCULATING AND MONITORING ENERGY EXPENDITURE

BMI
The government
recommendations for BMI
are set out below:

LECTURE 2 | CALCULATING AND MONITORING ENERGY EXPENDITURE

WAIST TO HIP RATIO
• Abdominal Obesity is defined by the World Health Organisation
(WHO) by a Waist : Hip Ratio of:
› Male: >0.9
› Female: >0.85
• BMI should be used in combination with waist circumference to
provide an insight into the health status of individuals
• BMI may not give an accurate assessment for athletic
populations as increased muscle mass will skew the results

LECTURE 2 | CALCULATING AND MONITORING ENERGY EXPENDITURE

MODULE 3 CALCULATING AND
MONITORING ENERGY
LECTURE 2 EXPENDITURE

COMPLETE
MODULE 3 HEALTH RISKS
ASSOCIATED WITH
LECTURE 3 INCREASING BMI
TYPE 2 DIABETES
Increased BMI and Waist Circumference are
associated with an Increased Risk of Type 2 Diabetes
(T2D)
• Usually Late Onset
• 90% of Diabetes In UK is Type 2
• When Body Become Resistant to Insulin
• Lack of Control of Blood Glucose Levels

LECTURE 3 | HEALTH RISKS ASSOCIATED WITH INCREASING BMI

TYPE 2 DIABETES
Risk Factors
• Age
• Caucasian and Over 40 yrs
• African-Caribbean, Black African, or South Asian,
and Over 25 yrs
• Close Family Member has Type 2
• Other Constituents of Metabolic Syndrome

LECTURE 3 | HEALTH RISKS ASSOCIATED WITH INCREASING BMI

OBESITY
• Those with an obese BMI are 80 times more likely to develop
T2D
• Although very unlikely, you can still develop T2D if you are lean
• Over the next 20 years, the number of obese adults in the UK
is forecast to rise to 26 million, with over a million extra cases
of T2D

LECTURE 3 | HEALTH RISKS ASSOCIATED WITH INCREASING BMI

CARDIOVASCULAR DISEASE (CVD)
• CVD is one of the Leading Causes of Death and Disability in
Ireland and the UK
• Cardiovascular Disease is associated with:
› A Build-up of Fatty Deposits Inside the Arteries (Atherosclerosis)
› Increased Risk of Blood Clots
• There are 4 Main Types of the Disease:
› Coronary Heart Disease
› Stroke
› Peripheral Heart Disease
› Aortic Disease

LECTURE 3 | HEALTH RISKS ASSOCIATED WITH INCREASING BMI

THE EFFECT OF FITNESS ON CVD
If an individual is physically fit,
it reduces their risk of CVD
even with an obese BMI, as
shown in the graph below:

LECTURE 3 | HEALTH RISKS ASSOCIATED WITH INCREASING BMI

HEALTH AT EVERY SIZE (HAES)
• HAES is promoting exercise without a focus on body size and
towards a health centric approach to nutrition
• The approach to helping a client should consider the
preference and success of that individual

LECTURE 3 | HEALTH RISKS ASSOCIATED WITH INCREASING BMI

MODULE 3 SUMMARY
• Total Daily Energy Expenditure (TDEE)
= NET Caloric Daily Expenditure
• TDEE Consists of RMR, TEE and TEF
• TDEE can be Increased Through Simple Life Changes
• Risk of Disease (T2D & CVD) can be Monitored by BMI and
Waist Circumstance

LECTURE 3 | HEALTH RISKS ASSOCIATED WITH INCREASING BMI

MODULE 3 HEALTH RISKS
ASSOCIATED WITH
LECTURE 3 INCREASING BMI

COMPLETE