ESTIMATING MY TOTAL ENERGY EXPENDITURE

AND REQUIREMENT PER DAY

The human body converts the food consumed by the individual into energy. Food
energy is defined as the energy released from carbohydrates, fats, proteins, and other organic
compounds. When the three major calorigenic nutrients (carbohydrates, fats, and proteins) in a
food are burnt entirely with sufficient amounts of oxygen, it releases energy or food calories
that are expressed in kilojoules (kJ) or kilocalories (kcal). Food energy is usually measured by
a bomb calorimeter based on the heat of combustion.

Different types of food contain different amounts of energy. Fats and alcohol contain
relatively high amounts of energy (i.e. 9 calories per gram in fat and 7 calories per gram in
alcohol) compared to carbohydrates (4 calories per gram) and proteins (4 calories per gram).
Thus the amount of energy consumed depends not only on the amount of food consumed, but
also on the types of food consumed.

Energy Expenditure
Energy expenditure refers to the amount of energy an individual use to maintain
essential body functions (respiration, circulation, digestion) and as a result of physical
activity.

A person who is resting in bed and does not do any form of physical activity, (e.g.
walking), will still require about 1200 calories in a 24-hour period to maintain their essential
functions. This energy expenditure is known as Basal Energy Expenditure (BEE) and is
typically the largest single component of energy expenditure.

Three Components of Energy Expenditure

Basal Metabolism: Is the largest component (60%-65%). Energy need to maintain life when
body is at rest. Also called basal energy expenditure (BEE), or REE, is measured as BMR,
measured in the morning after a 12 hour fast. This is affected by persons; age, sex and body
composition. Female has lower BMR than men. The Basal Metabolic Rate (BMR) is the rate
at which energy is expended for BEE while an individual is awake, but in a completely resting
state (e.g. lying down and having not eaten, as eating increases energy expenditure because the
body must expend energy to digest consumed food).

Physical Activity: Variable component of energy expenditure. Depends on muscle mass, body
weight, and activity. Physical activity is the only factor influencing energy expenditure which
can be controlled by an individual (as opposed, for example to gender and age). An individual
who wished to increase their energy expenditure, therefore must increase either the quantity or
vigor of physical activities they perform.

Thermic effect of food: Eating increases the body’s energy expenditure slightly, as the body
must work harder, and thus use more energy, to digest and process food. This is known as the
thermal effect of food. The extent to which food consumption increases energy expenditure
above resting levels. This would mean, for example, that if you eat a 400 calorie meal, you can
reasonably expect somewhere between 20 to 40 calories to be burned in the process of
digesting, absorbing, and storing the nutrients from the meal. Or, as another example, if you
eat 2000 calories per day, roughly 100 to 200 calories will be burned each day as a result of the
thermic effect of food.
HOW TO COMPUTE ENERGY EXPENDITURE

1. Estimated Calories Per Pound Per Hour Method

Estimated Calories Per

Forms of Activity
Pound Per Hour
Sleeping 0.5
Sitting Quietly (reading, writing, eating, sewing,
0.9
watching TV, Study, school classes)
Light Exercise (getting dressed, typing, playing piano,
driving car, dishwashing, light laundry, cooking, light 1.2
housework)
Moderate Exercise (bicycling, walking, active housework,
or work like clerical which requires bending & 1.9
stretching, baby-sitting when child is active, gym)
Active exercise (dancing, skating, playing Ping-Pong,
2.7
horseback riding)
Very Active Exercise (running, swimming, basketball,
4.7
tennis)

Formula:
Calories Expended = (Estimated Calories Per Pound Per Hour × Hours Per Day) × Weight (lbs)

Example:
Form of Activity = Sleeping
Actual Weight = 130 lbs.

Calories Expended = (0.5 kcal per pound per hour × 10 hours per day) × 130 lbs.
= 5 kcal per pound × 130 lbs
= 650 kcal

2. Caloric Expenditure for Various Activities Method

Forms of Activity
Estimated Calories Per Hour
Common Activities:
Sleeping 72
Resting in bed 78
Sitting in normally 78
Sitting, reading 78
Sitting playing cards 90
Sitting, writing 156
Sitting, eating 90
Standing normally 90
Personal toilet needs 120
Lying quietly 78
Walking indoors 186
Walking outdoors 420
Running: 5 mph 600
7.5 mph 900
10 mph 1,200
 Forms of Activity
Estimated Calories Per Hour
Common Activities:
Conversing 108
Listening to lecture 102
Taking a bath and getting dressed 156
Driving 156
Houseworks:
Washing clothes 186
Ironing clothes 252
Making Bed 204
Sweeping floors 234
Mopping floors 294
Painting house 210
Cleaning windows 222
Carpentry 228
Gardening, weeding 336
Gardening, digging 516
Recreational Activities/Sports
Dancing (modern) 342
Baseball (except pitcher) 282
Basketball: Half-court 360
Full-court 540
Pool or billiards 108
Other recreational activities 210

Formula:
Caloric Expenditure = Estimated Calorie Per Hour × No. Hours Per Day

Example:
Form of Activity = Sleeping
No. of Hours Per Day = 10 Hours

Caloric Expenditure = 72 kcal Per Hour × 10 Hours

= 720 kcal

3. Harris-Benedict Equation Method

Formula:
Males: BEE = 66.47 + [13.75 × weight (kg)] + [5.0 × height (cm)] – [6.75 × age (years)]
Females: BEE= 655. + [9.56 × weight (kg)] + [1.85 × height (cm)] – [4.67 × age (years)]

Example:
Sex = Male
Weight = 60 kg.
Height = 174 cm.
Age = 33 years old
BEE = 66.47 + [13.75 × 60 kg] + [5.0 × 174 cm)] – [6.75 × 33 years old]
= 66.47 + 825 + 870 – 222.75
= 1,538.72 kcal
HOW TO IDENTIFY/COMPUTE THE TOTAL ENERGY REQUIREMENT

1. Physical Activity Method

Physical Activity Kcal/kg DBW/day

Bed Rest but mobile (hospital patients) 27.5
Sedentary (mostly sitting) 30.0
Light (tailor, nurse, physician, jeepney driver) 35.0
Moderate (carpenter, painter, heavy house work) 40.0
Very Active (swimming, lumberman) 45.0

Formula:
If the BMI is Normal
TER= DBW x Physical Activity

If the BMI is below Normal

TER= Actual Weight x Physical Activity + 500kcal or 1000kcal

If the BMI is Above Normal

TER = Actual Weight x Physical Activity – 500 Kcal or 1000kcal

✓ The ± of 500kcal or 1000kcal will allow 1lb. - 2 lb. weight gain or weight loss per
week.

Example:
BMI Classification = Normal
DBW = 64 kg;
Physical Activity = 35 kcal/Kg/Day (Teacher)

TER = 64 kg x 35kcal/Kg/Day
= 2240 kcal or 2250 kcal (must be divisible by 50)

2. Based on the Recommended Energy Intake from PDRI