DEPARTMENT OF RESOURCE MANAGEMENT AND CONSUMER STUDIESFEM 3202:

NUTRITION, HEALTH AND ENVIRONMENT

LAB 3: ENERGY BALANCE

Introduction:

Energy is the ability to do the work. People need energy to do their daily activities. The body can
get energy from carbohydrate, protein, fat and alcohol. When the energy consumed equals with
the energy burns, the person is in energy balance and his/her body weight is normal. If more
energy is consumed than burns, the person will gain weight. If more energy was burned more
than it is consumed, the person will lose weight.

The energy-balance equation can be known as ENERGY IN (energy intake) and ENERGY OUT
(energy expenditure). Food and beverages are the part of the ENERGY IN. The amount of energy
received is depends on the energy composition in food and beverages, and the amount of food
intakes. In addition, the total energy burns in a day is differs for each individual. In general, basal
metabolic rate is the largest component of energy expenditure (60-65%), and thermic effect of
food (TEF) is the smallest (only 10%). The amount energy spent in physical activities depend on a
person’s activity pattern. The total daily energy expenditure (TDEE) is based on these three main
categories:

1. Basal Metabolism/Basal Metabolic Rate (BMR)

2. Physical Activities (PA)

3. Thermic Effect of Food (TEF)

The body’s energy status can be known as:

1. Negative energy balance: energy intake is less than energy burns.

2. Energy balance: energy intake I equal with energy burns.

3. Positive energy balance: Energy intake is more than energy burns.

There are two methods that can be used to calculate our body energy expenditure. Themethods
will be taught by your demonstrator during your lab experiment.
Objectives:

1. To calculate the energy requirement based on methods 1 and 2.

2. To compare the results between methods 1 and 2.

Procedures:

1. The student needs to calculate their energy expenditure for BMR, PA, TEF and TDEE by
using both methods (please show the calculation step in your report).

2. Compare the results between method 1 and 2. Which one is the most suitable method to
calculate your energy expenditure and how this method can help you to control your body
weight?

3. Make a conclusion and write the report.

Formula for Method 1

1. Basal Metabolic Rate (BMR) = Energy rate x body weight (kg) x 24 hour

► Men under 50 years = 1.0 calorie x body weight (kg) x 24 hour

► Women under 50 years = 0.9 calorie x body weight (kg) x 24 hour
► Men 50 years and above = 0.9 calorie x body weight (kg) x 24 hour
► Women 50 years and above = 0.8 calorie x body weight (kg) x 24 hour

2. Physical Activities (PA)

► Sedentary activities = 20-40% from BMR

► Light activities = 55-65% from BMR
► Moderate-heavy activities = 70-75% from BMR
► Heavy activities = 80-100% from BMR

3. Thermic Effect of Food (TEF) 10% of

BMR and PA (BMR + PA)

TOTAL DAILY ENERGY EXPENDITURE (TDEE) = BMR + PA + TM

Method 2:

TABLE 1
Factorial calculations of total energy expenditure for a population group
Time Mean PALb
Main daily activities allocation Energy cost Time × energy cost
a
multiple of 24-hour
hours PAR BMR
Sedentary or light activity lifestyle
Sleeping 8 1 8.0
Personal care (dressing, showering) 1 2.3 2.3
Eating 1 1.5 1.5
Cooking 1 2.1 2.1
Sitting (office work, selling produce, 8 1.5 12.0
tending shop)
General household work 1 2.8 2.8
Driving car to/from work 1 2.0 2.0
Walking at varying paces without a load 1 3.2 3.2
Light leisure activities (watching TV, 2 1.4 2.8
chatting)
Total 24 36.7 36.7/24 = 1.53

Active or moderately active lifestyle

Sleeping 8 1 8.0
Personal care (dressing, showering) 1 2.3 2.3
Eating 1 1.5 1.5
Standing, carrying light loads (waiting on
tables, arranging merchandise)c 8 2.2 17.6
Commuting to/from work on the bus 1 1.2 1.2
Walking at varying paces without a load 1 3.2 3.2
Low intensity aerobic exercise 1 4.2 4.2
Light leisure activities (watching TV, 3 1.4 4.2
chatting)
Total 24 42.2 42.2/24 = 1.76

Vigorous or vigorously active lifestyle

Sleeping 8 1 8.0
Personal care (dressing, bathing) 1 2.3 2.3
Eating 1 1.4 1.4
Cooking 1 2.1 2.1
Non-mechanized agricultural work
(planting, weeding, gathering) 6 4.1 24.6
Collecting water/wood 1 4.4 4.4
Non-mechanized domestic chores
(sweeping, washing clothes and dishes by
hand) 1 2.3 2.3
Walking at varying paces without a load 1 3.2 3.2
Miscellaneous light leisure activities 4 1.4 5.6
Total 24 53.9 53.9/24 = 2.25
a: Energy costs of activities, expressed as multiples of basal metabolic rate, or PAR, are based on
Annex 5 of the previous consultation’s report (WHO, 1985) (see also Annex 5 of this report).
b: PAL = physical activity level, or energy requirement expressed as a multiple of 24-hour BMR.
c: Composite of the energy cost of standing, walking slowly and serving meals or carrying a light load
Examples:

Sedentary or light activity: If this PAL was from a female population, 30 to 50 years old, with mean
weight of 55 kg and mean BMR of 5.40 MJ/day (1 290 kcal/day), TEE = 1.53 × 5.40 = 8.26 MJ (1 975
kcal), or 150 kJ (36 kcal)/kg/d.

Active or moderately active: If this PAL was from a female population, 20 to 25 years old, with
mean weight of 57 kg and mean BMR of 5.60 MJ/day (1 338 kcal/day), TEE = 1.76 × 5.60 = 9.86 MJ
(2 355 kcal), or 173 kJ (41 kcal)/kg/d. Vigorous or vigorously active: If this PAL was from a male
population, 20 to 25 years old, with mean weight of 70 kg and mean BMR of 7.30 MJ/day (1 745
kcal/day), TEE = 2.25 × 7.30 = 16.42 MJ (3 925 kcal), or 235 kJ (56 kcal)/kg/d.

TABLE 2
Equations for estimating BMR from body weight*
Age Years BMR: MJ/day BMR: kcal/day
Males
<3 0.249kg – 0.127 59.512kg – 30.4
3–10 0.095kg + 2.110 22.706kg + 504.3
10–18 0.074kg + 2.754 17.686kg + 658.2
18–30 0.063kg + 2.896 15.057kg + 692.2
30–60 0.048kg + 3.653 11.472kg + 873.1
=>60 0.049kg + 2.459 11.711kg + 587.7
Females
<3 0.244kg – 0.130 58.317kg – 31.1
3–10 0.085kg + 2.033 20.315kg + 485.9
10–18 0.056kg + 2.898 13.384kg + 692.6
18–30 0.062kg + 2.036 14.818kg + 486.6
30–60 0.034kg + 3.538 8.126kg + 845.6
=> 60 0.038kg + 2.755 9.082kg + 658.5
*Weight is expressed in kg. Predictive equations for children and adolescents are presented for the
sake of completeness.
Source: Schofield, 1985.
 TABLE 3
Classification of lifestyles in relation to the intensity of habitual physical activity, or PAL
Category PAL value

Sedentary or light activity lifestyle 1.40-1.69

Active or moderately active lifestyle 1.70-1.99

Vigorous or vigorously active lifestyle 2.00-2.40*

* PAL values > 2.40 are difficult to maintain over a long period of time.

Formula:

1. 1BMR = MJ/day or kcal/day (Refer Table 2)

2. PAL = TEE/BMR,

Which:

TEE = Refer Table 1

BMR = results of 1BMR, thus:

TEE = PAL x BMR

** To measure PAL, we need to calculate TEE (Total Energy Expenditure) by using the mean PAL
as stated in Table 1 and 1BMR. TEE represent the energy need for physical activity level based on
the main daily activities.

3. TEF= 10% (BMR + TEE)

4. Total Energy Intake (TEI)* = BMR + TEE + TEF

* TEI can be converted from MJ/day to kcal/day by using conversion below:

1 MJ = 238.846 kcal