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Unit 8 Calories and Energy
1
Energy
2



Energy
= kilocalories
= kcal
= Calories



Unit of measure used to
express the amount of
energy produced by foods
in the form of heat
Carbohydrates – 4 kcal/g
Protein – 4 kcal/g


Energy Metabolism
3
What do we need energy for?
4



-

-

Energy in food fuels body processes
Muscular activity
Growth
Tissue repair and
maintenance
Chemical processes
Body temperature
Total Energy Needs
5

Thermic
Effect of
Food

Approx. 10%

Physical
Activity

Basal Metabolism

Approx. 30%

60-75%
Basal Metabolism
6



-

-

-

Basal Metabolic Rate (BMR)
the minimum Caloric requirement to sustain life in a
resting individual
Breathing
Heartbeat
Body Temperature
Growth
Organ Functions
7

Estimate Energy Used for Basal
Metabolism


Men:
- BMR Calories = body weight (lbs) x 11



Women:
- BMR Calories = body weight (lbs) x 10



Varies ± 20%
- Depending on physical activity, muscle mass,
height, health status, genetic traits
Factors that Effect BMR
8














Body composition - lean vs. fat tissue
Growth
Hormones
Fever
Height
Environmental temperature
Starvation, fasting, and malnutrition
Weight loss from dieting
Stress
Certain drugs
Thermic Effect of Food
(Dietary Thermogenesis)

9



Amount of energy required to
digest, absorb, and metabolize
food



Resting Energy Expenditure
(REE)
= BMR + Thermic Effect of
Food
10

Physical Activity – Voluntary
Muscle Movements






Inactive
- sitting most of the day
- less than 2 hours of moving about slowly or
standing
Average
- sitting most of the day
- walking or standing 2-4 hours, no strenuous activity
Active
- physically active 4 or more hours each day
- little standing, some strenuous activities
Measuring Caloric Need
11

Indirect Calorimetry


indirect estimate of resting energy
expenditure that measures the
ratio of CO2 expired to the
amount of O2 inspired



gold standard



rarely used in clinical settings due
to time and cost
Estimating Total Caloric Need
12



Harris-Benedict Equation
Mifflin-St. Jeor Equation
Ireton-Jones Equation
Schofield Equations
Toronto Equation



“Rule of Thumb” = 30 kcal/ kg body weight





MyPyramid Caloric Estimates
13
Energy in Food
14



Carbohydrates – 4 kcal/g



Protein – 4 kcal/g



Alcohol - 7 kcal/g



Fat – 9 kcal/g
Energy in Food
15



Energy-dense foods
- provide relatively high levels of Calories



Energy-dense foods tend to be nutrient-poor



Nutrient-rich foods tend to be low in energy



US Diet tends to be high in energy-dense foods
Energy Metabolism
16
Estimate Calories by Food Groups
17

Food Group

Ave. Calories / serving

Starch/grains

80

Fruits

60

Milk
skim or 1%
2%
whole

100
120
160

Nonstarchy Veggies

25

Meat and beans
Plant-based protein
Lean
Medium fat
High fat

varies
45
75
100

Fat/oils

45

Based on American Diabetes Association Exchange lists
Calculating Calories in Food
18



Nutrient grams x calories/gram = calories



Example:
15 g carbohydrate x 4 kcal/g = 60 Calories
10 g protein x 4 kcal/g = 40 Calories
5 g fat x 9 kcal/g = 45 Calories
Total = 145 Calories



Most foods are a mixture
Estimating Calories in a Recipe
19



Example: Ricotta Cheese Cookies
- 2 C sugar
774 x 2 = 1548
- 1 C butter
1628
- 15 oz. Ricotta cheese
560
- 2 tsp. vanilla extract 31 x 2 =
62
- 2 large eggs
72 x 2 =
144
- 3 ½ C flour
3.5 x 455 = 1593
- 2 tbsp. baking powder
0
- 1 tsp. salt
0
5535 / 36 =
154 Calories per Cookie
How Is Caloric Intake Regulated?
20



Hunger
- Physical and psychological sensations
that lead people to acquire and eat food
- Causes weakness, stomach pains,
irritability



Satiety
- Feeling of fullness or of having eaten
enough
How Is Caloric Intake Regulated?
21



Appetite
- The desire to eat
- A pleasant sensation aroused by
thoughts of taste and enjoyment of food
- Can override hunger and satiety mechanisms



Appetite may or may not relate to hunger
In vs. Out
22

Intake < TEE

Intake = TEE

Intake > TEE
Weight Change
WEIGHT MAINTENANCE

23

WEIGHT GAIN

WEIGHT LOSS

CARBS
PROTEIN

BMR

IN

OUT

Dietary
Thermogenesis

FAT

CALORIE INTAKE
(WHAT YOU EAT)

Physical Activity

vs.

TOTAL ENERGY
EXPENDITURE
Tips for increasing activity
24










Find something you enjoy
Use the buddy system
Spread activity over the
entire day if desired
Start slowly and gradually
increase activity
Keep moving / move more
Keep an activity log
Calorie Requirements Homework
25



Go to http://www.bmrcalculator.org/



Do not get tempted by the pretty flashing
advertisements.



Input your information for age, gender, weight, and
height.



Discover your Calorie requirements based off of 2
estimating equations

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Calories and Energy Metabolism Explained

  • 1. Unit 8 Calories and Energy 1
  • 2. Energy 2  Energy = kilocalories = kcal = Calories  Unit of measure used to express the amount of energy produced by foods in the form of heat Carbohydrates – 4 kcal/g Protein – 4 kcal/g 
  • 4. What do we need energy for? 4  - - Energy in food fuels body processes Muscular activity Growth Tissue repair and maintenance Chemical processes Body temperature
  • 5. Total Energy Needs 5 Thermic Effect of Food Approx. 10% Physical Activity Basal Metabolism Approx. 30% 60-75%
  • 6. Basal Metabolism 6  - - - Basal Metabolic Rate (BMR) the minimum Caloric requirement to sustain life in a resting individual Breathing Heartbeat Body Temperature Growth Organ Functions
  • 7. 7 Estimate Energy Used for Basal Metabolism  Men: - BMR Calories = body weight (lbs) x 11  Women: - BMR Calories = body weight (lbs) x 10  Varies ± 20% - Depending on physical activity, muscle mass, height, health status, genetic traits
  • 8. Factors that Effect BMR 8           Body composition - lean vs. fat tissue Growth Hormones Fever Height Environmental temperature Starvation, fasting, and malnutrition Weight loss from dieting Stress Certain drugs
  • 9. Thermic Effect of Food (Dietary Thermogenesis) 9  Amount of energy required to digest, absorb, and metabolize food  Resting Energy Expenditure (REE) = BMR + Thermic Effect of Food
  • 10. 10 Physical Activity – Voluntary Muscle Movements    Inactive - sitting most of the day - less than 2 hours of moving about slowly or standing Average - sitting most of the day - walking or standing 2-4 hours, no strenuous activity Active - physically active 4 or more hours each day - little standing, some strenuous activities
  • 11. Measuring Caloric Need 11 Indirect Calorimetry  indirect estimate of resting energy expenditure that measures the ratio of CO2 expired to the amount of O2 inspired  gold standard  rarely used in clinical settings due to time and cost
  • 12. Estimating Total Caloric Need 12  Harris-Benedict Equation Mifflin-St. Jeor Equation Ireton-Jones Equation Schofield Equations Toronto Equation  “Rule of Thumb” = 30 kcal/ kg body weight    
  • 14. Energy in Food 14  Carbohydrates – 4 kcal/g  Protein – 4 kcal/g  Alcohol - 7 kcal/g  Fat – 9 kcal/g
  • 15. Energy in Food 15  Energy-dense foods - provide relatively high levels of Calories  Energy-dense foods tend to be nutrient-poor  Nutrient-rich foods tend to be low in energy  US Diet tends to be high in energy-dense foods
  • 17. Estimate Calories by Food Groups 17 Food Group Ave. Calories / serving Starch/grains 80 Fruits 60 Milk skim or 1% 2% whole 100 120 160 Nonstarchy Veggies 25 Meat and beans Plant-based protein Lean Medium fat High fat varies 45 75 100 Fat/oils 45 Based on American Diabetes Association Exchange lists
  • 18. Calculating Calories in Food 18  Nutrient grams x calories/gram = calories  Example: 15 g carbohydrate x 4 kcal/g = 60 Calories 10 g protein x 4 kcal/g = 40 Calories 5 g fat x 9 kcal/g = 45 Calories Total = 145 Calories  Most foods are a mixture
  • 19. Estimating Calories in a Recipe 19  Example: Ricotta Cheese Cookies - 2 C sugar 774 x 2 = 1548 - 1 C butter 1628 - 15 oz. Ricotta cheese 560 - 2 tsp. vanilla extract 31 x 2 = 62 - 2 large eggs 72 x 2 = 144 - 3 ½ C flour 3.5 x 455 = 1593 - 2 tbsp. baking powder 0 - 1 tsp. salt 0 5535 / 36 = 154 Calories per Cookie
  • 20. How Is Caloric Intake Regulated? 20  Hunger - Physical and psychological sensations that lead people to acquire and eat food - Causes weakness, stomach pains, irritability  Satiety - Feeling of fullness or of having eaten enough
  • 21. How Is Caloric Intake Regulated? 21  Appetite - The desire to eat - A pleasant sensation aroused by thoughts of taste and enjoyment of food - Can override hunger and satiety mechanisms  Appetite may or may not relate to hunger
  • 22. In vs. Out 22 Intake < TEE Intake = TEE Intake > TEE
  • 23. Weight Change WEIGHT MAINTENANCE 23 WEIGHT GAIN WEIGHT LOSS CARBS PROTEIN BMR IN OUT Dietary Thermogenesis FAT CALORIE INTAKE (WHAT YOU EAT) Physical Activity vs. TOTAL ENERGY EXPENDITURE
  • 24. Tips for increasing activity 24       Find something you enjoy Use the buddy system Spread activity over the entire day if desired Start slowly and gradually increase activity Keep moving / move more Keep an activity log
  • 25. Calorie Requirements Homework 25  Go to http://www.bmrcalculator.org/  Do not get tempted by the pretty flashing advertisements.  Input your information for age, gender, weight, and height.  Discover your Calorie requirements based off of 2 estimating equations