The document discusses energy balance and its components. It introduces energy balance, explaining that it is like a scale comparing energy intake to energy expenditure. It then covers the topics of energy intake sources from food, including macronutrients, and energy expenditure components like basal metabolic rate, physical activity, and the thermic effect of food. The document provides examples of calculating percentages of calories from macronutrients and determining daily calorie needs using formulas like the Harris Benedict equation.

1. The Energy Balancing
Act
Aw
eso
me
.2 Cen
t s! What’s it all about?

2. In this lesson, we will discuss…
 An introduction to Energy Balance
 What determines the energy in and energy out components
 What happens with energy imbalances over time?
 Tips to maintain energy balance
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3. Energy Balance
Why is this important?
 Energy balance  it’s like a scale
 Seesaw
Energy input Energy output
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4. Energy Input
Where is it coming from?
 Your energy input is the food that you eat
– Calories coming from our food
 Calories (energy) provided
by 3 macronutrients
– Fat
– Carbohydrate
– Protein
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5. Energy Input
The Macronutrients
 1 gram fat = 9 kcal
 1 gram carbohydrate = 4 kcal
 1 gram protein = 4 kcal
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6. Types of fat
 Saturated – solid at room temperature
(butter, lard), causes hardening of arteries.
 Unsaturated fat – liquid at room temperature
(oils).
 Trans fat – Produced during food processing,
occurs in ready - made foods such as cakes,
crackers. Increases bad cholesterol in the
blood.
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7. Energy Input
Calculating % of Calories from
Macronutrients
 In one serving of pizza (technically 2 slices), there are:
– 280 kcal
– 14 grams of total fat
– 28 grams of carbohydrates
– 13 grams of protein
 What % of calories come from fat, 45% from fat; 40%
carbohydrates and protein from carbohydrates;
in this example? 19% from protein
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8. Energy Input
Calculating % of Calories from
Macronutrients
 On Monday, Jane consumed:
– 1,800 kcal
Remember that there are:
– 65 grams of fat
9 kcal per gram of fat
– 240 grams of carbohydrates 4 kcal per gram of carbohydrate
– 55 grams of protein 4 kcal per gram of protein
 What percent of calories come
from fat, carbohydrate, and
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9. Energy In
How Many Calories?
 Nutrition Facts Label
– Serving size
– Number of servings per container
– Calories
– Total fat
– Total carbohydrates
– Protein
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10. Energy Output
 The calories you burn each day
5- 10%
 3 components: Thermic effect
of food
– Basal metabolism
– Physical activity
– Thermic effect of food basal
metabolism
25- 35%
Physical 60- 65% Physical
Basal activity
activity Thermic effect
metabolism
of food
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11. Energy Out
Basal Metabolism
 Basal metabolism or Basal Metabolic Rate (BMR)
 Defined as the amount of energy required to support the
operation of all internal body systems at rest except for
digestion.
– Usually the largest part of energy output for most people
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12. Basal metabolic rate
What affects it?
 Contributing factors:
– Body structure
– Body composition
– Gender
Large muscle mass = higher BMR
– Age
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13. Basal metabolic rate
What affects it?
 Other factors:
– Temperature (fever)
– Thyroid gland secretion
– Diet type
– Periods of growth
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14. Physical Activity
 Highly variable from person to
person
 How much will you burn?
– Body size
– Muscle movement
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15. Energy Cost for Various Physical Activities
Activity Calories used per hour
Sleep 60
Sedentary activities 80 to 100
Such as reading, eating, watching television, sewing, playing cards, using (average = 90)
a computer, studying, other sitting activities.
Light activities 110 to 160
Such as cooking, doing the dishes, ironing, grooming, walking slowly, more (average = 135)
strenuous sitting activities
Moderate activities 170 to 240
Such as walking moderately fast, making beds, light gardening, standing (average = 205)
activities requiring arm movement
Vigorous activities 250 to 350
Such as walking fast, bowling, golfing, yard work (average = 300)
Strenuous activities 350 or more
Such as running, dancing, bicycling, playing football, playing tennis,
cheerleading, swimming, skiing, playing active games
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16. Thermic Effect of Food
 About 5 to 10% of total energy output.
 Energy required for digestion and absorption. This
includes the breakdown of foods in the intestinal
track by enzymatic action, absorption into the
bloodstream, the uptake by the intestinal cells, the
transport by the lymphatic system, or via portal
circulation in the liver.
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17. How Does Energy Balance
Work?

18. So, Energy Balance looks like…
Energy In Energy Out
(Calories eaten) (Calories used)
• What you eat • Basal metabolism
• How much you eat • Physical activity
• Thermic effect of food
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19. Am I in Energy Balance?
 Remember this:
– Energy in > Energy out  Weight gain
– Energy in < Energy out  Weight loss
– Energy in = Energy out  Weight maintenance
Energy In Energy out
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20. Basal metabolic rate calculator
 Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x
height in inches ) - ( 4.7 x age in years )
 Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height
in inches ) - ( 6.8 x age in year )
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21. Let’s calculate BMR
 Sue 18 yrs, 5’ 4”, 145 lbs,
 Women: BMR = 655 + ( 4.35 x weight in pounds ) + (
4.7 x height in inches ) - ( 4.7 x age in years )
 Sue = 655 + (4.35 x 145) + (4.7 x 64) - (4.7 x 18)
 = 665 + 630.75 + 300.8 – 84.6
 = 1511.99 ~ 1512
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22. Harris Benedict Formula
To determine your total daily calorie needs, multiply your
BMR by the appropriate activity factor, as follows:
 If you are sedentary (little or no exercise) : Calories = BMR x 1.2
 If you are lightly active (light exercise/sports 1-3 days/week) : Calories
= BMR x 1.375
 If you are moderately active (moderate exercise/sports 3-5 days/week):
Calories = BMR x 1.55
 If you are very active (hard exercise/sports 6-7 days a week) : Calories
= BMR x 1.725
 If you are extra active (very hard exercise/sports & physical job) :
Calories = BMR x 1.9
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23. Let’s calculate energy expenditure
 Sue: Sleep = 9 hrs, Light activity = 6 hrs, Sitting in
class = 5 hrs, Homework = 2 hrs, Walking = 2 hrs.
Total = 24 hours
 Sue EE = (9/24 x BMR) + (6/24 x BMR x 1.375) +
( 7/24 x BMR x 1.25) + (2/24 x BMR x 1.55)
 = (9/24 x 1512) + (6/24 x 1512 x 1.375) + (7/24 x
1512 x 1.25) + (2/24 x 1512 x 1.55)
 = 567 + 519.75 + 551.25 + 195.30
 = 1833.3 ~ 1833
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24. The Truth About Physical
Activity
 People are much too inactive.
 Only 4 in 10 women are engaging in
the recommended levels of activity.
 Activity is influenced by:
– Age
– Gender
– Income status
– Education status
Source: CDC. Behavioral Risk Factor Surveillance System, 2001.
Photo from: http://womenshealth.gov
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25. The Benefits of Exercise
 Strengthens your cardiovascular and respiratory systems
 Keeps bones and muscles strong
 Helps to manage weight
 Helps to prevent or manage diabetes
 Helps to ease depression and manage pain and stress
 Lowers your risk for developing certain cancers
 Helps you to sleep better
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26. Inactivity
 Leads to a loss of muscle, to obesity, and to
reduced functional ability.
 Increases the risk for cardiovascular disease,
diabetes, and some cancers.
 Individuals who are physically fit can do more things,
have better endurance for activities and tasks, and
are healthier than individuals with low fitness.
 Try to incorporate small changes into daily activities.
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27. Energy Imbalance
Contributing to Weight Gain
 Consuming more energy (calories) than what you use
will lead to weight gain over time.
 Accumulation of 3,500 kcal = 1 lb gain
 Increasing trend in today’s society
– Portion sizes
– Convenience foods
– Sedentary activities (watching TV, video games)
How do we overcome this?
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28. Recommendations for Physical
Activity
Engage in at least 60 minutes
of physical activity on most,
preferably all, days of the week.
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29. Now, to Review what we have
learned…
Going on a weight-loss diet is an example of
creating an intentional energy deficit.
--True or False--
True. If you are going on a weight-loss diet, you are
either reducing the calories that you eat,
exercising, or both (likely both)– in which case, yes
you would be creating an energy deficit because
your energy intake would be lower than output.
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30. Now, to Review what we have
learned…
Energy deficiency occurs when energy output
is less than energy intake (or in
other words, energy input > energy output)
output
--True or False--
False. An energy deficiency arises when you are not
consuming enough calories. In which case,
your energy input would be less than your
energy output, not the opposite.
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31. Now, to Review what we have
learned…
Energy deficiencies may be caused by
poverty, famine, illness, or dieting.
--True or False--
True. Any of these instances could lead a
person to consume less energy than what
they are required to consume. Some are
by choice (dieting), and others are a
consequence of the situation
(poverty, famine, illness)
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32. Now, to Review what we have
learned…
An excess of 2,400 calories in the diet leads
to one pound of stored body fat.
--True or False--
False. It is an excess of 3,500 calories in
the diet that leads to one pound of stored
body fat. And, remember, that this is a
cumulative excess. It doesn’t have to
occur within a specified time frame.
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33. Now, to Review what we have
learned…
Just a small daily energy excess can result in
a number of added pounds of body fat
over a period of years.
--True or False--
True. Remember the example of eating one
extra candy car each day. In less than 2
weeks, this could lead to one additional pound
of body fat, and over the course of 1 year,
nearly 30 pounds of additional body fat.
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34. Now, to Review what we have
learned…
The more excess fat a body has, the greater
the risks for health problems.
--True or False--
True. The more body fat that you have over
the recommended amount, the greater your
risk for health problems. Also, the location of
body fat is important. Body fat centralized
around the abdomen is a greater risk factor
that body fat centralized around the hips.
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35. Division of Education
Authors: Phillip Brantley, PhD, Director
Heli Roy, PhD, RD Pennington Biomedical Research Center
Shanna Lundy, MS Steven Heymsfield, MD, Executive
Director
The Pennington Biomedical Research Center is a world-renowned nutrition research center.
VISION
Our vision is to lead the world in eliminating chronic diseases.
MISSION
Our mission is to discover the triggers of chronic diseases through innovative research that improves human health across the
lifespan. We are helping people live Well Beyond the Expected.
The Pennington Center has several research areas, including:
Clinical Obesity Research
Experimental Obesity
Functional Foods
Health and Performance Enhancement
Nutrition and Chronic Diseases
Nutrition and the Brain
Dementia, Alzheimer’s and healthy aging
Diet, exercise, weight loss and weight loss maintenance
The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic
diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis.
The Division of Education provides education and information to the scientific community and the public about research findings,
training programs and research areas, and coordinates educational events for the public on various health issues.
We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the
Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call
(225) 763-3000.
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