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The energy balance allows you to determine how the body uses the energy provided in the form of food. As long as there is a balance between the amount of energy delivered and that used, there is nothing to be concerned about. The figure is threatened by the energy balance, which leads to excess weight. Find out what the theory of energy balance is about.
Energy balanceis the difference between the amount of energy supplied to the body with food and the amount of energy spent by the body over a period of time (usually a day). Aboutbalanced energy balancecan be said when the same amount of energy is consumed and expended - this is a condition for maintaining a he althy body weight.Positive energy balanceis when when too many calories are supplied for the energy expended. A prolonged state of positive energy balance is the main cause of obesity, because the excess calories consumed is stored in the form of unnecessary adipose tissue, which results in weight gain. In turn,negative energy balancecan be said when the total energy value of food is lower than the daily energy expenditure. As a consequence, the body covers the energy requirements from its own tissues, so body weight decreases.
Energy balance - what constitutes energy expenditure?
1. Resting metabolic rate(RMR - resting metabolic rate), orbasal metabolic rate (PPM)or BMR (Basal Metabolic Rate)
This is the amount of energy necessary for the proper course of life processes, such as activity of the brain, lungs, heartbeat, kidneys, liver, intestines, muscles, and blood circulation. The PPM shows how many calories the body is able to burn each day while resting. Research shows that PPM consumes the most energy, as much as 60-75%.
The PPM value depends on lean body mass, i.e. body mass (active tissues and bones) excluding adipose tissue. Lean body weight is greater in men than in women, it is also high in young children, sick people and people suffering from hyperthyroidism. People struggling with hypothyroidism have low lean body massthe thyroid gland and people who have been on a low-calorie diet for a long time (the starved organism limits its energy needs).
It is worth noting that starting from around the age of 18, resting metabolism is reduced by 2-3%. for every decade of life.
2. Physical activity
The energy expenditure also includes energy devoted to physical activity (approx. 15-30%). People who are regularly physically active (about 60 minutes a day) contribute to increased energy expenditure.
3. Thermal effect of food(so-called thermogenesis, TEF - thermic effect of food)
Ok. 10 percent it is energy spent on eating, digesting, absorbing and metabolizing food. It is worth knowing that irregular consumption of meals not only contributes to the consumption of unnecessary calories, but also to the reduction of thermogenesis. As a consequence, the risk of a positive energy balance, and therefore weight gain, increases.
This will be useful to youEnergy balance - how to calculate the total daily energy requirement?
First calculatePPM . To calculate the basal metabolism, useHarris and Benedict's formula:
- PPM (kcal) for women=665.09 + 9.56weight (kg) + 1.85height (cm) - 4.67age
- PPM (kcal) for men=66.47 + 13.75 x weight (kg) + 5 x height (cm) - 6.75 x age
For example, the PPM of a 30-year-old woman, 170 cm tall and weighing 65 kg, would be:
665.09 + 9.5665 + 1.85170 - 4.6730, i.e. 665.09 + 621.4 + 314.5 - 140.1=approx. 1468 kcal / night
You should not provide less calories than PPM, also while losing weight. Otherwise, your metabolism will slow down and weight loss will h alt.
To calculate your Total Daily Energy Requirement, multiply the PPM by thePhysical Activity Level (PAL) , the intensity of your physical activity. Several PAL values can be adopted:
- 1,2 - for a person with low physical activity, i.e. mentally working, not undertaking physical exertion
- 1.5 - for moderately active people, exercise 2-3 times a week, but not too intensively
- 1,9 - for athletes or people who work very hard physically
Therefore, the total energy demand for the above-mentioned a woman who is physically moderately active is 14681.5=2202 kcal / day.