nutrition

 

Energy Balance and Nutrition in the Lifecycle 

TASK:  After you peruse this week’s resources, you should have a good idea of what a healthy, comprehensive plan for weight loss should look like.  Use this knowledge to answer the first question below, then consult some reliable, external resources to answer questions #2 and #3.

1. Based on this week’s readings, briefly summarize the key components to healthy weight loss.  Please complete this question BEFORE you answer the next two questions. 
2. Next, describe “exercise addiction.”  Be sure to support your post with at least two scholarly resources.  
3. Finally, does your answer to #2 above influence your answer in #1—why or why not?

Obtaining

and Maintaining

Optimal Body Weight

Presented by:

Kris Wallace
Wellness Council of Arizona

National Partnership for Wellness

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Body Composition

• Hydrostatic Buoyancy Weight Test

• Skin fold calipers

• Electrical Impedance

• Body Mass Index – Take your weight (lbs) and divide by
height (in). Take the result of that calculation and divide it by height
again. Then multiply that number by 703. Round to the nearest
decimal place.

BMI = [weight / (height x height)] x 703

• CT Scan

• Bod Pod (Air Displacement)

Basal Metabolic Rate

• The amount of calories/day that your body

requires for normal bodily functions

(excluding activity factors), such as

breathing, beating of the heart, digesting

food, or life itself.

Calories and Pounds

• A calorie is a unit of measure for energy

• A pound is a unit of measure for mass, or

weight

• 1 pound = 3500 calories

• Total Daily Energy Expenditure is the total
number of calories that your body expends in 24
hours, including all activities—also known as your
maintenance level

The Harris Benedict Formula

• This formula calculates the basal metabolic rate (BMR),
factoring in height, weight, age, and sex, which is more
accurate than determining calorie needs based on
bodyweight alone. The equation:

Men: 66 + (13.7 x Weight in kg) + (5 x Height in cm) – (6.8 x Age in years)

Women: 655 + (9.6 x Weight in kg) + (1.8 x Height in cm) – (4.7 x Age in years)

*Pounds into Kilograms: Divide the number of pounds by 2.2046, or
multiply by 0.4536

*Inches to Centimeters: Multiply the number of inches by 2.54

• To maintain your current weight, you simply
need to multiply your BMR by your Activity
Multiplier:

1. Sedentary = BMR x 1.2 (little or no exercise, desk job)

2. Lightly active = BMR x 1.375 (light exercise/sports, 1-3 days/wk)

3. Moderately active = BMR x 1.55 (moderate exercise/sports, 3-5
days/wk)

4. Very Active = BMR x 1.725 (hard exercise/sports, 6-7 days/wk)

5. Extra Active = BMR x 1.9 (hard, daily exercise/sports & physical job
or 2x/day training, i.e. marathon, contest, etc.)

The Harris Benedict Formula

Example:

To determine BMR:

• You are female

• You are 30 years old

• You are 5’6” tall (167.6 cm)

• You weigh 120 lbs. (54.5 kilos)

• Your BMR = 655 + 523 + 302 – 141 = 1339 calories/day

To determine Total Daily Energy Expenditure (TDEE), multiply
the BMR by the Activity Multiplier:

• Your BMR is 1339 calories/day

• Your activity level is moderately active

• Your activity factor is 1.55

• Your TDEE = 1.55 X 1339 = 2075 calories/day

Maintaining, Losing, and

Gaining Weight

• It’s all a matter of caloric input and output:

– To maintain your weight, you should remain at
your daily caloric maintenance level

– To lose weight, you need to reduce your
calories slightly below your maintenance level
or keep your calories the same and increase
your activity above your current level

– To gain weight, you need to increase your
calories above your maintenance level

Losing Weight

• If you are eating more calories than you expend,

you simply will not lose weight

• A negative calorie balance is essential to lose body

weight

• Being properly hydrated is important to obtaining

and maintaining a healthy body weight

Losing Weight

• Cutting 3500 calories/week (500 calories/day) can
lead to the loss of 1 pound/week

• This can be done through diet, exercise, or
preferably a combination of both

*Since the BMR equations do not factor in activity
levels, the focus is more on reducing total daily
calorie intake.

How Low is Too Low?

• Cutting calories too much slows down the metabolic rate
and can lead to loss of lean mass

• The most common guideline for calorie deficits for fat loss
is to reduce calories by at least 500 but not more than 1000
below your maintenance level

• The American College of Sports Medicine recommends
calorie levels never drop below 1200 per day for women or
1800 per day for men

• Reducing calories by 15-20% below TDEE is a good place
to start

Examples:

1.

• Your weight is 120 lbs.

• Your TDEE is 2033 calories

• Your calorie deficit to lose weight is 500 calories

• Your optimal caloric intake for weight loss is 2033
– 500 = 1533 calories/day

2.

• Your calorie deficit to lose weight is 20% of
TDEE (0.20 x 2033 = 406 calories)

• Your optimal caloric intake for weight loss is 2033
– 406 = 1627 calories/day

Gaining Weight

• To gain body weight and become more muscular,
you must consume more calories than you burn in
a day

• A positive calorie balance is necessary for weight
gain

• Provided you are participating in a weight training
program of a sufficient intensity, frequency, and
volume, the additional protein calories will be
used to create new muscle tissue

Gaining Weight

• A general guideline for a starting point for weight
gain is to add 300-500 calories per day onto your
TDEE

• An alternate method is to add an additional 15-
20% onto your TDEE

• Gradually increase your caloric intake—a sudden
increase in calories can lead to fat gain rather than
lean mass

Example:
• Your weight is 120 lbs.

• Your TDEE is 2033

• Your additional caloric requirement for

weight gain is + 15-20% = 305-406 calories

• Your optimal caloric intake for weight gain

is 2033 + 305-406 = 2338-2439 calories

How Long Will it Take?

• If you set a

goal

and have a plan, you can

determine how long it will take to reach that

goal

Some Scenarios…

• You are female

• You are 30 years old

• You weigh 140 lbs

• You are 5’6” tall (66 inches)

• You have set a goal to reach

130 lbs

• You have decided to cut your
calories by 500/day

• You exercise 1 hour a day, your
activity factor is 1.55

Step 1: Find your BMR

655 + (9.6 x 63.5) + (1.8 x 167.6) – (4.7 x 30) =

655 + 609.6 + 301.68 – 141 = 1425 calories/day

Step 2: Find your TDEE

1425 x 1.55 = 2208 calories/day

Step 3: Deduct your caloric deficit

2208 – 500 = 1708 calories/day

By deducting 500 calories/day, you will lose 1

pound every 7 days.

To reach your goal weight of 130 lbs, you need

to lose 10 pounds

7days/pound x 10 pounds = 70 days to reach

your goal!

• You are male

• You are 25 years old

• You weigh 190 lbs

• You are 6’0” tall (72 inches)

• You have set a goal to reach

175 lbs

• You have decided to cut

your calories by 500/day

• You exercise 1 hour a day,

your activity factor is 1.55

Step 1: Find your BMR

66 + (13.7 x 86.18) + (5 x 182.88) – (6.8 x 25)

66 + 1181 + 914.4 – 170 = 1991 calories/day

Step 2: Find your TDEE

1991 x 1.55 = 3086 calories/day

Step 3: Deduct your caloric deficit

3086 – 500 = 2586 calories/day

By deducting 500 calories/day, you will lose 1

pound every 7 days

To reach your goal weight of 175 lbs, you need

to lose 15 pounds

7days/pound x 15 pounds = 105 days to reach

your goal!

Exercise

• Weight loss – accentuate cardiovascular fitness,
strength training will help

• Weight gain – accentuate strength training,
cardiovascular is still important

The approximate Number of Calories that an average 150 –

pound person burns per hour at various activities

Exercise Calories Burned per hour

Sleeping………………………………80

Driving a car…………………………168

Walking 3 mph ………………………250

Swimming .5mph………………………300

Volleyball…………………………….350

Running 6 mph……………………….600

Biking (5 ½ mph)…………………….210

Gardening……………………………..220

Golf……………………………………250

Aerobics……………………………….445

Jogging…………………………………585

Walking 4.5mph……………………….436

• Setting Long- Range Goals

• Setting Working Goals

• Keeping a Planner

• The Payoff

Setting Fitness Goals

Healthy Weight-loss Tips

• Start your day with a good breakfast!

• Take a multi-vitamin/mineral at least once a day.

• Drink plenty of water

• Eat more raw fruits and vegetables.

• Decrease consumption of starches and simple sugars

• Eat less dinner

• Eat well at least 5 days each week, eat fairly well the other

2 days, eat what you really want 1 dinner each week, eat a

light dessert no more than twice per week.

• Snack on fruit, yogurt, pretzels, trail mix, cold veggies,

unbuttered popcorn, baked chips, crackers, etc.

• Eat mindfully!

Obtaining and Maintaining

Optimal Body Weight

Q & A