Dietary quantity

Question 1

Total daily energy expenditure

Answer 1

made up of resting metabolic rate (60-75%),
Thermic effect of food (10%),
thermic effect of physical activity (15-30%)

Question 2

Resting metabolic rate (RMR)

Answer 2

The guidelines from the NHS and the EARs are only an estimate of what people require on average. Some individuals will need more energy and some may need less depending on their size, muscle mass and activity levels.
RMR is the amount of calories required per day to function in a rested state.

Question 3

IS RMR THE SAME AS BMR?

Answer 3

BMR is slightly less than RMR as it is defined as the amount of the calories required each day to enable essential bodily functions to take place. When accurately measured in a laboratory it is measured just after waking whilst lying down in a dark room, and in a fasted state, with no food being con-sumed for 12 hours. This ensures the digestive system is inactive.

RMR when measured in a lab will be calculated 3-4 hours after a light meal, so RMR includes BMR and the calories required by the body to function when resting. It will be slightly higher than BMR as the digestive system may be slightly active as the person will have been awake for a while and may be seated rather than lying.

Question 4

BMR equation

Answer 4

BMR (kcals) = Bodyweight (KG) x 25
e.g. if an individual weighs 80kg, their BMR will be 25 x 80 = 2125, so this individual requires 2125 calories per day to provide the appropriate amount of energy for its body to carry out its essential bodily functions.

Question 5

Thermic effect of food (TEF)

Answer 5

PROTEIN - Has the greatest thermic effect, for example nearly 25% of a pure protein meal will be accounted for through the thermic effect that it creates.

CARBOHYDRATE - Exert a milder thermic effect than proteins

FAT S- Exerts the least having only a minimal thermic effect

Question 6

THERMIC EFFECT OF ACTIVITY (TEA)

Answer 6

To calculate an estimate of daily calorie needs depending on activity levels you can use the following calculations,

Sedentary (includes only light activities associated with day-to-day life) BMR x 1.2

Moderately active (in addition to light activities, this includes exercise such as walking for 30-60 minutes at average walking pace, around 3 4mph) BMR x 1.5

Very active (In addition to light activities, a minimum of 60 minutes of intense activity per day) BMR x 2

Question 7

Calories burned by activity

Answer 7

House keeping = 3.5 calories expended per hour per kg bodyweight
Bicycling (10-11.9mph, light effort) = 6.8 calories expended per hour per kg bodyweight
Squash = 7.3 calories expended per hour per kg bodyweight
Table tennis = 4.0 calories expended per hour per kg bodyweight
Walking (3.5mph) = 5.3 calories expended per hour per kg bodyweight
Swimming (slow crawl (light/moderate effort) = 5.8 calories expended per hour per kg bodyweight
Jogging (6mph 10min/mile) = 9.8 calories expended per hour per kg bodyweight
Running (7.5mph, 8mins/mile) =11.5 calories expended per hour per kg bodyweight

Question 8

Jogging calories equation

Answer 8

Jogging at 6mph (10min miles) will burn 9.8 calories per kg of bodyweight per hour, so for example if a 70kg individual jogged at 10min miles for an hour how many calories would they burn?To work this out you simply multiple 70 x 9.8 giving you a total number of calories of 686 for the hour