Energy and Macro Requirements Flashcards
What is EAR?
Estimated Average Requirement
-the calories required by the 50th percentile, the median of the population
What is RNI?
Reference Nutrient Intake
- Meets the needs for 97.5% of a group
- Only highest 2.5% will not receive enough calories
What is the distribution of energy expenditure of adult population?
Higher amount of people are sedentary than extremely active so will skew the bell curve to the left.
What are the factors affecting energy requirements?
Body size & composition (FFM) Growth and ageing Food (DIT) Illness Hormones & Drugs
What is PAL?
Physical Activity Level
PAL = 1.4 (sedentary individuals) PAL = 2-3 (swimmers and runners)
How are energy requirements estimated?
1) Predict or measure basal (resting) energy expenditure
2) Multiply by activity factor (PAL)
Use Henry Equations
men 18-30 RMR = 16xweight(Kg) + 545kcals/day
women 18-30 RMR = 13.1xweight(Kg) + 558kcal/day
What are the dietary protein requirements?
-Required for growth and repair
RNI for sedentary subjects: 0.8g/kg/day
What is the scientific advisory committee recommendations on dietary CHO’s?
Total CHO intake should be maintained at approx 50% of total dietary energy
- No more than 5% from free sugars
- Diets with a high glycaemic index are associated with a greater risk of type 2 diabetes
- Daily intake fibre should be approx30g a day
What are the dietary fat recommendations?
<35% of total daily energy
- Saturated fats <11% of total energy (ideally 7%)
- Dietary cholesterol less than 300mg/day
- Less than 2% trans fats