Energy Balance

Question 1

Why do we need energy?

Answer 1

• Keep heart beating
• Provide energy stores
• Keep organs functioning
• Keep warm
• Chemical reactions to occur (muscles working)

Question 2

What are the measurements for energy in foods?

Answer 2

kcal (kilocalories)

kJ (kilojoules)

Question 3

Define BMR

Answer 3

Basal metabolic rate - minimum amount of energy needed to allow our body to perform all functions.

Question 4

What is the majority of our energy consumed used for?

Answer 4

70-75% of the energy we consume is used for bodily functions e.g. breathing, heart beat, respiring.

Question 5

What factors affect a person’s BMR?

Answer 5

• Age - reduction in muscle mass means as we get older BMR decreases.
• Gender - women have lower BMR than men.
• Genetics
• Exercise - regular exercise increases muscle increasing BMR
• Weight and height

Question 6

What is BMI and how is it calculated?

Answer 6

Body mass index, measurement which compares weight and height to measure obesity.
weight in kg/squared(height in m)

Question 7

What is your BMI if you are underweight?

Answer 7

<18.4

Question 8

What is your BMI if you are a healthy weight?

Answer 8

18.5-24.9

Question 9

What is your BMI if you are overweight?

Answer 9

25-29.9.

Question 10

What is your BMI if you are obese, clinically obese?

Answer 10

Obese - 30-39.9

Clinically obese - 40+

Question 11

What is PAL?

Answer 11

Physical Activity Level - measure of how active you are and how much exercise you get.

Question 12

In kcal what is 1g of carbohydrate equivalent to?

Answer 12

3.75 kcal

Question 13

In kcal what is 1g of fat equivalent to?

Answer 13

9 kcal

Question 14

In kcal what is 1g of protein equivalent to?

Answer 14

4 kcal

Question 15

What is the relationship between kcal and kJ?

Answer 15

1000kcal = 4184 kJ

Question 16

How is nutrient density calculated?

Answer 16

Divide the nutrients per 100g by the recommended daily allowance.

Question 17

What percentage of each energy store should you be getting?

Answer 17

15% Protein
50% carbs (max 11% from free sugars)
35% fat

Question 18

What are the main factors affecting an individuals energy requirements?

Answer 18

Gender
Age
Activity Levels
Health 
Pregnancy/lactation 
Size, weight and genetics