Energy Balance: Beyond Energy In & Energy Out

Question 1

Energy Use

Answer 1

Energy is used for everything: talking, sleeping, writing, breathing, etc

Question 2

Measuring Energy

Answer 2

Calories measure energy in food:
Carbs: 4 kcal/g
Protein: 4 kcal/g
Fat: 9 kcal/g

Question 3

Nutrient Density:

Answer 3

Ratio of nutrients to calories. Nutrient-dense foods have lots of nutrients for fewer calories.

Question 4

Energy Balance

Answer 4

Energy In vs. Energy Out: It’s not just a simple equation.

Question 4

Empty Calories

Answer 4

Foods that provide energy but little nutrition (like sugary snacks).

Question 5

Energy Out

Answer 5

Basal Metabolic Rate (BMR): Energy used for basic functions (sleeping, breathing).

Affected by:
Sex: Males often have a higher BMR due to more muscle.
Size: Bigger people burn more calories.
Age: Younger people typically have a higher BMR.

Question 5

Energy In

Answer 5

Negative Energy Balance: Eating fewer calories than you burn leads to weight loss.

Positive Energy Balance: Eating more calories than you burn leads to weight gain.

Question 6

Physical Activity:

Answer 6

Sedentary (low activity)
Moderately active (walking, yoga)
Very active (running, sports)

Question 7

Thermic Effect of Food:

Answer 7

Energy used for digestion and metabolism.

Question 8

Irony in Dieting

Answer 8

When losing weight, a bigger person may initially lose weight but then plateau due to a decrease in BMR.

Caloric Restriction Issue: Not eating enough can reduce the energy available to burn, making weight loss difficult.

Question 9

Energy Breakdown

Answer 9

60-65% of energy out = BMR
25-35% = Physical Activity
10% = Thermic Effect of Food

Conclusion
Eating quality, nutrient-dense foods is better than just restricting calories.