Recommendations and Guidelines for Caloric Intake and Expenditure

Question 1

Calorie (lower case c)

Answer 1

amount of heat energy required to raise 1 gram of water by 1°C.

Question 2

Resting metabolic rate (RMR)

Answer 2

amount of energy expended at rest.

Question 3

Thermic effect of food (TEF)

Answer 3

additional energy use for digestion; 6-10% of total energy expenditure.

Question 4

Energy expended during physical activity

Answer 4

around 20% of total energy expenditure.

Question 5

recommendation for protein intake

Answer 5

4 calories per gram
• Sedentary adults: 0.8 g/kg/day (0.4 g/lb/day)
• Strength athletes: 1.2-1.7 g/kg/day (0.5-0.8
g/lb/day)
• Endurance athletes: 1.2-1.4 g/kg/day (0.5-0.6
g/lb/day)
• 10-35% of diet

Question 6

recommendation for carbohydrate intake

Answer 6

4 calories per gram
• 6-10 g/kg/day
• 25-38g from fiber
• 45-65% of diet

Question 7

recommendation for fat intake

Answer 7

9 calories per gram
• Should be 20-35% of
total food intake
• High polyunsaturated-
to-saturated ratio is desirable.

Question 8

Using carbs for performance:

Answer 8

Eat a high-carb meal 2-4 hours before exercise.
)
Eat 30-60g every hour during exercise lasting more than 60min.
)
Eat 1.5g/kg body weight 30min after exercise to maximize glycogen
replenishment.