Energy Expenditure
The Harris-Benedict Equation (definition, not formula)
a method used to estimate an individual’s Basal Metabolic Rate (BMR) and daily kilocalorie requirements
Little to no Exercise
BMR x 1.2
Kcal/h (formula)
EE = Ainsworth MET x weight (kg) x 1h
Caloric Deficit
Energy Expenditure > Energy Intake
Calculating BMR in Men
( 10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
Light exercise (1-3 days per week)
BMR x 1.375
Kcal/min (formula)
EE = (Ainsworth MET x weight (kg) x 1h) / 60
Energy Expenditure < Energy Intake
Caloric Surplus
Calculating BMR in Women
( 10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
Moderate exercise (3-5 days per week)
BMR x 1.55
Kcal training
EE = (Kcal/min) x minutes of training
Maintenance
Energy Expenditure = Energy Intake
Factors Influencing Energy Expenditure (6 examples)
Body size/composition, Age, Genetics, Diet, Physical Activity, Environment
Heavy exercise (6-7 days per week)
BMR x 1.725
The main macros to consider when talking about Recommended Intake, and their values
Carbohydrates, Protein, Fat
Bad maintenance goal
Difference of 15% or more between energy expenditure and energy intake
Energy expenditure (EE) refers to the amount of energy the body uses to function and perform activities. It's a crucial factor in understanding metabolism and weight management
Very heavy exercise (twice per day, extra heavy workouts)
BMR x 1.9
Other considerations/factors to consider when thinking about Recommended Intake
Hydration, Electrolytes, Individual needs, Professional consult
Difference of 5% or less between energy expenditure and energy intake
Good