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Energy Expenditure Worksheet, Chapter 14

Part I. Complete the questions in this section using the formula and information in part II on page 2. When a person has a BMI greater than 25 and a waist circumference of more than 40 inches in men or 35 inches in women, there is a greater risk of cardiovascular disease, Type 2 diabetes and hypertension. When BMI is below 18.5, it indicates underweight. 1) Calculate your Estimate of Energy Expenditure (also called TEE) using the formula provided identifying your current activity level. Show your work in Part 2. Compare your value with the online calculation found here. (http://globalrph.com/estimated_energy_requirement.htm) EER: My calculation was 2164.1 kcal/day The online calculation was 2243.6 kcal/day. I think the difference is accounted for in the different values used for physical activity level. 2) Calculate your BMR (Basal Metabolic Rate) using the formula provided without using the physical activity level. Now add in PA. Note which factor you use for activity BMR: 1343.6 BMR with PA: 2082.6 (factor: 1.55 for moderate exercise) 3) Calculate your Body Mass Index (BMI) using your height and weight. BMI: 22.3 4) Calculate your Waist to Hip ratio. (When measuring your waist and hip circumference use a measuring tape or improvise by using a string of known length.) WHR: .84 (moderate risk) 5.) (Optional) What was your percent body fat from the use of the hand held electrical impedance monitor? Percent body fat: _________N/A_____________ 6) Provide a written analysis/interpretation of your BMI, waist circumference and waist to hip ratio. Interpret and discuss results of the energy expenditure calculations. Include the following in your concluding statement: 

Interpret and discuss results of the energy expenditure calculations



What does your waist to hip ratio tell you in terms of fat distribution and disease risk?



How do the results of your BMI, percent body fat, and WHR compare to recommendations?



What is the most accurate method to determine body composition and which would you choose?

Energy Expenditure Worksheet, Chapter 14

My EER is based on my gender, height, weight, age, and amount of physical activity. It estimates the amount in energy intake needed to match daily use of energy (output). My EER is a suggestion of the amount of calories I must intake to match my use of energy daily. If I want to maintain my wait, I will meet this requirement. If I wanted to lose weight, I will lower my intake of calories but expend the same amount. The online calculator set my EER at about 80 more kcal/day, but this difference in calculation can be accounted for by the constant used for physical activity level. The constant (active) provided in this worksheet was slightly lower than the one used on the online calculator. Waist to hip ratios can define abdominal obesity. Using the waist circumference measurements, body fat distribution can be used to identify body shape (android or gynoid). The higher the calculation, then the more at risk an individual is for health issues, like CVD, insulin resistance, and other chronic diseases. My waist to hip ratio is . 84, so I am at a moderate risk for these chronic diseases associated with WHR. My BMI of 22.3 sets me in the healthy weight range of 18.6-24.9. My body fat percentage was not measured. My WHR defines me at the moderate health risk range. Of the three methods, body fat percentage is the most accurate. BMI is not a measurement of body fat percentage which defines an individual’s risk for chronic disease. I would use body fat percentage because it is the most accurate, unfortunately I did not get it measure in class.

Energy Expenditure Worksheet, Chapter 14

Part II. Reference formulas needed for calculations: 1.EER – Estimate of total Energy Expenditure for 24 hours The number of calories you need on a daily basis to maintain your current body weight is EER. It is made up of three components: 

Basal Metabolic Rate (BMR) – About 60 to 70 % of your body’s energy expenditure goes to body functions for your heart beat, respiration, and body temperature maintenance.



Physical Activity – About 20-30% of your body's total energy output is used for physical activity.



Energy for Digesting Food – A small portion (about 10%) your body’s energy output goes to digesting food.

· Female ·Age: 19

Convert height and weight to meters and kilograms

U.S. CUSTOMARY UNITS

METRIC UNITS

12 inches (in.) = 1 foot (ft)

1 inch (in.) = .0254 meters (m)

16 ounces (oz) = 1 pound (lb)

1 pound (lb) = .4536 kilograms (kg)

Height: 60 inches = height 1.524 m Weight: 114 pounds = weight 51.8 kg

ESTIMATED ENERGY REQUIREMENT (EER) FORMULA

MALE

EER = 662 - (9.53 * AGE(yr)) + PA * (15.91 * WT(kg) + 539.6

Energy Expenditure Worksheet, Chapter 14

* HT(m)) PHYSICAL ACTIVITY: Sedentary = 1.00 Low = 1.11 Active = 1.25 Very Active = 1.48

EER = 354 - (6.91 * AGE) + PA * (9.36 * WT + 726 * HT) PHYSICAL ACTIVITY: Sedentary = 1.00 FEMALE Low = 1.12 Active = 1.22 Very Active = 1.45

The physical activity level ranges from sedentary to very active: 

Sedentary includes only the light physical activity associated with typical day-to-day life.



Low Active includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.



Active includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical dayto-day life. This corresponds to a minimum of 60 minutes of at least moderate intensity physical activity.



Very Active is an elite athlete in training.

2.BMR- Estimate of Basal Metabolic Rate. requirement needed to sustain life in a resting individual.

This is minimum caloric

Energy Expenditure Worksheet, Chapter 14

Harris Benedict Equation: 

BMR Calculation for Women : 655 + (4.35 * weight in pounds) + (4.7 * height in inches) – (4.7 * age in years)



BMR Calculation for Men: 66 + (6.23 * weight in pounds) + (12.7 * height in inches) – (6.76 * age in years)

Factoring Exercise into the BMR Equation

Daily Calories

Amount of exercise

Needed

Little to no exercise

BMR x 1.2

Light exercise (1 to 3 days per week)

BMR x1.375

Moderate exercise (3 to 5 days per week)

BMR x 1.55

Heavy exercise (6 to 7 days per week)

BMR x 1.725

Very heavy exercise (intense workouts twice per day)

3. BMI: Body Mass Index -

BMR x 1.9

provides a reliable indicator of body fatness

for most people

CALCULATE BMI: Metric - BMI = weight (kg) / height (m2) or kg / m2 English - BMI = lb / (in)

2

x 703

Calculate: Weight______/inches

2

x 703 = BMI__________________

A BMI of less than 18 means you are under weight.

Energy Expenditure Worksheet, Chapter 14

A BMI of less than 18.5 indicates you are thin for your height. A BMI between 18.6 and 24.9 indicates you are at a healthy weight. A BMI between 25 and 29.9 suggests you are overweight for your height. A BMI of 30 or greater indicates obesity. If you are obese, consider consulting a doctor or losing weight.

4. Waist to Hip Ratio Waist and hip measurements Use a tape measure to determine the circumference of your waist (at the umbilicus with stomach muscles relaxed) and your hip at the maximum width.

Circumference of waist: ____26_____

inches

Circumference of hips: _____31________ inches Waist/hip ratio = _____.84____

Reference Waist to Hip Ratio Chart

Male

Female

Health Risk Based Solely on WHR

0.95 or below

0.80 or below

Low Risk

0.96 to 1.0

0.81 to 0.85

Moderate Risk

1.0+

0.85+

High Risk

5. Percent Body Fat, (Optional) What was your percent body fat from the use of the hand held electrical impedance monitor?____________ How does that compare to average levels for your age and gender? http://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/

Energy Expenditure Worksheet, Chapter 14...