aihg BMR and Total Daily Energy You can estimate how much energy you need each d
ID: 94046 • Letter: A
Question
aihg BMR and Total Daily Energy You can estimate how much energy you need each day by riod of time, such as position table or computerized dietary assessment program toS r total food and beverage intake for a defined pe- such as 3 or 7 days. You can then use a food com- In estimate the your body age daily energy intake should represent how much energy you need to maintain your present weight. amount of energy you eat each day. Assuming that amount y weight is stable over this period of time, your aver- In Unfortunately, many studies of energy intake in humans have shown that dietary records estimating energy needs are not very accurate. Most studies show that people underestimate the amount of energy they eat by 10-30%. Overweight people tend to underestimate by an even higher margin, at the same Ii time overestimating the amount of activity they do. This means W that someone who really eats about 2,000 kcal/day may record eating only 1,400-1,800 kcal/day. So one reason many people are confused about their ability to lose weight is that they areh eating more than they realize. su e same In wo people ho A simpler and more accurate way to estimate your total daily energy needs is to calculate your BMR and then add the amount of energy you expend as a result of your activity level. Refer to the following example to learn how to do this. Because the energy cost for the thermic effect of food is very small, you don't need to include it in your cajculations. 1. Calculate your BMR. If you are a man, you will need to mul-r tiply your body weight in kilograms by 1 kcal per kilogram body weight per hour. Assuming you weigh 175 pounds, your body weight in kilograms is 175 lb / 2.2 lb/kg 79.5 kg. Next, multiply your weight in kilograms by 1 kcal per kilogram body welght per hour 1 kcal/kg body weight/hour × 79.5 kg 79.5 kcal/hour Calculate your BMR for the total day (24 hours): Th 95 79.5 kcal/hour x 24 hours/day - 1,909 kcal/day Qf you are a woman, mulíply your body weight in kg by Ca 0.9 kcal/kg body weight/hour.) ma 2. Estimate your activity leivel by selecting the description that most closely fits your general lifestyle. The energy cost of ac- tivities is expressed as a percentage of your BMR. Refer to the values in the following table when estimating your own energy output. or Men Women 25-40% 25-35% Assa quir bala Sedentary/inactive Involves mostly sitting, driving, or very low levels of activity Lightly Active Involves a lot of sitting; may also in- volve some walking, moving around, and light lifting 50-70% 40-60%Explanation / Answer
Answer:
All the below calculations are based on Men of weight 172 lb
1) For BMR calculation:
Weight lb to Kg - divide by 2.2 = 172 / 2.2 = 78.2 Kg
Multiply body weight in Kg by 1KCal per Kg body weight per Hour =
BMR/hr for 78.2 Kg = 78.2 x 1 ((1 for men) = 78.2 KCal/hr
BMR / day = 78.2 x 24 Kcal / day = 1876 KCal/day
2) Estimate Activity level
For a men with Heavily Active lifestyle the activity level is 90-120%
3) Multiple BMR by lower and higher percentage values of activity level
For Heavily active lifestyle
BMR x lower range of activity level = 1876 KCal/day * 90% = 1876 * 0.9 = 1688 KCal/day
BMR x higher range of activity level = 1876 KCal/day * 120% = 1876 * 1.20 = 2251 KCal/day
4) Calculate daily energy output:
BMR/day + lower range = 1876 KCal/day + 1688 KCal/day = 3564 KCal/day
BMR/day + upper range= 1876 KCal/day +2251 KCal/day = 4127 KCal/day
Therefore, to maintain present weight with heavy activity level, requires between 3564 and 4127 KCal/day to stay in energy balance.
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