VIDEO
WHO, 2017
WHO, 2017
WHO, 2017
WHO, 2017
WHO, 2017
WHO, 2017
WHO, 2017
WHO, 2017
WHO, 2017
WHO, 2017
WHO, 2017
WHO, 2017
Body composition and energy
needs
Body composition (%, kg)?
Kg %
Protein
Water
Bone
Fat
Sex: men
Body weight: 70 kg
Body mass index (BMI) = Queteletov
index
BMI = body mass (kg) / height² (m²)
Example: BMI = 70 kg / (1.75 m2
) = 70 / 3.06 = 22.9
What is my BMI?
Table: The International Classification of adult
underweight, overweight and obesity according to BMI
Body Mass Index-for-Age, 2 to 20 Years
(Overweight and Obese)
WHR = waist-hip ratio
WHR = waist (cm) / hip (cm)
Not for a children!
“Apple-shaped”“Pear-shaped”
The National Institute of Diabetes,
Digestive and Kidney Diseases
(NIDDK) states that:
- women with waist–hip ratios of
more than 0.8, and
- men with more than 1.0,
are at increased health risk because of
their fat distribution.
2.3 kg fat
2.3 kg fat
Energy expenditure (EE)
Energy
1 J = 1W/s
1kJ = 1000 J
1 MJ = 1 000 000 J
1 kcal (kcal = Cal) = 4,184 kJ (~ 4,2 kJ)
1kJ = 0,239 kcal
• A small calorie (sympbol: cal) - 1cal is the
amount of energy required to raise one
gram of water by one degree Celsius.
• A large calorie (symbol: Cal, kcal) - 1Cal
is the amount of energy required to raise
one kilogram of water by one degree
Celsius.
Energy
Energy value of food
Gross energy of
food (heat of
combustion)
(kcal/g)
Carbohydrates 4.10
Fat 9.45
Protein 5.20
Alcohol 7.10
Metabolizable
energy
(kcal/g)
Carbohydrates 4.0
Fat 9.0
Protein 4.0
Alcohol 7.0
Energy value in food
Basal Metabolic Rate (BMR or BM)
“The minimum amount of energy required to
maintain vital functions in an organism at
complete rest, measured by the basal
metabolic rate in a fasting individual who is
awake and resting in a comfortably warm
environment.”
• 60 to 75% of the daily energy
Source: http://www.thefreedictionary.com/basal+metabolism
Harris–Benedict equatio
• method used to estimate an individual's basal metabolic rate (BMR)
and daily calorie requirements
Men
BM = 66 + (13,8 x weight (kg)) + (5 x height (cm)) – (6,8 x age (years))
Women
BM = 655 + (9,6 x weight (kg)) + (1,8 x height (cm)) – (4,7 x age (years))
What is your BMR?
Harris-Benedict Principle
Little to no exercise Daily calories needed = BMR x 1.2
Light exercise
(1–3 days per week)
Daily calories needed = BMR x 1.375
Moderate exercise
(3–5 days per week)
Daily calories needed = BMR x 1.55
Heavy exercise
(6–7 days per week)
Daily calories needed = BMR x 1.725
Very heavy exercise
(twice per day, extra heavy workouts)
Daily calories needed = BMR x 1.9
EE = BM x PAL
PAL Source: http://www.dukandiet.co.uk/en/756-this-months-file.html
1 Sleep and siesta, resting in a reclined
1.5 In a sitting position: resting, TV, computer, video games,
board games, reading, writing, office work,
sewing, using transport, mealtimes...
2.2 Standing up: getting washed and dressed, going around the house,
cooking, house work, shopping, laboratory work,
working as a sales assistant, driving machinery etc.
3 Women: walking, gardening or equivalent, gymnastics, yoga
Men: manual work when standing up and moderately intense
(e.g. chemical industry, carpentry, etc.)
3.5 Men: walking, gardening, work with high physical intensity
(e.g. building, plastering, car repairs etc.)
5 Sport, intense work (e.g. excavation work, work in forests etc.)
My Energy Expenditure
Activity BM factor Duration (h) Energy
expenditure
(kkal/kJ)
Sleeping
Learning
Walking
Watching TV
Running
…
Total
INTENSITY HEART RATE
(beat/min)
VO2
(l/min)
kcal/min MET*
Low 100 1 5 4.0
Moderate 135 2 10 8.1
High 170 3 15 12.2
Table: Physical Activity Level
*MET – Metabolic Equivalent of Task = 3.5 ml O2/kg/min)
* MET is defined as oxygen uptake in
ml/kg/min with one MET equal to the
oxygen cost of sitting quietly,
equivalent to 3.5 ml/kg/min.
17.1.2010
Walking (5.1 km/h)
Distance: 5.74 km
Time: 1h 7min
Energy Expenditure: 259 kcal
4,1 kcal/min
12.1.2010
Running (13.17 km/h)
Distance: 6.58 km
Time: 28min 53s
Energy Expenditure: 423 kcal
14,3 kcal/min
Activities Energy expenditure (kcal/h)
Walking 200 – 300
Dancing 200 – 400
Gymnastic 200 – 500
Cycling 250 – 700
Step aerobics 300 – 500
Swimming 300 – 700
Tenis 400 – 500
Running 600 – 900