Energy Budget and Body Composition

Caloric Intake There are three ways we burn calories  BMR – Basal metabolic rate  This is the amount of calories you burn just being alive  Heart beating, cells growing and dividing, etc.  Physical Activities  Using muscles in your body for exercise or movement  SDA – Specific Dynamic Action  Eating and digestion

ENERGY BUDGET Exercise 12

BEFORE WE GET STARTED………………………….. Make sure you have your total caloric intake for 3 consecutive days. Page 97 Make sure you have your daily activity breakdown for 3 consecutive days and they add up to 4320 minutes total. Page 98 If you do not have these measurements, raise your hand and I will give you some data to use.

BMR Procedure Page Record your height in feet/inches and your weight in pounds. 2. Use the first page of the handout on your desk to determine your body surface area. DO NOT WRITE ON THE HANDOUT. Get a ruler and place the left side of the ruler on your height (1 st column) and then line up the right side of the ruler with your weight (3 rd column). Then see where the ruler crosses over column 2, this number is your body surface area. Record this number. 3. Use the chart on page 100 to determine your BMR factor number by age and sex and record it. 4. Page 101 – Calculate your BMR 1. Body surface area x BMR constant (factor number) = Hourly BMR in calories. Round to the nearest tenth (ex = 456.6) 2. Hourly BMR x 24 = Daily BMR requirements 5. This tells you how many calories you burn just being alive.

Physical Activity Procedure 2 Page Use your minutes of activity to fill in the chart. 1. Ex 2000 min. no activity, 200 min. heavy activity, etc. 2. Figure out your weight in kilograms. You can use the first page of your handout OR you can divide your weight by Enter your weight in kilograms all the way down the activity chart. 4. Multiply across to find out how many calories you burned mins heavy activity x 0.07cal/kg x 100kg = 1400 calories 5. Divide this number by 3 and it will tell you how many calories you burn a day through activity.

SDA/BMR Procedures 3 & 4 Page Get your BMR results from procedure 1 2. Get your physical activity expenditure from procedure 2 3. BMR + physical expenditure x 0.1 = SDA 4. This tells you how many calories you burn for digestion and metabolism of food. 5. Now, fill in the chart at the bottom of the page with the BMR from procedure 1, activity expenditure from procedure 2 and the SDA from procedure 2 and total them up. 6. This tells you how many calories you burn a day due to BMR (basil metabolic rate), physical activities, and SDA (specific dynamic action).

Daily Caloric Intake Procedure 5 Page Enter the number of calories you consumed over three days 2. Divide that number by 3 to get the average caloric intake in one day. 3. Now compare this number to your daily caloric expenditure results from procedure This will tell you if you are eating too many calories, too little calories, or just enough.

BODY COMPOSITION PAGE 105 Exercise 13

Ideal Weight Procedure 1 Page 105 Wrap finger from left hand around right wrist.  If your thumb and middle finger do not touch then you are large framed  If your thumb and middle finger overlap by less than ½ inch then you are medium framed.  If your thumb and middle finger overlap by more than ½ inch then you are small framed. Enter whether you are small, medium, large framed Use the chart on page 106 to determine what your ideal weight is for your frame and enter that number.

Your Actual vs. Ideal Weight Procedure 2 Page Measure your wrist, forearm (largest part), ankle, calf (largest part) in centimeters and record this in the chart. 2. Total up the measurements and add it to both charts on page If you are female, divide it by If you are male, divide it by Enter this number as your dividend in the chart 4. Square you dividend and enter that in the chart 5. Multiply your squared dividend by your height in centimeters. Use the handout for help. Enter this number in the chart. 6. Multiply the last number by This gives you your ideal weight. How does that compare with what the book says you should weigh?

Skinfold Measurements Procedure 3 Page Men – measure your ilium, abdomen, chest, and axilla 2. Women – measure your tricep, ilium, and abdomen 3. Take 3 measurements of each, enter in Table 14.3 and get the average measurement 4. Add all of your averages together Table Use the handouts on your desk to determine what your % body fat is and enter on page 109.

Waist to Hip Ratio Procedure 4 Page 110 We are not calculating your BMI, because it does not take several factors into account and is not very accurate. Find the WTH ratio section Measure your waist in inches Measure your hips at widest point in inches Divide waist by hip measurements Women with 0.8 or less and men with 0.95 or less have low risk for cardiovascular disease.