1. Balancing Caloric Intake and Expenditure

2. Caloric Intake
Caloric intake is the amount of calories (energy) consumed.
Calculate Your Recommended Daily Caloric Intake
Read the Activity Level Details
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3. Choose One: Sedentary – little or no exercise
Lightly Active – light exercise or sports 1-3 days per week
Moderately Active – moderate exercise or sports 3-5 days per week
Very Active – intense exercise or sports 6-7 days per week
Extra Active – very intense daily exercise or sports or twice a day physical training.

4. Basal Metabolic Rate
BMR – is the minimal amount of calories our bodies need to function at rest.
We need more than that amount of calories because we are not at rest all the time.

5. Caloric Expenditure
Caloric expenditure is the amount of calories used or expended.
Balancing Calories to Manage Weight

6. How many? How many calories do you think will be burned off?
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7. Finding Success in an Exercise Program
Having goals
Be flexible – have a plan for setbacks
Exercise with a friend
Change it up – variety in the types of exercise
Music

8. Physical Activity Plan
Monday
List activity and amount of time
Walk 45 minutes at a brisk pace
Calories burned
168 calories
Push-ups, curl-ups – 10 minutes
35 calories
Total Calories Burned
203 calories burned off

9. Ways to Increase Physical Activity
Walk or bike to the corner store or to a friend’s house.
Walk the dog.
Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.

10. Ways to Increase Physical Activity
Help plan family outings and vacations that include physical activity (hiking, backpacking, or swimming).
Join a recreational club that emphasizes physical activity.
On vacation, include walking, biking, running, and flying a kite.