Lab 9.1 Learn a Skill: Calculating Energy Balance and Setting Energy Goals

Lab 9.1 Learn a Skill: Calculating Energy Balance and Setting Energy Goals

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Date:

Name:

Instructor:

Section:

Materials: Calculator, access to Internet (optional)

Purpose: To learn how to calculate energy balance and set realistic goals for calorie intake and energy expenditure.

Directions: Complete the following sections.

SECTION I: CALCULATING BMR AND ENERGY EXPENDITURE

Your basal metabolic rate (BMR) is the rate at which you burn calories to sustain life functions at rest at a normal room temperature. Your activities, fitness level, stress level, and many other things will affect your BMR.

Calculate your BMR (the method shown here uses the Harris-Benedict formula):

Men

(1) BMR = 66 + (6.3 X weight in pounds) + (12.9 X height in inches) - (6.8 X age in years)

(2) BMR = 66 + () + () - ()

(3) BMR = Calories (Cal)

Women

(1) BMR = 655 + (4.3 X weight in pounds) + (4.7 X height in inches) - (4.7 X age in years)

(2) BMR = 655 + () + () - ()

(3) BMR = Calories (Cal)

Estimate your total energy expenditure (EE):

Total energy expenditure takes into account your amount of activity within a 24-hour period. You can calculate your energy expenditure by keeping an activity log and adding up the calories expended during any nonsleep time. To do this, use the physical activity tracking tool on the MyPyramid website ( Another way to estimate total energy expenditure is to use the following calculations. Choose your level of activity on average and use that formula to calculate your energy expenditure (EE).

If you are sedentary (little or no exercise):

EE =(BMR) X 1.2 = Calories (Cal)

If you are lightly active (light exercise/sports 1–3 days/week):

EE =(BMR) X 1.375 =Calories (Cal)

If you are moderately active (moderate exercise/sports 3–5 days/week):

EE =(BMR) X 1.55 =Calories (Cal)

If you are very active (hard exercise/sports 6–7 days/week):

EE =(BMR) X 1.725 =Calories (Cal)

If you are extra active (very hard daily exercise/sports & physical job or 2Xday training):

EE =(BMR) X 1.9 =Calories (Cal)

SECTION II: CALCULATING ENERGY BALANCE

Estimated calorie INTAKE

Calories (Cal)

Estimated calorie EXPENDITURE (EE from Section I)

Calories (Cal)

Subtract your EXPENDITURE (#2) from your INTAKE (#1) to get:

Out of balance calories = Calories (Cal)

SECTION III: TOOLS FOR YOUR WEIGHT MANAGEMENT PLAN

What was your caloric intake from your dietary analysis? What was your energy expenditure? What was your overall energy balance?

Energy balance (+/-200 Cal): You are supplying your body with its energy needs and maintaining current weight.

Negative energy balance (-201 Cal): You are expending more energy than you are eating and should be losing weight.

Positive energy balance (+201 Cal): You are eating more energy than you are expending and should be gaining weight.

Do you want or need to lose body fat? YES NO

What is your goal for your body fat percentage?

Complete the following calculations to figure out how many pounds of fat you need to lose in order to reach this goal:

Find your current fat weight:

(current weight, lb) X (current % body fat, expressed as a decimal) = current fat weight (lb)

Find your lean body mass

(LBM):(weight, lb) – (fat weight, lb) = LBM (lb)

Find your target body weight:

(LBM)  (1 – goal % body fat expressed as a decimal) = target body weight (lb)

Find the lb of fat loss needed to reach your body fat percentage goal:

(current weight, lb) – (target weight, lb) = fat loss needed (lb)

If you lose 1 pound of fat per week (500 Cal deficits per day), how many weeks will it take you to lose your desired fat weight?

Brainstorm ways that you can get to a -500 Calorie deficit per day through diet and exercise/activity changes.

DIET CHANGE (250 Cal) / ACTIVITY CHANGE (250 Cal)