Calorie • The amount of energy a food will provide your body with is measured in calories. • Depending on your intake and expenditure of calories you will lose or gain weight. • Consume more calories than you expend and you will gain weight. • Expend more calories than you consume and you will lose weight.
Basal Energy Expenditure • Basal energy is the amount of calories you would expend in 24 hours of complete bed rest. • It is the energy your body uses to perform all the functions you don’t control, such as breathing, digesting etc.
Men 5’10” tall +/- 20 cal for each inch off Weight/Expenditure 140/1550 160/1640 180/1730 200/1815 220/1900 Women 5’’6” tall +/- 20 for each inch off Weight/Expenditure 100/1225 120/1320 140/1400 160/1485 180/1575 Basal Energy Expenditure
Find your BMR • Basal Metabolic Rate (BMR) • Google “basal energy expenditure” • Choose the second result: metabolicsyndrome.about.com • Read the page and click on the KETV link
Counting Calories • In order to keep track of the calories you consume you must keep a good record of the foods you eat and the amounts. • Certain foods will have all the information listed on the packaging but others such as vegetables will not. • Using http://www.thecaloriecounter.com count how many calories you have consumed today.
Calorie Expenditure • Google “calorie counter” • Choose the second result http://www.nutribase.com/exercala.htm • Look at what activities you do and try to figure out what energy you are expending on top of your BMR
Assignment #1 • You are going to record what you eat and what you do to look at you diet and lifestyle. • Using the tools you have found today you will be able to determine if your weight will increase or decrease over time. • Energy Balance = Daily caloric intake – (BMR + Daily energy expenditure)
Assignment #1 • You are going to chart three (3) weekdays. • One pound of fat = 3500 calories • Your assignment will have a half page write up to explain what will happen to your weight if you continue to follow the routine you have found in the three days you charted.