1. The objective of this assignment is to determine your own state of energy balance for a typical 24 hours. You will need to record your physical activity (leisure, sport, household, school) and food intake for a TYPICAL 24 hour period. It is ideal to complete the assignment when you are ready to record this information in a 24 hour period as attempting to recollect activity and food intake several days later will affect the accuracy of your results.

Read through the assignment before you begin.

Total energy need is determined by:
- resting metabolic rate (RMR), sometimes called basal metabolic rate (BMR)
- physical activity
- dietary induced thermogenesis (DIT), formally known as thermic effect of food

1. a. Rough estimate of basal metabolism:

Multiply your body weight (in kilograms) by 1 Kcal (for men) and 0.9 Kcal (for women) to get your basal metabolic rate per hour. For a one day estimate, multiply the hourly rate by 24 hrs/day. Show your work.

Remember lb to kg conversion = lb/2.2 = kg

2. b. Harris-Benedict Formula:

For WOMEN: BMR = 665 + (9.6 x wt. in kg) + (1.8 x ht. in cm) - (4.7 x age in yr.)

For MEN: BMR = 66 + (13.7 x wt. in kg) + (5 x ht. in cm) - (6.8 x age in yr.)

Show your work.

3. c. Factors affecting RMR:

A number of factors affect resting metabolic rate. List 5 factors and explain whether the effect increases or decreases RMR.

2. Calculation of Physical Activity Energy Expenditure:

Select a typical 24 hr period. Using Form 1, keep a diary of your activities and record the length of time you spent at various energy levels. Table 2 lists energy levels and their energy cost. Be sure to account for a full 24 hrs (1440 minutes total). Be careful not to overestimate the energy levels of your activities. Remember, the calories you expend, depends on the extent and intensity of your muscular movements (see Table 2), not on how "busy" you feel or how tired you get performing them.

Add the minutes you spend at each energy level to reach totals at the bottom of Form 2. You have now calculated the total energy expended in a typical day for physical activity. Enter your number below:

Physical Activity Energy Expenditure _______________ Kcal/day

3. Dietary Induced Thermogenesis (DIT):

A certain amount of energy is expended in the digestion and absorption of food. This increased heat production as the result of ingestion of food is known as DIT. *Use the Harris-Benedict Formula for BMR.

Dietary Induced Thermogenesis = (BMR + Physical Activity Energy Expenditure) x 0.10 (show your work)

= ___________________ Kcal/day

4. Total Energy Output

Add up your calculations from each question below for a total caloric expenditure for the day. If you are pregnant or lactating, add the additional kcals listed.

Calculated total Energy Expenditures

BMR (#1b) ______________ Kcal/day
Physical Activity Energy Expenditure (#2) ______________ Kcal/day
DIT (#3) ______________ Kcal/day
Pregnancy (300 kcal) ______________ Kcal/day
Lactation (500 kcal) ______________ Kcal/day
TOTAL ______________ Kcal/day

5. Calculation of Energy (kcal) Intake:

We know what your estimated kcal expenditure is; now we want to compare this to your estimated kcal intake for the same day and gain some information about your macronutrient breakdown. For the same 24 hour period you recorded your activity levels, record your food intake in the 1-Day Food Record provided (see pg 9).

To start analyzing your food intake, create a profile at www.eatracker.ca by clicking on Analyze Your Food > Sign up here. Follow the steps to complete My Details under My Profile tab. You do not need to enter information about your goals or activity. To create a Daily Menu for your 1-Day food intake click on the My Food tab and begin entering all the food and beverages you consumed. Be honest with the food intake you report in the 1-Day Food Record and online! Some foods you consumed may not be listed in Eatracker, in which case you may have to find a close substitute. Don't forget to include beverages and condiments, and if a recipe was used, do your best to break down the contents per serving if the item is not listed in Eatracker. To answer the following questions, click on Nutrients and Calories in the left hand column.

Based on your Eating Feedback:

a.) What is your 1-day energy (kcal) intake? ________________ kcal

b.) What is your Estimated Energy Requirement (EER)? _______________ kcal

c.) What is Estimated Energy Requirement (EER)? Define.

d.) What is your energy (kcal) from protein, fat, carbohydrates and alcohol?

SUMMARY SHEET

Age___________

Height _____________

Weight (lbs) ______________ (estimate if you are unsure)

Your calculated Total Energy Expenditure ________________ Kcal/day (question #4)

Your calculated Energy Intake ___________________ Kcal/day (question 5 a.)

Compare your energy intake to your total energy expenditure. What is the state of your energy balance?

Positive (Intake > expenditure)
(Highlight one) Or
Negative (Expenditure > intake)

Compare your calculated state of energy balance (+ or -) to your current weight status (are you gaining, losing, or maintaining your weight?)

Does your computed state of energy balance accurately describe your current weight status? Why or why not? Explain your answer.