What is your energy balance?
Before you start trying on weight loss, or any other purpose that is related to observing the right diet, you should know something about the energy balance of your body.
“Energy balance is the difference between the amount of energy obtained by the body in the form of digestible energy components of food and the amount of energy expended by the system at a given time” (Kozłowski et al. 1995).
Many people make the mistake of trying to adjust the caloricity of the diet to their needs, setting its parameters too low and starving unnecessarily. This may result in a well-known yo-yo effect, because the body will seek to balance the balance caused by the calorie deficit.
The daily amount of energy consumed = the daily amount of energy expended
Energy expended, consists of 3 parameters
1) basic metabolism (Basic Metabolism Rate – BMR)
2) thermal effect of food (digestion)
3) energy expenditure related to physical activity
BMR is just an indicator of basic metabolism. It shows how many calories your body is able to burn every day during rest (without doing any physical exercise). It is very important to determine the other parameters – which will show how much you really need calories during the day.
How do you calculate your daily BMR?
Multiply your weight in kg by 22 – for Women, 24 – for Men.
Example Woman 60 kg x 22 = 1320
At age over 20, subtract 2% for each decade, from the result. So, using the above example, a person measured – weighing 60 kg at the age of 40, will have – 4%
60 x 22 = 1320
4% of the number 1320 = 52.8
BMR = 1320 – 52.8 = 1267,2 or 1267
at the age of 50 BMR = 6% of the number 1320
at the age of 60, BMR = 8% of the number 1320
For men, 66.5 + 13.75 x body weight in kg + 5.0 x height in cm – 6.76 x age in years
For women, 655 + 9.56 x body weight in kg + 1.85 x height in cm – 4.68 x age in years
Ok, we’re halfway now. We have calculated the basic metabolism. However, to calculate your total energy requirement, multiply BMR by the physical activity rate – PAL. It is a number that determines the level of activity and physical effort in our daily lives. Without this calculation, the Diet Program can not be developed well.
Warning! remember the number that came out as your BMR, because you should never deliver fewer calories than it is. This will slow down your metabolism and cause yoY effect!
Several PAL values can be adopted
1,2 – for very low physical activity, i.e. people working mentally, not making any physical effort
1.4 – for people who are moderately active, they exercise 2-3 times a week, but not very intensively, their work requires medium traffic, eg. Moving to peripheral devices, i.e. Printers in the second room
1.6 – for people who are physically active, that is sports practicing at least 4 times a week or physically active
1.8 – or bigger is used for athletes or people who work very hard physically.
2 – for people who train professionally, extreme efforts,
Continuing our example
BMR is 1320 – 4% = 1267
the PAL indicator is 1.6, so
1267 * 1.6 = 2027,2 or 2027
A woman aged 40, weighing 60 kg, physically active, at least 4 times a week can consume 2027 kcal / day to maintain her previous weight.Posted on: October 17, 2018