How energy requirement can be established

 How energy requirement can be established?

Nutrition biochemistry, acceptable macronutrients distribution range, Establishing Energy requirement,

Energy requirements are typically established based on a number of factors like age, sex, weight, height, and level of physical activity. This is done using scientific methods like direct and indirect calorimetry. Here's a breakdown:

1. Determine Basal Metabolic Rate (BMR):

The Basal Metabolic Rate (BMR) is the amount of energy expended while at rest in a neutrally temperate environment. In other words, it's the energy used by the body to perform basic functions like breathing, circulating blood, controlling body temperature, cell growth, brain and nerve function, and contraction of muscles.

BMR is usually calculated using the Harris-Benedict Equation:

For men: BMR = 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) - (5.677 * age in years)

For women: BMR = 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) - (4.330 * age in years)

2. Account for Physical Activity Level (PAL)

Physical Activity Level (PAL) is a way to express a person's daily physical activity as a number, and it's used to estimate an individual's total energy expenditure. Different activities have different PAL values. For example, sedentary lifestyle (little or no exercise) is 1.2, light activity (light exercise or sports 1-3 days a week) is 1.375, moderate activity (moderate exercise or sports 3-5 days a week) is 1.55, and so on.

To get the total daily energy expenditure (TDEE), multiply the BMR by the PAL.

TDEE = BMR * PAL

3. Consider Additional Factors:

Other factors such as stress, hormones, illness, and more can affect an individual's energy requirements.

4. Adjust for Goals:

Depending on the individual's goals (weight loss, muscle gain, maintain weight), the energy requirement may need to be adjusted. For weight loss, a common approach is to subtract 500 to 1000 calories per day from the TDEE. For weight gain, one might add 500 to 1000 calories per day.

5. Monitor and Adjust:

It's important to monitor progress and adjust the energy requirement as needed. Factors such as weight loss or gain, changes in physical activity level, and changes in health status can all affect energy requirements.

Remember, these equations provide estimates and they may not be accurate for all individuals, particularly those with extreme body compositions or medical conditions. Always consult with a healthcare professional or a registered dietitian when determining personal energy requirements.

 

How energy requirement can be calculated? 

What are the individual's specific goals (weight loss, muscle gain, maintenance)?

What is the individual's Basal Metabolic Rate (BMR)?