UNIVERSITY Energy Intake Assessment Starting from a place of maintenance The Lesson •TDEE (total daily energy expenditure) •Why Maintain? •Tracking Your Food Intake •Finding Maintenance Calories •Estimating Maintenance Calories •Tracking NEAT •Tracking Cardio and Resistance Training •Know your Energy Intake and Output Components of TDEE Total Daily Energy Expenditure BMR 5% NEAT 10% TEF 15% TEA 70% Why Know Your Maintenance TDEE? •Manipulate Body Composition Accurately •Time Oriented Goals •Understand Body Homeostasis •Understand Adaptative Thermogenesis Tracking Foods For Energy and Macro Intake •Accuracy, Consistency, Flexibility, Adherence •Strict Meal Plans •Macros •Food Avoidance •Food tracking Applications: MyFitnessPal App •Excel Spreadsheets (see attached) Measuring Foods LETS HEAD TO THE KITCHEN! Finding Your Maintenance •Track Calories and macros for weeks and calculate you daily average •Track body weight for weeks •Subtract the week average from the week average •This will tell you if you are gaining and losing weight •1lb = 3500kcal, multiply your weight difference by 3500 and divide by days per week to get you daily surplus or deficit you are in •Add this amount to your daily calorie average and you get maintenance calories Tracking Based Calculation Sample Math: • I lost 0.8lbs over one week, which is equivalent to 2800kcal (0.8 x 3500kcal) • 2800kcal divided by days per week = 400kcal • My daily average calorie intake for the 14 days was 2300kcal • To get maintenance: 400kcal +2300kcal = 2700kcal Quick Maintenance Calorie Estimation •BMR= 10 x body weight (lbs) •Example: 10 x 200lbs = 2000kcal •Multiple BMR x Activity Factor ACTIVITY LIFESTYLE & TRAINING FREQUENCY FACTOR Sedentary plus 3-6 days of weight lifting 1.3 – 1.6 Lightly active plus 3-6 days of weight 1.5 – 1.8 lifting Active plus 3-6 days of weight lifting 1.7 – 2.0 Very active plus 3-6 days of weight 1.9 – 2.2 lifting • 2000Kcal x 1.3 = 2600kcal Tracking NEAT •Non Exercise Activity Thermogenesis •Largest variable factor depending on activity level (200-2000kcal) •Steps Counter (pedometer) Cost effective and easy •2000 steps = ~1mile = ~100kcal •Tool to manipulate energy expenditure •Monitor for decreased expenditure Energy Expenditure Cardio and Resistance Training •Track Heart Rate During Cardio •http://www.shapesense.com/fitnessexercise/calculators/heart-rate-basedcalorie-burn-calculator.shtml •Know your calorie expenditure per minute •Resistance Training Tracking Your Physique Data • TDEE • You should know your calorie intake, macros, step count and heart rate during cardio • Ability to manipulate body weight • Now adjust towards your goals • 3500kcal = pound of fat • 2500kcal = pound of muscle Baseline 240 5'7" weight: height estimated body fat 13 total body fat lbs 31 chest 129.5 L arm 60 R arm 59.8 2" above 87.2 At naval 90.2 2" below 92.4 Hips 106.7 L thigh 73.6 R thigh 73.2 caliper glute caliper lower back 15 weekly wt change: 0.8lbs Average Calorie intake 2300kcal 225c/275 p/40f Macros: Step count 3000 Cardio duration 30 Daily average minutes ... 129 .5 L arm 60 R arm 59.8 2" above 87 .2 At naval 90 .2 2" below 92. 4 Hips 106.7 L thigh 73.6 R thigh 73 .2 caliper glute caliper lower back 15 weekly wt change: 0.8lbs Average Calorie intake 23 00kcal... equivalent to 28 00kcal (0.8 x 3500kcal) • 28 00kcal divided by days per week = 400kcal • My daily average calorie intake for the 14 days was 23 00kcal • To get maintenance: 400kcal +23 00kcal = 27 00kcal... activity level (20 0 -20 00kcal) •Steps Counter (pedometer) Cost effective and easy ? ?20 00 steps = ~1mile = ~100kcal •Tool to manipulate energy expenditure •Monitor for decreased expenditure Energy Expenditure