You can estimate how much energy you need each day by recording your total food

Question

You can estimate how much energy you need each day by recording your total food and beverage intake for a defined of time, such as 3 or 7 days. You can then use a food composition position table or computerized dietary assessment program to estimate the amount of energy you eat each day. Assuming that your body weight is stable over this period of time, your average daily energy intake should represent how much energy you need to maintain your present weight. Unfortunately, many studies of energy intake in humans have shown that dietary records estimating energy needs are not very accurate. Most studies show that people underestimate the amount of energy they cat by 10 - 30%. Overweight people tend to underestimate by an even higher margin, at the same time overestimating the amount of activity they do. This means that someone who really eats about 2,000 kcal/day may record eating only 1, 400 - 1, 800 kcal/day. So one reason many people are confused about their ability to lose weight is that they are eating more than they realize. A simpler and more accurate way to estimate your total daily energy needs is to calculate your BMR and then add the amount of energy you expend as a result of your activity level. Refer to the following example to learn how to do this. Because the energy cost for the thermal effect of food is very small, you don't need to include it in your calculations. Calculate your BMR. If you are a man. you will need to multiply your body weight in kilograms by 1 kcal per kilogram body, weight per hour. Assuming you weigh 175 pounds your body weight in kilograms is 175 lb/22 lb/kg = 79.5 kg. Next, multiply your weight in kilograms by 1 kcal per kilogram body weight per hour: 1 kcal/kg body weight/hour times 79.5 kg = 79.5 kcal/hour Calculate your BMR for the total day (24 hours): 79.5 kcal/hour times 24 hours/day = 1, 909 kcal/day (If you are a woman, multiply your body weight in kg by 0.9 kcal/kg body weight/hour.) Estimate your activity level by selecting the description that most closely fits your general lifestyle. The energy cost of activities is expressed as a percentage of your BMR. Refer to the values in the following table when estimating your own

Explanation / Answer

Knowing your BMR can be useful if you are trying to gain or lose weight.

Calculaying BMR in human by:

Muffin-St. Jeor equation

P=(10*m/1kg) + (6.25*h/1cm) - (5.00*a/1year) + 5

P=total heat production

M=weight in kilograms

H=height in cm

A=age in years

S=constant +5 for male & -161 for female

Example:

M= 59 , h= 157.5 , a= 30 ,s= -161 for female

P = 1263.4 kcal/day

If this woman ate more than 1236 kcal in a day she would gain weight

But if she ate less than 1236 kcal in a single day she would lose weight..

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