Counting CaloriesCounting Calories

CalorieCalorie

►The amount of energy a food will provide The amount of energy a food will provide your body with is measured in calories.your body with is measured in calories.

►Depending on your intake and Depending on your intake and expenditure of calories you will lose or expenditure of calories you will lose or gain weight.gain weight.

►Consume more calories than you expend Consume more calories than you expend and you will gain weight.and you will gain weight.

►Expend more calories than you consume Expend more calories than you consume and you will lose weight.and you will lose weight.

Basal Energy ExpenditureBasal Energy Expenditure

►Basal energy is the amount of calories Basal energy is the amount of calories you would expend in 24 hours of you would expend in 24 hours of complete bed rest.complete bed rest.

► It is the energy your body uses to It is the energy your body uses to perform all the functions you don’t perform all the functions you don’t control, such as breathing, digesting control, such as breathing, digesting etc.etc.

Basal Energy ExpenditureBasal Energy Expenditure

►Men 5’10” tall +/- Men 5’10” tall +/- 20 cal for each inch 20 cal for each inch offoff

►Weight/ExpenditureWeight/Expenditure► 140/1550140/1550► 160/1640160/1640► 180/1730180/1730► 200/1815200/1815► 220/1900220/1900

►Women 5’’6” tall +/- Women 5’’6” tall +/- 20 for each inch off20 for each inch off

►Weight/ExpenditureWeight/Expenditure► 100/1225100/1225► 120/1320120/1320► 140/1400140/1400► 160/1485160/1485► 180/1575180/1575

Find your BMRFind your BMR

►Basal Metabolic Rate (BMR)Basal Metabolic Rate (BMR)►Google “basal energy expenditure”Google “basal energy expenditure”►Choose the second result: Choose the second result: metabolicsyndrome.about.commetabolicsyndrome.about.com

►Read the page and click on the KETV Read the page and click on the KETV linklink

Counting CaloriesCounting Calories

► In order to keep track of the calories you In order to keep track of the calories you consume you must keep a good record of consume you must keep a good record of the foods you eat and the amounts.the foods you eat and the amounts.

►Certain foods will have all the information Certain foods will have all the information listed on the packaging but others such listed on the packaging but others such as vegetables will not.as vegetables will not.

►Using Using http://www.thecaloriecounter.comhttp://www.thecaloriecounter.com count how many calories you have count how many calories you have consumed today.consumed today.

Calorie ExpenditureCalorie Expenditure

►Google “calorie counter”Google “calorie counter”►Choose the second result Choose the second result

http://www.nutribase.com/exercala.hthttp://www.nutribase.com/exercala.htmm

►Look at what activities you do and try Look at what activities you do and try to figure out what energy you are to figure out what energy you are expending on top of your BMRexpending on top of your BMR

Assignment #1Assignment #1

►You are going to record what you eat You are going to record what you eat and what you do to look at you diet and and what you do to look at you diet and lifestyle.lifestyle.

►Using the tools you have found today Using the tools you have found today you will be able to determine if your you will be able to determine if your weight will increase or decrease over weight will increase or decrease over time.time.

►Energy Balance = Daily caloric intake – Energy Balance = Daily caloric intake – (BMR + Daily energy expenditure)(BMR + Daily energy expenditure)

Assignment #1Assignment #1

►You are going to chart three (3) You are going to chart three (3) weekdays.weekdays.

►One pound of fat = 3500 caloriesOne pound of fat = 3500 calories►Your assignment will have a half page Your assignment will have a half page

write up to explain what will happen to write up to explain what will happen to your weight if you continue to follow your weight if you continue to follow the routine you have found in the the routine you have found in the three days you charted.three days you charted.