Physical Education and Health: Individual and Dual Sports

1
Total Energy Expenditure and Basal Metabolic Rate

Total Energy Expenditure and Basal Metabolic

Rate

Total Energy Expenditure

Total Energy expenditure is the amount of calories burned by the human
body in one day adjusted to the amount of activity (sedentary, moderate or
strenuous). It is calculated by adding 30% of the Basal Energy Expenditure
(BEE) calories to the BEE for sedentary activity. 50% of the BEE calories for
moderate activity and 100% of the calories for strenuous activity.

Course Module
 http://www.scymed.com/en/smnxdg/health101/srcalx/sr35350.htm

Basal Metabolic Rate (BMR)

Basal metabolic rate (BMR) is the amount of energy expended while at rest in
a neutrally temperate environment. Find out your BMR with this handy
calculator!
Basal metabolic rate (BMR) is the amount of energy expended while at rest in
a neutrally temperate environment, in the post-absorptive state (meaning
that the digestive system is inactive, which requires about twelve hours
of fasting).
The release of energy in this state is sufficient only for the functioning of the
vital organs, such as the heart, lungs, brain and the rest of the nervous
system, liver, kidneys, sex organs, muscles and skin. BMR decreases with age
and with the loss of lean body mass. Increasing muscle mass increases BMR.
http://www.bodybuilding.com/fun/bmr_calculator.htm
This calculator will determine how many calories you burn each day based
on your age, sex, height, weight and current level of activity. When selecting
your activity level use:
 Sedentary (little or no exercise)
 Lightly active (light exercise/sports 1-3 days/week)
 Moderatetely active (moderate exercise/sports 3-5 days/week)
 Very active (hard exercise/sports 6-7 days a week)
 Physical Education and Health: Individual and Dual Sports
3
Total Energy Expenditure and Basal Metabolic Rate

 Extremely active (very hard exercise/sports & physical job or 2x

training)
This is referred to as your basal metabolic rate or BMR calculation and tells
you: How Many Calories Do I Burn a Day?
The BMR Calculator
You use energy no matter what you're doing, even when sleeping. The BMR
Calculator will calculate your Basal Metabolic Rate (BMR); the number of
calories you'd burn if you stayed motionless for a day. Many people ask us
"how many calories do I need each day", and the BMR calculator is a great
place to start. This will be the minimum number of calories you should eat on
a daily basis.
If you've noticed that every year, it becomes harder to eat whatever you want
and stay slim, it is because your BMR decreases as you age. Likewise,
skipping meals in hopes of losing weight also lowers your BMR. However, a
regular routine of cardiovascular exercise can increase your BMR, improving
your health and fitness when your body's ability to burn energy gradually
slows down.
Your BMR
To really get how much time you should be exercising, you first have to look
at your basal metabolic rate, or BMR. This is the amount of energy (calories)
you burn at rest and which your body uses up just surviving. The basic rule of
thumb is that you absolutely must net at or above your BMR in terms of
caloric intake. This means that, when you subtract the amount of exercise
calories you’ve burned from your total calories for the day, the difference is
at least what your body needs to support fundamental physiological
processes.
Why BMR Matters
When you are trying to exercise and eat right to lose weight, netting at least
your BMR is non-negotiable because your body eventually will think you are
starving if caloric intake isn’t meeting energy requirements. As the body tries
to figure out how to deal with the perceived starvation, it can use stored
carbohydrates, fat or protein for energy sources. Protein is what makes up
lean muscle mass. Normally the body uses metabolizes muscle as a last
resort, but lean muscle tissue requires more calories than other tissue. The
body will metabolize muscle as a way of reducing the number of calories you
need per day. That’s hardly what someone looking to get ripped wants, and it
can be especially dangerous considering that one of the most vital organs of
the body—the heart—is a muscle. The heart actually can decrease in size,
slow and eventually fail. As your metabolism slows and you lose lean muscle,
it becomes harder and harder to eat “normal” amounts of calories without
gaining weight, simply because you’ve trained your body to make do with
less and to hang on to anything "extra."

Course Module
 American College of Sports Medicine Recommendations
The American College of Sports Medicine takes BMR requirements seriously
because of the potential dangers of insufficient caloric intake. Subsequently,
they endorse a minimum net daily caloric intake of 1,200 for women and
1,800 for men. Factors such as age and height affect the exact number of
calories a person needs per day however, so these numbers truly are only a
guide.
Considering that each person has a minimum BMR they have to
accommodate, ACSM also recognizes that it is not always possible to create
enormous caloric deficits while dieting. The ACSM recommendation is to aim
for a combined dietary and exercise deficit between 500 and 1,000 calories
per day, which translates to 1 to 2 pounds per week (3,500 calories makes
one pound). More than this drives net calories below BMR requirements in
most cases.

References
https://www.healthstatus.com/calculate/basal-metabolic-
rate#ixzz4VufL3exN