3.2.4 Energy Balance

• Energy balance refers to the relationship between energy intake and energy expenditure
• In a state of energy balance, energy intake equals energy expenditure
• Order the three states of energy balance based on their outcomes

  1️⃣ Weight maintenance

  2️⃣ Weight gain

  3️⃣ Weight loss
• An energy surplus occurs when energy intake exceeds energy expenditure
• An energy deficit leads to weight loss
• What is energy intake measured in?

  Calories or kilojoules
• Carbohydrates provide an average of 4 calories per 100g
• Proteins provide the same energy content as carbohydrates
• How many calories does fat provide per 100g?

  9 calories
• Fats provide 9 calories per 100g, which is equivalent to 37 kilojoules
• Energy balance is the relationship between energy intake and expenditure
• In positive energy balance, energy intake is less than energy expenditure

  False
• Carbohydrates provide an average of 4 calories per 100g
• Fats provide more than twice the energy of carbohydrates
• What are the three components of energy expenditure?

  BMR, activity, TEF
• Basal Metabolic Rate (BMR) accounts for 60-75% of total energy expenditure
• The Thermic Effect of Food (TEF) accounts for 10% of total energy expenditure
• What happens to excess energy in positive energy balance?

  Stored as fat
• Excess energy in positive energy balance is stored primarily as fat in adipose tissue
• Match the energy balance state with its outcomes:

  Positive ↔️ Weight gain

  Negative ↔️ Weight loss
• Order the components of energy expenditure by their percentage of total expenditure

  1️⃣ Basal Metabolic Rate (BMR)

  2️⃣ Activity Expenditure

  3️⃣ Thermic Effect of Food (TEF)
• Basal Metabolic Rate (BMR) is affected by age, gender, and muscle mass
• What does the body use for energy in negative energy balance?

  Stored fat
• In negative energy balance, energy expenditure exceeds energy intake
• What occurs during positive energy balance?

  Energy intake exceeds expenditure
• During positive energy balance, excess energy is stored primarily as fat
• Weight gain is a common outcome of positive energy balance.
• What is the key equation for positive energy balance?

  $\text{Energy Intake} > \text{Energy Expenditure} =$$\text{Fat Storage}$
• In negative energy balance, the body draws upon stored fat
• Weight loss is a common outcome of negative energy balance.
• What is the key equation for negative energy balance?

  \text{Energy Intake} < \text{Energy Expenditure} = \text{Fat Breakdown}</latex>
• Match the energy balance state with its outcome:

  Energy Balance ↔️ Weight maintenance

  Positive ↔️ Weight gain

  Negative ↔️ Weight loss
• Basal Metabolic Rate (BMR) accounts for 60-75% of total energy expenditure
• Genetics can influence a person's BMR and predisposition to weight gain or loss.
• What does Total Daily Energy Expenditure (TDEE) represent?

  Total energy used in a day
• Match the component of TDEE with its percentage:

  Basal Metabolic Rate (BMR) ↔️ 60-75%

  Activity Expenditure ↔️ 15-30%

  Thermic Effect of Food (TEF) ↔️ 10%
• The TDEE calculation formula is: $\text{TDEE} =$$\text{BMR} +$$\text{Activity Expenditure} +$$\text{TEF}$, where TEF stands for Thermic Effect of Food
• Age, gender, and muscle mass are factors that affect TDEE.
• What are the three states of energy balance?

  Energy balance, surplus, deficit
• Energy intake is measured in calories