Understanding Energy Balance
=
– [
+
with Breezing for Android
]
Question: "How do I measure and
understand my energy balance?"
Foundation: Conservation of Energy
Use: Energy Balance Equation
Conservation of Energy:
The First Law
Antoine Lavoisier
1743-1794
1770s
Lavoisier famously engineered the first calorimeters in his
experiments, which led to the conclusion that energy is conserved
within a closed system.
Conservation of Energy leads to use of an
Energy Balance Equation
Energy Intake
=
Energy Expenditure
=
"Calories In"
+
Energy Storage
+
Metabolism
+ Activity
i) Fat: ~ 3,500 kCal/lb (0.5 kg)
ii) Glycogen: fast-acting reserves
iii) Structure: Connective Tissue
Energy Balance Equation – Food "Calories In"
Energy Intake
Track the calories in your diet.
Energy Balance Equation – Weight
Set your Weight Goal.
Energy Storage
Fuel: Fat & Glycogen
Structure: Connective Tissue
Energy Balance Equation – Calorie Burn
Energy Expenditure
Resting Metabolism +
Activity
(Lifestyle and
Exercise)
By measuring Resting Metabolism, you can confidently estimate Lifestyle &
Exercise Calories.
Total Expenditure – Resting Metabolism
Resting Metabolism
First, measure
your metabolism
while at rest.
Basal (BEE)
- Biochemical Work
- Heat loss
- Structure
+
Thermogenesis
- Posture
- Digestion
Total Expenditure – Resting Metabolism
Food +
Indirect Calorimetry
Relating consumption of: Food & O2
with production of: Waste, Heat, & CO2
Weir Equation*:
CO2
O2
+ Energy
H2O
Energy
(kCal/day)
Resting Metabolism (kCal/day) =
[3.9 (VO2) + 1.1 (VCO2)] x 1.44
VO2: consumed oxygen rate (mL/min)
VCO2: produced carbon dioxide rate (mL/min)
* Weir, J. B. D. (1949). "New Methods For Calculating Metabolic Rate With Special
Reference To Protein Metabolism." Journal Of Physiology-London 109(1-2): 1-9.
* Weir, J. B. D. (1990). "Nutrition Metabolism Classic - New Methods For
Calculating Metabolic-Rate With Special Reference To Protein-Metabolism."
Nutrition 6(3): 213-221.
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Total Expenditure – Activities
Lifestyle*
Second, set your
Goals for Activities
(Lifestyle & Exercise).
&
Exercise**
*Lifestyle: Sedentary, Lightly Active, and so on ... are all
coefficients (see next page) that multiply your
measured Resting Metabolism and is added to your
Caloric Balance.
**Exercise: Each exercise has a specific coefficient that
multiplies your measured Resting Metabolism and is
added to your Caloric Balance.
Total Expenditure – Lifestyle Activities
Lifestyle coefficient
Female
1.46
Choose your Lifestyle.
Male
Very Active 1.58
1.37
Active
1.48
1.27
Lightly
Active
1.38
1.17
Sedentary
1.27
Sedentary: Sitting most of the day (i.e., office work)
Lightly Active: Standing most of the day (i.e., nurse, sales, chef)
Active: Standing, lifting (i.e., indoor labor technician)
Very Active: Standing, intense lifting (i.e., outdoor construction)
*Source: (2010) Exercise physiology, McArdle, Katch & Katch.
Total Expenditure – Exercise Activities
Plan for Exercise
Running (5.2 mph): 9.0 times your Resting Metabolism
Weight Lifting: 6.0 times
Brisk Walking: 4.3 times
Swimming: 5.8 times
Spinning: 8.5 times
*Ainsworth, et al. 2011. Compendium of Physical Activities
Address: sites.google.com/site/compendiumofphysicalactivities/
Energy Balance Equation – Total Expenditure
Total Energy Expenditure
Resting Metabolism +
Lifestyle +
Exercise
*(Activities)
Resting Metabolism multiplied by Lifestyle coefficient, then added to Exercise is the
Total Energy Expenditure (TEE)
TEE = [Resting Metabolism x Lifestyle coefficient] + Exercise
Simplified Energy Balance Equation
=
Energy Balance
– [
= Energy In
+
–
Energy Out
]
Enter User Profile
Profile parameters that do not change much
and thus are not "tracked": age, height, sex,
and primary Job Type (Lifestyle).
Profile parameters, plus weight and
metabolism, are used to establish the
Norms and Job Type (Lifestyle) coefficient.
"Job Type" refers to Lifestyle, your typical daily
activity, and does not include Exercise!
Exercise is considered in another part of the
App!
(please wait to enter it there)
Sedentary: Sitting most of the day (office work) .
Lightly Active: Standing much of the day (indoor)
Active: Standing & lifting (indoor or outdoor)
Very Active: Standing & Intense lifting (outdoor)
..
.
.
Measure Metabolism
(tap) "Metabolism"
*Standard of care is to ensure repeatable
measurement conditions.
Choose the same time of day, preferably
early morning, before breakfast and
exercise (or 4 hours after a moderate meal
and/or exercise).
Results – Metabolism & Fat Burn Rate
Metabolism is determined by the Weir equation.
Normal, High, and Low in comparison to
data from populations of similar individuals.
Fat Burning Rate is determined from your nonprotein Respiratory Exchange Ratio (RER), also
known as Respiratory Quotient (RQ), as the rate
of CO2 production divided by rate of Oxygen
consumed.
Average is a ratio between 0.75 – 0.95
High is an RQ below 0.75
Low is above 0.95
*The body’s metabolic pathways of fat vs glucose
storage or oxidation reveal a real-time Fat Burning
Rate, which may also reflect, to an extent, the
proportion of fats to carbs in the Diet.
Set Goals – Weight, Calorie Change & Exercise
Set a reasonable Weight Goal
A Weight Goal that is below your Current Weight
results in a "Daily Calorie Deficit".
A Weight Goal above your Current Weight results
in a "Daily Calorie Surplus".
Manage your Calorie Change
Calories in Deficit are subtracted, resulting in a
lower "Food Calorie Goal". Calories in Surplus are
added, thus raising the Food Calorie Goal.
Set Goals – Weight, Calorie Change & Exercise
Set average Calorie Burn Goal (Exercise)
First, set an (average) Calorie Burn for each day
that you plan to exercise.
Next, choose the number of days per week that
you plan to exercise 
* In this example, 555 kcal/day x 3 exercise days = 1,665 kCal/week
Divided by 7 days in the week, this results in adding ~240 kCal to
your (daily) Food Calorie Goal. Build that muscle and stamina!
Set Goals – Food Calorie Goal
Food Calorie Goal
This is your targeted Daily intake.
It includes your Resting Metabolic Rate,
Lifestyle Calorie Burn, and Exercise Burn.
If you change any of your plans or targets, then
please reset your Food Calorie Goal by tapping
and following instructions.
*For examples: i) you decide to add one more
Exercise Day, or ii) predict you're burning less
as you improve your running efficiency.
Set Goals – Additional Exercise Specifics
Select a Day, Select an Exercise
Tap to select the day
Tap again to select an exercise type.
Exercise Types have MET values assigned, and these
are then multiplied by your most recent Metabolism
measurement (see below**) to give you an estimated
Duration (Time Column) to accomplish your Exercise
Calorie Burn Goal (see 2 slides earlier, 555 kcal/day).
Math for Exercise = Time(min.) x MET(intensity) x Metabolism(kcal/day) x Convert 1/60(hr/min.) x Convert 1/24(day/hr)
Share History – .csv download, email, or print
From the (left) Menu, tapping "Share"
automatically generates a CSV file in your
device storage Folder named Breezing
Data/Output.
Then, "Share Via Email" and "Share Via
Printer are available.
By E-mail, the exported files are:
i) screenshot of History, and
ii) .csv file with time-stamped results.
Each User can export, and open in PC
Apps: MS Excel, Word, Apple Sheets, etc.
Share History – .csv download, email, or print
By E-mail, the exported files are:
i) screenshot of Metabolism, and
ii) .csv file with time-stamped results.
The exported .csv can be opened in PC
Apps: MS Excel, Word, Apple Sheets, etc.
Share History – .csv download, email, or print
If Printing by WiFi (HP Deskjet 3050A, e.g.):
i) Prints via Wi-Fi or
ii) Creates .pdf
Summary
Get Calorie Tracking right with Breezing.
Use a Tablet to Measure & Plan Clients' daily: Calories IN vs OUT
a) Measure & track Metabolism (Resting Metabolic Rate or REE)
b) Set Weight Goal
c) Set Calorie Change (Deficit, Surplus, or no change, range of +/- 750
kcal/day)
d) Plan one week of Exercise Activities
i) Enter Activity, duration, and estimated kCal from measured Metabolism
ii) App then predicts number of minutes required to reach the goal
e) App auto-calculates Food Calorie Goal
Export – .csv file
.csv file name: (Name)DD-Mmm-YYYY HH.MM.SS.csv
This is the User's Profile Name followed by Date & Time
stamp). Example: David19-Jun-2017 11.10.01.csv
Export – .csv file
David19-Jun-2017 11.10.01.csv
Date: MM/DD/YYYY HH:MM
Note: Successfully Normal or Irregular Breathing patterns
Metabolism: Resting Energy Expenditure (measured)
Lifestyle Calories: Sedentary, or Light/Med/Very Active Energy Expenditure
Exercise Calories: Reported Exercise Energy Expenditure
Total Burn: TEE = (Lifestyle*REE) + Exercise (kCal/day)
Fat Burning Rate: The Quotient is VCO2 : VO2 unit-less, reported High/Avg/Low
Weight: Body mass at time of measurement (kg or lb)
Breath Frequency: (breaths per minute)
VO2/Kg: "Relative oxygen consumption rate" (mL/min per kg body mass)
Miscellaneous
Review the Compendium
1 MET represents the amount of energy the human body expends at
rest.
A MET rate of 2.0, for instance, indicates that during that time period,
the subject was expending twice their normal sedentary energy
(2*REE or 2*RMR)
What is a kCal (Calorie)?
A calorie ( 1 cal or 1 kcal ) is the amount of heat energy needed
to raise the temperature of one gram of water by one degree
Celsius from 14.5 °C to 15.5 °C at one atmosphere of pressure.
1 cal is the definition adopted by chemists, nutritionists, regulators
1 kcal is the definition adopted by physiologists, exercise scientists
1 Joule (J) is the definition adopted by the International Metric System
and it can be found in other countries such as England
1cal (1 kcal) = 4.2 Joules (J or kJ)
Example:
310 kJ * 1 kcal /4.2 kJ = 74 kcal
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Basic concepts to differentiate
• Calories are units of energy
• Energy is the capacity of producing work
• Work can be biochemical (biochemical
reactions sustaining basic physiological functions)
or physical (muscular activity)
• The biochemical reactions and muscular
activities produce heat
• This heat is measured in calories
Food +
O2
+ Heat +
Work
CO2 (chemical +
H2O muscular) +
Storage
Energy
(kCal/day)
•Food provides the fuel to produce energy (ATP
molecules), which we use to produce biochemical
work and muscular activities.
• The utilization of food is associated with oxygen
consumption and carbon dioxide production
 Combustion reaction
• The food (fuel) we do not use is stored as
energy in adipocyte tissue
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Why we can’t use equations to calculate REE ?
 An actual REE value (from
indirect calorimetry
measurement) can differ from an
estimated REE value (from the
Harris-Benedict calculation).
2490
64 kg
2290
2000 kCal/day
1890
1690
1640 kCal/day
1480 kCal/day
1490
A
520 kCal/day
REE (kCal/day)
2090
1290
1090
35
45
55
65 75
85
95
105
Weight (kg)
Plot from J. Arthur Harris and Francis G. Benedict, A Biometric Study of Human Basal Metabolism, Proc
Natl Acad Sci U S A. 1918 December; 4(12): 370–373.
Criscione, L. & Durr-Gross, M. Eating healthy and dying obese. Vitasanas GmbH,
http://www.vitasanas.ch, ISBN: 978-3-0033-02225-6 (2010).
 The results show that for people
of the same gender and weight
(e.g. men and 63 kg) the
difference in actual RMR values
can be as high as 520 kCal/day.
 If, for instance, subject A’s goal
is to maintain weight, and the
estimated REE (1640 kcal/day)
is higher than the body’s actual
REE (1480 kcal/day), a calorie
recommendation based on the
REE estimate will lead to weight
gain.
 Therefore, accurately
measuring REE is crucial in
establishing an effective
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weight management plan.