Nutrition and Weight Management
Unit 9 – Energy balance
Lesson 9.2 – Calculating energy expenditure
Nutrition and Weight Management
Lesson 9.2 Calculating energy expenditure
Step 1 - Lesson objectives
In this lesson we’re going to find out how to calculate and analyse a client's activity
levels.
This lesson will enable you to:
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Calculate energy expenditure and understand why this is necessary
Understand the different factors that contribute to total energy expenditure
Calculate basal metabolic rate
Identify the methods available to gather information on energy expenditure
Analyse a client’s activity diary and estimate their total energy needs from
the diary
Estimate the energy needs of a client using BMR and PAL
This lesson involves some calculations, so you may find it useful to have a
calculator handy as you complete the lesson.
Step 2 - Introduction
During this lesson you’ll see how to calculate Phil and Lizzie’s basal metabolic rate
(BMR) per hour or 'calculated hourly rate'.
You’ll then need to calculate the number of kcal they used during each activity on
their activity diaries using a physical activity ratio (PAR) value.
PAR values and BMR help you to calculate the energy (kcal) used for different
activities.
You can also use physical activity level (PAL) tables from Report 41 to help you
estimate their daily kcal expenditure and energy needs in a day.
It will also be important to consider ways of increasing their energy expenditure
with small changes in general physical activity.
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Lesson 9.2 Calculating energy expenditure
Step 3 - Components of energy expenditure
As a Nutrition and Weight Management Advisor you’ll need to give your clients
accurate and reliable nutrition advice as well as be able to analyse their activity
levels. This will help you to consider both sides of the energy balance equation:
energy intake versus energy expenditure. There are three components to energy
expenditure:
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Basal metabolic rate
Thermogenesis
Physical activity
Each of these factors has a different contribution to the total calories a person
uses. The energy expenditure side of the energy balance equations can therefore
be written as follows:
Energy expenditure = Basal metabolic rate + thermogenesis + physical
activity
Step 4 - Basal metabolic rate
Basal metabolic rate or BMR is the energy required to maintain the body's normal
function. It will vary depending on your client’s gender, weight and age. In order to
calculate your client’s energy expenditure you first need to calculate their BMR.
Maintaining BMR
BMR is a measure of how much energy is expended by an individual who is at
rest. It contributes around 75% of the total energy expenditure and is determined
in part by the amount of lean tissue (muscle) in the body. The more lean tissue
your client has then the higher their BMR is likely to be. This is why it is so
important for clients to maintain muscle as much as possible to ensure they
maintain a significant BMR. Where muscle is lost, for example during extreme
starvation diets, then BMR will drop. This would ultimately mean a lower kcal
requirement.
Measuring BMR
BMR can only accurately be measured in a laboratory using specialised
equipment. Obviously this is not feasible to undertake with your clients, so you will
need to use an indirect calculation of BMR that will give you an estimated value.
Estimating BMR
You can estimate your client’s BMR as long as you know their body weight in
either lbs or kilograms. Bear in mind that this is only an estimation. The method
used to estimate BMR in kcal of the average healthy adult man and woman is the
Schofield equation which takes into account your client’s age, weight and gender.
The equations are very accurate for the average adult. However, they do not take
into account body composition and may therefore slightly underestimate the kcal
needs of the very lean and muscular clients. They may also overestimate the kcal
needs of the very obese.
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Step 5 - The Schofield Equation
The Schofield equations vary with differences in gender and age groups. Each
equation provides an approximate figure for how many kcal your client may use in
a 24-hour period at rest. If your client is a 27 year old man who weighs 84 kg then
the equation you would use to calculate his BMR is:
15.1 x W + 692
Since his weight is 84 kg the equation can be rewritten as:
15.1 x 84 + 692
1268.4 + 692 = 1960.4 kcal/day
The clients estimated BMR before any activity is therefore 1,960 kcal/day.
Step 6 - Phil’s BMR
Let’s now see if you can calculate Phil’s BMR. Phil is 52 years old and weighs 92.5
kg. Use the table to calculate how many kcal/day Phil may use before any activity.
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1,613 kcal/day
1,800 kcal/day
1,842 kcal/day
1,961 kcal/day
Feedback: Phil’s estimated BMR before any activity is 1,937 kcal/day. As Phil is
aged 52 and male, we use 11.5 x W + 873 for BMR male. His weight is 92.5 kg, so
if we put that into the Schofield equation we get:
11.5 x 92.5 + 873
1,063.8 + 873 = 1,937 kcal/day
Step 7 - Lizzie’s BMR
Now try calculating Lizzie’s BMR. Lizzie is 29 years old and weighs 63 kg. Use the
table to calculate how many kcal/day Lizzie may use before any activity.
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Lesson 9.2 Calculating energy expenditure
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1,369 kcal/day
1,491 cal/day
1,613 kcal/day
1,778 kcal/day
Feedback: Lizzie’s estimated BMR before any activity is 1,419 kcal/day. As Lizzie
is aged 29 and female, we use 14.8 x W + 487 for BMR. Her weight is 63 kg, so if
we put that into the Schofield equation we get:
14.8 x 63 + 487
932.4 + 487 = 1,419 kcal/day
Step 8 - Factors that affect BMR
When you have calculated BMR for a range of clients you will notice that BMR
tends to decline with age. Your clients gradually lose lean tissue (muscle) with
increased age unless they do activities that maintain or improve muscle.
You’ll also note that women have a lower BMR than men of the same age and
weight. This is due to men tending to have greater lean tissue compared to
women.
The greater the weight your client carries, the higher their BMR will be as the body
has to work harder to carry the additional weight around.
Step 9 - Thermogenesis
Let’s return to our energy expenditure equation.
Energy expenditure = Basal metabolic rate + thermogenesis + physical activity
Having looked at BMR the next part of the energy expenditure equation that you’ll
need to consider is thermogenesis.
What is thermogenesis?
Thermogenesis means the creation of heat, when the core temperature of the
body is increased. It is defined as the generation or production of heat or the
burning of kcal, through physiological processes. In other words it’s the process in
which the body raises its temperature or energy output.
What causes thermogenesis?
Thermogenesis occurs when the body undergoes any physiological process. This
can range from the digestion of food right up to undertaking physical activity. The
triggers can be from eating a meal, be work induced or as a result of exercising. It
is necessary for our muscles to create heat because warm muscles work much
more effectively than cold muscles.
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Lesson 9.2 Calculating energy expenditure
Can thermogenesis be measured?
The thermogenesis of some physiological processes can only be measured in a
laboratory. These processes are called spontaneous physical activity (SPA) and
create what’s called non-exercise activity thermogenesis (or NEAT). They include
things such as fidgeting, rubbing your eyes, and other involuntary movements that
tend to occur ‘spontaneously’ without us really being aware of them.
How much do SPA activities contribute to the total kcal burned in a day?
Spontaneous physical activity or SPA types of movements only account for
approximately 5% of the total kilocalories burned in a day. For the purpose of
estimating total energy expenditure we will not take these into account. What we
do need to take into account is the thermogenesis created by physical activity,
which we will look at on the next step.
Step 10 - Physical activity
Energy expenditure = Basal metabolic rate + thermogenesis + physical activity
The final part of the energy expenditure equation is physical activity, which can be
measured.
This is also the factor that you are most able to influence. The more activity your
clients do, the more energy they will use. Bear in mind that physical activity in this
instance is all activity, including eating and driving - in other words, everything your
client does on a daily basis.
Step 11 - Recording physical activity
Let’s see how you can get your client to record their physical activity.
Methods of measuring
To determine how much energy your client uses during physical activity, it is
important that you have a record of what they actually do on a daily basis. The
common methods for measuring this are:
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Physical activity diary
Physical activity recall
Pedometers
Heart rate monitors
Physical activity diary
Get your client to write down every activity they do and how long they do it for.
They should carry the diary with them throughout the day. Tracking should include
any exercise or walking as well as prep activities, eating or work as well as what
they are doing during periods of inactivity such as watching television. When you
get your clients to fill in the activity diary they should record the time spent to the
nearest 15 minutes. So 15 minutes will be 0.25 hours, 30 minutes will be 0.5 hours
and 45 minutes will be 0.75 hours.
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Physical activity recall
Physical activity recall is similar to the physical activity diary except you ask the
client to recall to you what they did over the last 24 hours or 1-2 days. Since this
approach relies heavily on memory it can give you less accurate information than
an actual activity diary.
Pedometers
Pedometers measure the number of steps that your client walks. A mile is about
2,000 steps. This is great for getting an idea of how generally active a person is
with very little input from the client. They simply have to ensure they wear the
device accurately and record the number of steps at the end of the day. Some
models will allow you to estimate how far the person has travelled as well as the
number of steps. Pedometers are a good motivational tool but you will be unaware
of the intensity of the activity and the kcal your client will have used.
Heart rate monitors
Heart rate monitors help provide an insight into the intensity of an activity. A chest
belt detects your client’s heart rate and transmits it to a wristwatch receiver. It
provides an accurate reflection of how hard they're exercising. Some heart rate
monitors may calculate the kcal used based on a person's weight. Heart rate
monitors are not always practical to use all the time and the more complex hightech types can be expensive.
Step 12 - Phil’s physical activity diary
Take a good look at Phil’s activity diary that Tanya has asked him to fill in. When
working with your clients, in order to get more accurate results use 2 methods in
conjunction with each other. You could combine a physical activity diary with a 24hour recall. Make sure the column 'Hours spent in activity' adds up to 24 hours.
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Lesson 9.2 Calculating energy expenditure
Step 13 - Calculating the kcal used for each activity
Tanya needs to calculate the kcal used for each activity that is listed on the activity
diary. First, Tanya needs to convert Phil’s information into the number of kcal
expended (energy expenditure).
She needs to calculate the BMR as an hourly rate (known as 'calculated hourly
rate'). This is simply the client’s BMR divided by 24.
You may recall Phil’s BMR is 1,937 kcal per day.
1,937 ÷ 24 = 80.7 or rounded to the nearest whole number is a BMR hourly rate of
81.
Step 14 - Knowledge check
Lizzie’s BMR is 1,419 kcal/day. What is her hourly BMR rounded to the nearest
whole number?
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19
42
59
67
Feedback: Lizzie’s BMR hourly rate is 59. (1,419 ÷ 24 = 59.1)
Step 15 - Physical activity ratios
Now that you have calculated the hourly BMR, you need to calculate the number
of kcal used by your client during each activity in the activity diary. To do this, you
need to use something called a physical activity ratio (PAR).
So what are physical activity ratios?
Physical activity ratios or PAR summarise the relative intensity of everyday and
common activities. Sleep has a PAR value of 1.0 and all activities are relative to
this. The more intense your client’s activities are, the greater the PAR value. The
PAR values are summarised in tables and are put together from the results of
many studies that specifically looked to find out the relative intensities of activities.
Where can I get hold of the physical activity ratios tables?
Physical activity ratio tables can all be found in Report 41 at annex 3 and 4. These
tables can also be downloaded from Resources (PAR activity analysis handout).
You will need to view these tables to help you with the calculations in the following
steps.
How do PARs work?
PARs are put into categories and each category is the average of a range. For
estimated calculations you only need to use the PAR average given. For example,
for the activity 'standing ironing', you could use PAR 1.6, which is the same as
'sitting sewing'. Some occupations are also classified into PARs and therefore
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Lesson 9.2 Calculating energy expenditure
these can also be used as a guideline and included in the calculation for overall
calorific needs.
Step 16 - PAR tables
PAR 1.2 (1.0-1.4)
Lying at rest
Sitting at rest
Reading
Watching TV, reading, writing, calculating, playing cards,
listening to radio, eating
Standing at rest
PAR 1.6 (1.5-1.8)
Sitting
Standing
PAR 2.1 (1.9-2.4)
Standing
PAR 2.8 (2.5-3.3)
Standing
beds
Walking
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Sewing, knitting, playing piano, driving
Preparing vegetables, washing dishes, ironing, general office
and laboratory work
Mixed household chores (dusting and cleaning), washing
small clothes, cooking activities, hairdressing, playing
snooker, bowling
Dressing and undressing, showering, ‘hoovering’, making
3-4km/h, playing cricket
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Industrial
PAR 3.7 (3.4-4.4)
Standing
Walking
Industrial
Tailoring, shoemaking, electrical, machine tool, painting and
decorating
Mopping floor, gardening, cleaning windows, playing table
tennis, sailing
4-6km/h, golf
Motor vehicle repairs, carpentry, chemical, joinery, bricklaying
PAR 4.8 (4.5-5.9)
Standing
Polishing furniture, chopping wood, heavy gardening,
volleyball
Walking
6-7km/h
Exercise
Dancing, moderate swimming, gentle cycling, slow jogging
Occupational
Labouring, hoeing, road construction, digging and
shovelling, felling trees
PAR 6.9 (6.0-7.9)
Walking
Exercise
Sports
Uphill with load or cross country, climbing stairs
Average jogging, cycling
Football, more energetic swimming, tennis, skiing
This chart provides the PAR of most common activities. If you cannot find the
activity you want then you have to select an activity that you think is roughly the
same intensity. Use the occupation PARs as a guideline for calculating overall kcal
needs.
PAR 1.2 (1.0-1.4)
Lying at rest Reading
Sitting at rest Watching TV, reading, writing, calculating, playing cards, listening
to radio, eating
Standing at rest
PAR 1.6 (1.5-1.8)
Sitting
Sewing, knitting, playing piano, driving
Standing Preparing vegetables, washing dishes, ironing, general office and
laboratory work
PAR 2.1 (1.9-2.4)
Standing Mixed household chores (dusting and cleaning), washing small clothes,
cooking activities, hairdressing, playing snooker, bowling
PAR 2.8 (2.5-3.3)
Standing Dressing and undressing, showering, ‘hoovering’, making beds
Walking 3-4km/h, playing cricket
Industrial Tailoring, shoemaking, electrical, machine tool, painting and decorating
PAR 3.7 (3.4-4.4)
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Standing Mopping floor, gardening, cleaning windows, playing table tennis,
sailing
Walking 4-6km/h, golf
Industrial Motor vehicle repairs, carpentry, chemical, joinery, bricklaying
PAR 4.8 (4.5-5.9)
Standing Polishing furniture, chopping wood, heavy gardening, volleyball
Walking 6-7km/h
Exercise Dancing, moderate swimming, gentle cycling, slow jogging
Occupational
Labouring, hoeing, road construction, digging and shovelling,
felling trees
PAR 6.9 (6.0-7.9)
Walking Uphill with load or cross country, climbing stairs
Exercise Average jogging, cycling
Sports Football, more energetic swimming, tennis, skiing
Light occupations PAR = 1.7
Professional and technical workers, administrative and managerial, sales
representatives,
clerical and related workers, housewives, unemployed.
Moderate occupations PAR = 2.7 in men and 2.2 in women
Sales workers, service workers, domestic helpers, students, transport workers,
some construction workers such as joiners, roofing workers.
Heavy occupations PAR = 3.0 in men and 2.3 in women
Equipment operators, labourers, agricultural such as animal husbandry, forestry
and fishing, some construction workers such as bricklayers masons.
Step 17 - Using PARs
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Let's now return to Phil’s activity diary. As you can see, Tanya has filled in the
PAR values for each activity. You can check these using the PAR tables from
Resources. Now that Tanya has the PAR values she can calculate the number of
kcal Phil uses undertaking each activity.
Step 18 - Calculating kcal used
With the PAR values for each activity Tanya can now calculate the number of kcal
Phil used undertaking each activity. To do this she used the equation shown
above.
You may recall that Phil, who weighs 92.5 kg, has an hourly BMR of 81 kcal. In
Phil’s diary he noted that he spends 8 of his 24 hours asleep. Let’s calculate the
number of kcal he uses whilst sleeping.
The equation above can be rewritten as:
81 (Hourly BMR) x 1.0 (PAR activity value) x 8 (No. of hours) = 648 kcal
So Phil uses 648 kcal just being asleep!
Step 19 - Knowledge check
Use the PAR tables to find out to the nearest whole number how many kcal Phil
uses walking to lunch.
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45
58
75
92
Feedback: Phil used 75 kcal walking to lunch. The equation used is 81 (Hourly
BMR) x 3.7 (PAR value for that activity) x 0.25 (hours spent in activity).
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Lesson 9.2 Calculating energy expenditure
Step 20 - Calculating kcal used
Phil’s total kcal expenditure for the day shown in his diary is 2,966 kcal. This is just
one day and his energy expenditure will vary from day to day. It’s therefore
important to get a mean average of a number of days, including weekend days.
Total kcal used
Phil’s energy expenditure of 2,966 kcal is higher than what the Government
recommends is adequate for the average healthy adult. Phil, at a BMI of 32, is not
considered 'the average healthy male' for his age. It is essential to remember that
many of the clients you will be dealing with are not always 'average'.
BMR and weight
The heavier a person is at a set age and gender, the higher the BMR, and the
higher the hourly rate the BMR will be. This means there will be a higher energy
cost to that client for every activity. That's why the more obese or heavier they are,
the more energy they use doing any activity.
Step 21 - Estimating energy needs using PAL
You now know how to go about making an estimation of a client’s total energy
expenditure using an activity diary. There is also a second simpler method you can
use which does not require an activity diary. This involves calculating the client’s
BMR and then assigning the client a PAL value based on what they tell you about
their job and leisure activities. A table of PAL values can be found in Report 41.
Occupational and non occupational activity
This table is from Report 41 and shows 3 levels of occupational activity (work) and
3 levels of non- occupational activity (leisure time activity). Non-occupational
activity is classified as either non-active (or sedentary), moderately active or very
active. Occupational activity is classified as light, moderate or heavy. By
classifying your client’s occupational and non-occupational activity the table will
provide you with what is called a physical activity level or PAL for a typical day.
Occupational classification
If you are not sure which occupational category your client falls into you can use
the classification in these occupational PAR tables to decide what category best
applies to your client.
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Lesson 9.2 Calculating energy expenditure
Lizzie’s PAL
Lizzie works in an office at home. This is sedentary work for the most part
designing and carrying out administrative work. Tanya categorises her activity
level for her job as 'light'. In Tanya’s initial consultation with Lizzie she found out
that Lizzie did very little activity in her leisure time. Tanya therefore categorised
Lizzie’s non- occupational activity as 'non-active'. Using this information you can
see that the overall PAL for Lizzie is 1.4.
Step 22 - Knowledge check
Another client of Tanya’s is Pete, who is a tree surgeon. He has been training for
triathlons.
What do you think his correct PAL would be?
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1.4
1.6
1.7
1.9
Feedback: Pete has a PAL of 1.9. His occupational activity as a tree surgeon
would be classed as 'heavy' since it is a manual based job. Since he also trains for
triathlons, his non-occupational activity would be classified as 'very active'.
Knowledge check
Once you have the PAL and have calculated the BMR using the Schofield
Equation you can now estimate the total energy needs of the client as follows:
Estimated energy needs = BMR x PAL
Let's consider Phil’s activity again. From his activity diary it is clear that he is
engaged in sedentary work. He is not very active in his leisure time but does
manage to walk for a total of 1 hour each day. What are his overall estimated
energy needs?
Feedback: Phil’s estimated energy needs is 2,906 kcal. In his leisure time Phil
would be classed as moderately active so his PAL would be 1.5. His overall
estimated energy needs using this method can be calculated by multiplying 1.5 by
his daily BMR: 1,937 x 1.5 = 2,906 kcal. If you recall from the calculations you did
to estimate his energy needs using the activity diary and PAR values, you found
that his energy expenditure was 2,966 kcal. By using the PAL method you arrive
at a similar value. Remember no method is 100% accurate. They are both
estimations but the fact that they have provided similar answers suggest that they
are reasonably accurate. They do have similar values.
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Knowledge check
Let's also consider Lizzie’s activity again. As you may recall Lizzie is 29 years old
and weighs 63 kg. She has a sedentary job and does no activity in her leisure
time. What is her overall estimated energy needs?
Feedback: For Lizzie we use the equation 14.8 x 63 kg + 487 so her BMR is 1,419
kcal. Her PAL would be 1.4 as her occupational activity is light, and she does no
activity in her leisure time. Her estimated energy needs = BMR x PAL. So we
calculate 1.4 x 1,419 which equals 1,986.6 and rounded to the nearest number is
1,987 kcal.
Step 23 - Increasing Phil’s activity levels
Tanya is keen that Phil increases his daily activity levels if he wants to lose weight.
She has made some recommendations to help increase his energy expenditure.
Recommendation 1 - After dinner Phil should exchange half an hour of watching
TV for half an hour of housework or playing football with his children.
Recommendation 2 - Phil should try taking the stairs at work instead of the lift
and walk rather than drive to the local shops whenever he can.
Recommendation 3 - Phil should not remain seated at his desk hour after hour
but get up regularly to get a glass of water or talk to a colleague, rather than
sending an email.
Recommendation 4 - As time is limited during the week, Phil should try to plan in
a family activity at the weekends, such as going cycling or swimming with his
children.
Recommendation 5 - Tanya has given Phil a pedometer and asks him to aim for
5,000 steps a day as the average number of steps a sedentary office worker walks
can be as little as 2,000 steps a day.
Recommendation 6 - As Tanya continues to work with Phil she hopes that he can
gradually increase his steps closer to the daily target for health benefits of 10,000
a day. A handout with more ideas you can give clients on being more active is
available from Resources.
Step 24 - Recap
Take a moment to recap the key learning points in this lesson.
Energy expenditure
There are 3 components of energy expenditure:
 Basal metabolic rate (BMR)
 Thermogenesis
 Physical activity
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BMR
Basal metabolic rate is the largest contributor of these, contributing up to 75% of a
person's total kcal expenditure.
The Schofield Equation
The Schofield Equation is a method used to estimate the BMR in kcal of the
average healthy adult man and woman. These equations vary to take into account
an individual’s age, weight and gender.
Thermogenesis
Thermogenesis is the generation or production of heat or the burning of calories,
through physiological processes such as the digestion of food right up to
undertaking physical activity.
Measuring physical activity
Physical activity is measurable and is the factor you can influence most in terms of
how much energy you use. It can be measured by:
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Physical activity diaries
24 hour physical activity recalls
Pedometers
Heart rate monitors
Calculating energy expenditure
In order to calculate a client's energy expenditure from an activity diary you need
to calculate:
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
BMR as an hourly rate (known as 'calculated hourly rate')
The kilocalories used for each activity, as shown on the activity diary
PAR
Physical activity ratios (PAR) can be used to calculate the kcal used for each
activity in the activity diary. PARs summarise the relative intensity of everyday and
common activities and can all be found in Report 41.
Overall energy expenditure
If you do not have an activity diary for your client you still need to calculate their
BMR. You can estimate their overall activity levels based on what they tell you
about their job and leisure activities. You can then use this information and the
PAL tables in Report 41 to estimate the overall energy expenditure (BMR x PAL).
Increasing activity
Finding ways of exchanging currently sedentary activities with more active ones
will help increase energy expenditure.
Step 25 - Lesson assessment
1. What is the PAR value of sleep?
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1
2
2.4
3
3.5
2. Is the following statement accurate?
The Schofield equation may overestimate BMR in those who are obese.
3. What contribution to total energy expenditure does BMR make?
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25%
50%
65%
75%
4. Is the following statement accurate?
A heart rate monitor gives no insight into exercise intensity.
5. As weight increases and all other factors being equal what happens to BMR?
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It decreases
It increases
It stays the same
Step 26 - Lesson summary
Now that you have completed this lesson, you’ll be able to:
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Explain that BMR contributes three quarters of your client’s kcal
expenditure and is calculated using a Schofield equation
Inform clients that their physical activity can be measured using a diary,
recalls, pedometers and heart rate monitors
Use PAR tables to calculate energy expenditure for various activities
Estimate your clients’ overall energy expenditure by multiplying their BMR
by PAL
Advise clients of ways to improve their physical activity levels
In the next lesson you’ll look at how to establish a client's dietary energy intake.
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