Energy Expenditure

Applied Exercise Nutrition

Estimating Total Daily Energy Expenditure (TDEE)

Reference

• Burke, L. (1995).Chapter 2: Fine tuning: how much and when? In The complete guide to food for sports performance (2nd ed.). NSW, Australia: Allen Unwin (pp37-43).

Energy Balance & Body Weight

• If TDEI = TDEE:

body weight (BW) remains stable.• If TDEI < TDEE negative energy balance

body uses stored energy to make up difference BW

• ACSM recommend energy deficit of 2100-4200 kJ/d– Achieved through combination of diet &

exercise.

Estimating Energy Intake

• Can use diet cruncher to estimate intake– Also food tables– Ready reckoner

• Need to have good food records to get good estimate of intake

• Multiple chances for error– Recording– Inputting– Food data– etc

Estimating TDEE

• TDEE = Total Daily Energy Expenditure

• TDEE can be estimated by:1. Estimating BMR

2. Adjusting BMR for unstructured PA

3. Estimating daily energy cost of structured PA

4. Add results from Step 2 & 3 to estimate TDEE

Estimating BMR

• BMR = Basal Metabolic Rate; energy required for basic body functions.

• Recall: BMR influenced by body size, body composition, age & gender.

• BMR can be estimated using tables or equations by considering bodyweight (kg), age (y) and gender (male/female).

Estimating BMR: male

Daily BMR (kJ/day)

Body weight (kg)

10-18y

18-30y 30-60y Over 60y

55 6824 6360 6295 5155

60 7195 6675 6535 5400

65 7565 6990 6775 5645

70 7935 7305 7015 5890

75 8305 7620 7255 6135

80 8675 7935 7495 6380

85 9045 8250 7735 6625

90 9415 8565 7975 6870

Ref: Burke, L. (1995). Complete guide to food for sports performance. Page 40

Estimating BMR: female

Daily BMR (kJ/day)

Body weight (kg)

10-18y 18-30y 30-60y Over 60y

40 5140 4515 4900 4275

45 5420 4825 5070 4465

50 5700 5135 5240 4845

55 5980 5445 5410 5035

60 6260 5755 5580 5225

65 6540 6065 5750 5415

70 6820 6375 5920 5605

75 7100 6685 6090 5795Ref: Burke, L. (1995). Complete guide to food for sports performance. Page 40

Estimating BMR: equations

• Can also estimate BMR (kJ) using eqns…• Males:

– 10-18 y [(17.5 x weight) + 651] x 4.2– 18-30 y [(15.3 x weight) + 679] x 4.2– 30-60 y [(11.6 x weight) + 879] x 4.2– 60+ y [(13.5 x weight) + 487] x 4.2

• Females:– 10-18 y [(12.2 x weight) + 746] x 4.2– 18-30 y [(14.7 x weight) + 496] x 4.2– 30-60 y [(8.7 x weight) + 829] x 4.2– 60+ y [(10.5 x weight) + 596] x 4.2

Adjust for daily activity

• Physical activity can be separated into two components:1. Deliberate exercise/sport

2. Vocational (work) activity

• Need to factor in this vocational exercise to estimate TDEE.

• Can use tables to adjust BMR according to our vocational activity.

Adjust for daily activity

Activity Level Male Female Descriptors

Bed rest 1.2 1.2

Very Sedentary 1.3 1.3 • Resting, playing cards, watching TV, reading

Sedentary 1.4 1.4

Light 1.5 1.5

Light-moderate 1.7 1.6

• Most students, office workers, professionals; • 16h/day standing/sitting including 3h light

activity & 1h moderate ex (brisk walking, jogging etc)

Moderate 1.8 1.7• Light industry/trades, farm or• Light/moderate occupation + 1.5-2h ex/day

Heavy 2.1 1.8• Full time athletes, labourers, forestry, or • Exercise comparable to running 14-20

km/day

Very Heavy 2.3 2.0

Ref: Burke, L. (1995). Complete guide to food for sports performance. Page 40

Estimating exercise cost

• List all exercise sessions you take part in each week, estimating the duration of each session in minutes.

• Multiply each session by the approximate energy cost (kJ/min) for that activity.

• Total all activity sessions for weekly cost of exercise.

• Divide by 7 to estimate average daily energy cost (kJ) of exercise.

Estimating exercise cost

Body Weight (kg)

50 60 70 80 90

Aerobics – beginners 22 26 30 34 39

Aerobics – advanced 28 33 40 45 51

Badminton 20 24 28 33 37

Ballroom dancing 11 13 15 17 19

Basketball 29 35 40 46 52

Boxing – sparring 46 56 64 74 84

Boxing – in ring 29 35 40 46 52

Canoeing – leisure 9 11 13 15 17

Canoeing – racing 22 26 30 34 39

Circuit training 22 26 30 34 40

Cricket – batting 17 21 24 28 32

Cricket – bowling 19 22 26 30 34

Estimating exercise costBody Weight (kg)

50 60 70 80 90

Cycling – 9km/h 13 16 18 21 24

Cycling – 15km/h 21 24 28 33 38

Cycling – racing 35 42 49 56 63

Football 28 33 39 44 50

Golf 18 21 25 28 32

Gymnastics 14 16 19 22 25

Hockey 18 20 24 29 33

Judo 41 49 57 65 73

Running – 5.5min/km 40 49 57 65 73

Running – 5.0min/km 44 52 61 70 78

Running – 4.5min/km 48 55 65 75 85

Running – 4.0min/km 54 65 76 87 98

Estimating exercise cost

Body Weight (kg)

50 60 70 80 90

Squash 44 53 62 71 79

Swimming - freestyle 33 40 46 52 59

Swimming – backstroke 36 43 49 56 63

Swimming – breast stroke 34 41 49 54 61

Table tennis 14 17 19 23 26

Tennis – social 15 17 20 23 26

Tennis – competitive 37 44 50 58 65

Volleyball 10 12 15 17 19

Walking – 10min/km 21 26 30 35 39

Walking – 8min/km 25 30 35 40 45

Walking – 5min/km 44 42 61 70 78

Ref: Burke, L. (1995). Complete guide to food for sports performance. Page 41

Add results for TDEE

BMR = ________ kJ

Activity level factor = ________

Adjusted BMR = ________ kJ

Exercise Energy cost = ________ kJ

Estimated TDEE = ________ kJ

Conclusion

• Don’t need energy balance every day but…• Over long-term (1wk+), energy balance important to

manage weight.• This method provides an adequate estimation of daily

energy expenditure…– Individualised (gender, weight, activity) and…– In conjunction with diet assessment methods…

• Can estimate and manipulate energy balance.

can create environment for weight change!

Example

• Megan: 33y 63kg Female (lecturer)• Weekly activity:

– Run 2 x weekly for 30min (each run) @ 5.0min/km– Cycle 2 x weekly for 60min (each ride) @ 15km/h– Swim – freestyle 2 x weekly for 20min (each swim)

• What is Megan’s BMR?• What activity level factor would you adjust this by?• What is Megan’s adjusted BMR?• What is Megan’s weekly exercise cost?• What is Megan’s average daily exercise cost?• What is Megan’s TDEE?