Download BMR and BMI File

BMR - Basal Metabolic Rate and Energy Balance
BMR
Your body is burning energy all the time, not just when you are physically working or
exercising; even when you are resting or asleep. The Basal Metabolic Rate (or BMR) is
this background rate of energy consumption, just to keep your breathing, circulation and
metabolism ticking over.
For most people the BMR accounts for the majority of the kilojoules burned. As you get
older, other things being equal, your BMR will decrease. This partly explains why there is a
tendency to put on weight as you get older (although a much more important cause is that
we tend to exercise less as we age). The body controls the rate of metabolic energy
consumption mainly through the hypothalamus, which is located in the brain stem. This
process is completely autonomous although it can be affected by our mood, stress or
excitement, and also by the environment as the body maintains a constant temperature.
The formula for basal metabolic rate uses variables such as your gender, height, weight
and age to predict the speed at which you burn calories when at rest. It does not take into
account your body fat composition. In reality a person of heavy muscular build would have
a higher BMR than a person of the same weight who was just carrying more fat. The body
requires an additional 125 kilojoules per kilogram of lean muscle. The difference in the
formulae for men and women is mainly due to the different amounts of fat tissue in the male
and female anatomy.
http://www.calculator.org/calculate-online/health-fitness/basal-metabolic-rate.aspx
My BMR is
What is Energy Balance?
Energy is another word for "kilojoules" or "calories." Your energy balance is the balance of
calories consumed through eating and drinking compared to calories burned through
physical activity. What you eat and drink is ENERGY IN. What you burn through physical
activity is ENERGY OUT.
You burn a certain number of calories just by breathing air and digesting food. You also
burn a certain number of kilojoules (ENERGY OUT) through your daily routine. For
example, children burn kilojoules just being students—walking to their lockers, carrying
books, etc.—and adults burn calories walking to the bus stop, going shopping, etc. A chart
of estimated kilojoule requirements for children and adults is available at the link below; this
chart can help you maintain a healthy calorie balance.
An important part of maintaining energy balance is the amount of ENERGY OUT (physical
activity) that you do. People who are more physically active burn more kilojoules than
those who are not as physically active.
The same amount of ENERGY IN (calories consumed) and ENERGY OUT
(Kilojoules burned) over time = weight stays the same
More IN than OUT over time = weight gain
More OUT than IN over time = weight loss
Your ENERGY IN and OUT don't have to balance every day. It's having a balance over
time that will help you stay at a healthy weight for the long term. Children need to balance
their energy, too, but they’re also growing and that should be considered as well. Energy
balance in children happens when the amount of ENERGY IN and ENERGY OUT supports
natural growth without promoting excess weight gain.
A.
A.
Steady Weight - Balance your energy eaten with energy used to maintain a healthy
weight:
Losing Weight - "Negative Energy" Balance

In order to balance the scales, what sort
foods need to be avoided?
C.
Gaining Weight - "Positive Energy" Balance

In order to balance the scales, what sort of foods
should be eaten in greater quantities?

The Body uses energy for:
Comparing Diets:
Look at the diets of two 13 yr old students:
Peter's Diet
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13,400 kj
Carol's Diet
A bowl of cereal
Toast and peanut butter
2 salad sandwiches
1 banana
A slice of cake
A can of Coca Cola
An apple
3 biscuits and cheese
A glass of milk
A serving of beef stew and vegetables
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13, 500 kj
2 packets of chips
2 Mars bars
2 cans of Pepsi Cola
A cream doughnut
A Chiko roll
3 fried sausages
4 fried potatoes
3 chocolate biscuits
2 slices of bread and jam
1.
Is their energy adequate? (assume they are both active people)
2.
What is the main difference between the diets?
3.
List some of the food types Peter is getting in his diet that Carol is lacking in hers
4.
Suggest 5 ways that Carol may improve her diet
5.
Describe how Peter could improve his diet.
6.
Use the table below to compare both diet's to the Australian
Comparing a Mars Bar to an Uncle Toby's Choc
Chip Crunchy Bar
Mars Bar
53gm per serve
Uncle Toby's Bar
20gm per serve
ENERGY
1020kj - 12%
364kj - 4%
PROTEIN
1.9g
- 4%
1.7g - 3%
FAT - Total
- Saturated
9.1g
4.4g
- 13%
- 18%
3.1g - 4%
1.1% - 5%
CARBOHYDRATE
- Sugars
37.6g - 12%
30.6g - 34%
12.3g - 4%
4.0g - 4%
SODIUM
76mg - 3%
42mg - 2%
SUGAR:
How much sugar the product contains for every 100g:

more than 15g of total sugars per 100g is high

5g of total sugars or less per 100g is low
SALT:
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400 to 920mg per day