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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 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 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: 400 to 920mg per day