INTRODUCTION TO ENERY REQUIREMENTS

ENERGY
REQUIREMENTS

Amtul Shimaila
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1 Introduction to Energy Requirements

Energy is the driving force behind every function in the human body. From breathing and
maintaining body temperature to walking and doing daily chores, all these activities require
energy. Our body gets this energy from the food we eat. When we eat carbohydrates, proteins,
and fats, our body breaks them down to release energy that fuels all bodily processes.
The amount of energy a person needs each day depends on various factors such as age, body
size, gender, level of physical activity, and overall health status. If the body receives less energy
than it needs, it may lead to fatigue, weight loss, and malnutrition. On the other hand, excess
energy intake over a long period can lead to overweight and obesity.
This will help students understand how to calculate energy requirements and how to assess if
a person's food intake matches their energy needs.
1.2 OBJECTIVES
After completing this, you will be able to:
• Understand what energy means in the context of human nutrition.
• Know the units used to measure energy in food.
• Identify the main components of energy expenditure.
• Learn what Basal Metabolic Rate (BMR) is and how to estimate it.
• Understand the role of physical activity in determining energy needs.
• Calculate the total energy requirement of an individual.
1.3 WHAT IS ENERGY?
In simple terms, energy is the ability to do work. In the human body, energy is required for
all actions—whether it is internal processes like digestion and blood circulation, or external
movements like walking and lifting objects.
Units of Measurement:
Energy in food is measured in:
• Kilocalories (kcal): This is the most commonly used unit in nutrition.
• Kilojoules (kJ): This is the SI (International System of Units) unit.
1 kilocalorie (kcal) = 4.184 kilojoules (kJ)
Every gram of macronutrient provides a certain amount of energy:
Nutrient Energy Provided (kcal/gram)
Carbohydrates 4 kcal
Proteins 4 kcal
Fats 9 kcal

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1.4 COMPONENTS OF ENERGY EXPENDITURE

The total energy required by a person each day is the sum of three main components:
1. Basal Metabolic Rate (BMR)
This is the amount of energy the body uses at complete rest—for vital functions such as
breathing, heart rate, brain activity, and maintaining body temperature. It makes up about 60–
75% of our daily energy use.
2. Physical Activity
This is the energy used for all kinds of physical movement, such as walking, working,
exercising, and even small movements like talking or fidgeting. The more active a person is,
the more energy they need.
3. Thermic Effect of Food (TEF)
This is the energy the body uses to digest, absorb, and metabolize the food we eat. It usually
accounts for about 10% of total energy use.
Together, these components determine a person’s Total Daily Energy Expenditure (TDEE).
1.5 BASAL METABOLIC RATE (BMR)
Definition of BMR:
Basal Metabolic Rate (BMR) is defined as the minimum amount of energy required by the
body to perform essential physiological functions while at complete physical and mental rest.
These essential functions include breathing, blood circulation, heartbeat, maintaining body
temperature, brain function, and cellular activity. In simpler terms, BMR is the energy your
body needs to stay alive and functioning when you are awake but at complete rest.
BMR is usually measured under strict conditions: after a full night’s sleep, in a fasting state
(usually 12 hours after the last meal), in a thermoneutral environment, and while lying
motionless and awake. However, for practical and clinical purposes, it is typically estimated
using standard equations.
Importance of BMR:
BMR is a major component of Total Daily Energy Expenditure (TDEE). It typically
accounts for 60–75% of the total calories used by the body each day. The remaining energy is
used for physical activity and the thermic effect of food.
Understanding and calculating BMR is important for:
• Planning energy-adequate diets
• Managing weight (both gain and loss)
• Designing diet therapy for patients
• Assessing nutritional status

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Factors Affecting BMR:

BMR is not the same for everyone. It is influenced by several physiological, biological, and
environmental factors. Some of the key factors are:
1. Age:
BMR decreases with age. Infants and young children have a higher BMR due to rapid
growth. As people age, muscle mass tends to decrease and fat increases, leading to a
drop in BMR.
2. Gender:
Males generally have a higher BMR than females because they tend to have more lean
body mass (muscles), which burns more calories even at rest.
3. Body Composition:
Individuals with a greater proportion of muscle mass have a higher BMR, as muscle
tissue requires more energy to maintain than fat tissue.
4. Body Surface Area:
Taller and larger individuals tend to have a higher BMR due to greater surface area for
heat loss and larger organ size.
5. Hormonal Influence:
Hormones such as thyroxine (produced by the thyroid gland) and adrenaline
significantly affect BMR. An overactive thyroid increases BMR (hyperthyroidism),
while an underactive thyroid reduces it (hypothyroidism).
6. Climate and Body Temperature:
People living in cold climates or with fever may have increased BMR due to higher
energy demand to maintain body temperature.
7. Genetics:
Some people naturally have higher or lower BMR due to inherited metabolic traits.
8. Stress and Illness:
Stress and some infections or illnesses can temporarily increase BMR due to elevated
metabolic activity in the body.
Formulas to calculate BMR
1. Mifflin-St Jeor Equation
Females: BMR= (10×weight in kg) +(6.25×height in cm) −(5×age in years) −161
Males: BMR= (10×weight in kg) +(6.25×height in cm) −(5×age in years) +5
For example: Calculate the BMR for a Female
Weight = 60 kg, Height = 160 cm and Age = 25 years
BMR= (10×weight in kg) +(6.25×height in cm) −(5×age in years) −161

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Step-by-step Calculation:
• 10×60=600
• 6.25×160=1000
• 5×25=125
BMR=600+1000−125−161=1314 kcal/day
BMR using Mifflin-St Jeor Equation = 1314 kcal/day
2. Harris-Benedict Formula:
• For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677
x age in years)
• For women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) -
(4.330 x age in years).
For Example, Calculate the BMR for Female, 25 years old, 60 kg, 160 cm tall using
Harris-Benedict
For Women BMR (kcal/day) = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) −
(4.330 × age in years)
Given:
• Age = 25 years
• Weight = 60 kg
• Height = 160 cm
calculate step-by-step:
• 9.247×60=554.82
• 3.098×160=495.68
• 4.330×25=108.25
BMR=447.593+554.82+495.68−108.25
BMR=1,389 kcal/day
3. BMR predictive Equations:
Basal Metabolic Rate (BMR) can be measured either directly or estimated using predictive
equations. For practical and clinical purposes, BMR is commonly calculated using standard
predictive formulas recommended by organizations such as ICMR or FAO/WHO/UNU
expert consultations. These equations are based on specific factors such as age, sex, and body
weight of adults.
Refer for equations proposed by FAO/WHO/UNU (2004), which provide age- and sex-
specific formulas for calculating BMR. For instance, 60 kg male aged 20 years would have
his BMR calculated using the equation:
BMR= (15.1×BW in kg) +692.2= (15.1×60) +692.2=1598Kcal /day
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To adjust for real-life conditions and individual variability, the calculated value is reduced by
10% for males and 9% for females, as per standard recommendations. In this case, adjusted
BMR is Reduce by 10%
Adjusted BMR=1598.2−(10% of 1598.2) =1598.2−159.82=1438 Kcal
In addition to predictive methods, BMR may also be expressed in terms of heat production
per unit surface area of the body. This form of measurement requires specialized instruments
such as the Benedict Roth Respirometer, which quantifies oxygen consumption under basal
conditions.
Predictive Equations for BMR (Kcal/24 hr)
Sex Age (Years) Prediction Equation
Male 18–30 15.1 × BW (kg) + 692.2
30–60 11.5 × BW (kg) + 873.1
>60 11.7 × BW (kg) + 587.7
Female 18–30 14.8 × BW (kg) + 486.6
30–60 8.1 × BW (kg) + 845.6
>60 9.1 × BW (kg) + 658.5
Source: FAO/WHO/UNU (2004); ICMR (2020)
1.6 PHYSICAL ACTIVITY LEVEL (PAL)
Every person has a different level of physical activity. To estimate total energy needs, the
BMR is multiplied by a factor called Physical Activity Level (PAL).
Activity Level Description PAL Value
Sedentary Minimal movement; desk jobs 1.4
Moderately Active Some walking, household chores, etc. 1.8
Vigorously Active Heavy work or regular intense exercise 2.3
Formula:
Total Energy Requirement = BMR × PAL

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1.7 PROCEDURE FOR ENERGY CALCULATION

To calculate a person’s energy requirement, follow these steps:
1. Record the individual's details:
Note the age, weight (in kilograms), height (in centimetres), and gender of the person.
2. Calculate the Basal Metabolic Rate (BMR):
Use a standard formula such as the Harris-Benedict or Mifflin-St Jeor Equation to
calculate the BMR.
3. Assess the Physical Activity Level (PAL):
Identify the person’s activity level (sedentary, moderately active, or vigorously active)
and choose the corresponding PAL value.
4. Multiply BMR by PAL:
This gives the Total Daily Energy Requirement—the amount of energy (in kcal) the
person needs to maintain their current body weight and activity level.
Example:
Let us calculate the energy requirement of a 25-year-old female, who weighs 60 kg,
is 160 cm tall, and has a moderately active lifestyle.
Given:
• Age = 25 years
• Weight = 60 kg
• Height = 160 cm
• Gender = Female
• Activity level = Moderately Active
Calculate BMR
Using the Mifflin-St Jeor Equation for females:
BMR=(10×weight) + (6.25×height) − (5×age) −161
= (10×60) +(6.25×160) −(5×25) −161
=600+1000−125−161=1314 kcal/day
Choose PAL Value
Since the person is moderately active, we choose PAL = 1.8
Step 4: Calculate Total Energy Requirement
Total Energy Requirement=BMR×PAL=1314×1.8=2365 kcal/day

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1.8 ACTIVITIES
Activity 1: Estimating BMR
• Collect basic details: age, gender, weight (kg), and height (cm).
• Use the Harris-Benedict / Mifflin St. Jeor equation or WHO equation to calculate
BMR.
Activity 2: Calculating Total Energy Requirement
• Identify the person’s activity level.
• Use the PAL factor to calculate total energy need.
Activity 3: Comparing with Dietary Intake
• Conduct a 24-hour dietary recall.
• Calculate total energy consumed.
• Compare intake vs. requirement to determine if the diet is adequate
1.9 REVIEW QUESTIONS
1. What is energy, and in what units is it measured?
2. Name and explain the three components of energy expenditure.
3. Define BMR and list five factors that affect it.
4. What is the Physical Activity Level (PAL)? How is it used?
5. Calculate the BMR of a 28-year-old male weighing 70 kg and 175 cm tall.
6. How does the energy requirement of an active individual differ from that of a
sedentary person?
References:
1. Indira Gandhi National Open University (IGNOU). (2021). MFNL-004: Advanced
Nutrition (Revised Edition). School of Continuing Education, IGNOU, New Delhi.
2. Srilakshmi, B. (2019). Nutrition Science (8th ed.). New Age International Publishers.

INTRODUCTION TO ENEREGY REQUIREMENTS AMTUL SHIMAILA