Energy Balance Worksheet

IES Diego Velázquez
ENERGY BALANCE
WORKSHEET
1. Short definition of energy balance. (1pt.)
Energy balance is the state at which the number of calories eaten equals the number of calories
used. Energy balance is affected by physical activity, body size, amount of body fat and muscle,
and genetics.
2. Energy input: Nutrients. What are the macronutrients and how much
energy provide per gram consumed? (1pt.)
Carbohydrates, fat and protein are called macronutrients. There are nutrients
that provide calories or energy and are required in large amounts to maintain
body functions and carry out the activities of daily life.
Fats have the highest energy value, since 1 g of fats contains 9 kcal (37 kJ) of
energy; one gram of proteins contains 4 kcal (17 kJ); one gram of
carbohydrates also contains 4 kcal (17 kJ).
3. What should be the proportion of macronutrients that we eat
throughout a day? Tell me about the proportion you are taken: What
is it and which meal of the day is where it is most unbalanced? (1pts.)
The acceptable macronutrient distribution ranges (AMDR) are 45–65% of

your daily calories from carbs, 20–35% from fats and 10–35% from proteins.
The proportion that I’m taken is similar to the recommended, I would increase the
percentage of proteins and fats a little because I ate variety of fish and meat around the day.
So more or less, the recommend proportion of macronutrients is similar to mine but with a
little bit more of fats and proteins.
Finally, the meal of the day that I think it is most unbalanced is the afternoon snack because
you can abuse without realizing it and eat unhealthy food like potato chips, sweets, pastries…
4. Energy output. What three factors does energy output depend on?
Give a short definition of each one. (1pt.)
Gender: Gender refers to the socially constructed characteristics of women
and men, such as norms, roles, relationships and also the different types of
bodies and capacities.
Age: The length of time that a person has lived or a thing has existed also
the time of life at which some particular qualification, power, or capacity
arises or rests.
Body weight: Human body weight refers to a person's mass or weight.

Also, the body varies with a lot of factors like alimentation, exercise,
metabolism, gender…
5. Give a simple formula to calculate basal metabolism which
takes into account the weight, height and age and use it with
you. (1pt.)
Simple formula used to calculate BMR, in [kcal / 24hrs].

BMR for Men = 66.47 + (13.75 * weight [kg]) + (5.003 * size
[cm]) − (6.755 * age [years])
BMR for Women = 655.1 + (9.563 * weight [kg]) + (1.85 * size
[cm]) − (4.676 * age [years])
In this case men 66,47 + (13,75 * 61kg) + (5,003 * 175 cm) –

(6,755 * 16 years)
Finally, my BMR is 1658.39 Kcal/Day
6. A) Describe briefly the menu you ate on a recent day and the
calories that each food provided you. You can use any webpage
to calculate the calories, I’ll give you one example:
(https://www.mujerdeelite.com/guia_de_alimentos/calculador
anutricional.p hp).
An example of a menu I ate on a recent day would be:

BREAKFAST
 Milk with colacao 209 kcal
 2 Toast with olive oil 300 kcal

MORNING SNACK
 Tangerine 53 kcal
LUNCH
First plate:
 Green bean 200 g 74,0 kcal
 Tuna in oil 25 g 52,0 kcal

Second plate:
 Fillet of beef 150 g 196,5 kcal
 Potato chips 20 g 103,6 kcal

Dessert:
 1 Banana 96 kcal
AFTERNOON SNACK
 Orange 45 kcal
DINNER
First plate:
 Grilled salmon 100 g 191 kcal
 Salad 247 kcal

Dessert:
 Chocolate yogurt 128 kcal
Total: 1695,1 kcal
B) Describe now the activity you did that day. The energy expenditure
that you had with physical activity can be easily calculated on the
internet, I’ll give you one example (https://calcdieta.ienva.org/gasto.php)
Bicycling Hours: 1 439,200 Kcal
Play tennis Hours: 1 398,940 Kcal
Total calories burned: 834,14 Kcal
C)Apply the results in the energy balance formula and briefly comment on
the results and how they could be better, if they should. (5pts.)
Energy balance equation:
Energy balance = energy input – energy output
1695,1 kcal - 834,14 Kcal = 860,96 kcal
Finally, with the results obtained I think that my energy balance is good but could be better.
Consuming food with less grease and healthier, for example exchanging the potato chips in
the lunch by a light salad or just avoid consuming. Also, for maintain the energy balance I
have to continue doing the necessary hours of exercises per week and sleeping the
adequate hours.

Energy Balance Worksheet

Uploaded by

Copyright:

Available Formats

Energy Balance Worksheet

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Energy Balance Worksheet

Uploaded by

Copyright:

Available Formats

IES Diego Velázquez

1. Short definition of energy balance. (1pt.)

The acceptable macronutrient distribution ranges (AMDR) are 45–65% of

Body weight: Human body weight refers to a person's mass or weight.

Simple formula used to calculate BMR, in [kcal / 24hrs].

In this case men 66,47 + (13,75 * 61kg) + (5,003 * 175 cm) –

An example of a menu I ate on a recent day would be:

 Milk with colacao 209 kcal

 2 Toast with olive oil 300 kcal

 Green bean 200 g 74,0 kcal

 Tuna in oil 25 g 52,0 kcal

 Fillet of beef 150 g 196,5 kcal

 Potato chips 20 g 103,6 kcal

 Grilled salmon 100 g 191 kcal

 Salad 247 kcal

 Chocolate yogurt 128 kcal

Total: 1695,1 kcal

Bicycling Hours: 1 439,200 Kcal

Play tennis Hours: 1 398,940 Kcal

Total calories burned: 834,14 Kcal

Energy balance equation:

Energy balance = energy input – energy output

1695,1 kcal - 834,14 Kcal = 860,96 kcal

You might also like