Energy

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Energy

Energy is the power to do work. It is measured in kilojoules (kJ) and kilocalories

(kcals). We all need energy to grow, stay alive, keep warm and be active. Energy is
essential for life, and is required to fuel many different body processes, growth and
activities.

These include:

• keeping the heart beating;

• keeping the organs functioning;

• maintenance of body temperature;

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• muscle contraction.
Energy

Different people need different amounts of dietary energy

depending on their:

• age;

• gender;

• body size;

• level of activity;

• genes.
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Energy

Energy is provided by the carbohydrate, protein and fat in the food and drink we
consume.

These are known as macronutrients.

The amount of energy that each of these macronutrients provides varies.

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Energy

Carbohydrate (starch and sugars) provides 3.75 kcal (16 kJ) per gram (for the
purposes of food labelling this is rounded up to 4 kcal (17kJ) per gram).

Protein provides 4kcal (17kJ) per gram.

Fat is the most energy dense nutrient, providing 9kcal (37kJ) per gram.

Energy intake can be estimated by applying these figures to the amount of

carbohydrate, protein and fat we consume from food and drink.

Alcohol also provides energy at 7kcal (29kJ) per gram.

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Energy in food and drinks
Per gram, fat provides
40
37 more than twice the energy
35 of carbohydrate.
30 29
Energy (kJ) per gram

25

20
17
16
15

10

0
Carbohydrate Protein Alcohol Fat

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Energy in food and drinks

Which of these foods do you think contributes the most energy per 100g?

Bagel
Ham
Oil
Total Energy: 1135.5kJ Total Energy: 3696.0kJ Total Energy: 450.9kJ
Carbohydrate 982.6kJ Carbohydrate 0.0kJ Carbohydrate 17.0kJ
Protein 170.0kJ Protein 0.0kJ Protein 312.8kJ
Fat 66.6kJ Fat 3696.0kJ Fat 122.1kJ
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Dietary reference values

Experts have estimated the average requirements for energy for

different types of people.

These figures are known as Estimated Average Requirements (EAR)

for energy.

It is also recommended that:

• about 50% of our energy intake should come from carbohydrate;

• no more than 35% of our energy intake should come from fat.

That means around 15% of our energy intake should come from protein.
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Estimated average requirements

Estimated average requirements (EARs) vary throughout life.

Babies, young children and teenagers need more energy in

relation to their size to grow and be active.

After the age of 18, energy requirements decrease and remain

the same until 50, but actual needs depend on people’s activity
levels.

Energy requirements for older adults decrease as activity levels

fall, and there is a reduction in the basal metabolic rate.

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 Breast-fed
Months Boys (MJ) Boys (kcal) Girls (MJ) Girls (kcal)
1-2 2.2 526 2.0 478

EARs - children
3-4 2.4 574 2.2 526
5-6 2.5 598 2.3 550
7-12 2.9 694 2.7 646
Years Boys (MJ) Boys (kcal) Girls (MJ) Girls (kcal)
The Scientific Advisory Committee 1 3.2 765 3.0 717
on Nutrition (SACN) has published 2 4.2 1004 3.9 932
3 4.9 1171 4.5 1076
reference values for daily energy 4 5.8 1386 5.4 1291

requirements as follows: 5
6
6.2
6.6
1482
1577
5.7
6.2
1362
1482
7 6.9 1649 6.4 1530
8 7.3 1745 6.8 1625
9 7.7 1840 7.2 1721
10 8.5 2032 8.1 1936
11 8.9 2127 8.5 2032
12 9.4 2247 8.8 2103
13 10.1 2414 9.3 2223
14 11.0 2629 9.8 2342
15 11.8 2820 10.0 2390
16 12.4 2964 10.1 2414
17 12.9 3083 10.3 2462
18 13.2 3155 10.3 2462

For more information, visit

https://www.nutrition.org.uk/media/1z2ekndj/nutrition-requi
rements-update.pdf www.foodafactoflife.org.uk © Food – a fact of life 2023
EARs - adults
Years Men (MJ) Men (kcal) Women (MJ) Women (kcal)

19-24 11.6 2772 9.1 2175

25-34 11.5 2749 9.1 2175

35-44 11.0 2629 8.8 2103

45-54 10.8 2581 8.8 2103

55-64 10.8 2581 8.7 2079

65-74 9.8 2342 8.0 1912

75+ 9.6 2294 7.7 1840

Why do you think there is a difference in requirements for males and females?

What effect would increasing activity levels have on the energy requirements?

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Energy
Energy intake is measured in joules (J) or kilojoules (kJ), but many people
are more familiar with Calories (kcal).

1 kilojoule (kJ) = 1,000 joules

1 megajoule (MJ) = 1,000,000 joules

1 kilocalorie (kcal) = 1,000 calories

Therefore, a 2000-kcal diet
To convert from one unit to another: provides 8.368 MJ or 8368 kJ

1 kcal = 4.184 kJ 1 MJ = 239 kcal

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How much energy do we need?

Energy requirements vary from person to person,

depending on the Basal Metabolic Rate (BMR) and
Physical Activity Level (PAL).

Total energy expenditure (TEE) =

BMR x PAL

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What is basal metabolic rate?

Basal metabolic rate (BMR) is the rate at which a person uses

energy to maintain the basic functions of the body when it is at
complete rest, such as:

• breathing;

• keeping warm;

• keeping the heart beating

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Did you know?

An average adult will use around 1.1kcal each minute

just to maintain basic functions.
BMR differs from person to person across the
population.

Infants and young children tend to have a

proportionately high BMR for their size due to their
rapid growth and development.

Men usually have a higher BMR than women as they

tend to have more muscle. Older adults usually have
a lower BMR than younger people since their muscle
mass tends to decrease with age.
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Physical activity

In addition to their BMR, people also use energy for

movement of all types, expressed as Physical Activity Level
(PAL).

The amount of energy a person uses to perform daily tasks

varies.

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Physical Activity Level

A PAL of 1.4 is associated with a low level of physical activity

at work or during leisure time.

This applies to a large proportion of the UK population.

A PAL of 1.6 for women or 1.7 for men represents moderate

intensity activity.

Values of 1.8 for women or 1.9 for men represent high levels
of physical activity.

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Physical activity

Physical activity should be an important part of our daily energy expenditure.

Many different types of activity contribute to our total physical activity, all of which form
part of everyday life.

What do you think physical activity includes?

• Activity at work, e.g. use the stairs not the lift.
• Household chores, e.g. vacuuming.
• Looking after others.
• Leisure-time activities, e.g. gardening.
• Transport (walking or cycling to school or work).
• Sport.

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Physical activity guidelines

Children and young people are recommended to do at

least 60 minutes of moderate intensity exercise every day.

Adults are recommended to do at least 150 minutes of

moderate aerobic activity every week or 75 minutes of
vigorous aerobic activity.

They are also recommended to do strength exercises on

two or more days a week that work all the major muscles.

The activity does not have to be taken all at once – 3 brisk

walks of 10 minutes each would be just as good as a 30
minute brisk walk.
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Moderate aerobic activity

Moderate aerobic activity is defined as a level of activity that will:

• lead to an increase in breathing rate;

• lead to an increase in heart rate;
• lead to a feeling of increased warmth.

This includes:
• brisk walking;
• water aerobics;
• pushing a lawn mower;
• hiking;
• skateboarding;
• rollerblading;
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• basketball.
Vigorous activity

Vigorous activity makes you breathe hard and fast. If you're

working at this level, you won't be able to say more than a
few words without pausing for breath.

This includes;
• jogging or running
• swimming fast
• riding a bike fast or on hills
• singles tennis
• football
• rugby
• skipping rope
• hockey
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Average physical activity levels

Average physical activity levels in the UK are lower than

recommendations. Most adults, older children and teenagers
do not meet the targets.
According to Statistics on Obesity, Physical Activity and Diet
published in 2018, only 23% of boys and 20% girls meet the
physical activity guidelines and 21% of adult men, and 25% of
adult women are classified as inactive (they do fewer than 30
minutes physical activity a week).

Statistics on Obesity, Physical Activity and Diet 2018

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Body mass index (BMI)

Body Mass Index (BMI) can be used to

identify if an adult is a correct weight for Recommended BMI range (adults)
height.
Less than 18.5 Underweight
BMI can be calculated as follows: 18.5 to 25 Desirable or healthy
range
25-30 Overweight
30-35 Obese (Class I)
BMI = weight (kg) 35-40 Obese (Class II)
(height in m)2 Over 40 Morbidly or severely
obese (Class III)

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BMI calculation

Calculate the BMI. Click the colour blocks to reveal the answers.

51kg 82kg 78kg

1. Samantha 2. Dale 3. Ruth
1.7m x 1.7m 1.95m x 1.95m 1.63m x 1.63m
= 17.6 BMI = 21.6 BMI = 29.4 BMI
Height: 1.70m Height: 1.95m Height: 1.63m
Underweight healthy weight overweight
Weight: 51kg Weight: 82kg Weight: 78kg

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Energy balance

To maintain body weight it is necessary to balance energy

intake (from food and drink) with energy expenditure (from
activity).

This is called energy balance.

When energy intake is higher than energy output, over time this
will lead to weight gain (positive energy balance).

When energy intake is lower than energy output, over time this
will lead to weight loss (negative energy balance).

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Positive energy balance
A person is said to be in positive energy balance when the
diet provides more energy than is needed to meet energy
demands of the body. Energy is stored as fat and the
person puts on weight over time. Energy
out:
activity
Energy in:
People who achieve a positive energy balance over an food and
extended period of time are likely to become overweight drinks

or obese. Energy in > Energy out = Weight gain

Being overweight or obese is associated with an increased

risk of developing certain cancers, cardiovascular disease
and type 2 diabetes.

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Negative energy balance

A person is said to be in negative energy balance when

there is insufficient energy from the diet to meet energy
demands of the body. Energy is derived from energy Energy
stores and the person loses weight. Energy
out:
activity
in: food
and
People who achieve a negative energy balance over an drinks
extended period of time are likely to become Energy out > Energy in = Weight loss
underweight.

Being underweight is associated with health problems,

such as osteoporosis (low bone mass), infertility
(difficulty to conceive) and even heart failure.
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Energy balance

Energy balance can be maintained by:

• regulating energy intake through the diet;

• adjusting physical activity levels;

Energy
• a combination of both. Energy in:
food and
out:
activity
drinks

Energy in = Energy out = Energy balance

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Overweight and obesity

In the UK and many other developed countries, overweight

and obesity rates in adults and children have been
increasing over the years.

In 2021, 26% of adults in England were obese. A higher

proportion of men than women were either overweight or
obese (69% compared with 59%).

It is important to lead an active lifestyle and make healthier

food choices.

Overweight and obesity in adults - NHS Digital

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Quiz - Kahoot

Open the link below on the main screen and get students to log
onto kahoot.it on their tablets or smartphones.

They can then enter the code (that will come up on the main
screen when you start the game) and their own nickname.

They can then play along with the quiz choosing the multiple
choice answers that correspond with the questions on the main
screen. There will then be a leaderboard of the scores after each
question and at the end.

https://create.kahoot.it/share/energy-requirements/cbee242c
-a83c-40d0-9320-a6929747184f www.foodafactoflife.org.uk © Food – a fact of life 2023
 Energy

For further information, go to:

www.foodafactoflife.org.uk

This resource meets the Guidelines for producers and users of school education resources about food.
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