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As you have learned, Your Total Metabolic Rate refers to how much…
As you have learned, Your Total Metabolic Rate refers to how much energy you have expended on a daily basis. This is measured in calories. The equation is TMR+BMR+PE+DT. The parts of this equation were discussed in your slides. This assignment involves determining your total metabolic rate. After we have established your TMR, then we can go a step further and determine your goals for carbohydrate, lipid and protein intake. This information will then be used in your dietary analysis project. These numbers will become goals for you to compare your recorded food intake days to in your final dietary analysis project.
The following is an example of the math involved in determining your TMR
TMR=BMR+PE+DT. When you do this for yourself, you would just plug in your specific information.
EXAMPLE:
Male
155 pounds
Sedentary activity
BMR= Weight in pounds X 10 for a woman or
Or X 11 for a man
Example=155 pound man would be 155 X 11 = 1705 calories
PE – PE is a percentage of the BMR determined by level of activity.
Determined by using the chart below
%BMR
20% – Very light activity(sedentary)- Sitting most of the day, talking, About
Two hours of walking or standing a day
30% – Light activity – Typing, teaching, shop work, some walking through the day
40% – Moderate activity –Walking, Housework, carpentry, gardening, light industry,
Little sitting throughout the day
50% – StrenuousAcitivty – Unskilled labor, forestry work, skiing, dancing, outdoor
games. Very little sitting, periods of running
75% – Very strenuous activity -Tennis, swimming, basketball, football, running. Short
periods of rest throughout the day
In our example, the man is sedentary regarding activity. We determined that his BMR was 1705 calories. Now to determine his PE we need to take a percentage of his BMR. Because he is sedentary, we take 20% of his BMR which equals 341 calories.
At this point, we have:
BMR= 1705 calories
PE=341 calories
Now we move to the last part of the equation
DT- the last past of the TMR equation is Dietary thermogenesis. The equation follows
DT=(BMR + PE) X 10%
For our example, we plug in our BMR AND PE
DT= (1705+341) x 10%
DT= (2046) x 10%
DT= 205 Calories
Now we have all of the parts of the equation
TMR=BMR+PE+DT
2251 Calories =1705Calories + 341 Calories +205 Calories
Now we have determined that for our example, we have found that this man burns or expends 2251 Calories a day. Now we can take this number and it becomes our goal for caloric intake also. Meaning this is how many calories, he should consume a day if he wants to stay at the same weight.
When discussing weight loss or weight gain, ideally looking at carb, fat and protein proportions and quality is the best safest approach. One additional approach is to adjust caloric intake. For example if someone wants to gain weight, in addition to looking at carb fat and protein proportions and quality, the amount of calories could be increased. For instance, in our example if the man wanted/needed to gain weight, in addition to looking at nutrient density, he could consider adding 500-1000 calories a day. Meaning if he expends 2251 calories which we determined and he consumes 500-1000 extra calories a day so a total of 3251 , then in theory he should gain weight. There are many factors that play into energy balance as discussed in the slides but this is one component. On the other hand, if someone wants to lose weight, then they could also choose to consume less calories such as 300-500 calories less than the determined TMR, in order to assist with weight loss. In this case he would then consume 1851 calories.
This information is important because the next piece for us is to take our TMR, or adjusted caloric intake if we are deciding to take in more or less calories then we are expending or burning, and determine our suggested intakes of grams of carb, lipids and protein. This goes back to our second class when we discussed AMDR (acceptable macronutrient Distribution Range.), which is what percentage of our diet every day should be carb, lipids, and protein. In short, the max amount of carbohydrate intake everyday is 30%. You can choose less if you are watching carbohydrates. Ultimately we want to establish these numbers for comparison. When you enter your food in cronomenter, you will see where you land. If you enter your food and 60% of your diet is carbohydrate (shown by the circular graph), then this is too much and if you can talk about reducing your carb food sources that is helpful. Lipids intake should be between 50-60% of your total calories every day and never less then 40% and Protein should be between 20-30%. A good typical baseline is Carbohydrate 30%, Lipids 50%, and proteins 20%. Notice how these all add up to 100%. People are welcome to adjust these also (ie-if they are low-carb)
For our next step then, if our example above with a TMR of 2251 calories wanted to maintain weight and was not adjusting his caloric intake then the following example is how we would determine his goals for grams of carbohydrates, lipids and proteins. You will also notice that this is where we use that carbs and proteins are 4 calories per gram and lipids are 9 calories per gram. This allows us to convert calories to grams
CARBS= 30% x 2251 calories = 675 Calories divided by 4 cal/gram = 169 grams
LIPIDS=50% x 2251 calories = 1126 Calories divided by 9 cal/gram = 125 grams
PROTEINS=20% x 2251 calories = 450 calories divided by 4cal/gram = 113 grams
These now become your goals for energy nutrient intake which will be used on your dietary analysis project. You can compare where you landed on your best day of food intake to where you should be. Please note if you are lower in carbohydrates than this 30%, that is good. Its not common but lower carb is better and then in your analysis project you will be looking at your other nutrient levels as well.
