Balancing Caloric Intake and Expenditure Caloric Intake Caloric

Balancing Caloric Intake and Expenditure

Caloric Intake • Caloric intake is the amount of calories (energy) consumed. Calculate Your Recommended Daily Caloric Intake Read the Activity Level Details http: //www. drgily. com/basal-metabolic-rate-calculator. php

Choose One: • Sedentary – little or no exercise/physical activity • Lightly Active – light exercise or sports 1 -3 days per week • Moderately Active – moderate exercise/sports 35 days per week • Very Active – intense exercise or sports 6 -7 days per week • Extra Active – very intense daily exercise/sports or twice a day physical training.

Physical Activity vs. Exercise • Are they the same? • Physical activity is movement that is carried out by the skeletal muscles that requires energy. • Exercise is planned, structured, repetitive movement intended to improve or maintain physical fitness components (5). Exercise is a subcategory of physical activity.

Basal Metabolic Rate • BMR – is the minimal amount of calories our bodies need to function at rest. We need more than that amount of calories because we are not at rest all the time.

Caloric Expenditure • Caloric expenditure is the amount of calories used or expended. • Balancing Calories to Manage Weight

BMI • Body Mass Index (BMI), is simply a number that gives a general indication if weight falls within a healthy range. – Calculated by a ratio of your height to weight (kg/m 2)

What If?

Finding Success in an Exercise Program • Having goals • Be flexible – have a plan for setbacks • Exercise with a friend • Choose activities YOU like! • Change it up – variety in the types of exercise • Music

Ways to Increase Physical Activity • Walk or bike to the corner store or to a friend’s house. • Walk the dog. • Go out for a short walk before breakfast, after dinner or both! Start with 5 -10 minutes and work up to 30 minutes. • Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.

Ways to Increase Physical Activity • Help plan family outings and vacations that include physical activity (hiking, backpacking, or swimming). • Join or create a recreational club that emphasizes physical activity. • On vacation, include walking, biking, running, or flying a kite.