You will learn how to calculate body mass index (BMI) when given height and weight information, and describe the health implications of any given BMI value. You will also learn how to calculate yout total daily energy expenditure (TDEE) , and describe the roles of basal metabolic rate (BMR) and several other factors in determining an individual’s daily energy needs. The role of hormones that control your weight and strategies to "fix' those hormones will also be explored

1. Dr Wong Yau Hsiung
American Degree Program (ADP)
School of Liberal Arts and Sciences
Taylor's University
Energy Balance and
Healthy Body Weight

2. CONTENTS
01 Energy Balance
Energy Expenditure02
03 Body Mass Index
Hormones and Weight Gain04

3. The energy in foods
and beverages is the
only contributor to
the “energy in” side
of the energy balance
equation.
Energy
In
Change in energy
stores equals food
energy taken in
minus energy spent
on metabolism and
muscle activities.
Energy
budget
Energy expenditures
vary among individuals.
It depends on the
lifestyle and metabolism
of the person
Energy
out
One way to estimate
your energy need is
to monitor your food
intake and body
weight over a period
of time.
Calorie
Needs
Energy Balance
Change in energy stores = energy in – energy out

4. Basal metabolism
(BMR)
Your TDEE is an estimation of how many calories you need in one day. Once you have your calories
calculated, you can focus on reducing your calories in a way that will help you reach your weight loss
goals. calculating your TDEE is one of the best ways to calculate your calories.
Total Daily Energy Expenditure (TDEE)
Energy Output
Thermic effect
of food (TEF)
Physical activities

5. Total Daily Energy Expenditure (TDEE)

6. Basal Metabolism (BMR)
 Largest component of energy expenditure
 The Basal Metabolic Rate (BMR) is the rate
at which the body expends energy for life-
sustaining activities.
 The rate may vary from person to person
and may vary for the same individual with a
change in circumstance or physical
condition

7. Factors That Affect the BMR

8. Physical Activities
 25-50 % of total daily energy expenditure.
 The amount of energy needed for any activity depends on
three factors:
 muscle mass
 body weight
 activity.

9. Energy Expended on Various Activities

10. Thermic Effect of Food (TEF)
 5-10% of total daily energy
expenditure.
 Proportional to the food
energy taken in and is usually
estimated at 10 percent of
energy intake.
 Thermic effect of foods:
 Carbohydrate: 5–10%
 Fat: 0–5%
 Protein: 20–30%

11. Macronutrients

12. Body mass index (BMI)

13. Macronutrients
Macronutrients
Ratio (%)
(based on
balance diet)
Total calories
(kcal)
Total grams
(g)
Main Meals
(70 %)
Snacks
(30 %)
Carbohydrate
Protein
Fat

14. Body mass index (BMI)
 BMI is a tool for indicating weight status.
 It is a number that shows body weight
adjusted for height.
 BMI = weight (kg)/ height (m2)

15. Body mass index (BMI)
 BMI is a tool to measure your body weight based on your height
and weight
 BMI = weight (kg)/ height (m2)
 The BMI chart is not for babies, children, teens, pregnant or breast
feeding women, adults over 65 years old and very muscular people.

16. The Role of Hormones in Weight Management
 Weight is directly related to
your hormones.
 Once we understand the
relationship between
hormones and weight gain,
we can take the proper steps
to balance these hormones
and lose weight in a
sustainable, healthy way.
 3 important hormones:
 Insulin
 Leptin
 Ghrelin

17. The Role of Hormones in Weight Management
 Insulin
 Insulin allows your cells to
take in blood sugar for
energy or storage.
 The main fat storage
hormone in the body.
 Insulin resistance – elevated
blood sugar and insulin levels
 Lead to many health
problems, including obesity
and metabolic syndrome

18. Feasting

19. Fasting

20. The Role of Hormones in Weight Management
 Leptin
 Produced by fat cells.
 A "satiety hormone" -
reduces appetite and makes
you feel full.
 Leptin resistance, in which
your body does not respond
to this hormone, is now
believed to be the leading
driver of obesity in humans

21. The Role of Hormones in Weight Management
 Ghrelin
 Produced by stomach cells
 “Hunger hormone" –
increase appetite and makes
you feel hungry.

22. The Role of Hormones in Weight Management
Tips to normalize hormone levels and improve the
function and sensitivity of hormones:
 Avoid or minimize sugar
(high-fructose corn syrup and sugar-sweetened drinks)
 Reduce carbohydrates
 Fill up on protein, eating protein at every meal,
especially breakfast
 Avoid inflammatory foods
 Eat more anti-inflammatory foods
 Include plenty of healthy fats
 Exercise regularly
 Get enough sleep

23. THANK YOU
ANY QUESTIONS ?