Energy requirements

Energy requirements are a fundamental part of human nutrition. Our body needs energy to carry out its daily functions, from the beating of the heart to the digestion of food and physical activity. Understanding how to properly determine and meet these needs is essential to maintaining optimal health and a balanced lifestyle.

In this session, we will explore in detail energy requirements, how they are calculated, factors that influence them, and tips for maintaining a healthy balance.

Fundamental Concepts

To understand energy requirements, we must first be clear on some basic concepts:

• Calories: Calories are the unit of measurement of energy obtained from food and used in the body. Each food provides a certain amount of calories, which can vary according to its macronutrient content (carbohydrates, proteins and fats).

• Basal Metabolism: Basal metabolism refers to the amount of calories your body needs to maintain vital functions at rest, such as breathing and temperature regulation. It accounts for most of your daily energy requirements.

• Total Energy Expenditure (TEE): Total Energy Expenditure is the total amount of calories you need in a day, including basal metabolism and the energy used for physical activity and digestion. This value can vary widely from person to person.

Calculating Energy Requirements

Calculating your energy requirements is critical to establishing a proper eating plan. Here are two common methods for doing so:

• Harris-Benedict Formula: This formula is used to estimate basal metabolism and then multiplied by a factor that reflects your level of physical activity. The formulas for men and women are slightly different.

• Direct Measurement: In clinical settings, it is possible to measure basal metabolism and total energy expenditure more accurately using specialized equipment.

Factors Influencing Energy Requirements

Not everyone has the same energy requirements, as several factors can influence them:

• Age: As we age, our basal metabolism tends to decrease, which means we may need fewer calories over time.

• Gender: Men tend to have a slightly higher basal metabolism than women due to differences in body composition.

• Body Weight: Body weight influences the amount of energy needed to maintain vital functions. People with a higher body weight tend to require more calories.

• Physical Activity Level: The amount of physical activity you perform on a daily basis has a significant impact on your energy requirements. More active people need more calories than sedentary people.

Maintaining a Healthy Balance

Once you've calculated your energy requirements, it's important to make sure you maintain a healthy balance. Here are some guidelines:

• Balanced Eating: Eat a balanced diet that includes a variety of foods, including fruits, vegetables, lean proteins and healthy fats.

• Portion Control: Maintain portion control to avoid excess calories. Listening to your body's satiety signals is critical.

• Hydration: Drinking enough water is essential for your body to function properly and can help control appetite.

• Physical Activity: Staying physically active is key to maintaining a healthy weight and improving overall health. Find an activity that you enjoy and is appropriate for your fitness level.

• Professional Supervision: In some cases, especially if you have specific health goals, it is advisable to consult a health professional or registered dietitian for personalized guidance.