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What is an energy balance? The caloric balance is balancing your eating and your physical expending of the energy you intake from consuming food.
IN – OUT = BALANCE
Your Intake
As human beings, we consume food to produce energy. The amount of energy supplied by a given food is usually measured in calories (Cal). For example, a medium size apple contains 72 calories, a glass (250 mL) of 2% fat milk, 128, an egg (50 g), 78, and McDonald’s Big Mac, 5632.
All the food you eat in a day (your total intake for that day) is called the daily caloric intake (DCI). The more you eat, the higher that number is, and the opposite is true as well. The average daily intake, in the US, was 2,618 calories for men and 1,877 calories for women in the year 1999-2000.
Your OUT
The human body spends the energy drawn from food in basically two ways: to fuel the metabolism at rest and for physical activity.
Resting Metabolic Rate
The resting metabolic rate is the energy your body spends when you’re awake but inactive in normal conditions. It is the minimum amount of energy that your body has to use to survive. This list of functions include includes tissue regeneration, regulation of the body’s temperature, breathing, blood circulation and filtering, and hormonal and nervous activity. These functions are carried out by your liver, brain, heart, kidneys and muscles; these organs and tissues stay active, even when you’re not. Thus, even when you’re resting, you’re actually spending a lot of calories. To some people’s surprise, you spend more calories for resting the nearly any other activity throughout the day.
Physical Activity
Obviously you spend energy whenever you move. From your bed to the shower in the morning, from home to work or school, and any other activity. Even when you’re sitting or standing, your muscles expend energy so you can keep yourself up. The amount of energy you spend that way in a day will depend on what you do: some people don’t need to do much physical activity like the office worker who travels by car and some do a lot more physically demanding labor i.e. a manual worker, or someone who walks or bikes a lot.
Sport and physical exercise also increase the amount of energy spent that way by a good margin. For example, a 121 pounds individual would spend roughly 75 calories per hour when sitting, 200 when shopping and about 450 when walking at a fast pace. Ultimately, physical activity can account for between 20 (complete sedentary lifestyle) and 50 % (athlete) of your daily caloric expense. The bottom line is: the more physically active you are, the more physical activity counts toward and increases your daily caloric expense.
Interestingly, exercise affects your OUT in two ways: first, it raises your daily expenditure the days you train. Second, in the long run and as you slowly build muscle, it increases your resting metabolic rate. The fact is that a pound of muscle is a lot more “active”, from a metabolic standpoint, than a pound of fat.
Muscle contracts when you move, since it is used when you train and constantly rebuilds itself to sustain its daily effort. As we have seen, energy use can also be calculated in calories. Your daily caloric expense (DCE) is the sum of the energy required by your metabolism at rest in a day, plus the energy used to do physical activity in that same day.
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