Sports Nutrition 101 - The Total Energy Expenditure
7/29/2008 12:00:00 AM
July 29, 2008
Resting Metabolic Rate (RMR)
Resting energy expenditure is the amount of energy that a person expends
at rest - which means lying on ones back with eyes open and not sleep. It is important to determine the resting energy expenditure of an athlete because it fits into the larger equation when determining total energy expenditure.
Equation: Mifflin St. Jeor
Male: (10 x weight) + (6.25 x height) - (5 x age) + 5
Female: (10 x weight) + (6.25 x height) - (5 x age) - 161
Weight in kg = weight in pounds/2.2
Height in cm = height in inches x 2.54
Daily Energy Expenditure (DEE)
Daily energy expenditure is the amount of energy a person expends on
day-to-day activities (walking to the car, sitting at desk, walking around campus, climbing stairs, etc.). The way to determine these values is simple. How much do you move around throughout the day? The smallest caloric allowance should be no less than 200 calories for the sedentary person. The moderately active person should allow about 500 calories.
Exercise Energy Expenditure (EEE)
Exercise expenditure is the calories burned during exercise and is totally
individualized to the athlete and sport. Generally - you can estimate based on the following guidelines:
RMR x 1.2 = Sedentary individual (no exercise)
RMR x 1.55 = exercise 3-5 days/week
RMR x 1.725 = exercise 6-7 days/week
RMR x 1.9 = extremely hard training and active lifestyle
Total Energy Expenditure (TEE)
Total energy expenditure can be determined by adding all three together - TEE = RMR + DEE + EEE
After you know how much energy you expend over the course of a day - you know how much nutrition you need! The goal is to take this number of calories and spread them out over the course of a day in meals and snacks of complex carbohydrates, lean protein, healthy fat, and fluid!
