Calculation method To estimate the number of calories needed to maintain bodyweight, we have to examine the three components of daily

caloric requirements (1). They are: 1. Resting energy expenditure (REE) 2. Thermic effect of activity (TEA): which can be further subdivided into two components: A. Calories burned during exercise B. Calories burned after exercise 3. Thermic Effect of Feeding (TEF) Total energy expenditure (also called basal metabolic rate) is equal to REE plus TEA plus TEF. Each component is discussed in detail below. Resting energy expenditure (REE) REE represents the number of calories needed by the body to sustain itself at rest. It typically comprises 60-75% of the total caloric expenditure per day. REE is determined by a number of factors including total body weight, lean body mass, thyroid hormones, and nervous system activity (6). In general, REE correlates closely with total body weight as well as lean body mass. Total body weight is used to calculate REE due to the difficulty in obtaining accurate measures of lean body mass (see the previous section on body composition). There are numerous equations to estimate REE. The simplest method is to multiply total bodyweight in pounds by 10-11 calories per pound (7). Women should generally use the lower value, men the higher. Again, this number represents how many calories the body will burn assuming zero activity. Sample REE calculation Female weighing 150 lbs * 10 calories/lb = ~1500 calories/day Male weighing 180 lbs * 11 calories/lb = ~1980 calories/day REE is adjusted upward by determining the number of calories expended during the day, called the thermic effect of activity. Thermic Effect of Activity (TEA) TEA includes general moving around, shivering, and exercise. Depending on the frequency, intensity and duration, exercise can increase total caloric expenditure by 15% (very sedentary) to 30% or more (very active) over baseline levels. Although it is possible to calculate the number of calories burned with varying types of exercise, it is generally sufficient to simply estimate the

number of calories burned with activity. The level of activity in a day will determine the increase in caloric requirements over REE. (7) Even someone who is totally sedentary will need to adjust REE upwards by at least 15%. See Table 4 below for REE multipliers:

For most people, assuming they exercise three to four times weekly at a moderate intensity, an activity modifier of 1.5-1.6 is sufficient. So, using our two dieters from above: Female at 150 lbs = 1500 calories/day * 1.5 = 2250 calories per day Male at 180 lbs = 1980 calories/day * 1.5 = 3000 calories per day The final calculation necessary is to add the thermic effect of feeding (TEF). The Thermic Effect of Feeding (TEF) TEF represents the slight increase in metabolic rate which occurs when food is ingested. The term specific dynamic action (SDA) of food is also used. The three macronutrients: carbohydrate, protein and fat have different SDA values. Protein has the highest SDA, burning off 20-25% of its total calories during digestion. If 100 calories of protein are eaten, 20-25 calories are burned during digestion. Carbohydrate is slightly less, having a SDA of 15-20%. Fat has the lowest SDA, approximately 3%. As an average, TEF will increase caloric requirements by roughly 10% per day. Female at 150 lbs = 2250 calories/day + 10% (225 calories) = 2475 calories/day Male at 180 lbs = 3000 calories/day + 10% (300 calories) = 3300 calories/day These values represent the estimated caloric intake needed to maintain bodyweight and bodyfat at a stable level. It is modified based on whether an individual wishes to gain or lose weight/fat. An alternative method Another rough way to estimate daily maintenance calories is to simply multiply

bodyweight in pounds by approximately 15-16 calories/pound. Women should use the lower value, men the higher. Female at 150 lbs * 15 cal/lb = 2250 cal/day Male at 180 lbs * 16 cal/lb = 2880 cal/day Both values compare fairly closely to the those from the calculated method above. Using the values for maintenance calories from the last section we have: Female at 150 lbs * 15 cal/lb = 2250 cal/day A 20% deficit yields 2250 * 0.20 = 450 calorie/day deficit 2250 calories - 450 calories = 1800 calories per day 1800 calories/day / 150 lbs = 12 calories/lb Male at 180 lbs * 16 cal/lb = 2880 cal/day A 20% deficit yields 2880 cal/day * 0.20 = 576 cal/day 2880 cal - 576 cal = 2304 cal/day 2304 cal/day / 180 lbs = ~13 calories/lb