Mastering Energy Balance and Nutritional Health

The Importance of Energy Balance

Proper nutrition and regular physical activity must be present and in balance in daily activities and everyday life. Its imbalance produces negative consequences for the organism. Obesity results from an input of energy through food that exceeds the energy expenditure through activity, stored as fat. Correct nutrition is based on a balanced diet. In a balanced diet, all types of nutrients must be present:

• Carbohydrates: Main energy providers.
• Proteins: Structural or hormonal functions, defense, etc.
• Fats or lipids: Energy input or storage in the body.
• Vitamins: Complex substances the body needs for the assimilation of nutrients.
• Minerals and water.

Understanding Energy Intake and Expenditure

Energy intake for the body is made from foods. The energy from the oxidation of food is measured in kilocalories (kcal), which vary with the type of nutrient. The energy expenditure of a person is constituted by the basal metabolic expenditure (daily energy needs of a person's body to maintain vital functions) plus the costs resulting from physical activity undertaken.

Overall energy expenditure of a person in one day is calculated as: MB/24 x hours of activity x kcal / min / kg x weight.

Promoting an Active Lifestyle

The avoidance of effort creates a tendency toward a lifestyle dominated by daily tasks and activities without physical effort, forming what we call a sedentary lifestyle. An active lifestyle is built around three elements that must prevail in today's society: the balanced diet, healthy habits, and regular physical activity.

Regular physical activity should have a compensating effect on the inactivity of a technologically advanced society, restoring the necessary balance to the body between activity and inactivity.

Basal Metabolism Calculation Methods

Harris-Benedict Method

• Women: 655 + 9.56 x weight + 1.85 x height - 4.68 x age
• Men: 66.5 + 13.75 x weight + 5 x height - 6.78 x age

Mifflin-St Jeor Method

For adults 19 to 78 years:

• MB (Women): 10 x weight + 6.25 x height - 5 x age - 161
• MB (Men): 10 x weight + 6.25 x height - 5 x age + 5

Abbreviated Version

• Women: weight (kg) x 0.95 kcal / kg x 24h
• Men: weight (kg) x 1 kcal / kg x 24h

Energy Expenditure (Activity): kcal x T (minutes) x P (kg)

Overall Energy Expenditure: MB/24 x hours of activity x kcal / min / kg x weight