Understanding Energy Balance for Better Diet Management

Energy balance is important for managing your diet.

So, what is energy balance?

It’s the balance between the calories you take in from food and drinks (caloric intake) and the calories your body uses up through activities and everyday functions (caloric expenditure).

When you have a good energy balance, it helps you keep your weight the same. If you eat too many calories or burn too few, you could gain weight. On the other hand, if you burn more calories than you eat, you could lose weight.

Caloric Intake:

• Most adults need between 1,800 and 2,400 calories each day.
• This number can change based on things like age, gender, weight, and how active you are.
• To lose weight, you need to eat fewer calories than you burn.
• For example, if you take in 3,500 fewer calories than you burn, you could lose about 1 pound.

Caloric Expenditure:

• Your total daily energy expenditure (TDEE) is how many calories you burn every day. This includes:
  1. Basal Metabolic Rate (BMR): This is the energy your body uses while at rest. It makes up about 60-75% of your total calorie burn.
  2. Physical Activity: This includes all the movement you do. It usually accounts for about 15-30% of your total calories burned, and it can vary a lot from person to person.
  3. Thermic Effect of Food (TEF): This is the energy used to digest food and it’s about 10% of your total calorie burn.

Conclusion:

You can manage your diet by knowing about energy balance.

By keeping track of how many calories you eat and how many you burn, you can make better food choices that help you stay healthy and maintain your weight.

It's important to find a balanced approach that fits your lifestyle and likes. Remembering these numbers can help you to reach your health goals.