nutrition

protein

improves recovery of muscles

carbohydrates

fats

UK Guidelines - 2000 Kcal for women, 2500 Kcal for men per day

provides energy

improves cognitive function

provides warmth

if you eat more calories than you burn you will gain weight, if you eat less calories than you burn you will lose weight, if you eat the same amount of calories you burn you will stay the same weight. positive energy balance = weight gain, negative energy balance = lose weight

hydration

macronutrients

proteins

carbohydrates

fats

energy expenditure

physical activity

adaptive thermogenesis

dietary thermogenesis

basal metabolic rate

energy body uses at rest

60-75% of energy output

related to lean body mass

BMR Calc - men = 66.47 + (6.24 x weight in lbs) + (12.7 x height in inches) - (6.755 x age)

BMR Calc - women = 655.1 + (4.35 x weight in lbs) + (4.7 x height in inches) - (4.7 x age)

my BMR - 1665.85 kcal

dietary thermogenesis

10% of energy expenditure

extra energy used after we eat to digest, absorb, transport and store food

Physical Activity

adaptive thermogenesis

20% of energy expenditure

extra energy given out on top of BMR

occurs as result of enviroment (shivering if cold)

10% of energy expenditure

very low levels - 1.4

moderate levels - 1.6

high levels - 1.8

BMR x PAL = TDEE

My TDEE =2998.53 kcal