Energy Consumption

Energy Intake

The energy the human body acquires through diet is calculated in calories. This energy mainly comes from three macronutrients: carbohydrates, fats, and proteins. Each macronutrient provides different energy values: carbohydrates and proteins provide about 4 kcal of energy per gram, while fats provide 9 kcal.

Energy Expenditure

Energy expenditure can be divided into the following key components:

• Basal Metabolism: The minimum energy required for basic life activities in a resting state.
• Daily Activity Energy Expenditure: This includes energy expenditure from all non-exercise activities, such as walking, typing, and doing household chores.
• Exercise Energy Expenditure: Direct energy consumption through planned physical activities or exercise.
• Thermic Effect of Food: The energy required to digest, absorb, and metabolize food.

Energy Balance

Energy balance is the relationship between energy intake and energy expenditure.

Paying attention to energy balance is crucial for formulating effective sports nutrition strategies, helping to achieve healthy weight management, enhance athletic performance, and benefit long-term health.

By accurately calculating an individual's basal metabolic rate (BMR) and daily activity expenditure, diet and exercise plans can be adjusted to achieve optimal health management. For example, during weight loss, it may be necessary to create an energy deficit by reducing the intake of high-calorie foods and increasing aerobic exercise. Conversely, during weight gain, it may be necessary to increase the intake of high-protein, high-energy foods and engage in resistance training to promote muscle growth.