April 18: Calories - The Energy Basis of Nutrition

Question 1

Calorie/kcal/kilocalorie

Answer 1

Amount of heat needed to raise 1 liter of water by 1°C

Question 2

Where is the potential energy in foods?

Answer 2

Stored within chemical bonds

Question 3

Physiological fuel value for carbs

Answer 3

1g carbs = 4 calories

Question 4

Physiological fuel value for fat

Answer 4

1g fat = 9 calories

Question 5

Physiological fuel value for protein

Answer 5

1g protein = 4 calories

Question 6

Are the calories listed on food labels the physiological fuel value or total potential energy?

Answer 6

The physiological fuel value

Question 7

Components of human energy requirement

Answer 7

Basal metabolic rate (BMR)
Activity (working out, etc)
Thermic effect of food (TEF)
Growth (only for children)

Question 8

Basal metabolic rate (BMR)

Answer 8

Energy needed to keep basic body functions going, such as heart and lung function

Question 9

Thermic effect of food (TEF)

Answer 9

Energy needed to digest and assimilate food, about 5% of total caloric intake (BMR + activity + anything else)

Question 10

Roughly how many calories are in 1 pound of fat?

Answer 10

3,500 calories = 1 lb fat

Question 11

How to calculate BMR

Answer 11

For males: 1 kcal/kghr x weight (kg) x 24 hrs/day
For females: 0.9 kcal/kghr x weight (kg) x 24 hrs/day

Main thing to remember is 1 for males, 0.9 for females

Question 12

Factors that change BMR

Answer 12

Age (decrease after 60), fasting (decrease), exercise (increase)

Question 13

Activity percentage of BMR

Answer 13

Sedentary - 30%
Light - 50%
Moderate - 70%
Strenuous - 100%