Energy Balance
- Intake ≈ Expenditure: Stable weight
- Intake > Expenditure: Potential gain
- Intake < Expenditure: Potential loss
Hormones, genetics, sleep, stress also matter.
Daily Requirements
| Group | Sedentary | Moderate | Active |
|---|---|---|---|
| Men 19–30 | ~10,000 kJ | ~11,500 | ~13,500 |
| Men 31–50 | ~9,700 | ~11,200 | ~13,000 |
| Women 19–30 | ~7,900 | ~9,100 | ~10,800 |
| Women 31–50 | ~7,600 | ~8,800 | ~10,400 |
1 kcal = 4.184 kJ. 8,700 kJ ≈ 2,080 kcal.
Macronutrients
| Macro | AMDR | kJ/g | Role |
|---|---|---|---|
| Carbs | 45–65% | 17 | Energy; fibre |
| Protein | 15–25% | 17 | Repair; immune |
| Fat | 20–35% | 37 | Hormones; vitamins |
BMR (Mifflin-St Jeor)
- Men: (10×kg)+(6.25×cm)−(5×age)+5
- Women: (10×kg)+(6.25×cm)−(5×age)−161
Multipliers
| Level | Factor |
|---|---|
| Sedentary | 1.2 |
| Light | 1.375 |
| Moderate | 1.55 |
| Very active | 1.725 |
| Extreme | 1.9 |
Example
34 y/o woman, 166 cm, 63 kg, moderate: BMR ≈ 1,337 kcal → TDEE ≈ 2,072 kcal (8,669 kJ)
Disclaimer: General education. No guaranteed outcomes.