Energy Balance

Understanding Energy Balance

  • Energy balance refers to the balance between energy intake and energy expenditure in the body.
  • Maintaining this balance is vitally important as it can help ensure a healthy body weight and overall wellness.

Energy Intake

  • Energy intake comes from the food and drink we consume.
  • It is measured in kilocalories (kcal) or kilojoules (kJ).
  • Different types of food provide varying amounts of energy. For instance, carbohydrates and proteins provide approximately 4 kcal per gram, whereas fats give roughly 9 kcal per gram.

Energy Expenditure

  • Energy expenditure is the energy our bodies use to perform all functions, including breathing, digestion, physical activity, and maintaining body temperature.
  • Basal Metabolic Rate (BMR) is the amount of energy our bodies need at rest to function effectively. It accounts for about 60-70% of the total energy expenditure.
  • The next component is the Physical Activity Level (PAL) which varies depending on how physically active a person is during a day.
  • The last element in energy expenditure is the Thermic Effect of Food (TEF), representing the energy required to digest, absorb, and metabolise the nutrients in our food.

Maintaining Energy Balance

  • Maintaining energy balance is essential to avoid either underweight or overweight situations.
  • If energy intake exceeds energy expenditure, an individual may put on weight. This is because the excess energy is stored as fat in the body.
  • On the contrary, if energy intake is less than energy expenditure, a person might lose weight as the body uses stored energy (fat and muscle tissues) to meet its needs.
  • Maintaining energy balance isn’t about matching energy intake and expenditure each day or meal. Instead, it’s about the balance over time that will help maintain a healthy weight.

Influence of Energy Balance on Health

  • Poor energy balance can lead to malnutrition, obesity, and other health problems.
  • Studies show there is a strong link between energy imbalance and the risk of developing Type 2 diabetes and heart disease.
  • It can also influence mental health. A poorly balanced diet can lead to fatigue, depression, and reduced cognitive function.

Strategies to Achieve Energy Balance

  • Healthy eating includes consuming a variety of foods that give you the nutrients needed to maintain health, feel good and have energy.
  • Regular physical activity can help to balance energy intake from food with energy expenditure.
  • Monitoring body weight regularly can help to notice any significant weight gains or losses, indicating an energy imbalance.
  • Consulting health and nutrition professionals can provide guidance about how much and what types of food and activity are needed to achieve and maintain energy balance.