ENERGY
Do you ever wonder where you get the energy to power through your day? Energy is
essential for our bodies to function properly, and it comes from the food we eat. In this blog,
we’ll explore the definition of energy, how much we need for our everyday activities, and the
units used to measure it.
What is Energy?
Energy is the ability to do work or produce heat. In the context of nutrition, it refers to the
energy we get from food and beverages, which our bodies use for all activities, including
breathing, circulating blood, and moving our muscles. Energy is measured in calories (cal) or
kilocalories (kcal), with one kcal being equal to 1000 cal.
Energy formed in mitochondria of the cell is actually stored in our liver and muscle cells and
readily available as glycogen. The energy from the breakdown of food is stored in the body in
the form of a high energy compound, adenosine triphosphate (ATP). ATP is also known as
energy currency. ATP acts as a store of energy-rich phosphate bonds. A living cell can use
energy only in the form of energy-rich phosphate bonds. When energy is required ATP is
converted to ADP. One mole of ATP provides 8 kcals of energy.
How much Energy do we Need?
The amount of energy we need depends on several factors, such as age, sex, weight, height,
and level of physical activity. The average adult needs around 2000-2500 kcal per day to
maintain their weight. However, the actual amount may vary depending on individual needs.
To calculate your daily energy needs, you can use the Harris-Benedict equation, which takes
into account your basal metabolic rate (BMR) and level of physical activity. BMR is the
amount of energy your body needs to perform basic functions while at rest, such as breathing
and maintaining body temperature. Physical activity level refers to the amount of energy
expended during exercise and other daily activities.
Factors that Influence Energy Consumption
The amount of energy consumed during an activity depends on several factors, including:
Intensity of the Activity: The intensity of an activity is one of the most significant
factors that influence energy consumption. High-intensity activities, such as running,
require more energy than low-intensity activities, such as walking.
Duration of the Activity: The duration of an activity is another factor that influences
energy consumption. Longer activities require more energy than shorter activities.
Body Weight: Body weight is also an important factor that affects energy
consumption. Heavier individuals require more energy to perform the same activities
as lighter individuals.
Metabolic Rate: Metabolic rate is the rate at which the body burns calories at rest.
Individuals with a higher metabolic rate will burn more calories even when they are
not engaged in physical activity.
Examples of Energy Consumption in Everyday Activities
The amount of energy consumed during an activity can vary widely depending on the factors
listed above. Here are some examples of energy consumption in everyday activities:
Walking (2 mph): 170 kcal/hour
Bicycling (10 mph): 290 kcal/hour
Swimming (slow freestyle): 500 kcal/hour
Running (8 mph): 1,000 kcal/hour
Yoga (Hatha): 175 kcal/hour
Tai Chi: 190 kcal/hour
Golf (carrying clubs): 290 kcal/hour
Dancing (ballroom): 310 kcal/hour
Volleyball (casual): 340 kcal/hour
Basketball (casual): 450 kcal/hour
Tennis (singles): 510 kcal/hour
Soccer (competitive): 780 kcal/hour
Jumping rope (moderate): 780 kcal/hour
It’s important to note that the actual amount of energy consumed during an activity can vary
depending on the individual’s body weight, metabolic rate, and other factors. These numbers
should be taken as general estimates and not as absolute values.
Units of Energy Measurement
Food energy is expressed in calories or joules. A calorie (cal) is the amount of energy
required at one atmosphere of pressure to raise the temperature of 1 g of water from 14.5°C
to 15.5°C. The joule (J), the preferred unit SI, is often used alternatively.
One calorie is equal to 4.184 J. (1Kcal = 4.184 KJ)
Food energy is usually measured by a bomb calorimeter based on the heat of combustion.
When it comes to nutrition, kilocalories (Kcal) are the most commonly used unit of energy
measurement. You might have noticed that nutrition labels on packaged foods often list the
number of kilocalories per serving. This information can help you make informed decisions
about your food choices and portion sizes.
Conclusion
In conclusion, energy is a crucial component of our overall health and wellbeing. It is
measured in calories or kilocalories and is obtained from the food and beverages we
consume. Understanding how much energy we need for our everyday activities and the units
used to measure it can help us make better choices about our diet and lifestyle. Remember to
eat a balanced diet, stay active, and consult with a healthcare professional if you have any
concerns about your energy needs.
