In general, a person requires an energy of about 4,500 kcal or 1.5 times the normal adult energy needs with relatively the same posture, because if the person is categorized by someone who does heavy physical activity. Energy requirements are calculated by taking into account several components, namely energy use: Basal Metabolic Rate (BMR), Specific Dynamic Action (SDA), Physical Activity and Growth Factors.
- BMR is the amount of energy expended for the vital activity of the body such as heart rate, breathing, electrical transmission in the muscles and others.
- SDA is the amount of energy required to process food in the body, among others, for the process of digestion and absorption of nutrients by the intestine. SDA magnitude of approximately 10% of the Basal Metabolic Rate (BMR).
- Physical Activity energy expenditure for daily physical activity is determined by the type, intensity and duration of physical activity and sport.
- Growth Factors Children and adolescents experiencing growth that requires an increase in energy. Additional energy is required for the growth of new bone and tissue.
Formulas: The calculation of the amount of energy expended each person.
BMR + SDA + Physical Activity
How to Calculate Energy Requirement
There are six steps in calculating energy requirements which I will share the following article 6 steps in calculating energy needs.
To meet the nutritional balance in the body requires some basic substances that are essential to generate enough energy for our bodies.
- Carbohydrates: Carbohydrates are the main source of energy to meet nutritional needs. Type of food sources of carbohydrates include: grains (rice, sticky rice, maize), tubers (yams, cassava) and starchy foods (bread, noodles, pasta, macaroni, vermicelli).
- Protein: Protein is a nutrient that is not an energy producer acting as a source of energy but it serves to replace the body's tissues and cells are damaged. Protein teenagers indispensable for growth and body shaper to achieve optimal height. Teens are highly recommended to consume protein sources derived from animal and vegetable.
Proteins of animal origin such as meat (recommended lean meat), chicken,
fish, eggs and milk. The recommended source of vegetable protein is tofu, tempeh, and legumes (peanuts, soybeans and green beans).
- Fats: Although fat is the energy source of the most high, but it is not recommended to consume excessive fat. Because fat energy can not be directly used for training and competing. Fat present in food of animal origin as animal fat and vegetable fat of plant origin as. Animal fats examples are: cheese, butter, fatty meat (cattle / goat). Examples are vegetable fats: palm oil, coconut oil, margarine, soybean oil, peanut oil, and corn oil.
- Vitamins: Vitamin widely available in food sources of animal origin such as meat, eggs, fish and chicken. In addition, the vitamin can also be obtained from a source of vegetable origin, such as fresh vegetables and fruits. A recommended addition to foods of animal origin also need to consume foods of plant origin such as fruits and fresh vegetables.
- Mineral: A require more oxygen for the combustion of carbohydrates that produce energy, especially during strenuous activity that requires a lot of energy. To carry oxygen (O2) to the muscles needed Hemoglobin (Hb) or red blood cells enough. Enough to form hemoglobin body requires iron (Fe), which comes from meat (recommended lean meat), green vegetables and beans.
- Water and Electrolytes: While doing strenuous activity a person will sweat in very much. Sweat more will be issued if the activity in hot areas. Water sweat out of the body can reach one liter per hour. If the body of water loss exceeds 2% of total body weight, it will become dehydrated (lack of fluid) and can be disrupted health. To prevent dehydration, it's good football athletes drink before you feel thirsty. Drinking water regularly with a little extra electrolytes and carbohydrates very well to prevent dehydration. Drunk drinking water is recommended in the form of fruit juice because in addition to containing water also contains electrolytes needed to replace fluids and electrolytes lost during activity.
- Fiber: Another thing that also should not be overlooked by someone who often heavy activity is consumption of fiber (fiber) of the meal. Consumption of fiber enough to help defecation becomes a regular and smooth. Fiber is also very important in the prevention of various diseases like colon cancer, and heart disease. Fiber from foods are vegetables and fruits such as spinach, kale, cassava leaves, pumpkin leaves, apples, jicama.
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