Food and Enery

Energy
© Food – a fact of life 2009 Extension

What is energy?
Energy is the power used to do work or to produce

heat or light. Energy cannot be created or destroyed,
but can be changed from one form to another.
It is measured in kilojoules (kJ) or megajoules (MJ).
When using imperial measurements, kilocalories (kcal)

are used.
1kJ = 1000J
1MJ = 1000kJ
1kcal = 1000cal
1kcal = 4.18kJ
© Food – a fact of life 2009
Energy from food
When we consume food and drink, energy provided

by carbohydrate, protein, and fat (and alcohol) is
metabolised and used by our bodies.
Carbohydrate, protein, and fat (and alcohol) are

broken down into smaller compounds which are then
oxidised in the cells of the body (respiration).

Energy providing nutrients
Energy in the diet is provided by the nutrients

carbohydrate, protein, and fat.
1 gram of carbohydrate provides16kJ.
1 gram of protein provides17kJ.
1 gram of fat provides 37kJ.

Energy in the diet - alcohol
Alcohol also provides the body with energy.

However, it is not considered a nutrient, because it is
not essential for survival.
1 gram of alcohol provides 29kJ.
People who regularly consume excessive amounts of

alcoholic drinks derive much of their energy intake
from alcohol.
They may also suffer from nutritional deficiencies and
alcohol related diseases, e.g. liver disease and
Warnicke-Korsakoff syndrome.
Energy in the diet
The energy provided by a food or drink depends on

the amount of carbohydrate, protein, alcohol and fat
it contains.
Gram for gram, carbohydrate provides less energy

than protein, fat and alcohol.
Look closely at the following examples of foods high in

carbohydrate, fat and protein.

Energy in the diet - white bread 100g
Total energy 931.0kJ
Carbohydrate 737.6kJ
Fat 59.1kJ
Protein 134.3kJ

Energy in the diet - butter 100g
Carbohydrate 0.0kJ
Fat 3052.5kJ
Protein 8.5kJ

Energy in the diet – canned tuna 100g
Carbohydrate 0.0kJ
Fat 22.2kJ
Protein 399.5kJ

Which nutrient contributes the
most energy?
Per 100g Energy Carbohydrate Fat Protein
White bread 931.0kJ 737.6kJ 59.1kJ 134.3kJ
Butter 3061.0kJ 0.0kJ 3052.5kJ 8.5kJ

Picture
Canned 421.7kJ 0.0kJ 22.2kJ 399.5kJ

tuna

Energy intakes
Experts have estimated the average requirements for

energy for different types of people.
These figures are known as Estimated Average
Requirements (EAR) for energy.
Experts also recommended that:

• about 50% of our energy intake should come from
carbohydrate;
• no more than 35% of our energy intake should

come from fat;
• about 15% of our energy intake should come from

protein.
Energy intakes
The average energy intake in the UK for young people

aged 15 - 18 years is:
• 8830 kJ for girls.
• 11510 kJ for boys.
However, requirements vary from person to person

depending on a variety of factors, including physical
activity level.

Energy expenditure
Different people need different amounts of energy,

depending on a variety of factors, including their:
• basal metabolic rate (BMR);

• level of physical activity;
• age;
• sex;
• body size.

Basal metabolic rate
The basal metabolic rate (BMR) is the rate at which a

person uses energy to maintain the basic functions of
the body e.g. breathing. BMR is measured when a
person is at complete rest, and varies between person
to person.
Men usually have a higher BMR than women because

they tend to have a larger muscle mass.
The BMR accounts for 75% of an individual’s energy

needs.

Activity levels
The total amount of energy required by an individual

depends on their level of activity.
The more active an individual is, the more energy

they need.

Being active everyday
It is recommended that children and

young people participate in at least
60 minutes of moderate intensity
everyday where breathing rate and
heart rate increase.
Activities that increase muscle

strength and flexibility as well as
bone strength, should also be
included
once a week.
Regular activity will help maintain

energy balance.
Energy needs of children
Infants and children have

relatively large energy
requirements because they
are active and growing.
Infants and young children

have a higher BMR in relation
to their size because energy is
needed for growth.

Energy needs of adolescents
Adolescents have high energy requirements due to the

body changes they experience from 11-18 years of
age.
They are also often very active.

Energy needs of adults (19-50 years)
Adult energy requirements are lower than those of

adolescents.
However, during pregnancy and lactation

(breastfeeding) there is an increased need for energy
for the growing fetus and milk production.

Energy needs of adults 50 years and over
Energy requirements decrease gradually after the age

of 50 years in women and 60 years in men.
It is advisable that older people consume food and

drinks that are low in energy but high in vitamins and
minerals to meet their requirements. These foods are
known as nutrient dense foods.

Energy balance
To maintain body weight it is necessary to balance the

energy derived from food with that expended in
activity.
Energy balance is achieved when energy intake

equals energy expenditure.
It is important to maintain a healthy weight or avoid

becoming overweight or underweight, both of which
are major public health problems in the UK.

Positive energy balance
When the diet provides more energy than is

needed, it is stored as fat and the person puts on
weight over time.
People who are in positive energy balance over an

extended period of time (i.e. they take in more energy
than they use) are likely to become overweight or
obese.

Overweight and obese
Excess energy is stored in adipose tissue and can build

up if energy intake continues to be too high, or activity
levels remain too low.
Being overweight or obese is associated with an

increased risk of developing certain cancers,
cardiovascular disease and type 2 diabetes.

Negative energy balance
A person is said to be in negative energy balance

when there is insufficient energy from the diet to meet
energy demands of the body.
Energy is derived from energy stores and the person

looses weight.
People who achieve a negative energy balance over

an extended period of time, are likely to become
underweight.

Underweight
When too little energy is consumed over a period of

time, the body derives energy from fat stores leading
to weight loss.
When too much fat is lost, the person becomes

underweight.
Being underweight is associated with health problems,

such as osteoporosis, infertility and heart failure.

Monitoring energy balance
For adults, change in weight is a good guide to energy

balance.
The Body Mass Index (BMI) is a good indicator of

whether a person is underweight, overweight or a
healthy weight.
The BMI range should only be used for people aged 18

years of age and over.
We are all encouraged to maintain a healthy weight

by balancing energy intake with energy expenditure.

kg .
Calculating BMI
m2
Step 1 Height in meters (m) x height in metres (m)
Step 2 Divide weight in kilograms (kg) by step 1
Step 3 Equals BMI. Next refer to guide below.
Recommended BMI range

Underweight less than 18.5
Normal 18.5 - less than 25
Overweight 25 - less than 30
Obese 30 - 40
Very obese over 40
Calculating BMI
Calculate these 3 examples:
1. Samantha 2. Dale 3. Ruth

Height: 1.70m Height: 1.95m Height: 1.63m
Weight: 51kg Weight: 82kg Weight: 78kg

kg . Normal 18.5 - less than 25
BMI =
m2 Overweight 25 - less than 30
Obese 30 - 40
Very obese over 40
BMI example 1
Samantha
51kg .
Height: 1.70m 1.7m x 1.7m
Weight: 51kg
BMI = 17.6
Samantha is underweight.

Overweight 25 - less than 30
Obese 30 - 40
Very obese over 40
BMI example 2
Dale
82kg .
Height: 1.95m 1.95m x 1.95m
Weight: 82kg
BMI = 21.6
Dale is a healthy weight.

Overweight 25- less than 30
Obese 30- 40
Very obese over 40
BMI example 3
Ruth
78kg .
Height: 1.63m 1.63m x 1.63m
Weight: 78kg
BMI = 29.4
Ruth is overweight.

Overweight 25- less than 30
Obese 30- 40
Very obese over 40

Food and Enery

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Energy

© Food – a fact of life 2009 Extension

Energy is the power used to do work or to produce

It is measured in kilojoules (kJ) or megajoules (MJ).

When using imperial measurements, kilocalories (kcal)

When we consume food and drink, energy provided

Carbohydrate, protein, and fat (and alcohol) are

© Food – a fact of life 2009

Energy in the diet is provided by the nutrients

1 gram of carbohydrate provides16kJ.

1 gram of protein provides17kJ.

1 gram of fat provides 37kJ.

© Food – a fact of life 2009

Alcohol also provides the body with energy.

1 gram of alcohol provides 29kJ.

People who regularly consume excessive amounts of

The energy provided by a food or drink depends on

Gram for gram, carbohydrate provides less energy

Look closely at the following examples of foods high in

© Food – a fact of life 2009

Total energy 931.0kJ

© Food – a fact of life 2009

Total energy 3061.0kJ

© Food – a fact of life 2009

Total energy 421.7kJ

© Food – a fact of life 2009

White bread 931.0kJ 737.6kJ 59.1kJ 134.3kJ

Butter 3061.0kJ 0.0kJ 3052.5kJ 8.5kJ

Canned 421.7kJ 0.0kJ 22.2kJ 399.5kJ

© Food – a fact of life 2009

Experts have estimated the average requirements for

Experts also recommended that:

• no more than 35% of our energy intake should

• about 15% of our energy intake should come from

The average energy intake in the UK for young people

However, requirements vary from person to person

© Food – a fact of life 2009

Different people need different amounts of energy,

• basal metabolic rate (BMR);

© Food – a fact of life 2009

The basal metabolic rate (BMR) is the rate at which a

Men usually have a higher BMR than women because

The BMR accounts for 75% of an individual’s energy

© Food – a fact of life 2009

The total amount of energy required by an individual

The more active an individual is, the more energy

© Food – a fact of life 2009

It is recommended that children and

Activities that increase muscle

Regular activity will help maintain

Infants and children have

Infants and young children

© Food – a fact of life 2009

Adolescents have high energy requirements due to the

They are also often very active.

© Food – a fact of life 2009

Adult energy requirements are lower than those of

However, during pregnancy and lactation

© Food – a fact of life 2009

Energy requirements decrease gradually after the age

It is advisable that older people consume food and

© Food – a fact of life 2009

To maintain body weight it is necessary to balance the

Energy balance is achieved when energy intake