Читать книгу Nutrition For Dummies - Carol Ann Rinzler - Страница 72
Resting energy expenditure (REE)
ОглавлениеEven when you’re at rest, your body is busy. Your heart beats. Your lungs expand and contract. Your intestines digest food. Your liver processes nutrients. Your glands secrete hormones. Your muscles flex, usually gently. Cells send electrical impulses back and forth among themselves, and your brain continually sends messages to every tissue and organ.
TABLE 5-1 How Many Calories Do You Need When You’re Resting?
| Gender and Age | Equation to Figure Out Your REE |
|---|---|
| Males | |
| 18–30 | (15.3 x weight in kg) + 679 |
| 31–60 | (11.6 x weight in kg) + 879 |
| 61 and older | (13.5 x weight in kg) + 487 |
| Females | |
| 18–30 | (14.7 x weight in kg) + 496 |
| 31–60 | (8.7 x weight in kg) + 829 |
| 61 and older | (10.5 x weight in kg) + 596 |
The National Research Council, Recommended Dietary Allowances (Washington, D.C.: National Academy Press, 1989)
The energy that your resting body uses to do all of this is called resting energy expenditure, abbreviated REE. The REE, also known as the basal metabolism, accounts for 60 to 70 percent of all the energy you need each day.
To find your resting energy expenditure (REE), you must first figure out your weight in kilograms (kg). One kilogram equals 2.2 pounds. So to get your weight in kilograms, divide your weight in pounds by 2.2. For example, if you weigh 150 pounds, that’s equal to 68.2 kilograms (150 ÷ 2.2). Plug that into the appropriate equation in Table 5-1, and there’s your REE.
What do you do with this information? First, simply appreciate its scientific value in describing the most basic fact about how many calories you need to survive. Second, and more pragmatically, regard it as a base on which to build a nutritional, real-life daily menu.
