Question

6. What range of BMI values represents a person with a healthy weight?

7. Ignoring factors other than age, how does BMR change as a person grows older? What does this mean for their dietary intake?

8. Calculate the Estimated energy requirements (EER) for a male who is 41 years old, 6 feet 2 inches tall, and 220 pounds with a Low Activity lifestyle. Use BMR and an activity factor to find the EER.

9. Calculate the Estimated Energy Requirement (EER) for a female who is 23 years old, 5 feet 4 inches tall, and 130 pounds with a sedentary lifestyle. Use BMR and an activity factor to find the EER.

10. Indirect calorimetry estimates a person’s energy requirements by (select one)

Comparing the amount of oxygen consumed with the amount of carbon dioxide expired

Measuring the heat produced in a sealed chamber

Comparing weight on land to underwater weight

Measuring the amount of fat deposited under the skin

Answer 1

6.

BMI is used to broadly define different weight groups in adults 20 years old or older. The same groups apply to both men and women.

• Underweight: BMI is less than 18.5
• Normal weight: BMI is 18.5 to 24.9
• Overweight: BMI is 25 to 29.9
• Obese: BMI is 30 or more.

7.The basal metabolic rate decreases almost linearly with age. ... It is shown that the decrease in muscle mass relative to total body may be wholly responsible for the age-related decreases in basal metabolic rate. Energy consumption by physical activity also decreases with atrophic changes of skeletal muscle.

influenced by four key factors :

• Resting metabolic rate (RMR): How many calories you burn while you are resting or asleep. It is the least amount needed to keep you alive and functioning.
• Thermic effect of food (TEF): How many calories you burn through digesting and absorbing food. TEF is usually 10% of your daily calories burned.
• Exercise: How many calories you burn through exercise.
• Non-exercise activity thermogenesis (NEAT): How many calories you burn through non-exercise activities, such as standing, fidgeting, washing the dishes and other household chores.

Other things that can affect your metabolism include age, height, muscle mass and hormonal factors.

4. Eat More Protein-Rich Foods

Eating more protein-rich foods can help fight a slowing metabolism.

That’s because your body burns more calories while consuming, digesting and absorbing protein-rich foods. This is known as the thermic effect of food (TEF). Protein-rich foods have a higher TEF than carb- and fat-rich foods (31Trusted Source).

In fact, studies have shown that consuming 25–30% of your calories from protein can boost your metabolism by up to 80–100 calories per day, compared to lower protein diets (32Trusted Source).

Protein is also essential to fight sarcopenia. Thus, a protein-rich diet can fight an aging metabolism by preserving muscle

A simple way to eat more protein daily is to have a source of protein at every meal.

5. Make Sure You Eat Enough Food

A low-calorie diet can slow down your metabolism by switching your body into “starvation mode” (34Trusted

While dieting has its benefits when you’re younger, maintaining muscle mass is more important with age.

Older adults also tend to have a lower appetite, which may decrease calorie intake and slow metabolism.

If you struggle to eat enough calories, try eating smaller portions more frequently. It is also great to have high-calorie snacks like cheese and nuts handy.

6. Drink Green Tea

Green tea can increase your metabolism by 4–5%.

This is because green tea contains caffeine and plant compounds, which have been shown to increase your resting metabolism

A study in 10 healthy men found that drinking green tea three times daily increased their metabolism by 4% over 24 hours

8estimated energy requirement (EER) or average dietary energy intake that is predicted to maintain energy balance in healthy, normal weight individuals with the current age, gender, weight, height, and level of physical activity indicated above in order to be consistent with good health is: 3163.1 kcal/day.

9 estimated energy requirement (EER) or average dietary energy intake that is predicted to maintain energy balance in healthy, normal weight individuals with the current age, gender, weight, height, and level of physical activity indicated above in order to be consistent with good health is: 2275.1 kcal/day.