Energy Calculations: Food and Human
Activity
Reference Information:
- Carbohydrates: 4 kcal/g
- Proteins: 4 kcal/g
- Fats: 9 kcal/g
- Alcohol: 7 kcal/g
- 1 kcal = 4.184 kJ
- Activity Energy Expenditures:
• Sleeping: 1.0 kcal/min
• Sitting/reading: 1.5 kcal/min
• Walking (5 km/h): 4.0 kcal/min
• Running (10 km/h): 10.0 kcal/min
• Climbing stairs: 12.0 kcal/min
• BMR: ~1 kcal/kg/hour
Reference Information for Students (given at the beginning):
Energy values of macronutrients:
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Carbohydrates: 4 kcal/g
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Proteins: 4 kcal/g
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Fats: 9 kcal/g
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Alcohol: 7 kcal/g
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Approximate energy expenditure for activities:
Sleeping: 1.0 kcal/min
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Sitting/reading: 1.5 kcal/min
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Walking (5 km/h): 4.0 kcal/min
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Running (10 km/h): 10.0 kcal/min
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Climbing stairs: 12.0 kcal/min
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Basal Metabolic Rate (BMR): ~1 kcal/kg/hour
1 kcal = 4.184 kJ
🧮 Problem 1: Energy Content of a Meal
A student eats the following meal:100 g of rice (80% carbohydrate)
150 g of chicken breast (30% protein, 5% fat)
20 g of olive oil (100% fat)
Question:
Calculate the total energy intake from this meal in kilocalories and kilojoules.
🧮 Problem 2: Energy Expenditure During Exercise
A 70 kg person jogs at 10 km/h for 45 minutes.
Question:
How many kilocalories and kilojoules does the person expend during this activity?
🧮 Problem 3: Balancing Intake and Expenditure
A person consumes a snack containing: 20 g sugar (carbohydrate) 10 g fat
Then they go for a 30-minute walk at 5 km/h.
Question:
Is the energy from the snack enough to cover the walk? If yes, how much energy remains
unused? If no, how much more energy is required?
🧮 Problem 4: Climbing Energy Cost
A person weighing 60 kg climbs stairs for 10 minutes.
Question:
How much energy does this activity consume? Express your answer in kcal and kJ.
How many grams of fat would be needed to fuel this activity if fat were the only energy
source?
🧮 Problem 5: Daily Energy Expenditure
A 65 kg person: Sleeps 8 hours Works at a desk for 8 hours (sitting), Walks 1 hour total,
Spends the rest of the time (7 hours) doing light housework (estimate at 3 kcal/min)
Question:
Estimate the total daily energy expenditure in kcal.
What would be the recommended caloric intake to maintain weight, assuming no other
activities?
🧮 Problem 6: BMR and Activity
Estimate the Basal Metabolic Rate (BMR) in kcal/day for a 55 kg person using the
approximation of 1 kcal/kg/hour. Then calculate how much energy is spent above BMR
during 2 hours of running at 10 kcal/min.
Solutions
Problem 1: Energy Content of a Meal
Meal:
- 100 g of rice (80% carbohydrate)
→ 80 g carbohydrate × 4 kcal/g = 320 kcal
- 150 g of chicken breast (30% protein, 5% fat)
→ 150 × 0.30 = 45 g protein → 45 × 4 = 180 kcal
→ 150 × 0.05 = 7.5 g fat → 7.5 × 9 = 67.5 kcal
- 20 g olive oil (100% fat)
→ 20 × 9 = 180 kcal
Total = 320 + 180 + 67.5 + 180 = 747.5 kcal
→ In kilojoules: 747.5 × 4.184 = 3128.4 kJ
Answer: 747.5 kcal, 3128.4 kJ
Problem 2: Energy Expenditure During Exercise
Jogging at 10 km/h = 10 kcal/min
→ 45 min × 10 = 450 kcal
→ 450 × 4.184 = 1882.8 kJ
Answer: 450 kcal, 1882.8 kJ
Problem 3: Balancing Intake and Expenditure
Snack:
- 20 g sugar (carb): 20 × 4 = 80 kcal
- 10 g fat: 10 × 9 = 90 kcal
→ Total intake = 170 kcal
Walking (30 min × 4 kcal/min) = 120 kcal
170 - 120 = 50 kcal surplus
Answer: 50 kcal remaining after walk
Problem 4: Climbing Energy Cost
Climbing stairs = 12 kcal/min
→ 10 min × 12 = 120 kcal
→ 120 × 4.184 = 502.1 kJ
Fat required (if only source): 120 ÷ 9 = 13.33 g
Answer: 120 kcal, 502.1 kJ; 13.3 g fat
Problem 5: Daily Energy Expenditure
- Sleep (8h × 60 × 1): 480 kcal
- Desk work (8h × 60 × 1.5): 720 kcal
- Walking (1h × 60 × 4): 240 kcal
- Housework (7h × 60 × 3): 1260 kcal
Total = 2700 kcal
Answer: Daily energy expenditure = 2700 kcal
Problem 6: BMR and Activity
BMR: 1 kcal/kg/hr × 55 kg × 24 hr = 1320 kcal/day
Running: 2 hrs × 60 × 10 = 1200 kcal
Answer: BMR = 1320 kcal; Running = 1200 kcal above BMR
Appendix: MET Values for Common Physical Activities
MET (Metabolic Equivalent of Task) values represent the energy cost of physical activities. 1
MET ≈ 1 kcal/kg/hour (resting energy expenditure).
Activity Approx. MET Value
Sleeping 0.9
Sitting quietly 1.0–1.3
Reading or desk work 1.3–1.8
Walking (3 km/h) 2.5
Walking (5 km/h) 3.5–4.0
Bicycling (light effort) 4.0
Housework (moderate) 3.0–4.5
Jogging (8 km/h) 8.0
Jogging (10 km/h) 10.0
Running (12 km/h) 12.5
Stair climbing 8.0–9.0
Swimming (moderate) 6.0–8.0
Cycling (vigorous) 10.0+
Heavy lifting 6.0–8.0
