The Army Training System - AskTOP

Figure 6-2that is, when the number of caloriesused equals the number of caloriesconsumed.The most accurate way to controlcaloric intake is to control the size offood portions and thus the total amountof food ingested. One can use standardhousehold measuring utensils and asmall kitchen scale to measure portionsof foods and beverages. Keeping adaily record of all foods eaten andphysical activity done is also helpful.Figure 6-3 shows the number ofcalories burned during exercise periodsof different types, intensities, anddurations. For example, while participatingin archery, a person will burn0.034 calories per pound per minute.Thus, a 150-pound person would burn5.1 calories per minute (150 lbs. x 0.034calories/minute/lb. = 5.1 calories/minute) or about 305 calories/hour, asshown in Figure 6-4. Similarly, aperson running at 6 miles per hour(MPH) will burn 0.079 cal./min./lb.and a typical, 150-pound male willburn 11.85 calories/minute (150 lbs. x0.079 cal./lb./min. = 11.85) or about710 calories in one hour, as shown inFigure 6-3.To estimate the number of caloriesyou use in normal daily activity, multiplyyour body weight by 13 if you aresedentary, 14 if somewhat active, and15 if moderately active. The result isa rough estimate of the number ofcalories you need to maintain yourpresent body weight. You will needstill more calories if you are more thanmoderately active. By comparingcaloric intake with caloric expenditure,the state of energy balance (positive,balanced, or negative) can bedetermined.6-1