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Resting Energy Expenditure (REE)
all energy requiring processes at rest (breathing) (60%-75% of TDEE). lean males have higher REE than fat females (muscle v. fat), declines with age.
Thermic Effect of Food (TEF)
the energy require to metabolize nutrients (5%-10% of TDEE). generally not manipulated in dietary planning, snacking may help increase metabolism. the more kcal in meal the greater the TEF.
Thermic Effect of Exercise (TEE)
energy required for physical activity (15%-30% of TDEE). depends on activity, duration, and intensity.
contributions to calorie needs
-extra winter clothing
-pulling a sled with food or gear
-increase CHO (carbohydrates) at altitude
-increase fat in cold
-adequate protein for muscle maintenance
backcountry nutrition pinnacle
#1 - exercise & water
#2 - grains & starchy veggies
#3 - beans, nuts, seeds, veggies, fruit
#4 - meat, poultry, eggs, fish, dairy
#5 - fats & sweets (use sparingly)
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