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Overall, you can intentionally create an energy deficit by exercising more, eating less, or both. Each body’s energy needs are unique, and the amount of energy needed to lose or gain weight varies among individuals and can be complicated. When energy intake equals energy expenditure, body weight doesn’t change. However, when energy intake is less than expenditure, there is a negative energy balance, or “energy deficit,” which leads to weight loss. When energy intake is greater than expenditure, there is a positive energy balance, which leads to weight gain. Energy used in digesting foods (“thermic effect of food” or TEF)Įnergy intake and energy expenditure together make up energy balance.The 3 major contributors to your EER are: Energy use, or “expenditure,” refers to the number of calories you use or “burn” in a single day. Energy balance: Energy intake versus energy expenditureĮnergy intake refers to the calories you eat and drink from foods and beverages. Think of a calorie as a measure of energy. The calorie is the unit most commonly used to describe energy intake and energy use. Energy use must be balanced by energy intake to maintain body weight or “energy balance.” To determine how much fuel you need, learn more about your metabolic rate and activity level. Body mass index (BMI) is a clinical tool based on height and weight used to classify individuals as underweight, normal, overweight, or obese.īased on your activity, you can calculate how much fuel-or energy-your “tank” requires for you to function optimally.Calculate your Estimated Energy Requirements (EER) to determine how much energy you might use in one day.Body weight typically remains constant when energy intake equals energy used.

It can be hard to balance energy intake and expenditure can be difficult when activity levels are very high (such as operating in extreme weather conditions) or very low (such as working long hours at a desk).Energy balance: Energy intake versus energy expenditure.Warfighters need effective nutritional strategies to optimize performance every day-whether you’re at home or on a mission-and preserve health into retirement.

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Chapter 16 provides information on how to be a long-term warrior and what the seasoned warrior can do to maintain operational readiness and good health after years of intense physical training and activity.

Chapter 15 discusses the importance of sleep, physical activity, and how you can eat to regain pre-deployment health and fitness after returning home from extended deployments.

Chapters 13 and 14 explore nutrition strategies while deployed, including combat rations and ways to stay safe when eating abroad.

They cover strategies to achieve your training and mission goals, nutritional strategies for various missions, and dietary supplement safety and resources.

Chapters 9–12 review important information on using nutrition to excel.

Chapters 6–8 explain how to select high-performance meals and snacks for everyday life-whether you eat in military dining facilities, at home, or at restaurants.

Chapters 2–5 provide general background information about energy expenditure, sources of energy, essential nutrients, and hydration.

Human Performance Resources by CHAMP (HPRC) updates it periodically to keep pace with new developments in nutrition and wellness. The Warfighter Nutrition Guide (WNG) evolved into its first edition after many conversations, discussions, and interactions with military, fitness, and nutrition experts.

The Guide covers strategies for optimizing nutrition for all phases of military life. Long missions far from central support pose nutritional concerns, and good solutions are not always possible. Each command has specialized missions, with the duration of deployments ranging from 30 days to 12 months. This Guide includes a variety of materials-from short summaries to detailed information-with additional resources and important tips for nutrition at home, in garrison, and during deployment. In addition, feeding your body nutrient-rich foods can contribute to optimal lifelong health. One factor that can enhance your mental and physical performance and contribute to mission success is good nutrition. The demands of military service, training, and missions are unique, requiring strength and endurance-physical and mental-to succeed. In Chapter 1: Nutrition for the Warfighter