Energy needs calculation PDF

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College of the Canyons Nutrition 150 Maureen Jamgochian

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Calculation of my energy needs at my current weight. Please write legibly (15 points) Age____________ Height _________ Weight _________ Step 1 Calculate BMR (basal metabolic rate) by multiplying current weight by 10 for women and 11 for men Example: 64 inch moderately active 130 lb. female’s basal energy requirements is estimated to be 1300 kcal/day Show your work here______________________________________________________________ Step 2 Add in energy calories for physical activity * Light activity = BMR + 30% * Moderate activity = BMR + 40% * Very active = BMR + 50% EXAMPLE: 1300 kcal x.4 = 520 1300 + 520 = 1820 kcal for moderate activity Show your work here: _________________________________________________________________ Step 3 Add 10% to number in step 2 for calories expended during digestion and absorption Example: 1820 kcal x .1 = 182 kcal 1820 + 182 = 2002 kcal daily * (this number will vary depending on the metabolism of the individual) Show your work here ______________________________________________________________ How many calories do you need on a daily basis? ______________________ PROTEIN: What is the RDA for Protein? ____________________________________ Based on what we learned in class regarding the RDA for protein: How many grams of protein would you need daily? ______________________________ How many calories does that convert to? ______________________________________ What is the AMDR for protein? _____________________________________________ Show your work here:

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Carbohydrates: What is the RDA for Carbohydrates? _________________________________________ What is the AMDR for carbohydrates? _______________________________________ If you are to have 55% of your diet from carbohydrates, using the calculated number of daily calories from above: How many carbohydrate calories would you consume daily? _______________________________ How many grams of carbohydrate would that be daily? ___________________________________ Show your work here:

FATS: Is there an RDA for fats? Yes or No (please circle)

If there is an RDA what is it? ___________________

What is the AMDR for fats? ___________________________ If you are to have 30% of your diet from fats/oils, using the calculated number of daily calories from above: How many fat calories would you consume daily? _____________________________________________ How many grams of fat would that be daily? __________________________________________________ Show your work here:...