Caloric Assessment and Energy Needs

Caloric Assessment and Energy Needs

Heed 300

1. What is your ideal weight?______________________pounds.
2. Divide your ideal weight in pounds by 2.2___________=kilograms

You are the best person to decide what your ideal weight is.  Charts of height and weight are based on averages and don’t fit very many people.

3. There are three areas in which you use calories.  Let’s determine your specific needs, add them up and find out how many calories you need in one day:

A. BMR or Basil Metabolic Rate:

Your basal metabolism needs are how many calories your body needs to rest, or just to exist, without and activity.

Input information into this formula:

_____________________X________________kcal/kg/hrX 24 hr/day=_____________________

Weight in kilograms     1 for men, or .9 for women     24 for 1 day Basal Metabolic Rate

B. Activity Needs:

We will calculate activity level by selecting a fraction that best applies to your activity level.  Pick the number that best represents your level:

Not much exercise, going to school, work, etc.= .20

You work-out around three days per week= .30

You are on a daily strenuous work-out schedule=.40

Marathon Runner= .50

 

_______________          kcal/day X___________________=_________________kcal/day  Activity Calories

Put BMR calories here.                 Pick and activity % =     Answer

(result from above) number from above.

 

C. TEF or thermic Effect of Food:

This is the amount of calories needed in one day to digest food.  This is determined by how much food you eat. For an estimate, use this chart:

 

Calorie needs chart: ( If you weight is in between or off of the chart you can adjust it accordingly.  For example, a women weighing 115 lbs you would put 135 for her calorie needs)

 

Women:                        Men:

110 lbs=130              130 lbs.=180

120 lbs.=140            140 lbs.=200

130 lbs.=160            150 lbs.=210

140 lbs.=170            160 lbs.=220

150 lbs.=180            170 lbs. =230

160 lbs.= 190           180 lbs.=240

170 lbs.=200            190 lbs.=250

180 lbs.=210            200 lbs.=260

 

Circle above the number of calories used to digest food per day that applies to you.  If your weight is not on the chart estimate your caloric needs by adding onto or subtracting from the chart as needed.

 

Now, add together the three calculations from above to get your daily caloric intake:

 

1. BMR or basal Metabolic Rate:___________________ +
2. Activity Needs: ________________________ +
3. Thermic Effect of Food:______________________ = _______________________ calories per day

 

Calories used per day: =_____________________________

 

 

4.Calories and grams needed from each energy containing nutrient:

 

Protein:

 

________________      X     .15=___________________________

Daily Calorie Total                    Total Daily Protein Calories

 

________________       X     .8=__________________

Body Weight in kilograms      Total Daily Protein Grams

 

Athlete:

 

________________      X          1.2 or 1.6=__________________________    

Body Weight in kilograms                         Total Daily Protein Grams

Use 1.2 for anaerobic sports and 1.6 for aerobic sports.

Carbohydrates:

 

_______________      X .60 (.65 for athletes) =_______________

Daily Calorie Total                                            Total Daily Carbohydrate Calories

 

_______________        X        divided by 4 = ______________

Daily Carbohydrate Calories                       Total Daily Carbohydrate Grams

(From the last formula)

 

Fats:

 

_______________       X    .25 (.20 for athletes) = ________________

Daily Calorie Total                                                 Total Daily Fat Calories

 

_______________      divided by 9 =________________ 

Daily Fat Calories                             Total Daily Fat Grams

(From the last formula)

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