Estimating Your Energy and Macronutrients
Needs
4 points. Follow the steps below to calculate your
Estimated Energy Requirements using the following prediction
equations. Use figure 9.10 in page 321 of your textbook to
determine your PA level. Show all steps and calculations.
Example: if you are an active (spends at least 60 minutes per
day engaged in moderate-intensity activity (like bicycling
leisurely or hiking, dancing…etc.) or spends at least 30 minutes
in vigorous activity such as tennis, basketball, soccer…etc.)
21-year old woman who weighs 60 kg and is 1.70 m tall, EER = 354 –
(6.91 × 21) + 1.27 [(9.36 × 60 kg) + (726 × 1.7 m)] = 2,489.6
Cal/day
Complete the following:
Your age is: ____25_____
Your activity level :____Vigorous
activity______ Corresponding PA value:
_____1.45______
Your weight in kg: ____79.38_____
Your height in meters: ____1.78_____
Your EER is (show calculations on the line below):
______3253.4________Cal/day
662 – (9.53 x 25) + 1.48 (15.91 x
79.38) + (539.6 x 1.78) = 3253.4
6 points. You learned in Chapter 2 that the DRIs
include an Acceptable Macronutrient Distribution Range (AMDR) for
carbohydrate, fat, and protein. These ranges ensure adequate intake
of carbohydrate, protein and fat as well as help reduce the risk of
chronic disease. The ranges are wide and support a variety of diet
plans and eating styles. Follow the steps below to compute the
upper and lower limits (in calories and in grams) of your
macronutrients needs.
The Acceptable Macronutrient Distribution (AMDR) for:
Carbohydrate is : _45_ to
__64__% of total calories
Protein is: _10__ to _35__% of
total calories
Fat is: _20__ to __35__% of
total calories
According to the AMDR and my daily caloric needs (use the EER
that you computed above), I would need :
Between __1464.03__ and
___2082.17_____calories from carbohydrates or
between
___366___grams and
______520.5______grams of carbohydrates, each
day.
Between ___325.3___ and
____1138.5______calories from proteins or
between
__81.3___grams and
_____284.6______grams of proteins, each day.
Between ___650.68____ and
____1138.5_____calories from fats or between
___72.31___grams
and_______126.5_______grams of fats, each day.
PLEASE SHOW CALCULATIONS
BELOW! ANSWERS ABOVE ARE ALREADY PROVIDED. THANK YOU
Show calculations for carbohydrates
here: ___________________________________
__________________________________________________________________________
__________________________________________________________________________
Show calculations for proteins here:
_________________________________________
___________________________________________________________________________
_____________________________________________________________
__________
Show calculations for fats here:
_________________________________________
_______________________________________________________________________
EER prediction equations Table 9.1 Life stage Boys 9-18 years Girls 9-18 years Menと19 years Women 2 19 years For example, if you are an active 19-year-old male who weighs 727 kg and is 1.75 m tall, EER = 662-(9.53 × 19 yrs) + 1.25(15.91 × 72.7 kg) + EER prediction equation EER-88.5-(61.9 × Age in yrs) + PA [(26.7 x weight in kg) + (903 x Height in m)] + 25 EER = 135.3-(30.8 × Age in yrs) + PA [(10.0 × Weight in kg) + (934 × Height in m)) + 25 EERz 662-(9.53 x Age in yrs) + PA [(15.91 x Weight in kg) + (539.6 × Height in m)] EER = 354-(6.91 × Age in yrs) + PA [(9.36 x weight in kg) + (726 x Height in m)] (539.6 × 1.75 m)] = 3107 Cal/day * These equations are appropriate for determining EER in normal-weight individuals. Equations that predict the amount of energy needed for weight maintenance in overweight and obese individuals are also available (see Appendix A). © 2012 John Wiley & Sons, Inc. All rights reserved.
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