Name:
Period:
Calorie Intake/Use Balance Assignment
Click on this link to calculate your (or someone else’s) recommended caloric intake:
http://www.mayoclinic.org/calorie-calculator/itt-20084939 or http://www.freedieting.com/tools/calorie_calculator.htm
Recommended Caloric Intake: ___________________
Click on this link to calculate the % of macronutrients are required to have a balanced diet:
http://www.freedieting.com/tools/nutrient_calculator.htm
Carbohydrate
Protein
Fat (Lipids)
Grams per Day
Grams per Meal
Calories per Day
Calories per
Meal
CALCULATING BMR AND ENERGY EXPENDITURE
Your basal metabolic rate (BMR) is the rate at which you burn calories to sustain life functions at rest at a
normal room temperature. Your activities, fitness level, stress level, and other things will affect your BMR.
1. Calculate your BMR (the method shown here uses the Harris-Benedict formula):
Men
(1) BMR = 66 + (6.3 X weight in pounds) + (12.9 X height in inches) - (6.8 X age in years)
(2) BMR = 66 + (
)+(
)-(
)
(3) BMR = ____________ Calories (Cal)
Women
(1) BMR = 655 + (4.3 X weight in pounds) + (4.7 X height in inches) - (4.7 X age in years)
(2) BMR = 655 + (
)+(
)-(
)
(3) BMR = _________________ Calories (Cal)
2. Estimate your total energy expenditure (EE):
Total energy expenditure takes into account your amount of activity within a 24-hour period. You can calculate
your energy expenditure by keeping an activity log and adding up the calories expended during any nonsleep
time. To do this, choose your level of activity on average and use that formula to calculate your EE.

If you are sedentary (little or no exercise): EE = (BMR) X 1.2 = ______________ Calories

If you are lightly active (light exercise/sports 1–3 days/week): EE = (BMR) X 1.375 = _____________ Calories

If you are moderately active (moderate exercise/sports 3–5 days/week): EE = (BMR) X 1.55 = ___________Calories

If you are very active (hard exercise/sports 6–7 days/week): EE = (BMR) X 1.725 = ____________ Calories
Conclusion: Is your daily caloric intake equal to, greater than or less than your energy
expenditure? What happens if it gets out of balance?