Name: __________________________________ Period: ______________
Part 1: Nutrition Log Analysis
Take out your nutrition log.
Both the chemical energy consumed in foods and the metabolic energy expended by cells are
measured in kilocalories (kcal) or Calories (C). The major source of food calories are
carbohydrates, lipids, and proteins. For one gram, carbohydrates yield 4 kcal, fat 9 kcal, and
protein 4 kcal. A well-balanced diet consists of about 45-60 percent carbohydrates, 25-30
percent fat, and 15-20 percent protein.
1. Determine the total Calories consumed for each of the five days. (*You may need to use
a computer for estimates if you were unable to get the information off of the nutrition
label- myfitnesspal)
Table 1: Total Calories Consumed
Day 1
Day 2
Day 3
Day 4
Day 5
Total:
2. Determine the total Calories expended for each of the five days. (*You may know from
the workout machine or you can get estimates from myfitnesspal.com  click on
exercise, then you can find exercises underneath “Database”)
Table 2: Total Calories Expended
Day 1
Day 2
Day 3
Day 4
Day 5
Total:
3. For each day of the dietary record, compare the Calories consumed with the Calories
expended. Is there a net gain or loss for each day? Over the three day span?
Table 3: Net Gain/Loss of Calories each day
Day 1
Day 2
Day 3
# here:
__________
Gain // Loss
Gain // Loss
Gain // Loss
Day 4
Day 5
Total:
Gain // Loss
Gain // Loss
Gain // Loss
4. If there are 3,500 kcal/ pound, what is the expected weight gain or loss in pounds over
this three-day experiment?
Name: __________________________________ Period: ______________
5. Study your dietary and activity record. Make a detailed list of at least four specific
suggestions for improving your diet and activity.
Suggestion
Why? (Cite data from above)
Part 2:Energy Output: BMR and Activity
The total energy expended each day includes the energy consumed at rest and during physical
activity. The basal metabolic rate (BMR) is a measure of the energy required to maintain the
body.
Procedure:
A. Determine your BMR by the following methods:
1. The Harris-Benedict formula (BMR based on total body weight) The Harris Benedict
equation is a calorie formula using the factors of height, weight, age, and sex to
determine basal metabolic rate (BMR). This makes it more accurate than determining
calorie needs based on total bodyweight alone. The only variable it does not take into
consideration is lean body mass. Therefore, this equation will be very accurate in all but
the extremely muscular (will underestimate caloric needs) and the extremely overfat (will
overestimate caloric needs).
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Note: 1 inch = 2.54 cm. ; 1 kilogram = 2.2 lbs.
BMR: ____________
Name: __________________________________ Period: ______________
2. Katch-McArdle formula (BMR based on lean body weight): If you have had your
body composition tested and you know your lean body mass, then you can get the most
accurate BMR estimate of all. This formula from Katch & McArdle takes into account
lean mass and therefore is more accurate than a formula based on total body weight. The
Harris Benedict equation has separate formulas for men and women because men
generally have a higher LBM and this is factored into the men's formula. Since the
Katch-McArdle formula accounts for LBM, this single formula applies equally to both
men and women.
Go to http://www.healthstatus.com/calculate/lean-body-mass to calculate an estimate of LBW.
BMR (men and women) = 370 + (21.6 X lean mass in kg)
BMR: ____________
Are the two estimates similar?
B. Determine your energy expenditure for each day by multiplying your BMR by the
appropriate daily activity multiplier below.
My energy expenditure is: ______________________________
Activity Multiplier
Sedentary = BMR X 1.2 (lay in bed all day; no exercise)
Lightly active = BMR X 1.375 (normal daily activity no exercise/sports)
Mod. active = BMR X 1.55 (normal daily activity 1 hr exercise/sports)
Very active = BMR X 1.725 (normal daily activity 2 hrs hard exercise/sports)
Extremely active = BMR X 1.9 (normal daily activity 4 hrs rigorous athletic training)
What do you notice about this number?
Name: __________________________________ Period: ______________
Part 3: BMI
Body mass index, or BMI, is a new term to most people. However, it is the measurement of
choice for many physicians and researchers studying obesity. BMI uses a mathematical formula
that takes into account both a person's height and weight. BMI equals a person's weight in
kilograms divided by height in meters squared. (BMI=kg/m2).
Risk of Associated Disease According to BMI and Waist Size
BMI
18.5 or less
18.5 - 24.9
25.0 - 29.9
30.0 - 34.9
35.0 - 39.9
40 or greater
Underweight
Normal
Overweight
Obese
Obese
Extremely Obese
Calculate your BMI . (Kg / (Ht)2).
Waist less than or
equal to
40 in. (men) or
35 in. (women)
--Increased
High
Very High
Extremely High
Waist greater than
40 in. (men) or
35 in. (women)
N/A
N/A
High
Very High
Very High
Extremely High
________________
What is your risk of disease?
Summary Questions (will be discussed):
1. What was a key fact that you learned about your diet or exercise habits?
2. Which numbers stuck out to you the most from your calculations?
3. How do you think as a school we could improve our diet and nutrition habits?