Estimating Caloric Requirements & Energy Expenditure

Complete the following worksheet to determine the energy you require each day to maintain your current weight and physical activity level. 

1.  Begin by converting your weight and height from pounds and inches to kilograms and meters.

Height in inches ÷ 39.37 = m.

Weight in pounds ÷ 2.2 = kg

Height: 5’6/ 66 inches; 1.6764m

Weight: 130pounds; 58.967kg

2. Calculate your energy requirements using the following equations. 

 Estimated Energy Requirement (EER)

Men 19 years and older:

EER = 662 – (9.53 x A) + PA x [(15.91 x W) + (539.6 x H]]

Women 19 years and older:

EER = 354 – (6.91 x A) + PA x [(9.36 x W) + (726 x H)]

(W= weight (kg), H= height (m), A= age (years))

Physical Activity (PA) Factors for EER Equations

	Men	Women	For an average-weight person, activities equivalent to walking at 2-4 mph for the following distances:
Sedentary	1.0	1.0	Only physical activities required for independent living.
Low active	1.11	1.12	1.5 to 3 mi./day
Active	1.25	1.27	3 to 10 mi./day
Very active	1.48	1.45	10 or more mi./day

Show your work here:

EER=354-(6.91 x 19A) +1.12 PA x [(9.36 x 58.967kg) +(726 X 1.6764m)]

EER: 2057.9kcals

Determining Your BMI

Calculate your body mass index and determine your BMI classification:

Body wt (in kg)           OR       Body wt (in lbs) x 703.1

   [Ht (in m)]²                            [Ht (in inches)]²

Classification       BMI (kg/m2)

Underweight < 18.5

Normal Weight 18.5 – 24.9

Overweight 25 – 29.9

Class I Obesity (Mild) 30 -34.9

Class II Obesity (Moderate) 35 – 39.9

Class III Obesity (Extreme) 40

Show your work here:

130lbs x 703.1/ (66) ^2 = 20.98

 BMI: 20.98; Classification: Normal weight

Narrative Summary: Putting it All Together – the most important part!

Discuss the following questions in a narrative summary below. (1 page max., double-spaced)

• • Compare the energy expenditure results from this worksheet with the calories consumed in your 3-day food record. What do you anticipate will happen to your waistline if you continue to consume a similar amount of calories each day as in your 3-day food log?

• • Discuss whether you are at a healthy weight, or whether you need to gain or lose weight to achieve a healthy weight.  If you need to gain or lose weight, please describe how you will achieve this.

Taking care of your health is one of the most important factors in someone’s life. In order to live happy, one must be active and watch what they are always eating. Everyday is a new day where you could consume any amount of food you would like to. It all depends on the individual and how much they truly care about their nutrients. The energy expenditure results and the calories consumed in my 3-day food record were very similar. In which I was classified as normal weight. I consume the amount I need to daily, along with trying my best to be as active as I can. I believe my waistline will remain the same if I continue with my eating habits. Where I could stay at my balanced weight which is 130lbs. At the same I must remember that I need to be taking care of what I’m eating so I could stay healthy and in a good shape at all times.

I would classify myself as healthy weight for 19-year-old young women. I don’t think I need to gain or lose weight. I just must take care of myself the more I grow because the body begins to change. If I stay persistent and aware of my nutrients and exercising on a day-to-day basis. Its easy to mess up and start junking at times. That’s when someone begins to gain weight and for that reason, we should willingly want to take care of ourselves. In the long run it will benefit us.