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ESTIMATING YOUR ENERGY AND MACRONUTRIENT NEEDS AND INTAKE
Actual measurement of an individual’s energy needs is very complex. Consequently, techniques have been developed to
estimate energy and macronutrient needs based on factors such as age, gender, height, and weight. This assignment will help
you compare your energy and macronutrient intake to current recommendations. This assignment has 2 parts:
1) estimating your total daily energy expenditure and calculating your personal “Fat Budget” (or recommended UPPER
LIMIT for daily fat intake); 2) recording a typical day of eating to estimate your typical energy and fat intake.
Part 1: Estimation of Your Energy Needs and Acceptable Range for Dietary Fat Intake
To estimate approximate daily energy expenditure (Calorie needs), follow directions given in Basic Calculations for FSHN
185 at the end of this assignment. Round off your calculations to the nearest kcal (NO DECIMAL NEEDED). Five points
may be deducted for each major math error at the instructor’s discretion.
1. Estimate RMR (energy expended to maintain 24 hours of resting metabolic rate):
A. Current body weight in lbs: lb Height: __________ ft __________ in
Divide by 2.2 lb/kg = BW (kg) kg BMI ____________ kg/m2
B. Sex M F Age ______ years
Age range ______ to ______ (see “Basic Calculations for FSHN 185” at the end of this assignment)
Note: if you are age 18, use equation for 18-30. Pick the correct equation and make calculations carefully because
the rest of this assignment is dependent on getting this right!
C. Equation to use (from Table in “Basic Calculations”):
RMR Equation: __________________________________________________
Therefore RMR = (kcal/24 hours)
(calculations here)
2. Estimate 24-hour TEPA (thermic effect of physical activity):
See Estimating Thermic Effect of Physical Activity in Basic Calculations for FSHN 185 for guidelines on
estimation of TEPA and an example of how to make the calculations. TEPA for a 24 hour period of time (energy
expended in physical activity) for most students is between 30 and 50% of 24-hour RMR . Decide which activity
level is characteristic for you; choose one number only to represent your “overall activity.” If you think that your
activity level falls between two categories, then pick a number between the two activity factors. For example, if you
are a woman and you do not quite fit into the “Lightly Active” category, but are more active than “Sedentary,” then
you could use 0.4 for your activity factor. CAREFULLY REVIEW THE DESCRIPTIONS IN “BASIC
CALCULATIONS” BEFORE SELECTING THE NUMBER FOR YOUR ACTIVITY LEVEL.
A. RMR (from above) kcal
B. Factor for activity level ** (Table values represent multiples of RMR)
C. TEPA = RMR X factor kcal
FSHN 185 NAME ______________________________
ASSIGNMENT #2
Se c______ ___ID_ _______ ______ _______ _
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3. Estimate TEF (thermic effect of food):
TEF accounts for about 10% of a person’s total energy intake.
We can estimate this by taking 10% of (RMR + TEPA).
TEF = 0.1 X ( RMR + TEPA )
TEF = 0.1 X ( ____________ + _____________ ) = kcal
4. Estimate total energy expenditure/need:
A. RMR = kcal (from #2A)
B. TEPA = kcal (from #2C)
C. TEF = kcal (from #3)
D. Total (TEE) = kcal (If answer is < 1500 or > 4000, it may be wrong – check your math)
5. Calculate an acceptable range for fat intake: (20 to 35% of total energy expenditure)
A. 20% of total energy expenditure = TEE _________ (#4D) X 0.2 = _______ kcal from fat
B. 35% of total energy expenditure = TEE _________ (#4D) X 0.35 = _______ kcal from fat
6. Calculate an acceptable range of fat intake expressed in grams of fat:
A. #5A divided by 9 kcal/g fat = ___________ grams of fat per day (for 20% of kcal)
B. #5B divided by 9 kcal/g fat = ___________ grams of fat per day (for 35% of kcal)
Part 2: Determination of Your Typical Calorie and Macronutrient Intake
For this part of the assignment, you need to record a typical day’s food intake on the form on the following
page. Be careful to record everything you eat and measure or estimate the amount of each food as
accurately as possible. To record the amounts, you can use weights of foods or typical household
measurements such as cup, tablespoon, or teaspoon.
Nutrient data can be found in the food table packages with your textbook which contains a list of many
food items including many “Fast Foods.” You can also find food composition data on food labels of the
foods you eat, and from many other nutrient data sources such as computer programs or the USDA website
(http://ndb.nal.usda.gov/). Use the last column on the food record form to indicate the
source of your nutrient data. Be careful to make the proper conversion from the units in food tables to the
amounts you have eaten. For example, the table provides data for 1 cup (8 fluid ounces) of orange juice. If
you consumed 12 fluid ounces, you must multiply the kcals in the table by 1.5 (12/8 = 1.5).
ASSIGNMENT #2 Name _________________________
ID # _________________________
Indicate the source of your nutrient data in the last column.
Time of AMOUNT TOTAL PRO- TOTAL ALCO- SOURCE
FOOD OR BEVERAGE CONSUMED Day CONSUMED FAT TEIN CARB HOL OF DATA
(be specific – preparation method, brand of food or fast food, etc.) Eaten (g) (g) (g) (g) * see below
* Data Source Codes: TOTALS:
Page number of Text Food Table
Label = Data from a Nutrition Label This day of eating was: a) typical of my usual diet __________
Other: Please Specify b) more than I usually eat __________
c) less than I usually eat ___________
Asn3REC_S09.xls
7. Use the table below to record a typical day of eating. Remember to record all items consumed.
FSHN 185 NAME ______________________________
ASSIGNMENT #2
Sec _______ _ ID_ _______ ______ _______ _
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8. Transfer the results for your “Totals” (in grams) on the previous page into the first column labeled “Intake”
below and make the calculations to get kcals from each macronutrient (to record in the second column). Add
these up to get “Total Energy” and calculate percentage of energy from each macronutrient. The three “% of
energy” values should add up to 100%. (See “Basic Calculations” in the “Handouts” section of this packet.)
Intake % of
(g) kcals energy
Fat _______ ________ ________
Protein _______ ________ ________
Carbohydrate _______ ________ ________
Alcohol _______ ________ ________
Total Energy ________
9. Compare your daily total energy intake (totaled in #8) to your recommended daily intake.
(Express both “Intake” and “Recommended” amounts of each macronutrient in gram units.)
Intake Recommended
Energy (kcal) _______ ____________ (TEE from #4D)
Total Fat (g) _______ _____ to ____ (from #6 A & B; 20% to 35% of total kcal)
Protein (g) _______ ____________ (Protein RDA = 0.8 X body weight in kg)
Carbohydrate (g) _______ _____ to ____ (45% to 65% of your energy expenditure)
10. Did your fat intake fall within the recommended range? Yes _____ No _____
If you answered NO, how could you change your diet to fall within the recommended range for fat intake?
Base your suggestions on your food record and make them practical and specific, such as: “substitute
2% or nonfat milk for whole milk.”
11. Did you meet (or exceed) your protein RDA? Yes ____ No ____
12. If you answered “Yes” to #11, calculate grams of protein you consumed per kilogram body weight:
Protein intake: _______ g Your body weight: _______ kg ? ______ g protein/kg body weight
If this amount is greater than 2 g/kg, indicate how you could change your diet to reduce your protein intake.
Base your suggestions on your food record and make them practical and specific.
FSHN 185 NAME ______________________________
ASSIGNMENT #2
Se c______ ___ ID_ _______ ______ _______ _
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13. If you answered “No” to #11, calculate grams of protein you consumed per kilogram body weight:
Protein intake: _______ g Your body weight: _______ kg ? ______ g protein/kg body weight
How could you change your diet to increase your protein intake? Base suggestions on your
food record and make them practical and specific.
14. Did your carbohydrate intake (in grams) fall within the recommended range? Yes _____ No _____
If you answered NO, how could you change your diet to fall within the recommended range for carbohydrate
intake? Base your suggestions on your food record and make them practical and specific.
15. Compared to your calculated daily energy expenditure, was your energy intake (check one):
A. Just about the right amount? ________ (within 250 kcal of expenditure)
B. Less than your calculated expenditure? ________ (250 kcal or more less than expenditure)
C. More than your calculated expenditure? ________ (250 kcal or more greater than expenditure)
If you checked “B” or “C,” explain the discrepancy between your intake and expenditure.
(Over/under-estimated physical activity? Ate less or more than usual? Other explanation?)
Also, indicate how could you modify your diet to correct your energy balance.
Make practical suggestions such as what food or foods you might increase or decrease.