Estimating Your Energy and Macronutrients Needs 4 points . Follow the steps belo
ID: 95202 • Letter: E
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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: _________________________________________
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EER prediction equations Table 9.1 Life stage Boys 9-18 years Girls 9-18 years Men19 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.Explanation / Answer
Calculations for carbohydrates
The acceptable macronutrient distribution for carbohydrate is 45% to 64% of total calories.
EER is 3253.4 cal/day
45% of 3253.4 = 45/100 x 3253.4 = 0.45 x 3253.4 = 1464.03 calories
64% of 3253.4 = 64/100 x 3253.4 = 0.64 x 3253.4 = 2082.17 calories.
Each gram of carbohydrate provides 4 calories of energy.
Therefore, 1464.03 calories are provided by 1464.03/4 = 366 grams of carbohydrate
2082.17 calories are provided by 2082.17/4 = 520.5 grams of carbohydrate.
Therefore, according to the AMDR and your daily caloric needs, you would need between 1464.03 and 2082.17 calories from carbohydrates or between 366 grams and 520.5 grams of carbohydrates, each day.
The acceptable macronutrient distribution for protein is 10% to 35% of total calories.
EER is 3253.4 cal/day
10% of 3253.4 = 10/100 x 3253.4 = 0.1 x 3253.4 = 325.34 calories
35% of 3253.4 = 35/100 x 3253.4 = 0.35 x 3253.4 = 1138.69 calories.
Each gram of protein provides 4 calories of energy.
Therefore, 325.34 calories are provided by 325.34/4 = 81.3 grams of protein
1138.69 calories are provided by 1138.69/4 = 284.6 grams of protein.
Therefore, according to the AMDR and your daily caloric needs, you would need between 325.34 and 1138.69 calories from proteins or between 81.3 grams and 284.6 grams of proteins, each day.
The acceptable macronutrient distribution for fat is 20% to 35% of total calories.
EER is 3253.4 cal/day
20% of 3253.4 = 20/100 x 3253.4 = 0.2 x 3253.4 = 650.68 calories
35% of 3253.4 = 35/100 x 3253.4 = 0.35 x 3253.4 = 1138.69 calories.
Each gram of fat provides 9 calories of energy.
Therefore, 650.68 calories are provided by 650.68/9 = 72.2 grams of fat
1138.69 calories are provided by 1138.69/9 = 126.5 grams of fat.
Therefore, according to the AMDR and your daily caloric needs, you would need between 650.68 and 1138.69 calories from fats or between 72.2 grams and 126.5 grams of fats, each day.
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