ACTIVITY
Estimating Your Energy and Macronutrients Needs
1. 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.
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EER prediction equations Toble 9.1
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Life stage EER prediction equation•
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Boys 9-18 years EER = 88.5 -(61.9 x Age in yrs) + PA [(26.7 x Weight in kg) + (903 x Height in m)]+ 25
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Girls 9-18 years EER = 135.3 -130.8 x Age in yrs) + PA [(10.0 x Weight In kg) +1934 x Height in m)] + 25
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Men a 19 years (ER = 662 - (9.53 x Age in yrs) + PA [(15.91 x Weight in kg)+1539.6 x Height in m)]
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Women x 19 years EER = 354 - (6.91 x Age in yrs) + PA [(9.36 x Weight in kg) + (726 x Height in m)]
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For example, if you are an active 19-year-old male who weighs 72.7 kg and is 1.75 m tall, EER = 662 -(9.53 x 19 yrs) • 1.25(115.91 x 72.7 kg) + (539.6 x 1.75 ml) = 3107 Cal/day
These equations are appropriate for determining (ER 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).
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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:
a. Your age is: ____________
b. Your activity level :_______________ Corresponding PA value: _______________
c. Your weight in kg: ____________
d. Your height in meters: ____________
e. Your EER is (show calculations on the line below): _____________________Cal/day
2. 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.
a. The Acceptable Macronutrient Distribution (AMDR) for:
a. Carbohydrate is : _____ to _______% of total calories
b. Protein is: _____ to _______% of total calories
c. Fat is: _____ to _______% of total calories
b. According to the AMDR and my daily caloric needs (use the EER that you computed above), I would need :
1. Between _________ and ______________calories from carbohydrates or between ________grams and ___________________grams of carbohydrates, each day.
2. Between _________ and ______________calories from proteins or between ________grams and ___________________grams of proteins, each day.
3. Between _________ and ______________calories from fats or between ________grams and___________________grams of fats, each day.
Show calculations for carbohydrates here: ___________________________________.
Show calculations for proteins here: _________________________________________.
Show calculations for fats here: _________________________________________.