Energy Balance Direction, Worksheet and Help File

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BMI (Body Mass Index) is a mathematical correlation of possible risk of disease. The formula is as follows:

BMI = weight (in pounds) divided by height (in inches) squared. The answer is then multiplied by 703.

Example: 180 lbs and 6 ft (6 ft x 12 inches per foot = 72 inches) 180 lbs ÷ (72 x 72) x 703 = (180 ÷ 5184 ) x 703 = 3.472 x 703 = 24.48 -> 24.5

General guideline for interpreting your results: underweight for adults is defined as BMI of less than 18.5, overweight as BMI of 25.0 to 29.9 and obesity as a BMI of 30 or more.

The BMI values have 2 major drawbacks: fail to indicate how much of a person's weight is fat and where the fat is located.

The drawbacks limit the value of the BMI for use with Athletes, Pregnant and Lactating Women and Adults over age 65.

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Waist to Hip Ratio

· Divide the waist measurement by the hip measurement. This compares the circumference of the waist to the circumference of the hips.

· A ratio over .95 for men and .80 for women indicates the need for fat reduction to reduce health risks.

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Table: Chronic Disease Risks According to BMI Values and Waist Circumference (disease risks based on the table below have been identified for Type 2 Diabetes, Hypertension and Cardiovascular Disease)

The degree of risk is heightened by the presence of specific diseases, other risk factors (such as elevated blood LDL cholesterol or smoking).
BMI	Classification	Waist <40" (men) or <35" (women)	Waist >40" (men) or >35" (women)
18.5 or less	Underweight	Low	----
18.5 to 24.9	Normal weight	Low	----
25.0 to 29.9	Overweight	Increased	High
30.0 to 34.9	Obese, Class I	High	Very high
35.0 to 39.9	Obese, Class II	Very high	Very high
40 or greater	Extremely Obese, Class III	Extremely high	Extremely high

Source: National Heart, Lung and blood Institute, National Institutes of health, The Practical Gide: Identification, Evaluation and Treatment of Overweight and Obesity in Adults ,NIH publication code no. 00-4084

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Estimating EER

Assuming a weight of 150#. Change the weight in pounds to kilograms.

150# divided by 2.2 = 68 kg.

Estimate basal energy output:

Men	Women
68 kg x 24 =1636 kcal / day	68 kg x 23 =1564 kcal / day
Add estimated physical activity of 200 to 400 calories	Add estimated physical activity of 160 to 320 calories
1636 + 200 = 1836 and 1636 + 400 = 2036	1564 + 160 = 1724 and 1564 + 320 = 1884
So the daily calorie range for a man that is 150# would be about 1800 to 2000 kcal.	So the daily calorie range for a woman that is 150# would be about 1700 to 1900 kcal.
These values are estimates and do not take physical activity into account the way you would need to. Someone more sedentary needs lower calories, someone very active needs higher calories. This can be used as a starting point. In addition, keeping track of calorie intake for a period of time and evaluating weight gain or loss will also provide you a tool for estimating your calorie needs.

Protein Requirements

Wt in pounds.

Wt in pounds x 0.36. Example 150 lbs x 0.36 gm/lbs = 54 grams protein per day.

Wt in kilograms.

Wt in pounds / 2.2 = 68.18 kg x 0.8 gm/kg = 54.5 grams protein per day.