Energy Balance Direction, Worksheet and Help File

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Page 1 of 2 ENERGY BALANCE Name:________________________________

Energy Balance complete by _____________ Energy Balance Activity ____ out of 25 points This assignment will give you the opportunity to apply some of the principles discussed about Energy Balance. Please provide detail in your answers. Be sure to show your work.

Fill in the following chart. You will use this information to complete the assignment below: Use a nonstretching tape measure (used in sewing) for the waist and hip circumference.

Sex (M/F)

Age

Height in

Feet & Inches

Height Calculate Total inches.

1 foot = 12 inches

Calculate Height in centimeters (inches x 2.54)

Weight in lbs

Calculate Weight in kilogram

Waist Circumference (use either inches or centimeters but do the same for both waist and hips)

Hip Circumference (use either inches or centimeters but do the same for both waist and hips)

Calculate your BMI (Body Mass Index) using the following formula: BMI = weight in pounds / (height in inches)2 x 703-------------------------Please show your work.

BMI =( ______ / (______ x _______) )x 703 ----------weight-----inches x inches

My BMI is ___________

Is this a healthy weight? Is it underweight, overweight or obese? How did you come to this conclusion?

Answer:

Waist and Hip Circumference Please note: A healthy waist circumference for men is no larger than 102 centimeters (40 inches); for women, no larger than 88 centimeters (35 inches).

Use your waist and hip measurements to evaluate your risk for Chronic Disease. Calculate your waist to hip ratio below. Waist in inches divided by Hip in inches. ( Alternate: waist in centimeters divided by hip in centimeters.) (formula below-please fill in the correct amounts and calculate).

Waist = _______ / Hip =_______. Ratio = __________ Using the Table Chronic Disease Risk (see the Help Files) combined with the BMI, are you at risk for disease?________________________________________________________________________________.

_______________________________________________________________________________________.

EER (Estimated Energy Requirements). TER (Total Energy Requirements) There are various methods for determing your energy requirements. We will use one which gives an estimate. Determine your estimated energy requirement (EER) using the information below. (see example in the help file).

a. EER—Estimated Energy Requirements. To estimate basal energy output: Men: kg body weight x 24 = cal/day Show your calculations below. Women: kg body weight x 23 = cal/day Show your calculations below.

b. Physical Activity Calories: Then calculate for estimated physical activity.

For most it would be:

Men: EER + 200 cal up to + 400 cal Show your calculations below.

Women: EER + 160 cal up to + 320 cal. Show your calculations below.

a. Estimate energy requirement (EER=Estimated Energy Requirement)

b. Add physical activity calories to the EER.

EER =

EER+activity =

Determine your estimated Protein requirements. You need your weight. You can either use your weight in pounds or your weight in kilograms. Please calculate both for weight in pounds and weight in kilograms. To determine your protein needs use the following equations:

Protein Requirements using weight in pounds

Protein Requirements using weight in kilograms.

Wt in pounds x 0.36 grams protein per pound

This is not the usual way to calculate protein requirements. Nutrition calculations are most often done using the metric system.

Wt in kilograms (this can be calculated from the pounds—wt in pounds divided by 2.2 = wt in kilograms)

Wt in kilograms x 0.8 grams protein per kilogram or body weight.

What did you learn from this exercise? Will you make any changes in your routine based on this information? (Please be detailed in your answers. Use full sentences and correct grammar).

_____________________________________________________________________________________.