Kinesiology
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NutritionAssignment.docxNutrition Assignment
Directions. Use the Harris Benedict Formula to calculate the client’s Basal Metabolic Rate (BMR). Then based off of their physical activity levels modify to find your Total Daily Energy Expenditure (TDEE). Calculate both a 10% increase in calories and 10% decrease in calories based off of the TDEE. Show work for any calculations performed.
Situation 1: Ricardo a 21 year old college student. He lives an active lifestyle. Ricardo goes for 30-45 minutes jogs at moderate intensity, two times a week. He also lifts weights at moderate intensities, three times a week.
Name: __Ricardo ____ _______ Age: __21___ Height_5’10”_ Weight_ 185__
1. Basal Metabolic Rate (5 points)
Women: Men:
BMR = 655 + ( 4.35 x W ) + ( 4.7 x H ) - ( 4.7 x A) BMR = 66 + ( 6.23 x W ) + ( 12.7 x H ) - ( 6.8 x A)
BMR =____________________
2. Total Daily Energy Expenditure (2.5 points)
|
Category |
Intensity |
Amount of Activity |
Modification |
|
Sedentary |
Low |
Little to none |
BMR x 1.2 |
|
Lightly active |
Low - Moderate |
1-3x a week |
BMR x 1.375 |
|
Moderately active |
Moderate - High |
3-5x a week |
BMR x 1.55 |
|
Very active |
High |
6-7x a week |
BMR x 1.725 |
|
Extra active |
High |
2x a day + physical job |
BMR x 1.9 |
TDEE = _____________
3. Calculate a 10% Caloric Deficit (2.5 points) 4. Calculate a 10% Caloric Surplus (2.5 points)
10% Deficit = _____________ 10% Surplus = _____________
Situation 2: Mikayla is a 30 year old accountant. She attends a group fitness class three times a week. The fitness class is 60 minutes and includes a variety of exercise at moderate to high intensities.
Name: __Mikayla ____ _______ Age: __30___ Height_6’0”_ Weight_ 145__
5. Basal Metabolic Rate (5 points)
Women: Men:
BMR = 655 + ( 4.35 x W ) + ( 4.7 x H ) - ( 4.7 x A) BMR = 66 + ( 6.23 x W ) + ( 12.7 x H ) - ( 6.8 x A)
BMR =____________________
6. Total Daily Energy Expenditure (2.5 points)
|
Category |
Intensity |
Amount of Activity |
Modification |
|
Sedentary |
Low |
Little to none |
BMR x 1.2 |
|
Lightly active |
Low - Moderate |
1-3x a week |
BMR x 1.375 |
|
Moderately active |
Moderate - High |
3-5x a week |
BMR x 1.55 |
|
Very active |
High |
6-7x a week |
BMR x 1.725 |
|
Extra active |
High |
2x a day + physical job |
BMR x 1.9 |
TDEE = _____________
7. Calculate a 10% Caloric Deficit (2.5 points) 8. Calculate a 10% Caloric Surplus (2.5 points)
10% Deficit = _____________ 10% Surplus = _____________
