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FON241LL

Lesson 11 Lab

Weight Management Diet Analysis Lab

1. Calculate your healthy or ideal body weight (IBW) using the Hamwi equation which is based upon your gender, height and body frame size. Show your work. Ideal 210lbs 6’2ft

Hamwi Equations:

Males: 106 lbs for the first five feet of height + 6 lbs/inch over five feet

Females: 100 lbs for the first five feet of height + 5 lbs/inch over five feet

Adjust for frame size:

Small frame – subtract 10% of calculated IBW (index finger overlaps thumb around wrist)

Average frame – No change (index finger touches thumb around wrist)

Large frame – add 10% of calculated IBW (cannot touch index finger to thumb around wrist)

2. Calculate the amount of kcalories you need to maintain your IBW using the equations below. (15 pts)

a. Calculate the amount of kcalories you need to maintain your basal metabolic needs. This is the amount of energy required for involuntary body functions needed for life. We’ll call these your “base kcalories”.

IBW x 10 = Base kcalories Ex: 150 lbs (IBW) x 10 = 1,500 base kcalories

b. Calculate “Activity Kcalories”. This is the amount of energy you expend each day in physical activity using your IBW and one of the activity factors below.

Not Active = 2 Moderately Active = 3 Very Active = 5

IBW x 3 = Activity Kcalories Ex: 150 lbs (IBW) x 3 = 450 activity kcalories

c. Now we add these numbers together to determine the amount of energy you need each day to maintain a healthy body weight.

Base Kcalories + Activity Kcalories = Total Kacalories

Ex: 1,500 kcalories + 450 kcalories = 1,540 Total kcalories

3. What is your personal DRI for energy in your dietary analysis? (See Intake vs Goals Report) (5 pts)

4. Does your personal DRI for energy differ from the amount of kcalories you calculated in question 2? If so, what do you attribute these differences to? (5 pts)

5. What was your average kcalorie intake during the days you recorded for your dietary analysis? (See Intake vs Goals Report) (5 pts)

6. What percentage of your personal DRI for energy did you consume? (See Intake vs Goals Report) (5 pts)

7. If you consumed the same number of kcalories/day you reported in question 5, would you lose, gain or maintain weight? Consider both your personal energy DRI in your dietary analysis and your calculated energy needs from question 2 and explain your answer. (15 pts)

8. Is your personal goal to lose, gain or maintain your weight? Lose weight

9. Assume that your BMI is under 18.5 and you’d like to gain weight to answer the following questions. (15 pts)

a. What are two potential health consequences of a having a BMI under 18?

b. Provide two strategies for weight gain.

10. Assume that your BMI is over 30 and you’d like to lose weight to answer the following questions. (15 pts)

a. What are two potential health consequences of a having a BMI over 30?

b. Provide two strategies for weight loss.