| Age | Method 1 | Method 2 |
| Males 11-14 | 55 kcal/kg | 15.9 kcal/cm |
| Males 15-18 | 45 kcal/kg | 17 kcal/cm |
| Females 11-14 | 47 kcal/kg | 14 kcal/cm |
| Females 15-18 | 40 kcal/kg | 13.5 kcal/cm |
Lab #4A assignment:
TASK 1: Convert weight to kilograms and height to centimeters.
Weight: __________lbs / 2.2 kg/lb =__________kg
Height: __________ in. X 2.54 cm/in =__________cm
Task 2: Calculate daily energy needs using both methods in TABLE 1.
Method 1: _________ kg X n____________(see table 1) kcal/kg=_________kcal
Method 2: _________cm X n____________(see table 1) kcal/cm=__________kcal
AVERAGE: (_________ + __________) /2 = __________ Total kcal
Task 3: Calculate calories needed from carbs, protein, fat.
Total kcal __________ X .55= __________ Total calories carbohydrates
Total kcal __________ X .15= __________ Total calories protein
Total kcal __________ X .3 = __________ Total calories fat
Total kcal __________ X .1 = __________ Total calories Saturated fat
Task 4: Calculate grams of total fat and saturated fat.
Total calories fat _________ /9 kcal/g =__________ Total grams fat
Total calories sat. FAT _________ kcal /9 kcal/g = _________Total grams sat. fat
Task 5: Calculate grams of total carbohydrates and proteins.
Total calories carbohydrates _________ /4 kcal/g =__________ Total grams carbohydrate
Total calories protein _________ /4 kcal/g =__________ Total grams protein
Task 6: Calculate fiber needs using "age + 5" rule
FIBER grams = ________ years old + 5 =_________grams fiber
CASE STUDY EXAMPLE:
Gender: Male
Age: 16
Height: 5'10"(70 inches)
Weight: 160 lbs
Activity: Basketball practice 1 hour 5 days a week
TASK 1: Convert weight to kilograms and height to centimeters.
Weight: 160 lbs / 2.2 = 73kg
Height: 70in. X 2.54 = 178cm
Task 2: Calculate daily energy needs using both methods in TABLE 1.
Method 1: 73 kg X 45 kcal/kg = 3285 kcal
Method 2: 178 cm X 17kcal/cm = 3026 kcal
AVERAGE: (3285 + 3026) /2 = 3155 Total kcal
Task 3: Calculate calories needed from carbs, protein, fat.
Total kcal 3155 X .55 = 1735 Total calories carbohydrates
Total kcal 3155 X .15 = 473 Total calories protein
Total kcal 3155 X .3 = 947 Total calories fat
Total kcal 3155 X .1 = 315 Total calories Saturated fat
Task 4: Calculate grams of total fat and saturated fat.
Total calories fat 947 / 9 kcal/g = 105 Total grams fat
Total calories sat. fat 315 kcal / 9 kcal/g = 35 Total grams sat. fat
Task 5: Calculate grams of total carbohydrates and proteins.
Total calories carbohydrates 1735 / 4 kcal/g = 434 Total grams carbohydrates
Total calories protein 473 / 4 kcal/g = 118 Total grams protein
Task 6: Calculate fiber needs using "age + 5" rule
FIBER grams = 16 years old + 5 = 21 grams fiber
Lab #4B Assingment:
Task 7. Record food intake for one to three days (Lab #1) and determine nutrient intake using one of the following web sites:
Nutrition analysis tool 2.0 www.nat.uiuc.edu
Interactive healthy eating index www.usda.gov/cnpp
Task 8. Check calories, carbs, protein, total fat, saturated fat against estimated needs. Which nutrients are lacking and which nutrients are in excess
Task 9: Make 3 suggestions for improving energy and macronutrient intake
1.
2.
3.
Task 10: Identify and list all vitamins or minerals that are <75% RDA
1.
2.
3.
Task 11: Make 3 suggestions for improving intake of at least one vitamin and on mineral that falls below 75% RDA.
Vitamin
1.
2.
3.
Mineral
1.
2.
3.
Task 12: Determine 1 goal for improving your overall nutrition and fitness plan in each of the following areas:
7. Healthy eating goal:
Examples:
… Eat more fruits
… Eat more veggies
… Choose healthier fast foods
… Eat breakfast
2. Physical activity goal:
Examples:
… Do 30 minutes walking, biking, riding, rollerblading, or swimming every day
… Join a fitness center
… Participate in a group activity
… Walk to school or work
… Do an exercise video at home
3. Eating or physical activity behavior goal:
Examples:
… Eat only at scheduled meals and snacks
… Park further away at the store or work
… Take the stairs instead of the escalator or elevator
… Pack healthy snacks for school and work
Source: Stefanie Leniszewski, MS, RD