Best Bodyweight Exercise For Neck
Estimating Daily Energy Requirements Using Food and Nutrition Board Formulas
Many people underestimate the size of their food portions, and so energy goals based on estimates of current calorie intake from food records can be inaccurate. You can estimate your daily energy needs using the formulas listed below. To use the appropriate formula for your sex, you’ll need to plug in the following:
Age (in years) Height (in inches)
Weight (in pounds)
Physical activity coefficient (PA) from the table below.
To help estimate your physical activity level, consider the following guidelines: Someone who typically engages in 30 minutes of moderate-intensity activity, equivalent to walking two miles in 30 minutes, in addition to the activities involved in maintaining a sedentary lifestyle, is considered “low active”; someone who typically engages in the equivalent of 90 minutes of moderate-intensity activity is rated as “active.” You might find it helpful to refer back to Lab 2.2 to estimate your physical activity level.
How did you score? Are you surprised by the value you calculated for your approximate daily energy needs? If so, is the value higher or lower than you expected?
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What should you do next? Enter the results of this lab in the Preprogram Assessment column in Appendix C. If you want to change your energy balance to lose weight, complete Lab 9.2 to set goals and develop specific strategies for change. (If your goal is weight gain, see p. 295 for basic guidelines.) One of the best ways to tip your energy balance toward weight loss is to increase your daily physical activity. If you include increases in activity as part of your program, then you can use the results of this lab to chart changes in your daily energy expenditure (and needs). Look for ways to increase the amount of time you spend in physical activity, thus increasing your physical activity coefficient. After several weeks of your program, complete this lab again, and enter the results in the Postprogram Assessment column of Appendix C. How do the results compare? Did your program for increasing physical activity show up as an increase in your daily energy expenditure and need?
Estimating Daily Energy Requirements Using Food and Nutrition Board Formulas Part II: Reprinted with permission from Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Reprinted with permission from the National Academies Press, Copyright 2005, National Academy of Sciences.
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