C ALORIC INTAKE IN TODAY ’ S A MERICAN SOCIETY Derrick Reagan.
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Transcript of C ALORIC INTAKE IN TODAY ’ S A MERICAN SOCIETY Derrick Reagan.
WHAT IS CALORIC INTAKE?
Caloric relates to heat. Intake – what is taken into the body. Measure of energy consumed into the body.
WHAT IS BMR? Basal metabolic rate
Min. amount of energy (in calories) that your body requires to function. Breathing Breaking down food Brain activity Heart pumping
CALCULATING BMR IN MEN
Formula - 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) EX:
66+(1228.5) + (915.9) – (176.8) = 2033.6
** My personal BMR **
CALCULATING BMR IN WOMEN
Formula - 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
EX : 655+(537.5) + (305.5) – (103.4) = 1394.6
**Random woman BMR **
NOW WHAT?!
If you are sedentary : BMR x 20 percent If you are lightly active: BMR x 30 percent If you are moderately active (You exercise
most days a week.): BMR x 40 percent If you are very active (5 days a week
intensely) BMR x 50 percent If you are extra active (You do hard labor or
are in athletic training.): BMR x 60 percent
WHAT WILL THAT FORMULA TELL ME?
ADD that number to your BMR Result = Calories allowed p/day while
maintaining weight. If taking in less, you would lose weight. More, gain weight.
BODY MASS INDEX
Body fat based on height and weight. How do I figure it out?
NUTRIENTS AND SOURCES OF ENERGY
Fats CarbsProteins
Calculate your nutrients
FATS
9 calories per gram Snacks, butter, chocolate, avocado, nuts 25-35 % daily intake Essential fatty acids Trans-fat Saturated & unsaturated
CARBOHYDRATES
Organic compound consisted of carbon, hydrogen, & oxygen
Bread, grains, pasta 4 calories per gram 45-65% of daily intake
PROTEINS
4 calories per gram Building blocks made of amino acids Energy provider, stores energy 10-20% of daily intake Meat, milk, poultry, fish, eggs…
NUTRITION FACTS
Always check for outstanding areas in labels; ie; 86% cholesterol for the DAY!!
Always based on 2,000 calorie intake per day.
Notice serving size