Nutrition Handout: Rebecca Sunseri

NAME:__________________________________

Developing a Nutrition Plan

Energy Intake v. Energy Expenditure:

Weight gain and weight loss are largely due to your energy intake (calories consumed)
verses your energy expenditure (total calories burned) every day. The first step in
designing a personal nutrition plan for yourself is to calculate how many calories you
burn in a day; your total daily energy expenditure (TDEE). TDEE is the total number of
calories that your body expends in 24 hours, including all activities. TDEE is also known
as your "maintenance level". Knowing your maintenance level will give you a starting
reference point from which to begin your diet. According to exercise physiologists
William McArdle and Frank Katch, the average maintenance level for women in the
United States is 2000-2100 calories per day and the average for men is 2700-2900 per
day. These are only averages; caloric expenditure can vary widely and is much higher
for athletes or extremely active individuals. Some triathletes and ultra-endurance
athletes may require as many as 6000 calories per day or more just to maintain their
weight! Calorie requirements may also vary among otherwise identical individuals due
to differences in inherited metabolic rates.

The Harris-Benedict formula (BMR based on total body weight)

The Harris Benedict equation is a calorie formula using the factors of height, weight,
age, and sex to determine basal metabolic rate (BMR). This makes it more accurate
than determining calorie needs based on total bodyweight alone. The only variable it
does not take into consideration is lean body mass. Therefore, this equation will be very
accurate in all but the extremely muscular (will underestimate caloric needs) and the
extremely overfat (will overestimate caloric needs).

Men: BMR = 66 + (13.7 X weight in kg) + (5 X height in cm) - (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Note: 1 inch = 2.54 cm.

1 kilogram = 2.2 lbs.

Example 1:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day

Example 2:
You are male
You are 39 yrs old
You are 6’ 2” tall (188 cm)
You weigh 205 lbs. (93 kg)
Your BMR = 66 + 1274 + 940 – 265 = 2015 calories/day
Now that you know your BMR, you can calculate TDEE by multiplying your BMR by
your activity multiplier from the chart below:

Activity Multiplier

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/week)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/week)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Extra active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training)

Example 1:
Your BMR is 1339 calories per day
Your activity level is very active (work out 6-7 days per week)
Your activity factor is 1.72
Your TDEE = 1.72 X 1339 = 2303 calories/day

Example 2:
Your BMR is 2015 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 2015 = 3123 calories/day
Developing Your Nutritional Goals
Age: _____________

Height: _____________ Height in cm: _____________ (1 inch = 2.54 cm)

Body Weight: _____________ Weight in kg: _____________ (1kg=2.2 lbs)

Ideal Body Weight: _____________

FILL IN ENTIRE FORMULA (Your Gender Only Necessary):

FEMALE BMR: 655 + (9.6 x _____________) + (1.8 x _____________) –

weight (kg) height (cm)
(4.7 x _____________) = _____________
age (yrs)

MALE BMR: 65 + (13.7 x _____________) + (5.0 x _____________) –

weight (kg) height (cm)
(6.8 x _____________) = _____________
age (yrs)

FILL IN ACTIVITY LEVEL AND BMR

ACTIVITY LEVEL & MULTIPLIER: ________________________________

TDEE: _____________ x _____________ = _____________ calories

BMR (above) activity multiplier

1. Decide what your "ideal" amount of carbohydrate intake, protein intake,

and fat intake. Use the percentage ranges from chapter 8 in your text.

Your total percentages should =100%.

2. Calculate how many total calories you should consume to reach your
fitness goal. This should be based on whether you are trying to lose
weight, gain weight, or maintain your weight.

To lose weight, you would decrease your caloric intake by 250-500

calories/day. You do not want to eat fewer than 1200 calories per day (that
is usually your baseline – less than that, you go into “starvation” mode).

To maintain weight, you would use your TDEE.

To gain weight, you can consume anything from 500-1000 calories more
per day depending on your goals. Most of these calories should come from
carbohydrates (the highest energy from your macronutrients). Gaining
muscle mass also requires that you utilize your muscles with exercise –
strength training, weight training, and resistance training are the best
methods to acquire muscle mass.

Example: I would like to consume 45% carbohydrates, 25% protein, and

30% fat. These percentages = 100%.

Fill in the blank lines on your form under "ideal" amounts.

Example:

1. My TDEE is 2500 calories.

2. I would like to lose weight. 2500-500=2000 calories/day to reach my
goal.
3. I would like to consume 45% of my calories in carbs. 2000 x .45= 900
calories of carbs.
4. I would like to consume 25% in protein. 2000 x .25=500 calories of
protein.
5. I would like to consume 30% fat. 2000 x .30= 600 calories of fat.
6. 900 (carbs)+ 500 (protein) + 600 (fats) = 2000 calories.
Personal Goals:

Goals (Weight Loss, Weight Gain, Maintenance): _____________

Ideal Energy Intake for Goal: _____________

(How many calories should you consume to reach your nutritional goals?)
This should be higher, lower, or the same as your TDEE depending on your
goals.

Recommended Protein Intake percentage range: 15-35%

Percentage of protein I will eat in my overall diet: _____________

Ideal number of protein calories I should eat: _____________

(Based on recommendation and my TDEE, how many protein calories do I

need to consume?)

Recommended Fat Intake percentage range: 10-30%

Percentage of fat I will eat in my overall diet: _____________

Ideal number of fat calories I should eat: _____________

(Based on recommendation and my TDEE, how many fat calories do I need to

consume?)

Recommended Carbohydrate Intake percentage range: 20-45%

Percentage of carbohydrates I will eat in my overall diet: _____________

Ideal number of carbohydrate calories I should eat: _____________

(Based on recommendation and my TDEE, how many carbohydrate calories

do I need to consume?)

In addition to nutrition, exercising in the correct heart

rate range is important to managing calorie expenditure.
Here are guidelines to follow in calculating your heart
rate range:

Maximum Heart Rate:

220 - _____________ = _____________ bpm

Age (years)

Maximum Heart Rate Method:

65% Training Intensity = _________bpm x 0.65 =_________bpm

max heart rate

90% Training Intensity = ____________bpm x 0.90 =___________bpm

max heart rate

Target Heart Rate Zone = ______________ to _______________ bpm

10 Second Count = ______________ to _______________ beats

Heart Rate Reserve Method:

Resting Heart Rate: ___________ bpm

(taken after 10 minutes of complete rest)

Heart Rate Reserve = ________ bpm - ________ bpm = ________ bpm

max heart rate resting heart rate

50% Training Intensity = (____ bpm x 0.50) + _____ bpm = _____ bpm
hr reserve resting hr

85% Training Intensity = (____ bpm x 0.85) + _____ bpm = _____ bpm
hr reserve resting hr

Target Heart Rate Zone = _____________ bpm to _____________ bpm

10-Second Count = _____________ bpm to ______________ bpm

Additional Resources:

* http://www.calculator.net/fat-intake-calculator.html
This is an excellent tool for calculating how many grams of fat you should
consumes, based on three different health organizations.

** http://www.calculator.net/protein-calculator.html
This is an excellent tool for calculating how many grams of protein you
should consumes, based on three different health organizations.

*** http://www.calculator.net/carbohydrate-calculator.html
This is an excellent tool for calculating how many grams of carbohydrates
you should consume, based on recommendations of three different health
organizations.