Activity Sheet No.

9
Individual Diet Planning

Instruction: Choose the appropriate diet plan base on your Gender and Lifestyle.

MyPyramid Daily Calorie Intake Levels: Check one ( ⁄ ) under chosen category.

A. Female

Age/Category Sedentary Moderately Active Active

14-18 years ( ) 1800 cal. ( ) 2000 cal. ( ) 2400 cal.

19-30 years ( / ) 1800-2000cal. ( ) 2000-2200 cal. ( ) 2400 cal.
31-50 years ( ) 1800 cal. ( ) 2000 cal. ( ) 2200 cal.

Name : Janel E. Molo

Age : 21
Category : Sedentary
Calories : 1776 calories/day

Estimated Energy Requirement (EER)

Women EER = 354 – (6.91 x Age) + (9.36 x BW) + (726 x HT)

1. Body weight (BW) in kilograms = 48.80 kg (107.58 lbs. / 2.2046)

= 48.80 kg (48.80 lbs.)
= 2381 kg²
Height (HT) in meters = 1.53m (60.23 inches x .0254)
= 1.53m (1.53 inches)
= 2.34 m²

2. EER = 354 – (6.91 x Age) + (9.36 x BW) + (726 x HT)

EER = 354 – (6.91 x 21) + (9.36 x 48.80) + (726 x 1.53)
EER = 354 – 145.11 + 456.77 + 1110.78
EER = 1776 calories/day
 Activity Sheet No. 10

Individual Circuit Training Program

Name: Janel E. Molo BSHM 1 Date: 06-25-2022

Reps. and/or RR
Time/ WHR (1min.
Type of RHR THRZ Instructor’s
Date Set (10s PR PR after
Workout/Exercise (bpm) (Llimit -- Ulimit) Signature
x 6) 5min.
rest)
Squat 6-25-2022 30sec./2reps 78 bpm 138.5-180.85 138pbm 80 bpm
Jump Squat 6-25-2022 20sec./2reps bpm
Bicycle 6-25-2022 30 sec./2rep.
Plank 6-25-2022 30 sec.
Hip Dips 6-25-2022 30 sec.