CALORIE CONTENTS

RECOMMENDED DIETARY ALLOWANCE (RDA)

Representation of a safe but arbitrary margin above the minimum requirement of nutrient for a specific age, sex, and body weight. Assure sufficient intake if the allowed safe level is reached Estimated for normal, healthy individuals Reference man and woman

Energy Allowances
Calorie unit of energy Kilocalorie amount of heat required to raise the temperature of 1, 000 grams of water through one degree centigrade

CALORIE REQUIREMENT
BASED ON PHYSIOLOGIC ACTIVITY & SEX FEMALE MALE Sedentary 1800-2000 2500-2700 Moderate Very active 2100-2200 2400-2600 2800-3000 3100-3200

Calculation of Dietary Description

CALORIE ALLOWANCE - based on desirable weight - absence of weight & height table - Thanhaussers method Formula: Height in cm 100= weight in kilogram For Filipinos: less 10%

SAMPLE COMPUTATION
25 year-old male , professional basketball player, Filipino Height = 511 He plays basketball every day , 2x a day For today, he had the following for breakfast: 2 boiled eggs, 4 slices of white bread, 1 cup of fresh milk, 2 slices of mangoes, 2 small bananas (lacatan)

Height = 511 Computation: 511 = 71 inches x 2.54 = 180.34 cm 100 = 80.34 kg [80.34 (10%)] = 80.34 8.034 = 72.306 or 72 kg

Calorie Allowance
STEP 1 Calculate the basal calorie used for 24H based on DBW Formula: BMR (basal metabolic rate) = 1 cal/kg DBW/hour * BMR energy expenditure by the body when at rest, but not asleep, under controlled conditions of thermal neutrality, about 12 hours after the last meal and depends on weight, age, and gender

Computing for Calorie Allowance

BMR = 1 cal/DBW/hr = 1 cal x 72 x 24 = 1,728 calories

Calorie Allowance
Step 2 Energy needs for Physical Activity (PA) 1. Bed rest (sick) 10% of BMR 2. Sedentary 30% - couch potatoes, little exercise 3. Light work 50% - sports 1-3 days/week

4.

5.

6.

Moderately active 75% - sports 3-5 days/week Very active 100% - sports 6-7 days/week Extra hard - extremely hard daily exercises/sports/physical job

STEP II Physical activity is very active = 100%

1728 X 100% (1) = 1728 calories

Calorie Allowance
Step 3 Specific Dynamic Action of Food (SDA) Formula: (BMR + PA) 10%

STEP III Specific Dynamic Action of Food (SDA)

10% (BMR + PDA)

= 10% (1728 + 1728) = 0.1 (3456) = 345.6 calories = 346 calories

Calorie Allowance
Step 4 Summary of Total Energy Requirement (TER) Formula: BMR + PA + SDA * Round off the sum to the nearest hundred

Total Energy Requirement (TER) BMR + PA + SDA

= 1,728 + 1,728 + 346

= 3,806 calories = 3,800 calories round off TER to the nearest hundred

Protein, Carbohydrates, Fats

Protein = 15% of TER (cal) (grams) 4 cal/gram

CHO =

50% of TER 4 cal/gram

35% of TER 9 cal/gram

Fats =

PROTEINS

= 15% (TER) 4 cal/gm = 0.15 (3800) 4 = 142.5 grams = 142 grams

CARBOHYDRATES = 50% (TER) cal 4 cal/gram

= 0.5 (3800) 4 = 475 grams

FATS

= 35% (TER) 9 cal/gram = 0.35 (3800) 9 = 147.78 = 148 grams

DIETARY PRESCRIPTION
TER calories = CHO CHON Fats
3800 calories = 140 grams 480 grams 150 grams (142) (475) (148)

CHO, CHONs, FATS = round off to the nearest 5

MEAL EXCHANGE LIST

BREAKFAST 2 boiled eggs, 4 slices of white bread, 1 cup of fresh milk, 2 slices of mangoes, 2 small bananas (lacatan)

BREAKFAST Food List # of x I Veg A Veg B II Fruit 4

(2 small lacatan) (2 slices of mangoes)

CHO

CHON

FAT

Calories

40
12 6 10

160
160

III Milk
(1 cup fresh, cows)

Food List # of x CHO IV Rice 2 46

(4 slices)

CHON 4 12

FAT

Calories 200 120

V Meat
(2 boiled eggs)

DIETARY PLAN
1.

2.
3.

4.

5.

Food exchange list Six food groups Measured amounts of food equivalent nutritional value in CHO, CHON, Fats, Calories Computations - refer to the dietary prescription Margin of error +/- 5 grams for CHO, CHONS, Fats Calories = +50

Body Mass Index

BMI <18.5 18.5-24.9 25-29.9 30 & above
Metric BMI Formula

Weight status underweight normal overweight obese

= ( kg/m ) weight in kilograms height in meters

BMI

Metric BMI Formula = ( kg/m )

weight in kilograms height in meters
= 72 kg 1.8 m2 = 72 3.24 = 22.22 Normal BMI