Estimation Techniques:
Time
Food
Why*
Quantity
STEP 1 Day (circle one): 1 2 3
* Indicate why you chose to eat at that time- hunger, boredom, social setting, etc.
Energy and Protein Needs Worksheet
Step 3
Name:___________________
Weight = ______ pounds divided by 2.2 = _____ kg
Height = _______ inches X 2.54 = __________cm
Age = ___________ years
Gender: ___________
1. Energy Needs
Use the Mifflin St Joer Calculation. Show your work.
For Men : 10 x weight (kg) + 6.25 x height (cm) – 5 x Age + 5 =RMR
For Women : 10 x weight (kg) + 6.25 x height (cm) – 5 x Age – 161 = RMR
To determine estimated energy needs, multiply the RMR x activity factor (AF).
AF = 1.3 for sedentary, 1.6 for active and up to 1.8 for VERY active.
RMR _____ x AF ______ = ___________ Kcal Needs/day for weight maintenance
2. Protein Needs:
_______kg X 0.8 grams protein/kg = ___________ grams protein per day
3. Comparison of Estimation Techniques:
Energy (kcals)
Protein (grams)
Mifflin St Joer and .8 grams/kg
My Plate
NA
Cronometer
Nutrient Source Worksheet
Step 5
Name:________________
For each day identify at least two foods that you consumed which contributed significant amounts to your daily intake of the following nutrients. If you have no foods providing the nutrient there would be a zero in your chronometer print outs. Use the text if you are having a hard time finding food sources.
Sodium
Iron
Calcium
Folate
Fiber
Saturated Fat
