For our bodies to receive proper nutrition, we want to ensure that we are providing it with enough calories, carbs, proteins, and fats.
The Harris-Benedict Equation is a great was to determine your Basal Metabolic Rate (BMR). Your basal metabolic rate is how many calories you burn naturally (at rest) per day. Based off your gender you would follow different equations to calculate your Basal Metabolic Rate.
W = Weight in kilograms
H = Height in centimeters
A = Age in years
Men: BMR = 66.5 + 13.8(W) + 5.0(H)-6.8(A)
Female: BMR = 655.1 + 9.6(W)+1.9(H)-4.7(A)
Karen is a 19-year-old female. She is 5’5” tall and weighs 152.0lbs. What is her BMR?
(152lbs) / (2.2pounds/kg) = 69.1 kg
(65 inches) (2.54 cm/inch) =165 cm
BMR = 655.1+[(9.6)(69.1 kg)] + [(1.9)(165cm)]-[(4.7)(19)]
BMR= 655.1 + 663.36 + 313.5 – 89.3 = 1,542 calories per day
In conclusion, Karen will burn 1,542 calories per day at rest.
We also want to take into consideration the amount of protein Karen is intaking daily. The American Dietetic Associate (ADA) recommends healthy adults to intake .8-1.0 grams of protein/kg of body weight.
Karen weighs 152lbs or 69.1 kilograms. How much protein does Karen need?
69.1 kg (.8g/kg) = 55 g
69.1 kg (1.0/kg) = 69 g
Karen would need between 55-69 grams of protein per day.
Next, we want to take into consideration the amount of Fat we should be intaking per day. The Fat % should equal 30% of your total calorie intake.
Karen consumes 1,542 calories per day. How many calories and grams of fat should she be consuming each day? 1 gram of fat is equivalent to 9 calories.
1542 calories (.30) = 462 calories should be consumed from fats.
In order to calculate the amount of fat per grams she would need to consume we would divide the calories from fat by 9 calories.
(462 calories)/(9 calories/g) = 51 grams of fat per day is what Karen needs to consume.
Lastly, we want to calculate our carbohydrate needs. The USDA recommends 45 to 65 percent of your total calories come from carbohydrates.
If Karen consumes 1542 calories per day, she will need to consume 925 calories specifically from carbohydrates.
To calculate the amount of carbohydrates Karen would need to eat, we would take her total calorie intake 1542 divided by 2 which would equal 771 then we would take 771 divided by 4 which would equal to 193 carbohydrates per day.
The importance of eating a well-balanced diet is crucial in order to provide yourself with proper nutrients.
Whenever we consume too little calories, we can experience constipation, nausea, and gallstones. However, when we consume too many calories, we can become overweight or obese. Which could lead to hypertension and/or cardiovascular disease.
Whenever we consume too little fats, we can become deficient in vitamins and minerals. When consuming too many fats, high-cholesterol, kidney problems, and inflamed intestines is likely.
If we are deficient in carbohydrates, you’re likely to experience headaches, fatigue, and cramps. When we overload are bodies with carbohydrates, our blood sugar will become too high. In doing so, we begin to produce more insulin where the extra glucose is than stored as fat.