Metabolism Calculations

The following energy output equation needs to be implemented and the percentages of carbohydrate, protein, and fat need to be revised.

Energy Output

1. Energy spent on Basal Metabolic Rate = 10 calories per pound of your bodyweight.
2. If you are not very active most of the day (sedentary) take 40% of A
   • If you are lightly active most of the day take 50% of A
   • If you are moderately active most of the day take 60% of A
   • If you are very physically active for most of the day take 100% of A
3. Total Energy Need = A + B

C = the calories needed to maintain current body weight. For a weight loss program, subtract 500 calories from this number. For increased muscle mass, use the current parameters you have used in the program, or add 500 calories.

Lactating women - same as currently in the program, add 350 calories 1800 calories has to be the lowest parameter for lactating women regardless of weight, activity level, goals, or metabolism.

Protein should be 15% of total daily intake, fat should be 25%, and carbohydrate 60%.

We also wanted to add the following to the Helpful Hints:

• With the servings of breads line, we wanted to add "Always choose brown over white, i.e. brown rice, whole wheat pasta, etc."
• With the servings of fruit line, we wanted to add "Always eat the fruit rather than drink the juice to cut down on sugars and increase your fiber intake."

We are going to replace the sample days with sample -1500 cal, 2000 calories, 2500 calories, 3000 calories.

Sample day 1500 calories

Breakfast

• 1/2 grapefruit
• 1 cup raisin bran
• 1 cup low-fat milk

Snack

• 1/2 turkey sandwich
• 4 oz apple

Lunch

• 1 cup vegetable soup
• 1/2 turkey sandwich
• 1 cup low-fat milk

Snack

• Low-fat yogurt

Dinner

• 3 oz fish
• 1/2 of baked potato
• 2 t butter
• 1/2 cup broccoli
• 1 cup tomato juice

Sample day 2000 calories

Breakfast

• 1/2 grapefruit
• 1 cup raisin bran
• 1 cup low-fat milk

Snack

• turkey sandwich

Lunch

• 1 cup vegetable soup
• 1 slice pizza
• 1 cup low-fat milk
• 4 oz apple

Snack

• Low-fat yogurt

Dinner

• 3 oz fish
• 1/2 of baked potato
• 2 t butter
• 1/2 cup broccoli
• 1 cup tomato juice

Sample day 2500 calories

Breakfast

• 1/2 grapefruit
• 1 cup raisin bran
• 1 cup low-fat milk

Snack

• turkey sandwich

Lunch

• 1 cup vegetable soup
• 1 slice pizza
• 1 cup low-fat milk
• 4 oz apple

Snack

• Low-fat yogurt

Dinner

• 6 oz steak
• 1/2 of baked potato
• 2 t butter
• 1/2 cup broccoli
• 1 cup tomato juice

Sample day 3000 calories

Breakfast

• 1/2 grapefruit
• 1 cup raisin bran
• 1 cup low-fat milk
• 3 egg white omelet

Snack

• turkey sandwich

Lunch

• 1 cup vegetable soup
• 2 slice pizza
• 1 cup low-fat milk
• 4 oz apple

Snack

• Low-fat yogurt

Dinner

• 6 oz steak
• 1 baked potato
• 2 t butter
• 1/2 cup broccoli
• 1 cup tomato juice

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