Name ______
Date ______Per. _____
Calculating Calories
Let’s look at our cookies.
The label has the following information for three small cookies:
So, let’s determine the percentage of the calories that come from fat, protein and carbohydrates.
___ g of fat x 9 =___ calories/g of fat divided by total calories = x 100 = %
___ g of protein x 4 =___ calories/g of protein divided by total calories = x 100 = %
___ g of carbs x 4 =___ calories/g of carb divided by total calories = x 100 = %
Total Calories for small cookies =
What if you wanted to eat two of the large cookies? What numbers will you put in for the grams? (Hint: One large cookie is one serving, but you are eating two large cookies)
___ g of fat x 9 =___ calories/g of fat divided by total calories = x 100 = %
___ g of protein x 4 =___ calories/g of protein divided by total calories = x 100 = %
___ g of carbs x 4 =___ calories/g of carb divided by total calories = x 100 = %
Total Calories for large cookies =
Name ______
Date ______Per. ______
Calculating Calories
Let’s look at our cookies.
The label has the following information for three small cookies:
So, let’s determine the percentage of the calories that come from fat, protein and carbohydrates.
___ g of fat x 9 =___ calories/g of fat divided by total calories = x 100 = %
___ g of protein x 4 =___ calories/g of protein divided by total calories = x 100 = %
___ g of carbs x 4 =___ calories/g of carb divided by total calories = x 100 = %
Total Calories for small cookies =
What if you wanted to eat two of the large cookies? What numbers will you put in for the grams? (Hint: One large cookie is one serving, but you are eating two large cookies)
___ g of fat x 9 =___ calories/g of fat divided by total calories = x 100 = %
___ g of protein x 4 =___ calories/g of protein divided by total calories = x 100 = %
___ g of carbs x 4 =___ calories/g of carb divided by total calories = x 100 = %
Total Calories for large cookies =
Estimated Calorie Needs Per Day to Maintain Your Current Weight:
To just meet your BMR (Basal Metabolic Rate) = HBW x 10
To meet your BMR and:
• A sedentary lifestyle (i.e., you sit all day) = HBW x 13
• Light activity (i.e., you walk around campus) = HBW x 15
• Moderate activity (i.e., you exercise 60 min. 4-5 times per week) = HBW x 17
• Heavy activity (i.e., you are an athlete) = HBW x 20
Examples:
CALORIE NEEDS
Height HBW* BMR Light Moderate Heavy
Activity Activity Activity
5’0” 97-128 970-1280 1455-1920 1649-2176 1940-2560
5’2” 104-136 1040-1360 1560-2040 1768-2312 2080-2720
5’4” 110-145 1100-1450 1650-2175 1870-2465 2200-2900
5’6” 118-155 1180-1550 1770-2325 2006-2635 2360-3100
5’8” 125-164 1250-1640 1875-2460 2125-2788 2500-3280
5’10” 132-174 1320-1740 1980-2610 2244-2958 2640-3480
6’0” 140-184 1400-1840 2100-2760 2380-3128 2800-3680
6’2” 148-194 1480-1940 2220-2910 2516-3298 2960-3880
*HBW is based on a Body Mass Index of 19-25
©2005
Next, let’s look at how the calories of the cookies stack up against the daily number of calories we need to have to maintain a healthy body weight.
First, determine your BMR based on your height, weight and the amount of activity you do. Write that number here ______(find the closest value that works for you).
Example: I am 5’7” and weigh 160lbs, and do light activity. I would use the BMR of 5’8” in the light activity column and since 160 is close to the end of the weight range, I will use 2400 BMR, since it is close to the end of the light activity range.
Since we now know what our daily BMR should be, we can determine how much (what percent) of our daily intake of calories we have already eaten.
If we ate only the three small cookies, we would have eaten _____calories.
To find the percent of our daily intake, we divide the calories we ate by the daily calorie intake. Then change the decimal to a percent (times by 100).
Example: ______/ 2400 = x 100 = % of our daily intake of calories
Calculate the percent of your daily intake of calories you would have eaten if you ate the three small cookies and the two large cookies.
Small Cookies: ______calories / ______BMR = x 100 = %
Large Cookie: ______calories / ______BMR = x 100 = %
One Day Food Log
Food Item / Size of container / Calories per serving / Serving Size / Servings per container / Total Calories per containersize of container/serving
size / calories per serving * servings
per container
Monster energy drink / 18.6 fl oz / 90 / 8 oz / 2.3 / 207