NuDiet: NUTRITION AND DIET THERAPY

Laboratory Activity-9
Kilocalories, Basal Metabolic Rate, Estimated Energy Requirement, and Thermal Effect of Food
Reference: Chapter 6 of textbook

Name: Kriselle Ann Calso Date: November 9, 2020

Concepts to learn for this activity:
 The unit of energy commonly used in human nutrition is the kilogram calorie (kcal) or simply calorie. It is the
unit of measurement for the energy that the body gets from food. Calories are by-products of
carbohydrates, protein, and fats that are oxidized in the body. The energy value of food is derived from
these three major nutrients. The energy value of each nutrient is measured in kilocalories (kcal), just as you
measure your weight in pounds or kilos or your height in centimeters or feet and inches.
 Estimation of kilocalorie value of carbohydrates, fats and protein is measured directly by a bomb-calorimeter
where an amount of food is ignited in the presence of oxygen and oxidation of food takes place thus
providing energy. The bomb calorimeter gives the following measurements of carbohydrates, fats and
protein. These are constant numbers. These are referred to as the physiologic fuel values of food.
o 1 gram of carbohydrates yields 4kcal
o 1 gram of fats yields 9 kcal
o 1 gram of protein yields 4 kcal
 Example: If you eat a slice of buko pie with 9.6 grams of protein, 39.6 grams carbohydrates, and 3.5 grams
fat, how many kilocalories are you getting from this slice of pie?
o 39.6 g carbohydrates X4 = 158.4 kcal
o 9.6 g protein X4 = 38.4 kcal
o 3.5 g fats X9 = 31.5
o Total calories =228.3
 Joule is the measure of energy in the metric system. 1 calorie (kcal) =4.184 kilojoules (this is also a
constant value)

1. Calculate the total calories for this breakfast meal of 1 banana, ½ cup scrambled egg, 1 cup rice,
and 1 cup hot milk which contains 58 grams carbohydrates, 12 grams protein, and 5 grams of fat.

58 grams of carbohydrates x 4= 232 kcal

12 grams of protein x 4 = 48 kcal
5 grams of fat x 9 = 45 kcal
 Basic metabolism refers to the energy spent by the body for involuntary activities such as heartbeat, blood
circulation, respiration, muscle toning, and glandular activity. It is also called resting energy expenditure. A
sample method of estimating basal metabolic rate is to use the constant of 1kcal per kg per hour per day for
adult male and 0.9 kg per hour per day for adult female. Then there is a need to subtract calories when
sleeping. The formula is 0.1 kcal per kg of DBW X 8 hours of sleeping. Example: if an adult male has a
DBW (Desirable Body weight, which we have learned how to compute earlier, using different formulas) of 55
kg, his BMR (Basal metabolic rate) is 55 X 1 X 24 hours= 1, 320 kcal. Then you have to minus hours of
sleep 0.1 X 55 X 8 (hours of Sleep) = 44 kcal; 1320- 44= 1,276 kcal is the estimated total total energy need
using Basic metabolism

2. Calculate your Basal Metabolic Rate (BMR) following the steps:

a. Convert your weight from pounds to kilogram by dividing 2.2 lb per kg.
Example: 175 lb/2.2 lb per kg= 79.5 kg

110 lb/2.2 lb per kg = 50 kg

b. If you are a man, you will need to multiply your body weight in kilograms by 1 kcal per kilogram
body weigh per hour (constant) and if you are woman, multiply your body weight in kilograms by
0.9 kcal per kilogram body weight per hour (constant).
Example: 1 kcal per kilogram body weight per hour X 79.5 kg (from the example above)=
79.5 kcal per hour

0.9 x 50 kg = 45 kcal/hour

c. Multiply the kcal per kilogram body weight per hour in 24 hours to get your BMR.
Example: 79.5 kcal per hour X 24 hours per day = 1,909 kcal per day

45 kcal/hour x 24= 1080 kcal/day

d. Deduct 8 hours of sleep. Example 0.1 X 79.5 X8 = 63.6 kcal – 1909= 1845.4 is the total kcal

0.9 x 50 kg x8 = 360 kcal -1080 = 720 total kcal

 Next is estimating needed kcal considering the activity levels. The table below is the estimate energy output
of men and women considering activity levels.

3. Calculate your Total Energy Needs or Estimated Energy Requirement (EER) by following the
steps:
a. Estimate your activity level by selecting the description that most closely fits your general
lifestyle. The energy cost of activities is expressed as a percentage of your BMR. Refer to these
values when estimating your own energy output:
Men Women

Sedentary/Inactive 25-40% 25-35%

Involves mostly sitting, driving
or very low levels of activity.

Lightly Active 50-70% 40-60%

Involves a lot of sitting; may
also involve some walking,
moving around, and light lifting

Moderately Active 65-80% 50-70%

Involves work plus intentional
exercise such as an hour of
walking or walking 4 to 5 days
per week; may have a job
requiring some physical labor

Heavily active 90-120% 80-100%

Involves a great deal of
physical labor, such as roofing,
carpentry work, and/ or regular
heavy lifting and digging

Exceptionally Active 130-145% 110-130%

Involves a lot of physical
activities for work and
intentional exercise. Also
applies to athletes who train for
many hours each day, such as
triathletes and marathon
runners or other competitive
athletes performing heave,
 regular training

b. Multiply your BMR by the decimal equivalent of the lower and higher percentage values for your
activity level.
Example: Using the above example. His lifestyle would be defined as lightly active,
meaning he expends 50% to 70% of his BMR each day in activities.
1,909 kcal/day X 0.50 (or 50 %) = 995 kcal/day
1, 909 kcal/day X 0.70 (or 70%) = 1,336 kca/day
These calculations show that this man expends about 995 to 1, 336 kcal/day doing daily activities.

1080 kcal/day x 0.25 (25%) = 270 kcal/day

1080 kcal/day x 0.35 (25%) =378 kcal/day

 COMBINE BMR AND ENERGY NEEDED TO KNOW THE TOTAL DAILY KCAL

4. Calculate total daily energy output by adding together BMR and the energy needed to perform daily
activities.
Example: In our example’s case, his total daily energy output is
1,909 kcal/day + 955 kcal/day = 2,864 kcal/day OR
1,909 kcal/day + 1, 336 kcal/day = 3, 245 kcal/day

1080 kcal/day +270 kcal/day = 1350 kcal/day

1080 kcal/day + 378 kcal/day = 1458 kcal/day

 The last part of the calculation is to also consider the Thermal Effect of Food.

5. Compute the Thermal Effect of Food (TEF) or Specific Dynamic Action (SDA). When food is
ingested, digested, absorbed and metabolized, basal metabolism is increased by about 5-10% due
to the stimulating effect of the chemical products of food. For a mixed Filipino diet, use 6% for TEF
or SDA (these are constant numbers).
Example: 2,864 X 0.06 (TEF) = 172 kcal
3,245 X 0.06 (TEF) = 195 kcal

1350 kcal/day x 0.06 = 81

1458 kcal/day x 0.06 = 87.48

6. Add the TEF for Total Energy needs.

Example: 2,864 + 172 kcal = 3, 036 Total kcal/day or 3245 + 195 = 3, 440 total kcal/day. This man
requires between 3, 036 and 3,440 kcal/day to stay in energy balance.

1350 + 81 = 1431
1458 + 87.48 = 1545.48

 Follow the 2-6 steps to know your needed kcal/day.

 o Initially you will need your weight in kg to determine your DBW
o Determine the basal needs
o Subtract hours of sleep
o Add the activity increment, your EER, refer to activity table
o COMBINE BMR AND ENERGY NEEDED TO KNOW THE TOTAL DAILY KCAL
o Add the SDA
o Sum the approximate daily calorie requirement
My answers are on place on each number.
NuDiet: NUTRITION AND DIET THERAPY
Laboratory Activity #10: How to make Diet Prescriptions
Name: Kriselle Ann Calso Date: November 9, 2020

1. Convert your height to centimeters. (using the formula of Tanhausser’s Method in Calculating DBW)

Example: 5 feet and 1 inch = 61 inches

61 inches X 2.54 cm (constant) =154.94 cm

63 inches x 2.54 = 160.02

2. From the above result, deduct 100 (constant). The answer will be the DBW in kilograms.
Example: 154.94 – 100 = 54.94 kg

160.02-100= 60.02

3. Deduct 10 % (for Asians) from the DBW if the height is between 5 ft to 5 ft. 6 inches and 15% if
the height is below 5 ft and above 5 ft 6 inches.
Example: 54.94 – 5.49 = 49.95 or 50 kg.

60.02-6=54.02

4. Multiply the DBW to kilocalorie per kilogram of DBW considering the following physical
activities. In the example, the person in has light activities.

Activity Kcal/day of DBW/day

Bed rest but mobile 27.5

Sedentary (mostly sitting) 30

Light (Tailors, nurse, doctors, jeepney drivers) 35

Moderate (Carpenters) 40

Very active (swimmers) 45

 Example: 50 kg X 35 kcal/day DBW = 1750 kcal
54 kg x 30 kcal/day = 1620 kcal

5. Calculate the need for carbohydrates, protein and fats by using the following percentages and
values. The TEA are recommended percentages for Filipinos in reference to PDRI:
Total Energy Allowance (TEA) Kilocalories

Carbohydrate 60% 4 kcal

Protein 15% 4 kcal

Fats 25% 9 kcal

Example:
Carbohydrates = 1750 kcal X .6 = 1050 kcal / 4 = 262.5 gm
Protein = 1750 kcal X .15 = 262.5 kcal / 4 = 65.6 gm
Fats = 1750 kcal X .25 = 437.5 kcal / 9 = 48.6 gm

Carbohydrates = 1620 x .6 = 972/4= 243 gm

Protein = 1620 x 15 = 243/4= 60.75 gm
Fats= 1620 x .25 = 405/9= 45 gm

7. Summarize the diet prescription for this person from the above answers.
Example: Diet Dx: kcal 1750, CHO = 263 gm, CHON = 66 gm, Fats 49 gm

Diet Dx: kcal 1620, CHO= 243 GM, CHON= 61 gm, Fats 45 gm
8. Once you already know the diet prescription with specific kcal, and grams of CHOm CHON and
fats, you need then to calculate the food exchanges the person needs based on the Food
Exchange List (which I mentioned in my Nutrition Notes #3).

In the table below, you will notice that there are 6 columns with headings: Food group, number of
exchanges, CHO, CHON, Fat and Energy. There are also 8 horizontal lines with headings
Vegetables, Fruit, Milk, rice, Meat, Fat, sugar and total. With the columns CHO, CHON, Fat and
Energy, you will see some data or numbers in RED. These are constant value of each Food
groups per serving. Example. If you will write 2 exchanges of Vegetable, then you have to multiply
3g to 2 to get the total number of CHO, 1g to 2 to get the total number of CHON, there is no fat
value, and then 16 kcal multiply to 2 servings to get the total energy. The value in green for CHO
is our computed Diet Prescriptions above.

There are recommended guidelines: one should have 3-5 servings of fruits and vegetables, and
sugar should only be 5-9 tsps (1 tsp is one serving).

Step 1. Place the computed value needed for CHO, CHON, fats and Energy
Step 2. Place number of exchanges considering the recommendations for fruits and vegetables,
sugar. Milk is usually 1 serving, but depending on the person’s preferences.
Step 3: Then compute by multiplying # of exchanges you place to get CHO, CHON, Fats and
Energy
Step 4: You can begin by adding exchanges on vegetables, fruits, milk, and sugar first. Then
compute for rice, meat and fat.
Step 5: tally the values and make adjustments on the number of exchanges. For CHO, CHON
and Fat, a value of more than or less than 5 is acceptable and for Energy, a value of more than or
less than 50 kcal is also acceptable.

Example
# exchanges CHO (243 CHON (61 Fats (45 Energy (1620
gm), gm) gm) kcal)

Vegetables 3g 1g --- 16 kcal

18 54 18 288

Fruit 5 10 g --- --- 40 kcal

50 200

Milk 1 12 g 8g 10 g 170 kcal

12 8 10 170
Rice 4.5 23 g 2g --- 100 kcal
104 (from 9 450
103.5)

Meat 4 --- 8g 6g 86 kcal

24 24 344

Fat 3 --- --- 5g 20 kcal

15 60

Sugar 3.5 5g --- --- 45 kcal

20 168 (from 157.5)

240 gm (-3) 59 gm (-2) 49 gm (+4) 1670 kcal (-1 )

*note for CHON (-6) is less than acceptable which is more or less than 5 g.

OK its your turn now to fill up the table basing it to your computed diet prescription.
# exchanges CHO (243 CHON (61 Fats (45 Energy (1620
gm), gm) gm) kcal)

Vegetables 3g 1g --- 16 kcal

18 54 18 288

Fruit 5 10 g --- --- 40 kcal

50 200

Milk 1 12 g 8g 10 g 170 kcal

12 8 10 170

Rice 4.5 23 g 2g --- 100 kcal

104 (from 9 450
103.5)

Meat 4 --- 8g 6g 86 kcal

24 24 344

Fat 3 --- --- 5g 20 kcal

15 60

Sugar 3.5 5g --- --- 45 kcal

20 168 (from 157.5)

240 gm (-3) 59 gm (-2) 49 gm (+4) 1670 kcal (+50 )

9. Then you are going to make a menu plan by distributing the number of exchanges per meal. Rice
can be substituted with bread, pasta, rootcrops and meat can be vegetarian supplements.

Example
# exchanges Breakfast Lunch Supper

Vegetables 3 1 exchange 1 exchange 1 exchange

Fruit 3 1 exchange 1 exchange 1 exchange

Milk 1 1 exchange

Rice 8 3 exchanges 3 exchanges 2 exchanges

Meat 5 2 exchanges 2 exchanges 1 exchange

Fat 2 1 exchange 1 exchange

Sugar 5 2 exchanges 2 exchanges 1 exchange

Your turn:

# exchanges Breakfast Lunch Supper

Vegetables 18 6 6 6

Fruit 5 1 2 2

Milk 1 0.33 0.33 0.33

Rice 4.5 2 2 .5

Meat 4 2 1 1

Fat 3 1 1 1

Sugar 3.5 1.5 1 1

10. Make a one day menu plan with specific food to eat. For vegetables, ½ cup cooked vegetable is
equivalent to 1 serving and 1 cup for uncooked vegetables. For fruits, a size of your fist is
equivalent to one serving. Milk is 1 cup 1 serving. Rice is also 1 cup for 1 serving, meat is size of
match box….see some pictures below for your guide.
Now fill up the menu plan for one day considering the number of exchanges you computed for
yourselves. Have a good day. Enjoy learning. You can do this. Just be patient and remember
you will be able to help others once you master this calculations. Blessings.

Breakfast Lunch Supper

2 cup rice 1 cup rice

2 cup rice 1/2 cup chayote 2 tomatoes
2 small potato 1/2 cup carrot 3 okra
2 broccoli 1 /2cup broccoli 2 eggplant
2 egg plant 1/2 cup mushroom 1 guava
1/3 cup of soymilk ½ Cauliflower 1 mango
2 oz ground beef 1 big green pepper 1 cup fish meat
1 slice avocado 1 onion 1 tsp olive oil
1.5 tsp of sugar 1 small apple 1.5 tsp honey
1 small orange
1 cup sliced chicken
1 tsp olive