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The document outlines Hazel Ann T. Mendoza's activities related to calculating her caloric needs, assessing her dietary habits, and evaluating her stress levels. She calculates her basal metabolic rate (BMR) as 1331.99 calories and determines her total caloric needs to maintain weight at approximately 2064.58 calories based on her moderate activity level. Additionally, she assesses her stress level with a total score of 10, indicating a critical stage that requires attention and potential consultation with a professional.

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Hazel Ann T. Mendoza
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9 views5 pages

PathFit Module

The document outlines Hazel Ann T. Mendoza's activities related to calculating her caloric needs, assessing her dietary habits, and evaluating her stress levels. She calculates her basal metabolic rate (BMR) as 1331.99 calories and determines her total caloric needs to maintain weight at approximately 2064.58 calories based on her moderate activity level. Additionally, she assesses her stress level with a total score of 10, indicating a critical stage that requires attention and potential consultation with a professional.

Uploaded by

Hazel Ann T. Mendoza
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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MENDOZA, HAZEL ANN T.

BSN_1D
ACTIVITY 8: Calculate how many calories you need

Step 1: Get your weight in pounds and height in inches.


Weight: 50 kg = 110.25 lbs
Height: 160.02 cm = 63 inches

Step 2: Calculate basal metabolic rate (BMR)


• 110 × 4.35 = 479.59
• 63 × 4.7 = 296.1
• 479.59 + 297.1 = 775.69
• 775.69 - 21 × 4.7 = 676.99
• 676.99 + 655 = 1,331.99
• My basal metabolic rate is 1331.99.

Step 3: Determine your activity level


Sedentary people get little to no activity. Light levels include activity a
few days a week, moderate includes activity three to five days a week,
and a very active individuals play sports daily.

My activity level is just in moderate level, as I only do physical activities three to


five days a week.

Step 4: Multiply BMR by your appropriate activity factor.


Sedentary – 1.2 light – 1.375 moderate – 1.55 very active – 1.725
• 1331.99 × 1.55 = 2,064.5845
Step 5: Calculation equals the total calories to maintain weight
I am 110.25 pounds woman, and my level activity is just in moderate level, as I
only do physical activities three to five days a week. By multiplying my BMR of
1331.99 to my activity factor of 1.55, my calculation of my total calories is
2,064.5845.
ACTIVITY 9: Check the columns that corresponds to your answer

ALWAYS SOMETIMES NEVER


1. I eat breakfast every day. ✓

2. I drink 8 (eight) glasses of water every day. ✓

3. I usually avoid eating fried foods. ✓

4. I make sure I eat at least one serving of fruit a ✓


day

5. I avoid eating lots of junk foods. ✓

6. I try to keep my overall fat intake down. ✓

7. I usually eat one serving of vegetable or salad ✓


with my evening meal.

8. I sleep 7 to 8 hours a day. ✓

9. When I am buying a soft drink, I usually choose ✓


a diet drink.

10. I generally try to have a healthy diet. ✓

11. I take vitamins daily. ✓

12. When I have a snack between meals, I often ✓


choose fruits.

13. I often eat chocolates and biscuits. ✓

14. I always choose coffee over milk. ✓

15. I make sure to have enough intake ✓


of poultry products and seafood.
16. Exercise 30 minutes a day. ✓

17. Have a ''meatless day'' once a week. ✓

18. Replace sugary drinks like soda ✓


with tea and water.

19. Take 5-minute walk daily. ✓

20. Keep a food journal. ✓

21. Eat healthy snacks. ✓

22. Avoid eating processed foods. ✓

23. Track how many calories I am ✓


eating.

24. Practice portion control of food. ✓

25. Strength train 3-4 times a week. ✓

26. Moderate intensity cardio 3-4 times ✓


a week.

27. Choose to walk instead of riding. ✓

28. Limit sweet intake. ✓

29. Drink enough water for clear urinations. ✓

30. Eat more vegetable and fruits. ✓


ACTIVITY 10: Assess Your Stress Level

Are you more or less stressed than your peers? How Stressed Are You?

The following questions will help you determine if you’re stressed and if so, how
much stress you’re facing.

Here’s how to grade your quiz:


 Almost never applies to me = 0 point
 Applies to me some of the time or to a small extent = 1 point
 Applies to me a substantial amount of time, but not the majority of the tim= 2
points
 Applies to me most of the time, almost all of the time = 3 points

Choose your answer by putting a check inside the box.


0 1 2 3
1.I find it difficult to take the first step to get things ✓
done.

2.I have tremors, twitches or shakiness in parts of ✓


my body.

3.I worry about situations where I could make a ✓


fool of myself.

4.I feel depressed or melancholy. ✓

5.I no longer enjoy the things I used to enjoy. ✓

6.I tend to overreact to situations, whether ✓


personal or professional.

7.I am easily agitated or annoyed. ✓

8.I have trouble sleeping or falling to sleep. ✓

9.I engage in activities or work that make me ✓


nervous or anxious.
10.I get upset by unimportant or small things. ✓

Total score: 10

8 or more points: Your stress level has reached a critical stage. Now is the
time to take serious steps to reduce the stressors in your life. Speak with your
doctor or counselor as soon as possible, and explain your life situation to
them. Ask for help!

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