Assignment Chapters 4-6 – Your EER and AMDRs Essay

Assignment Chapters 4-6 – Your EER and AMDRs Essay

In this assignment, you will be calculating your specific daily calorie needs (EER) and your personal recommended amounts (in calories and grams) of carbohydrates, fats, and proteins.

First:
Calculate your Estimated Energy Requirements (EER).
In chapter 2 (pages 46 – 47), you introduced to the DRIs related to energy.  For this assignment, we need a precise calculation of your personal daily energy requirements.  Jump ahead to page 518 and use the Calculation Corner there to determine your EER.  (Need more help with the math? If you have the digital version of the text through Mastering Nutrition, go to that page and there is a 5-minute video that walks you through those calculations.  If you do not have the digital textbook, you can use this video:  https://www.youtube.com/watch?v=s-fObvacriY&t=3s).

Show your EER calculation here:

Weight: 70 kg

Height: 170 cm

Age: 30 years

Physical Activity Level (PAL): Moderately active (PAL = 1.6) (Soldavini, 2019)

Step 1: Calculate Basal Metabolic Rate (BMR)

BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)

BMR = 88.362 + (13.397 x 70) + (4.799 x 170) – (5.677 x 30)

BMR = 88.362 + 939.9 + 816.53 – 170.31

BMR = 1674.52 calories/day

Step 2: Determine Physical Activity Level (PAL) (Soldavini, 2019)

Since the individual is moderately active, PAL = 1.6

Step 3: Calculate Thermic Effect of Food (TEF)

TEF = 10% of BMR

 

TEF = 0.10 x 1674.52

TEF = 167.45 calories/day

Step 4: Calculate EER

EER = BMR x PAL + TEF

EER = 1674.52 x 1.6 + 167.45

EER = 2679.23 + 167.45

EER = 2846.68 calories/day

Second:
Based on your EER, complete the table below using the AMDR recommendations in chapter 4 (carbohydrates, page 129), chapter 5 (fats, pages 175-176), and chapter 6 (proteins, page 224).  If this looks familiar, that is because the AMDRs were also given in chapter 2, pages 47-48.  (Need more help with the math?  Review these calculations using the information in the Calculation Corners on page 48 in the digital textbook, there is a 3.5-minute video that walks you through those calculations.)  Your EER is in Kcal, so first use the AMDRs to calculate your range for each nutrient in Kcal, then convert the Kcals to grams.  (Need more help with the math?  Review these calculations using the information in the Calculation Corner on page 11, in the digital text, there is a 1.5-minute video showing you that conversion.  If you do not have the digital textbook, you can use this 6 minute video https://www.youtube.com/watch?v=zC8N5120r6o to see the AMDR calculation in Kcal and the conversion to grams.

Enter your calculations in the table below and then answer the questions in the “Other Considerations” column.

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Nutrient	AMDR range general recommendations	Your specific recommended range in Kcal based on your EER	Your specific recommended range in grams based on your EER	Other Considerations
Carbohydrates	AMDR range for carbohydrates: 45-65% of total calories (Morgan-Bathke et al., 2023)	Carbohydrates (Kcal) = EER x (percentage within AMDR range) Carbohydrates (Kcal) = 2846.62 x (45/100) to 2846.62 x (65/100) Carbohydrates (Kcal) = 1280.478 to 1850.993 Kcal (Linsenmeyer et al., 2020)	1 gram of carbohydrate provides approximately 4 calories. Carbohydrates (grams) = Carbohydrates (Kcal) / 4 Carbohydrates (grams) = 1280.478 / 4 to 1850.993 / 4 Carbohydrates (grams) = 320.12 g to 462.75 g (Linsenmeyer et al., 2020)	Examples of foods you include (or should include) in your diet for complex carbs? Whole grains (such as oats, brown rice, quinoa), fruits, vegetables, legumes, and starchy vegetables like sweet potatoes (Nelson, 2020).     What is your AI for fiber? The Adequate Intake (AI) for fiber varies by age and gender. For adult men under 50, it is 38 grams/day, and for adult women under 50, it is 25 grams/day (Nelson, 2020).
Fats	AMDR range for fats: 20-35% of total calories (Morgan-Bathke et al., 2023).	Fats (Kcal) = EER x (percentage within AMDR range) Fats (Kcal) = 2846.62 x (20/100) to 2846.62 x (35/100) Fats (Kcal) = 569.324 to 997.321 Kcal (Linsenmeyer et al., 2020)	1 gram of fat provides approximately 9 calories. Fats (grams) = Fats (Kcal) / 9 Fats (grams) = 569.324 / 9 to 997.321 / 9 Fats (grams) = 63.25 g to 110.81 g (Linsenmeyer et al., 2020).	What is the recommended limit for saturated fats? Saturated fats should be limited to less than 10% of total daily calories. Based on my EER, this would be 284.662 Kcal or 31.63 grams (since 1 gram of saturated fat provides 9 calories).   Examples of foods you include (or should include) for polyunsaturated fats? Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, and soybean oil (Nelson, 2020).
Nutrient	AMDR range general recommendations	Your specific recommended range in Kcal based on your EER	Your specific recommended range in grams based on your EER	Other Considerations
Proteins	AMDR range for proteins: 10-35% of total calories (Morgan-Bathke et al., 2023).	Proteins (Kcal) = EER x (percentage within AMDR range) Proteins (Kcal) = 2846.62 x (10/100) to 2846.62 x (35/100) Proteins (Kcal) = 284.662 to 997.321 Kcal (Linsenmeyer et al., 2020).	1 gram of protein provides approximately 4 calories. Proteins (grams) = Proteins (Kcal) / 4 Proteins (grams) = 284.662 / 4 to 997.321 / 4 Proteins (grams) = 71.16 g to 249.33 g (Linsenmeyer et al., 2020).	Examples of foods you include (or should include) to get ‘complete’ proteins.  If you are a vegan, what food complementation do you use to ensure you have complete protein. Animal sources like meat, poultry, fish, eggs, and dairy products are considered complete proteins. For vegans, combine different plant-based protein sources (e.g., legumes and grains) to ensure you get all essential amino acids (Nelson, 2020).

References

Linsenmeyer, W., Drallmeier, T., & Thomure, M. (2020). Towards gender-affirming nutrition assessment: a case series of adult transgender men with distinct nutrition considerations. Nutrition Journal, 19(1). https://doi.org/10.1186/s12937-020-00590-4

Morgan-Bathke, M., McLimans, K., & Temple, N. J. (2023). Trends in dietary recommendations: Nutrient intakes, dietary guidelines, and food guides. In Nutritional Health (pp. 249–260). Springer International Publishing. https://doi.org/10.1007/978-3-031-24663-0_20

Nelson, M. (2020). Statistics in Nutrition and Dietetics. Wiley. https://books.google.at/books?id=haTDDwAAQBAJ

Soldavini, J. (2019). Krause’s food & the nutrition care process. Journal of Nutrition Education and Behavior, 51(10), 1225. https://doi.org/10.1016/j.jneb.2019.06.022

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Assignment Chapters 4-6 – Your EER and AMDRs
In this assignment, you will be calculating your specific daily calorie needs (EER) and your personal recommended amounts (in calories and grams) of carbohydrates, fats, and proteins.
First:
Calculate your Estimated Energy Requirements (EER).
In chapter 2 (pages 46 – 47) you introduced to the DRIs related to energy. For this assignment, we need a precise calculation of your personal daily energy requirements. Jump ahead to page 518 and use the Calculation Corner there to determine your EER. (Need more help with the math? If you have the digital version of the text through Mastering Nutrition, go to that page and there is a 5-minute video that walks you through those calculations. If you do not have the digital textbook, you can use this video: https://www.youtube.com/watch?v=s-fObvacriY&t=3s).
Show your EER calculation here:

Second:
Based on your EER, complete the table below using the AMDR recommendations in chapter 4 (carbohydrates, page 129), chapter 5 (fats, pages 175-176), and chapter 6 (proteins, page 224). If this looks familiar, that is because the AMDRs were also given in chapter 2, pages 47-48. (Need more help with the math? Review these calculations using the information in the Calculation Corners on page 48, in the digital textbook there is a 3.5-minute video that walks you through those calculations.) Your EER is in Kcal, so first use the AMDRs to calculate your range for each nutrient in Kcal, then convert the Kcals to grams. (Need more help with the math? Review these calculations using the information in the Calculation Corner on page 11, in the digital text there is a 1.5-minute video showing you that conversion. If you do not have the digital textbook, you can use this 6 minute video https://www.youtube.com/watch?v=zC8N5120r6o to see the AMDR calculation in Kcal and the conversion to grams.
Enter your calculations in the table below and then answer the questions in the “Other Considerations” column.

Nutrient AMDR range
general recommendations
Your specific recommended range in Kcal based on your EER Your specific recommended range in grams based on your EER Other
Considerations
Carbohydrates

Examples of foods you include (or should include) in your diet for complex carbs?

What is your AI for fiber?

Fats

What is the recommended limit for saturated fats?

Examples of foods you include (or should include) for polyunsaturated fats?

Nutrient AMDR range
general recommendations
Your specific recommended range in Kcal based on your EER Your specific recommended range in grams based on your EER Other
Considerations
Proteins

Examples of foods you include (or should include) to get ‘complete’ proteins. If you are a vegan, what food complementation do you use to insure you have complete protein.