The International E-magazine on Adolescent Health; Nutrition and Your Circulatory and Respiratory Systems The International E-magazine on Adolescent Health; | Page 4

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Spring 2016

What is your ideal caloric consumption?

If we get to see everything that our body does for us its simply
amazing. It’s even more amazing when we eat, there’s such a series of
things where the food passes and all the things that it makes. For
example we have our metabolism, which are chemical reactions that
take place in body cells. Metabolism is the one that it is charge of
converting the fuel in the food we eat to energy to power up everything
we do. There are proteins that are in charge of helping better our
metabolism. We also have the Daily caloric needs, which this is the total
number of calories we take per day, this is very important to control
because on base of this its what you are going to be like in appearance.
Finally, we have the basal metabolic care in which is the minim amount
of energy that uses to keep or metabolism to keep working. Here are
some examples.
Height: 62.598425 in
Weight: 99.208018 lbs
BMR: 655 + (4.35 x 99.208018) + (4.7 x
62.598425)
(4.7
x
16).
=
655+431.55+294.173-75.2 = 1305.523
If you are lightly active: BMR x 1.375 =
1795.094

BMR: 1305.523

BMR & Caloric
Needs
Women: 655 + (4.35
x weight in pounds)
+ (4.7 x height in
inches) - (4.7 x age
in years).

AS
ILL
AD
ES
0g)
QU
(10
293
al.
C

WICH
AND
S
00g)
295 (1
Cal.

DS
ON
ALM
c/u
al. 7
C

CALORIC NEEDS: 1795.09 kcal
Inches= 63.8 in
Pounds = 136.69 lbs
BMR: 655+594.6015+299.86 -75.2 = 1474.2615
If you are lightly active (easy exercise/sports 1-3
days/week): BMR x 1.375 = 2027.109563
BMR= 1474.2615
CALORIC NEEDS: 2027.109563

Height: 62.59843 in
Weight: 132.277 lbs
BMR: 655+574+ 294.2106– 75.2= 1448.0106
If you are lightly active (easy exercise/sports 1-3
days/week):

My diet

1448.0106 x 1.375= 1991.014575

Breakast: Almond Milk shake and fruit and vetetables juice
kcal. 100

BMR: 1448

Snack: 8 almonds kcal.56 and one granola bar kcal.453

CALORIC NEEDS: 1991 kcal

Lunch: Chiken with vegetables kcal.110

My diet

Snack: cookies 100 kcal.

Breakast: 2 Sunny-side up egg (100 kcal each) and 160gr of

Dinner: 2 quesadillas 293 kcal.

melon (60 kcal) with greek yougurt 100gr(60 kcal) with 23
almonds (163 kcal) (483 kcal)
Snack: 1 medium apple (95 kcal)
Lunch: meat and some salad kcal. 495

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