FOOD 15

From CFI

DATE

01-08-2005

RESEARCHER

Tom Mann Circlesinmotion@sbcglobal.net

QUESTION

What is the percentage of caloric requirements by food type required for a healthy diet?

ASSUMPTIONScalorie per gram calculations look as though water is listed as a seperate componet and the water weight is not included in the conversion.

ANSWER

Simplified caloric requirements are based on wieght, size ,age and activity levels. The following answer utilizes the average for the sample cases (construction worker and ceramic artist) stated below and are is follows:

Proteins: 1074 calories ( 269 grams)

Carbohydrates 2148 calories ( 537 grams)

Fats 358 calories ( 39 grams )

Totals 3580 calories ( 845 grams or 1.9 lbs)

Details and calculation formulas below.

In order to simplify a complex subject, food and drink intake provide nutrition that can be categorized into seven basic elements.....

Protein, Carbohydrates, Minerals, Vitamins, Cholesterol, Water. Proteins, carbohydrates and fats can be stated in calories. Simplified alculation of nutritional calorie intake needs for the human body are specific to the age, eight, and activity level of the subject. The formula is as follows;

 body weight in kgs x 24 = BMR
 BMR x activity level = level daily required caloric intake

Your basal metabolic rate (BMR) is the minimum number of calories that the body burns at complete rest to provide energy for non-voluntary functions.

Activity level multipliers:

                               Examples
   Sedentary = 1.45      (watching TV drinking beer)
   Light     = .60       (0ffice work)
   Moderate  = 1.70      (housecleaning)
   Heavy     = 1.88      (construction)

Calculation example:

Subject#1 230 lb.(104.1kgs)construction worker.

104.54 x 24 = 2509 (BMR) 2509 x 1.88 = 4717 . Subject#1 level daily caloric requirement is 4717 calories.

Calculation example:

Subject#2 140 lb. (63.6 kgs) ceramic artist.

63.6 x 24 = 1527 (BMR) 1527 x 160 = 2444 Subject#2 level daily caloric requirement is 2444 calories

However, level requirements do not take into account extremes of activity or inactivity, therefore, should be used as an approximation. Various activities will increase caloric requirements.The following table shows the approximate amount of calories required for a 135 pound individual performing the following listed activity for 1 hour:

Activity       Calories         Activity          Calories 
 Aerobics        620             Bicycling 12mph    620
 Running 5mph    500             Ski Machine        550
 Walking 4mph    230             Swimming           470
 Soccer          370             Stair Master       350

Average caloric intake requirements without extraordinary activities for subject#1 and subject #2 (above samples) is 3580/day

According to the Medical India website, the world average daily caloric requirements are 2511 calories/day

The following percentages by calorie type are recommended by the International Fitness Association: Proteins (4 calories = 1 gram) 30%, Carbohydrates (4 calories = 1 gram) 60%, Fats (9 calories = 1 gram) 10%.

Interesting animal calorie factoids:

Average cat caloric requirement: 350/day

Average 100# dog daily caloric requirements: Typical----—1926 Active ------2188 Heavy work--3064

SOURCES

medindia.com (Medical India) corsinet.com ifafitness.com (International Fitness Association) mycockerspaniel.com Merriam Webster dictionary