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```Nutrition/Fitness Calculations
Sports med 2
Calculations
• With each calculation:
– Read the formulas together and then do the math
– Use yourself for the numbers you will need, unless
otherwise given.
Grams calories (food label)
• Fat 9 cal/gram
• CHO 4 cal/ gram
• Protein 4 cal/gram
• Calculate grams to
calories
– Fat =
– Cho =
– Protein =
Protein needs
• Multiply number from
kg to find how many
grams of protein you
need daily
• Kg = lb/2.2
(1 ounce = 7 grams protein)
Activity level
g/lb of body
weight
average activity
0.6-.7
ages 14 - 18
Basal Metabolic Rate (BMR)
• Approximate # of calories you need for basic
body functions
STEP ONE
• Male BMR = 66.5 + (13.8 x W) + (5.0 x H) – (6.8 x A)
• Female BMR = 65.1 + (9.6 x W) + (1.9 x H) – (4.7 x A)
– W = weight in kg. (lbs / 2.2)
– H = height in cm ( inches x 2.5)
– A = age
BMR con’t
STEP TWO
Select an activity level
• Very light activity: BMR x 1.2
• Light activity (walking, playing piano):BMR x 1.4
• Moderate activity (fast walking, dancing, light weight
training): BMR x1.6
• Heavy activity (swimming, running, basketball): BMR x
1.8
• Very heavy activity (rowing, climbing, intense weight
training): BMR x 2.0
Resting Heart Rate (RHR)
•
•
•
•
On “start” count.
Go for 30 sec. x 2
Record __________
Target Heart Rate (THR)
age predicted
• Range is 70-85% of age predicted max HR
• Take 220 – (persons age) = age predicted HR
• Find THR (age predicted)
– Take 220 – age = age predicted HR
– Age predicted HR x .70 = THR (lower range)
– Age predicted HR x .85 = THR (upper range)
Body Fat
• Read each of the next slides carefully. You will be
determining body fat % with skin calipers
– Remember to pull the skin away from the body
• After each measurement on a partner, record
• Take each measurement 3 times then average the
3 to get a measurement.
• Add up the 4 sites measurements and record
• A chart will be shown to estimate the body fat
– Make sure you are looking at the correct gender and
age
Skin Fold
Measurement
• Body Fat Testing: Skin
Calipers
– Supra - Iliac
Skin Fold Measurements
• Body Fat Testing
– Triceps
Skin Fold Measurement
• Body Fat testing
– Biceps
Skin Fold Measurement
• Body Fat Testing
– Subscapula
Fat weight vs Lean Body weight
• Once BF% has been determined, fat weight
can be calculated
• Body weight x % BF = fat weight
• Body weight – Fat weight = lean body weight
Now find yours!
Fat weight vs Lean Body weight
•
•
•
•
Example
35 year old man
Weight 195
BF% = 15%
• Calculate Fat weight
• Calculate Lean body
weight
• Is he in range?
Age
Men
Women
<30
9-15%
14-21%
30-50
11-17%
15-23%
50
12-19%
16-25%
```
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