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 chart by your weight in 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

Adolescent, average activity

0.6-.7

Adolescent, athleteages 14 - 18

.85

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’tSTEP TWOSelect 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)

• Find radial pulse• On “start” count. • Go for 30 sec. x 2• Record __________

• Average adult= 60-100bpm

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 your results

• 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%