Worksheet Calculate Your Estimated Energy Requirement EER

Very Light Light Moderate Strenuous

Exceptional

BMR *Activity Factor Your Estimated Energy Requirement (EER) =____kcal/day.

*Your BMR is calculated in Worksheet 1-1. The Activity Factor is from Table 1-1. The estimated energy needs of typical 19-50 year old men and women who are light to moderately physically active are 2,900 and 2,200 kcals/day, respectively.

By meeting your EER, you should have an energy balance of "zero" and maintain your current body weight. If your goal is to either lose or gain weight, adjust your kcal intake only slightly and engage in a well-rounded exercise program. A healthy goal when losing or gaining weight is to lose or gain 1/2 - 1 lbs. per week.

For specific questions about weight management and kcal gjy requirements, consult the Navy Nutrition and Weight Control it

Self-Study Guide (NAVPERS 15602A at http://www-nehc.med.navy.mil and http://www.bupers.navy.mil/services under "Navy Nutrition and Weight Control), or talk to a Registered Dietitian, your Command Fitness Coordinator, or your doctor. Also, see Chapter 3 to learn about eating healthfully. iEr^

Body Composition

The Body Mass Index (BMI) can be easily calculated to assess your body composition. Calculate your BMI in Worksheet 1-3 and compare it to the classifications.

Worksheet 1-3. Calculate Your BMI

Your BMI =

body weight (lbs)

height (inches)

ratio

Ratio:

Classification:

Underweight Normal Overweight Obese

The BMI classifications have been developed to identify individuals at risk for being either over- or underweight. However, BMI can misclassify some large frame or muscular people as overweight. It is strictly a ratio and does not necessarily reflect percent body fat accurately. If you feel your BMI incorrectly categorizes you, have your percent body fat measured by a trained professional. Body fat can be determined from a variety of techniques including hydrostatic (underwater) weighing, skinfold measurements, and circumference measurements (as done in the Navy).

Fat Distribution

In addition to BMI, it is helpful to know your waist-to-hip ratio (WHR). This ratio determines your pattern of fat distribution, i.e., where you store body fat. The formula for calculating waist-to-hip ratio is:

Keep Your Weight In Check During The Holidays

Keep Your Weight In Check During The Holidays

A time for giving and receiving, getting closer with the ones we love and marking the end of another year and all the eating also. We eat because the food is yummy and plentiful but we don't usually count calories at this time of year. This book will help you do just this.

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