Assessment 8-Basic Nutrition and Healthy Eating

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As we begin to understanding healthy eating and nutrition, it is important to understand where you are currently and what your caloric needs are based upon your weight goals. Assessment 8 is a series of personal assessments that should help you set some healthy goals. Below is an example of what your submission should look like.

BMI Calculator

Link (Links to an external site.)

Fat Intake Calculator

Link (Links to an external site.)

Carbohydrate Calculator

Link (Links to an external site.)

Protein Calculator

Link (Links to an external site.)

Results:

BMI

Result

BMI = 33.9 kg/m2 (Obese Class I)

Fat

Fat Intake Calculator

Result

Goal Daily Calorie Allowance Daily Fat Allowance (20-35%)* Saturated Fat Allowance (10%)* Saturated Fat Allowance to Help Reduce Heart Disease (7%)*
Weight Maintenance 2,684 Calories 61 – 107 grams <30 grams <21 grams
Lose 1 lb/week 2,184 Calories 50 – 87 grams <25 grams <17 grams
Lose 2 lb/week 1,684 Calories 38 – 67 grams <19 grams <13 grams
Gain 1 lb/week 3,184 Calories 72 – 127 grams <36 grams <25 grams
Gain 2 lb/week 3,684 Calories 84 – 147 grams <42 grams <29 grams

Carb result

Carbohydrate Calculator

The Carb Calculator estimates the percentage of carbohydrates a person should consume each day.

Result

It is recommended that carbohydrates comprise 40-75% of daily caloric intake.

Goal Daily Calorie Allowance 40%* 55%* 65%* 75%*
Weight Maintenance 2,684 Calories 286 grams
(10.10 Oz)
(0.631 lb)
394 grams
(13.88 Oz)
(0.868 lb)
465 grams
(16.41 Oz)
(1.026 lb)
537 grams
(18.93 Oz)
(1.183 lb)
Lose 1 lb/week 2,184 Calories 233 grams
(8.22 Oz)
(0.514 lb)
320 grams
(11.30 Oz)
(0.706 lb)
378 grams
(13.35 Oz)
(0.834 lb)
437 grams
(15.41 Oz)
(0.963 lb)
Lose 2 lb/week 1,684 Calories 180 grams
(6.33 Oz)
(0.396 lb)
247 grams
(8.71 Oz)
(0.544 lb)
292 grams
(10.29 Oz)
(0.643 lb)
337 grams
(11.88 Oz)
(0.742 lb)
Gain 1 lb/week 3,184 Calories 340 grams
(11.98 Oz)
(0.749 lb)
467 grams
(16.47 Oz)
(1.029 lb)
552 grams
(19.47 Oz)
(1.217 lb)
637 grams
(22.46 Oz)
(1.404 lb)
Gain 2 lb/week 3,684 Calories 393 grams
(13.86 Oz)
(0.866 lb)
540 grams
(19.06 Oz)
(1.191 lb)
638 grams
(22.52 Oz)
(1.408 lb)
737 grams
(25.99 Oz)
(1.624 lb)

Protein result

Protein Calculator

Result

Based on given information, the following are the basic protein intake recommendations from multiple authoritative institutions:

American Dietetic Association (ADA): at least 107 – 193 grams/day.

The Centers for Disease Control and Prevention (CDC): 65 – 229 grams/day (10-35% of daily caloric intake).

World Health Organization safe lower limit: 89 grams/day.

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