Western Mindanao State University
COLLEGE OF HOME ECONOMICS
Zamboanga City
NAME: Roshin Mae E. Tejero
DATE: October 24, 2020
SCHEDULE: Tuesday
SUBJECT: NCM 105-LAB
TOPIC: Estimating the total energy allowance using different methods and Planning, Preparation and
Evaluation of an energy rich meal
WEEK NUMBER: 6
DATE:
ACTIVITY IV
ESTIMATING THE TOTAL ENERGY ALLOWANCE , AND PLANNING, PREPARATION AND
EVALUATION OF AN ENERGY RICH MEAL
Introduction
The human body converts the food consumed by the individual into energy. Food energy is defined
as the energy released from carbohydrates, fats, proteins, and other organic compounds. When the three
major calorigenic nutrients (carbohydrates, fats, and proteins) in a food are burnt entirely with sufficient
amounts of oxygen, it releases energy or food calories that are expressed in kilojoules (kJ) or kilocalories
(kcal). Food energy is usually measured by a bomb calorimeter based on the heat of combustion.
Different types of food contain different amounts of energy. Fats and alcohol contain relatively high
amounts of energy (i.e. 9 calories per gram in fat and 7 calories per gram in alcohol) compared to
carbohydrates (4 calories per gram) and proteins (4 calories per gram). Thus the amount of energy consumed
depends not only on the amount of food consumed, but also on the types of food consumed.
Concepts/ Explanation
Energy Expenditure
A person who is resting in bed and does not do any form of physical activity, (e.g. walking), will still
require about 1200 calories in a 24 hour period to maintain their essential functions. This energy expenditure
is known as Basal Energy Expenditure (BEE) and is typically the largest single component of energy
expenditure.
Three Components of energy expenditure
Basal Metabolism: Is the largest component (60%-65%). Energy need to maintain life when body is at rest.
Also called basal energy expenditure (BEE), or REE, is measured as BMR, measured in the morning after a
12 hour fast. This is affected by persons; age, sex and body composition. Female has lower BMR than men.
The Basal Metabolic Rate (BMR) is the rate at which energy is expended for BEE while an individual is
awake, but in a completely resting state (e.g. lying down and having not eaten, as eating increases energy
expenditure because the body must expend energy to digest consumed food).
Physical Activity: Variable component of energy expenditure. Depends on muscle mass, body weight, and
activity. Physical activity is the only factor influencing energy expenditure which can be controlled by an
individual (as opposed, for example to gender and age). An individual who wished to increase their energy
expenditure, therefore must increase either the quantity or vigor of physical activities they perform.
Thermic effect of food: Eating increases the body’s energy expenditure slightly, as the body must
work harder, and thus use more energy, to digest and process food. This is known as the thermal effect of
food. The extent to which food consumption increases energy expenditure above resting levels (i.e. above
WORKSHEET IV.A
Estimating the Total Energy Expenditure
Answer the following:
1. List down at least 10 most common of your daily routine activities that you think utilized more of your
energy and compute for the energy expenditure using the reference given below.
ACTIVITY TIME DURATION ENERGY
Washing and dressing 20 mins 156kcal÷60mins= 2.6kcal/mins
2.6/mins x 20mins = 52kcal
Sitting while writing 7 hours (156kcal/hour) 7hours= 1092kcal
Sleeping 8 hours (72kcal/hour)8hours= 576kcal
Resting in bed 2 hours (78kcal/hour)2hours= 156kcal
Personal toilet needs 3 minutes 120kcal÷60mins= 2kcal/mins
2kcal/mins x 3mins= 6kcal
Recreational 20 minutes 210kcal÷60mins= 3.5kcal/mins
3.5kcal/mins x 20mins= 70kcal
Sitting in normally 20mins 78kcal÷60mins= 1.3kcal/mins
1.3kcal/mins x 20mins= 26kcal
Sitting while eating 15mins 90kcal÷60mins= 1.5kcal/mins
1.5kcal/mins x 15= 22.5kcal
Standing light activity 10 mins 156kcal÷60mins= 2.6kcal/mins
2.6kcal/mins x 10mins= 26kcal
Sweeping floors 15mins 234kcal÷60mins= 3.9kcal/mins
3.9kcal/mins x 15mins= 58.5kcal
TOTAL:
Caloric Expenditure for Various Activities
ACTIVITY kcal /hr. ACTIVITY Kcal/hr.
Sleeping 72 Pool or billiards 108
Resting in bed 78
Sitting in normally 78 Recreational 210
Sitting, reading 78 Competitive 528
Lying quietly 78 Sitting eating 90
Sitting playing cards 90 Standing normally 90
Baseball (except pitcher) 282 Personal toilet needs 120
Sitting, writing 156 Standing, light activity 156
Walking indoors 186 Listening to lecture 102
Conversing 108
Basketball
Half-court 360
Full-court 540
HOUSEWORK kcal/hr
Washing and Dressing 156
Washing and shaving 156
Driving a car 156
Washing clothes 186
Making bed 204
Painting house 210
Cleaning windows 222 Dancing
Carpentry 228 Square 462
Sweeping floors 234 Modern 252-342
Ironing clothes 252 Ballroom 342-420
Mapping floors 294 Walking
Gardening, weeding 336 Road to field 336-420
Gardening, digging 516 Uphill: 5%-10%-15% 480-660-900
Running
12-min mile (5mph) 600
8- min mile (7.5 mph) 900
6- min mile (10pmh) 1,200
2. Do you perform all your daily routine activities well without experiencing easy fatigability?
Yes I perform all my daily routine activities well without experiencing easy fatigability.
3. Do you consider your food intake enough to supply your caloric needs? Why or why not?
I believe that my food intake is enough to supply my caloric needs, because as of the moment I monitor what I eat and
how much more I can eat on a certain type of food.
WORKSHEET IV.B
Estimating the Total Energy Allowance, and Planning, Preparation and Evaluation of an Energy Rich Meal
Objectives:
1. To calculate Desirable Body Weight needs using NDAP method
2. To compute for Body Mass Index.
3. To compute for Total Energy Requirement.
4. To compute for percent distribution for each macronutrient.
Procedures:
A. Using your own data, compute for your energy needs using the different methods.
1. COMPUTE FOR YOUR DBW (DESIRABLE BODY WEIGHT) (NDAP METHOD)
Ht = 5’0
Wt = 50 kg
DBW
=106 lbs ÷ 2.2lbs per kg
= 48 kgs
DBW = 48 kgs
2. COMPUTE FOR YOUR BMI (BODY MASS INDEX)
Ht = 5’0
Wt = 50 kg
Height in ft to m2
5 ft x 12 in/ft
= 60 in + 0 in
= 60 in x 2.54 cm/in
= 152.4 cm ÷ 100 cm/m
= (1.52m)2
= 2.31 m2
BMI
= 50 kgs/2.31 m2
BMI = 21.64 kgs/m2, Normal
3. COMPUTE FOR YOUR TOTAL ENERGY REQUIRMENT
Wt = 50 kgs
BMI = Normal
Physical Activity = Sedentary (30.0 kcal/kg)
TER
= 50 kgs x 30 kcal/kg
TER = 1500 kcal
4. COMPUTE FOR YOUR MACRONUTRIENT DISTRIBUTION % distribution
Ht = 5’0 CHO = 60%
Wt = 50 kgs CHON = 15%
DBW = 48 kgs FATS = 25%
Physical Activity = Sedentary (30 kcal/kg)
BMI = 2.64 kgs/m2 = Normal
TER = 1500 kcal
CHO = 1500 kcal x 60% = 900/4 = 225 g CHO
CHON = 1500 kcal x 15% = 56.25 g CHON
FATS = 1500kcal x 25% = 93.75 g FATS
B. Answer the following:
1. Do you consider your present food intake in terms of energy enough? Why or Why not?
Yes, I consider it enough because I am monitoring the foods that I take everyday and the activities I am doing. I
believe that it is just enough.
CONCLUSION:
I believe that this activity helped me to monitor my weight, height and also my daily release of energy. And also I
learned that food intake has a relationship on the amount of energy that our body have because food provides energy
for physical activity. As you get more active and more fit, and/or as you lose weight, your energy needs (how many
calories you need) may change. To get the energy you require, you need to get the proper amount of: Protein, which is
needed to maintain and rebuild tissues such as muscles.
RECOMMENDATION:
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LABORATORY CHECKLIST:
Checklist of task to be accomplished during laboratory activity. (√)
1. List down common routine activities that utilizes energy.
2. Compute energy needs using different methods.
3. Plan and develop sample menu of energy-rich meals.
FOR BLENDED MODALITY: You can submit your output up until the next class schedule (1:00 PM
ONLY) at [email protected]. OR you may also submit it hardcopy on the week of your class
schedule (every MONDAY, THURSDAY (morning) and FRIDAY (afternoon) at WMSU ND
DEPARTMENT.
FOR ONLINE MODALITY: You can submit your output up until the next class schedule (1:00 PM ONLY)
at [email protected]
