Name: Ju Young Park

DAP Part 4: Evaluate your Energy Balance and Protein Intake

To get started, run the following MyDietAnalysis report:

Calorie and Fat Sources Report —This should be 1 report that includes both days of your 2-day diet
log. You may use the same 2-day diet log as you did in Part 1 of this project, or you may record a new 2-
day diet for this specific part of the project.

Complete, save (PDF is preferable), and submit to Canvas the report listed above.

Objective: To become aware of the importance of a healthy weight status, your fitness level, and how
you compare to the Dietary Guidelines for Americans.

Excerpt from the 2015-2020 Dietary Guidelines for Americans:

(from: https://health.gov/dietaryguidelines/2015/guidelines/)

● To maintain body weight in a healthy range, balance calories consumed from foods and beverages with
calories expended.
● To prevent gradual weight gain over time, make small decreases in food and beverage calories and
increase physical activity.
● Engage in regular physical activity (at least 30 to 60 minutes of moderate physical activity on most
days) and reduce sedentary activity.
● Include cardiovascular conditioning, stretching exercises, and resistance exercises for muscle strength
and endurance.

1. Assess your physical activity. Health experts recommend adults get 30-60 minutes of moderately
intense physical activity on most days. Describe your weekly activities and discuss whether or not you
meet this recommendation. Refer to Chapter 11: Nutrition and Fitness in your text to help you think
about your level of activity.

Level of activity during semester is almost sedentary, I walk average is of 5miles a day walking around
campus and do basic muscle exercise at home. This level is in between Low active to Active region
according to the physical activity chart. As much as intensity goes, I am infrequently having high intensity
muscle exercise, I frequently do a short 5 min stretching in the morning, and often walk or jog as low-
intensity cardiovascular exercise.

2. Calculate your energy (calorie) needs. Read Chapter 10 pages on What is Energy Balance and What
Determines Energy Needs. Estimate your daily calorie needs by calculating the energy needed for each of
the following:
(1) Basal Metabolic Rate - energy used at rest to maintain basic physiological processes
(2) Physical Activity - energy used during intentional physical activity
(3) Dietary Thermogenesis - energy used to digest and absorb foods consumed
Steps To Use to Calculate Your Total Energy Needs Answers
Step #1. Calculate your Basal Metabolic Rate (BMR) energy needs: 1485 calories
Men: Weight (lbs) X 11
Women: Weight (lbs) X 10

Step #2. Choose the level of activity that best describes you. Write the number that 1.5
corresponds to this physical activity level. Example: If you are sedentary, write 1.25 in the
answers column.

Physical Activity Levels as defined by the DRI:

1.25 = Sedentary - little or no exercise, desk job or studying

1.5 = Low Active - light exercise/sports 1-3 days/wk
1.7 = Active - hard exercise/sports 6-7 days/wk
1.9-2.5 = Very Active - hard daily exercise/sports & physical job or 2X day training, e.g.
marathon, competition. Use your judgement to choose a value between 1.9 and 2.5.

Step #3: Multiply Basal Metabolic Rate (Answer from Step #1) X Physical Activity Level 2227.5
(Answer from Step #2).

Step #4. Calculate your Dietary Thermogenesis energy needs. Multiply the value calculated 2450.25
from step #3 above 1.1 (Step #3 answer X 1.1). This value is your estimated total energy Calories/day
needs.

3. Summarize and discuss your results:

Your Calculated Total Energy Needs (from Step #4 above): 2450.25calories/day

Your Actual 2-day Average Calorie Intake: 2587 calories/day

Report to use: Calorie and Fat Sources Report

4. Reflect on your energy balance. Compare the difference between your calculated energy needs and
your actual calorie intake. (Subtract: Calculated Total Energy Needs - Actual 2-day Average Calorie
Average Intake). Type your answer below, showing your work.
The actual intake was 136 calories more than the calculated Total energy needs that account
for Basal Metabolic Rate and activity level. Although the difference in these values are
minimal and be in adequate intake level, but I believe thermogenesis energy need can be
differentiated by weather, like how we need more heat during cold weather and relatively low
heat transfer occur at similar temperate to our body.

Based on the discrepancy between your calculated needs and your actual calorie intake, should you be
gaining, losing or maintaining your weight?
I should be gaining more weight since I had more intake that my calorie needs. However, since
the number makes almost negligible difference and minor errors or considerations might
mitigate with this calories, which I expect to stay the same.

During the last few months, have you been gaining, losing or maintaining your weight, as might be
expected from the calculations above?
Tracking my weight from few months ago I lost a pound which is almost a difference in weight that
people experience before and after sleep. Based on this record, I had been maintaining my weight
keeping energy balance well.
Many experts realize that this formula isn’t 100% reliable in estimating energy needs. Think about why
and how this might be the case and write your thoughts in the box below.
As mentioned earlier that are many coefficient factors that vary by conditions. Coefficient
values that we used earlier can be recalculated using basic principle of thermodynamic
equations, and we can further use more precise value than some estimated point values. And
also Age did was not considered in earlier calculation which determines our calorific need by
high variation.
5. Assess your typical food choices and eating habits. Below are some behaviors that have been
associated with with weight gain, loss, and maintenance. Complete this checklist to assess your
typical lifestyle patterns. Consider your usual habits, not just your 2-day record.

EATING HABITS CHECKLIST

Frequency per week
Rarely Sometimes Frequently
(<1 time (1-3 times (4 times or
per week) per week) more per
week)
Food choices and eating patterns likely to promote weight gain:
Drink a lot of juice
Drink sugar sweetened beverages or soda
Eat fried foods (French fries, breaded chicken, etc.)
Eat large portions
Eat high fat or high sugar snacks between meals (ex. peanut
butter crackers, donuts, cupcakes, chips)
Eat three or more large meals a day
Eat mindlessly in response to stress
Skip breakfast
Order largest portions of fast-food meals
Eat until you are very full or “stuffed”
Food choices and lifestyle habits likely to promote weight loss or weight maintenance:
Consume regular meals
Drink water or zero calorie beverages
Drink/eat low-fat dairy foods
Eat at least 5 fruits and vegetables each day
 Eat slowly
Eat small portions, and take seconds only if you are still hungry
Eat small amounts of margarine, butter or mayonnaise on foods
Limit snacks to healthful choices
Select low-fat varieties of food
Share a restaurant meal or take home leftovers
Feel a bit hungry before major meals
Stop eating when feel satisfied
Eat breakfast
Trim the fat off meat or buy lean meats
Participate in physical activity at least 30 minutes/day above
typical routines
6. Most Americans need to reduce habits that promote weight gain and increase habits that promote
weight maintenance or weight loss. In your situation, do you need to increase your physical activity,
change your dietary habits, or both?
In my perspective I need little more exercise to gain a lot of benefit such as reducing heart
disease and type 2 diabetes, which were my ancestor’s main cause of death. Gaining
more healthy muscle will help me gain thermal stability in cold weather in State
College and potentially reducing the risk of catching cold in the winter. In order to
mitigate the surge in calorie consumption and need of muscle growth, I will take more
protein and healthy fat for meals at night and make more carbohydrates during the
day for its energy supply.

Write the specific habits you want to change by picking one of the three situations below. Answer
either a, b, or c.

a. Your actual intake is more than your target and you are gaining weight, but you don’t want to gain
weight. What could you change to attain a healthy weight?

b. Your actual intake is equal to your target or you are successfully losing, gaining, or maintaining
your weight by choice. Discuss the positive habits you would like to continue to practice.
Intake was more than the target consumption, but it was almost equal. My goal is to gain
more “healthy” muscle weight while maintaining the fat proportion level, in a slow
pace so my body doesn’t experience the negative effect of having rapid body weight
change. In order to maintain this goal I would have to eat more and regularly, increase
muscular weight. I also increase the portion of fruits and veggies, when I think im
gaining weight.
c. Your actual intake is less than your target, and you are losing weight, but you don’t want to lose
weight. What could you change to maintain a healthy weight?
      
Submit all of the following to Canvas for grading:

This document, completed.

Calorie and Fat Sources Report