Calculation of Calories and Macronutrients of the Personal Diet

1.-Calculate with the tables and formulas of OMS the calories you need in a day based on your basal metabolism, age and amount of physical activity performed

Calories necessary according to OMS:

-Formula: GETD = TMB x EAF

We calculate the TMB, choosing the right formula for us:

Formula Man (10-18 years): TMB = 17.5 x P + 651 TMB = 1561 (P = 52)

We consider the energy expenditure by physical activity (EAF):

EAF = 1.55

We calculate the caloric need =

GETD = TMB x EAF GETD = 1561x1.55 GETD = 2419.55

* The caloric need is 2419.55

2.- Choose any day of the week, write down the food and quantities of the same consumed, and estimate the calories and amounts of macronutrients in your diet that day, taking as reference the table of calories from food.

Food consumed in one day:

 Breakfast:

Glass of Milk (approximately 400 ml)

Lunch:

Cheese Portion

Food:

Plate of white rice accompanied by bread

Snack:

Two apples

Dinner:

3 eggs omelet with tenderloin steaks accompanied by fried legs

We developed the table of calories and macronutrients:

Total daily calories: 2619.2

3.- Taking as a reference the calories you need to consume daily calculated, and the amount of macronutrients and calories you consume any day in your diet: Adjust and modify your diet

Calories needed: 2419.5 kcal

Calories of carbohydrates needed (50%)=1209.7 kcal

Calories of proteins needed (30%) =725.8 kcal

Calories of fats needed (20%) =484 kcal

Personalized diet :

Breakfast:

Glass of skim milk with sweetened cornflakes

Lunch:

Piece of fruits and Portion of ricotta cheese

Food:

Pastron meat with Swiss chard and bread

Piece of fruit

Snack:

Two apples

Dinner:

Squids and piece of fruit

4.- Write a comment explaining what changes you have done to make your diet healthier

The changes made in the new diet to make it healthier have been to replace the excesses of meat with other foods that provide a greater balance to the macronutrients. Adding more pieces of fruit as they favour the calories of the HC. Eliminate excessive fats and provide a better balance to the diet. Increasing the variety of foods as it makes the diet healthier. Another fact was proper proportion of each food. Reduce and eliminate snacks that decompensate the diet and reduce the number of calories per day