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 the links are examples of what your submission should look like.
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.
