Carlisha Phillips

Advanced Exercise Physiology and Sport Nutrition

May 30, 2017
Dietary Analysis
 Results and Discussion:
The subjects caloric intake for the average of the 3 days was 1,175 kcal, her (BMR) was

1,820 kcal, and her (TDEE) was 2,184 kcal. The subjects 3 days average kcal of 1,175 is lower

than both her BMR and TDEE. If the subject continues to work out sedentarily, the subject will

lose a little bit of weight, but she will gain it right back, with more weight unless she watches

what she eats.

Table 1.1

Table 1.1 shows the subjects kcal, BMR, and TDEE of all three days.

Day 1 Day 2 Day 3 Average BMR TDEE

(5/27/17) (5/26/17) (5/27/17)
(kcal) 1,271 1,483 771 1,175 1,820 2,184

Table 1.2
Table 1.2 shows the nutritional values of the three days, the averages and of the recommended
daily allowance.

Day 1 Day 2 Day 3 Average RDA

Calories 1,271 1,483 771 1,175 1,800-2,000
Carbs 50% 59% 60% 56 130
Pro 24% 22% 22% 22 83
Fat 26% 19% 18% 21 36-62 grams
Vitamin A 20% 10% 10% 13 264-
381grams
Vitamin C 4% 115% 106.50% 75 75mg
Iron 40% 30% 15.50% 28 18mg
Calcium 76% 27% 3.50% 35 1,000 mg
Sodium 2451.00 mg 2690.00 mg 933.50 mg 2024 1.5 mg
Potassium 136.00 mg 890.00mg 385.50 mg 470 4.7 mg
Cholesterol 165 mg 152.00 mg 110.50 mg 142 < 300
BMR Calculations for Females:
230 lbs/2.2lbs = 104.5kg = 104kg
5*12 = 60 60+4 = 64 64*2.54 = 162.56 = 162 cm
BMR = 655 + (9.6 * 104) + (1.7 * 162) (4.7 * 23) =
655 + 998.4 + 275.4 108.1 = 1,820 kcal/day

TDEE Calculation:
1,820 * 1.2 = 2,184 kcal/day

Table 1.3
The circle graph labeled as 1.3 shows the averages of carbohydrates, proteins, and fats for the
three days. Carbohydrates = 56%, Protein = 22% and Fats = 21%.

Carbs, Pro, Fats

Carbs
Pro
Fats

Day 1 the subject consumed 1,271calories, day 2 the subject consumed 1,483 calories and

771 calories on day 3. The average of all three days was 1,175 calories. The subjects calculated

BMR was 1,820 calories, this shows that the subject consumed less calories in her 3 days than

she did in her BMR. The subject participates in sedentary physical activity which is 1.2 to little

to no exercise the subjects TDEE is 2,184 kcal/day.

 The subject didnt meet the recommended daily allowance for calories, carbohydrates,

proteins, fats, vitamin A, iron, calcium, sodium, or potassium. For her intake of calories her

average intake was 1,175 kcal/day and the RDA is 1,800-2,000 she consumed less calories than

what shes supposed to. Her carbohydrate average intake was 56% and the RDA is 130, so again

so consumed less carbs when she should consume more. The subjects average fat intake was

22% and the RDA is 83 grams, she consumed less than what shes supposed too. The subjects

average fat intake was 21 and the RDA is 36-62 grams, the subject consumed less fat than what

shes supposed to. Her vitamin A intake was very low, her average intake was 13 and the RDA is

264-381 grams. Her vitamin C average intake was 75 and the RDA was 75mg, she met the RDA

for vitamin C. The subjects average iron intake was 28 and the RDA is 18mg, she consumed too

much iron. Her average calcium intake was 35 and the RDA is 1,000mg, her calcium intake was

very low. The subjects average sodium intake was 2024 when the RDA is 1.5mg; she consumed

entirely too much sodium she should cut down on her sodium intake, if not this will cause

problems in the future when she gets older. The subjects average potassium intake was 470, and

the RDA is 4.7 mg, she consumed too much potassium. The subjects average cholesterol intake

was 142 and the RDA is less than 300, she met her RDA for cholesterol.

Most of the subjects average intake was either too low or too high. Looking at the

subjects diet it looks like her diet is not adequate for the subjects activity level, but then again it

is, because the subjects intake is either too high or too low of an intake. This will cause the

subjects weight to continue to go up and down, the subject doesnt work out as much but she

does eat okay, but then again she doesnt. The subject definitely should cut down on her sodium

intake because if not she can possibly be diagnosed with high blood pressure in the future. The

subject should increase her calcium intake because shes not consuming enough calcium and this
can lead to problems for her in the future, it can lead to her having fragile bones and itll take

longer for her to heal when she gets older.

 Appendix
3- Day Diet:
Breakfast Lunch Dinner

16.9 oz Poland Spring

bottled water
(0 kcal) 2 slices of pizza
33.8 oz Poland Spring ( 700 kcal)
Day 1 No Breakfast bottled water 16.9 oz bottled sprite
(Thursday) (0 kcal) (0kcal)
4 chicken nuggets
Total kilocalories: (180 kcal)
1,271 Chicken sandwich
(380 kcal)
1 cup of coca cola
(11 kcal)

1 scrambled eggs
w/cheddar cheese
(130 kcal)
1 hash brown patty 1 cup of Dole peaches 1 plate Tortellini pasta
(315 kcal) (70 kcal) (354 kcal)
Day 2 2 slices of bacon 33.8 fl oz bottled water 16.9 oz bottled coca cola
(Friday) (100 kcal) (0 kcal) (182 kcal)
1 slices of sausage 1 bowl of chicken noodle
Total Kilocalories: (163 kcal) soup
1,483 1 slice of white toast (65 kcal)
w/butter
(104 kcal)

2 pieces of fried chicken

Day 3 1 cup of Dole peaches wings
(Saturday) No Breakfast (70 kcal) (162 kcal)
33.8 fl oz bottled water 1 spoon full of fried rice
Total Kilocalories: (0 kcal) (299 kcal)
771 1 pork rib
(240 kcal)
References:
1. USDA United States Department of Agriculture National Agricultural Library. (n.d.). Retrieved
from https://www.nal.usda.gov/fnic/interactiveDRI/dri_results.php

2. MyDietCoach. App