1. Nutrition/Fitness Calculations
Sports med 2

2. Calculations With each calculation:
Read the formulas together and then do the math
Use yourself for the numbers you will need, unless otherwise given.

3. Grams calories (food label)
Fat 9 cal/gram
CHO 4 cal/ gram
Protein 4 cal/gram
Calculate grams to calories
Fat =
Cho =
Protein =

4. Protein needs
Multiply number from chart by your weight in kg to find how many grams of protein you need daily
Kg = lb/2.2
(1 ounce = 7 grams protein)
Activity level
g/lb of body weight
Adolescent, average activity
0.6-.7
Adolescent, athlete
ages
.85

5. Basal Metabolic Rate (BMR)
Approximate # of calories you need for basic body functions
STEP ONE
Male BMR = 66 + (6.23 x lbs) + (12.7 x in.) – (6.8 x A)
Female BMR = (4.35 xlbs) + (4.7 x in.) – (4.7 x A)
W = weight in lbs
H = height in inches (feet x 12, + inches)
A = age

6. BMR con’t STEP TWO Select an activity level
Very light activity: BMR x 1.2
Light activity (walking, playing piano):BMR x 1.4
Moderate activity (fast walking, dancing, light weight training): BMR x1.6
Heavy activity (swimming, running, basketball): BMR x 1.8
Very heavy activity (rowing, climbing, intense weight training): BMR x 2.0

7. Resting Heart Rate (RHR)
Find radial pulse
On “start” count.
Go for 30 sec. x 2
Record __________
Average adult= bpm

8. Target Heart Rate (THR) age predicted
Range is 70-85% of age predicted max HR
Take 220 – (persons age) = age predicted HR
Find THR (age predicted)
Take 220 – age = age predicted HR
Age predicted HR x .70 = THR (lower range)
Age predicted HR x .85 = THR (upper range)

9. Body Fat
Read each of the next slides carefully. You will be determining body fat % with skin calipers
Remember to pull the skin away from the body
After each measurement on a partner, record your results
Take each measurement 3 times then average the 3 to get a measurement.
Add up the 4 sites measurements and record
A chart will be shown to estimate the body fat
Make sure you are looking at the correct gender and age

10. Skin Fold Measurement
Body Fat Testing: Skin Calipers
Supra - Iliac

11. Skin Fold Measurements
Body Fat Testing
Triceps

12. Skin Fold Measurement
Body Fat testing
Biceps

13. Skin Fold Measurement
Body Fat Testing
Subscapula

15. Fat weight vs Lean Body weight
Once BF% has been determined, fat weight can be calculated
Body weight x % BF = fat weight
Body weight – Fat weight = lean body weight
Now find yours!

16. Fat weight vs Lean Body weight
Example
35 year old man
Weight 195
BF% = 15%
Calculate Fat weight
Calculate Lean body weight
Is he in range?
Age
Men
Women
<30
9-15%
14-21%
30-50
11-17%
15-23% 50
12-19%
16-25%