Assessment 9
Remember your BMI calculator from last week? This time we want to use a few more and post your results as the example shows below.
First, use the calorie calculator here:
Now the body fat calculator:
Finally, the ideal weight calculator:
Calorie Calculator
Result
The results show a number of daily calorie estimates that can be used as a guideline for how many calories to consume each day to maintain, lose, or gain weight at a chosen rate.
|
Maintain weight |
2,859 100%Calories/day |
|
Mild weight loss 0.5 lb/week |
2,609 91%Calories/day |
|
Weight loss 1 lb/week |
2,359 83%Calories/day |
|
Extreme weight loss 2 lb/week |
1,859 65%Calories/day |
Body Fat: 26.7%
|
26.7% |
 |
| Body Fat (U.S. Navy Method) | 26.7% |
| Body Fat Category | Obese |
| Body Fat Mass | 63.0 lbs |
| Lean Body Mass | 173.0 lbs |
| Ideal Body Fat for Given Age (Jackson & Pollard) |
17.4% |
| Body Fat to Lose to Reach Ideal | 22.0 lbs |
| Body Fat (BMI method) | 34.7% |
Result
The ideal weight based on popular formulas:
| Formula | Ideal Weight |
| Robinson (1983) | 156.5 lbs |
| Miller (1983) | 155.0 lbs |
| Devine (1974) | 160.9 lbs |
| Hamwi (1964) | 165.3 lbs |
| Healthy BMI Range | 128.9 – 174.2 lb |
.
.
Assessment 10
Go to:
or
Take the quiz and submit your Overall Score. An example is provided below. I did this by copying and pasting the Overall Score Summary.
OVERALL SCORE
| Overall | Needs Work (31 out of 73) |  |
Your total Australian Recommended Food Score is low. Try these tips to boost your score:
- Each week, try to have a variety of foods from each of the food groups of vegetables; fruit; lean meats/chicken/fish; plant-based sources of protein such as nuts/lentils/beans; wholegrains; low or reduced fat dairy products
- Pick out one food group each week and add some new food items from it to your weekly shopping list
- Look to see where you can add newer foods into your meals and snacks
- Work out ways to swap big serves of individual foods for smaller serves of a variety of foods
