Balance Energy Activity

Peeraya Rujjanavet (6280143)

Mahidol University International College

ICGN109 Food For Health

Asst. Prof. Dr. Nirutchara Laohaprasit

March 17, 2019

 Peeraya Rujjanavet 6280143
Part A Calculation of the energy concumption

Day Meal Food Ingredients Amount (g) Nutrients Nutrients (g/100g) Energy (per 1 gram) Energy (kcal) Total Energy(kcal) References
1 Breakfast Bagel with Cream -Cheese Whole Grain Bagel 85 Protien 10.6 4 36
Carbohydrate 41.2 4 140
Fibers 7.1 4 24
Fat 2.9 9 22.5 222.5 https://www.cengage.com/resource_uploads/downloads/0170185249_248896.pdf
Cream- Cheese 29 Protein 6.9 4 8
Carbohydrate 3.4 4 4
Fat 34.5 9 90 102 https://www.cengage.com/resource_uploads/downloads/0170185249_248896.pdf
Lunch Rice cooked in chicken broth, topped with deep-fried chicken Chicken and Rice 300 Fat 7.2 9 194.4
Carbohydrate 17.8 4 213.2
Protein 8.6 4 103.2 510.8 http://www.fit-d.com/Food/food-view-advance.aspx?FoodID=eKJ%2B0XX0C3o%3D&FoodName=ขาวมันไกทอด
Nesvita Milk Shake Nesvita Original Flavor (Serving Size) 26 Fat 5
Carbohydrate 95 100 the nutrient lebeling from packaging
Whole Milk 244 Protein 3.3 4 32
Carbohydrate 4.5 4 44
Fat 3.3 9 72 148 https://www.cengage.com/resource_uploads/downloads/0170185249_248896.pdf
Dinner Salad Vegetable 70 Protein 1.4 4 4
Carbohydrate 5.7 4 16
Fibers 2.9 4 8 28 https://www.cengage.com/resource_uploads/downloads/0170185249_248896.pdf
Chicken Sausage 56 Fat 25.7 9 129.6
Protein 3.2 4 32 161.6 https://www.cpbrandsite.com/product/มินิคอกเทลตราซีพี140กรัม
Sesame Seed Salad Dressing 31 Protein 14.3 4 4
Carbohydrate 5.4 4 12
Fat 25.0 9 126 142 https://www.cengage.com/resource_uploads/downloads/0170185249_248896.pdf
2 Breakfast Grilled Cheese Chicken Sausage Chicken Sausage 60 Fat 24.2 9 130.5
Protein 15.0 4 36 166.5 https://www.cpbrandsite.com/product/ไสกรอกรมควันชีส
Grilled Bacon Bacon 50 Fat 31.0 9 139.5
Protein 14.0 4 28 167.5 https://www.cpbrandsite.com/product/เบคอนรมควันตราซีพี100กรัม
Lunch Rice Top With Stir Fried Chinese Broccoli with Crispy Pork Rice, Crispy Pork, Chinese Broccoli, Seasoning 350 Fat 8.0 9 252
Carbohydrate 14.3 4 200
Protein 5.1 4 72 524 http://www.fit-d.com/food/food-view-advance.aspx?FoodID=MvCEkrsJ39Q%3d&FoodName=ขาวผัดคะนาหมูกรอบ
Dinner Tom Yum Noodle with ground pork Noodle, Tomyam soup, pork 200 Fat 1.6 9 29.7
Carbohydrate 12.1 4 97.2
Protein 8.8 4 70.4 197.3 https://www.calforlife.com/th/calories/noodles-tomyam-soup
Mini Pancake with sausage Wheat flour, Pork Sauage 125 Fat 27.2 9 306
Carbohydrate 21.8 4 109.2
Protein 12.0 4 60 475.2 https://www.calforlife.com/calories/mini-pancake-with-sausage
3 Breakfast Shredded Pork & Bologna with Salad Cream Sanwich Sandwich (Serving Size) 65 Carbohydrate 130
-Sandwich Bread Fats 60 190 the nutrient lebeling from packaging
-Crab Stick Mayonaise Feeling
-Chicken Bologna
-Shredded Pork
Lunch Noodle stir-fried, black sauce, with pork Noodle, Pork, Chinese Kale, Egg, Seasoning 420 Fat 8.4 9 316.8
Carbohydrate 14.8 4 248.4
Protein 9.2 4 154.4 719.6 https://www.calforlife.com/calories/noodle-stir-fried-black-sauce-with-pork
Watermelon Smoothie Watermelon,Sugar 224 Fat 0.2 9 3.6
Carbohydrate 17.9 4 160.8
Protein 0.5 4 4.76 169.16 https://www.calforlife.com/calories/watermelon-smoothie
Dinner Cheese Quesadilla Cheese, flour tortialla, seasoning 216 Protein 44.4 4 96
Carbohydrate 133.3 4 288
Fiber 7.4 4 16
Fats 74.1 9 160 560 https://www.cengage.com/resource_uploads/downloads/0170185249_248896.pdf

Total Energy consumption for 3 days = 4584.16 kcal

Total energy conumption per day = A*=1528.1 kcal

 Peeraya Rujjanavet 6280143
Part B Calculation of the energy expanditure

Day Activity Period Kcal/Unit Energy (Kcal) Total Energy (Kcal)References

1 Sleep 7 hours 75 Kcal/Hour 525 https://www.honestdocs.co/table-of-calories-burned-per-activity
Studying 4 hours 200 Kcal/Hour 800 https://www.nextstepu.com/burn-calories-while-studying.art#.Xmen82aB10t
Walking 3.6 kilometers(5,500 steps) 0.04 Kcal/Step 220 https://www.verywellfit.com/pedometer-steps-to-calories-converter-3882595
walking upstair 10 minutes (5 floors) 600Kcal/Hour 100 https://www.honestdocs.co/table-of-calories-burned-per-activity
doing homework 1 hour 200 Kcal/Hour 200 https://www.nextstepu.com/burn-calories-while-studying.art#.Xmen82aB10t
reading book 1 hour 110 Kcal/Hour 110 1955 https://www.honestdocs.co/table-of-calories-burned-per-activity
2 Sleep 8 hours and a half 75 Kcal/Hour 637.5 https://www.honestdocs.co/table-of-calories-burned-per-activity
Studying 4 hours 200 Kcal/Hour 800 https://www.nextstepu.com/burn-calories-while-studying.art#.Xmen82aB10t
Walking 3.6 kilometers(5,500 steps) 0.04 Kcal/Step 220 https://www.verywellfit.com/pedometer-steps-to-calories-converter-3882595
Walking upstair 10 minutes (5 floors) 600 Kcal/Hour 100 https://www.honestdocs.co/table-of-calories-burned-per-activity
reading book 1 hour 110 Kcal/Hour 110 1867.5 https://www.honestdocs.co/table-of-calories-burned-per-activity
3 Sleep 7 hours 75 Kcal/Hour 525 https://www.honestdocs.co/table-of-calories-burned-per-activity
Cycling 1 hour 600 Kcal/Hour 600 https://www.honestdocs.co/table-of-calories-burned-per-activity
Study 4 hour 200 Kcal/Hour 800 https://www.nextstepu.com/burn-calories-while-studying.art#.Xmen82aB10t
Walking 3.1 kilometers(4,785 steps) 0.04 Kcal/Step 191.4 https://www.verywellfit.com/pedometer-steps-to-calories-converter-3882595
walking upstair 5 minutes (2 floors) 600 Kcal/Hour 50 https://www.honestdocs.co/table-of-calories-burned-per-activity
reading book 1 hour 110 Kcal/Hour 110 2276.4 https://www.honestdocs.co/table-of-calories-burned-per-activity

Total Energy per 3 days = 6098.9 kcal

Total energy per day = B*= 2033.0 kcal

 Peeraya Rujjanavet 6280143

Part C​ Analysis

BMI = 22.0

Energy consumption per day A* = 1528.1 kcal

Energy expenditure per day B* = 2033.0 kcal

Balancing Energy
1. BMR = (0.90)(weight)(24)= 1144.8 kcal
2. Average energy expenditure per day B* = 2033.0 kcal
3. Thermic effect of food = A* x 0.10 = 152.8 kcal
Total Energy = 1+2+3 = 3330.6 kcal

Discussion
Throughout this activity, I have learned more about my intake, physical activity, and the effect of food. Firstly, I had recorded
my activities for 3 days to be aware of my energy consumption and energy expenditure. The result shows that normally, I consumed
1528.1 kcal per day and used 2033.0 kcal per day. Moreover, my Basal Metabolic Rate (BMR) is approximately 1144.8 kcal and my
Thermic Effect of food is around 152.8 kcal. It can be clearly seen that the calories I intake per day(1528.1 kcal) are not balanced with
the total energy my body needs(3330.6 kcal) which can be computed by summing BMR, Average energy expenditure per day, and
Thermic Effect of Food. In addition, the average energy I used is more than half of the average energy I consumed. However, I
calculated my Body Mass Index(BMI) by using a handheld BMI machine and it showed that my BMI is 22.0 which is a normal value
for women and refers to the fact that I have a healthy weight for my height. My future plan for the improvement is that I will need to
consume more in order to balance my average my energy but not too much because it will increase my BMI values and result in
obesity. I will keep consuming healthy food and exercise as often as possible.