FACULTY OF SPORT SCIENCE AND RECREATION

DIPLOMA IN SPORT STUDIES (SR1132D)

SPS220 – NUTRITION FOR HEALTH AND EXERCISE

TITLE :

NUTRITIONAL ASSESSMENT

NAME AND ID NUMBER :

MUHAMAD HUSIN BIN AB WAHAB

(2020879962)

PREPARED FOR :

MISS SITI AISYAH BINTI ABD RAHMAN

QUESTION 1

Calculate your own Body Mass Index (BMI). Please state your body weight and height in
your report, provide the calculation step and category of your BMI.

Body Mass Index (BMI) = Weight (kg)

Height (m 2)

Weight = 49.0kg

Height = 166cm

49.0 kg
My BMI =
1.66 m x 1. 66 m

49.0 kg
=
2.756 m2

= 17.78kg/m 2

Weight Classification

Weight Classification BMI (kg/m 2 ¿ Risk of comorbidities

Underweight < 18.5 Low
Normal weight 18.5 – 24.9 Low
Overweight 25.0 – 29.9 Increased
Obesity class 1 30.0 – 34.9 Moderate
Obesity class 2 35.0 – 39.9 Severe
Obesity class 3 ≥ 40 Very severe

My weight classification is underweight.

QUESTION 2
Predict your own Basal Metabolic Rate (BMR) using Ismail et al. (1998) formula and
estimate your energy expenditure based on the calculated BMR.

Age Gender
Male Female
18 - 30 [0.0550 x body weight (kg)] + 2.480 [0.0535 x body weight (kg)] + 1.994
30 – 60 [0.0432 x body weight (kg)] + 3.112 [0.0432 x body weight (kg)] + 2.147

1MJ = 239.006kcal

Weight = 49.0kg

My BMR (18 – 30 years old) = [0.0550 x body weight (kg)] + 2.480

= [ 0.0550 x 49.0kg ] + 2.480

= 2.695+ 2.480

= 5.175MJ/day

Conversion of MJ to kcal = 5.175MJ x 239.006kcal

= 1236.86kcal

Estimate Energy Requirement (EER) = BMR (kcal) x physical activity level (PAL)

= 1236.86kcal x 1.8

= 2226.34kcal

QUESTION 3

3-days food record.

DAY 1

Date : 26/10/2021 Day :

Tuesday

TIME TYPE OF FOOD/BEVERAGES QUANTITY MACRONUTRIENT/

MICRONUTRIENT
Breakfast Plain Water 1 cup Mineral
9 a.m.

Lunch White rice 2 scoops Carbohydrate

1.30 p.m. Fried chicken 1 piece Protein + fat

Dinner Chicken fried rice with vegetables 1 medium Carbohydrate +

plate protein + fat +
vitamin
8.30 p.m. Fried chicken 1 piece Protein + fat

DAY 2

Date : 28/10/2021 Day : Thursday

TIME TYPE OF FOOD/BEVERAGES QUANTITY MACRONUTRIENT/

 MICRONUTRIENT
Breakfast Plain Water 1 cup Mineral
9.30 a.m.

Lunch White rice 2 scoops Carbohydrate

12.30 p.m. Fried chicken 1 piece Protein + fat

Dinner White rice 1 medium Carbohydrate

plate
8.00 p.m. Fried egg 1 piece Protein + fat

DAY 3

Date : 30/10/2021 Day : Saturday

TIME TYPE OF FOOD/BEVERAGES QUANTITY MACRONUTRIENT/

MICRONUTRIENT
Breakfast Plain Water 1 cup Mineral
10.00 a.m.
 Lunch Nasi Lemak 2 scoops Carbohydrate + Fat
1.30 p.m. Fried chicken 1 piece Protein + fat

Dinner White rice 1 medium Carbohydrate

plate
8.00 p.m. Fried Egg 1 piece Protein + fat