Initial Assessment Report
Prepared August 17, 2003
by A Diet 4 Health
for Jane D. Doe
Goal - Lose 1.5 lbs. per week for 17 weeks
for a total weight loss of 26 lbs.
Client Information and Goals:
Daily Exercise Calorie Goals:
* Your average daily exercise calorie expenditure, Ms. Doe, is 150 calories.
Estimated Daily Calorie Requirement Summary:
Protein, Carbohydrate, and Fat Ratio Goals:
Nutrient% of Daily Calories
Total Fat 30
Saturated Fat 10
Daily Value Goals for Jane Doe Based on Daily Reference Values
Calories (kcal) 1386
Protein (g) 104
Calories from Protein 415.80
% Calories from Protein 30
Carbohydrates (g) 139
Calories from Carbohydrates 554.40
% Calories from Carbohydrates 40
Fat (g) 46
Calories from Fat 415.80
% Calories from Fat 30
Saturated Fat (g) 15
Cholesterol (mg) 138.60
Total Dietary Fiber (g) 15.00
Daily Values for Jane Doe based on Reference Daily Intake
Vitamin A (IU) 4000.00
Vitamin A (RE) 0.00
Vitamin D (IU) 200.00
Vitamin E ATE (mg) 0.00
Vitamin K (mcg) 65.00
Thiamin (mg) 1.10
Riboflavin (mg) 1.30
Niacin (mg) 15.00
Vitamin B6 (mg) 1.60
Folate (mcg) 180.00
Vitamin B12 (mcg) 2.00
Vitamin C (mg) 60.00
Calcium (mg) 800.00
Iodine (mcg) 150.00
Iron (mg) 15.00
Magnesium (mg) 280.00
Phosphorus (mg) 800.00
Selenium (mcg) 55.00
Sodium (mg) 1386.00
Zinc (mg) 12.00
Assessment Summary for Jane Doe
The Role of Exercise.
You are looking to lose weight. Exercise will influence not only how much you weigh, but also the composition of your body weight. Your goal is to make certain that you maintain or improve your body fat-to-lean-mass ratio. (Losing lean body mass and gaining body fat is counterproductive.) The way to maintain or increase your lean body mass is by exercising. For this reason, it is important that you set realistic daily exercise calorie expenditure goals and meet them on a consistent basis. Only with the proper consistent exercise and nutritional regimen will you assure that the twin goals of losing body fat and preserving (or even gaining) lean body mass are achieved. See the attached Calorie Expenditures Report to see how many calories you will burn in performing a variety of exercises for 30 minutes.
A Simple Way to Maximize your Benefit from Exercise.
Research has shown that exercise steps up your metabolism for several hours after you perform the exercise. This means that for several hours after you exercise, you will burn calories at an elevated rate. This is a good situation for you since you are trying to lose weight. If you ride your bicycle, say, for 15 miles each morning, your metabolism will be at an elevated level for six or more hours. But if you ride your bicycle 7.5 miles in the morning and 7.5 miles at night (by say, commuting to and from work), you'll elevate your metabolism once in the morning for six or more hours, then once again at night for another 6 or more hours. By performing half your exercise in the morning and half at night, you can increase the benefit of increased metabolism following a workout without actually working out more.
Muscle and Calories.
Keep in mind that muscle (a form of lean body mass) requires energy. Muscles burn calories. And the more muscle you have, the more calories you burn every hour of the day. It takes energy (expressed in calories) to maintain your muscles. The more muscle you have, the more calories you need to burn. Fat, on the other hand, is calories - and because fat is calories, it doesn't contribute to burning calories... fat is your body's way of storing calories. Increasing your muscle mass is an excellent way to burn more calories (and lose weight). Resistance training has been shown to be the most effective way to increase muscle mass. And the most popular form of resistance training is weight training.
Calories to Lose1.5 lbs. per week.
To lose your desired weight of1.5 pounds per week, you will need to consume no more than approximatley 1386 calories per day.
How Much Protein do you Need?
Your goal is to consume 30% of your calories from protein. Since your daily calorie goal is 1386 calories, you are looking to get 415.80 calories per day from protein (1386 daily calories x 30% calories from protein). Because there are approximately four calories per gram of protein, you need approximately 104 grams of protein per day (415.80 protein calories / 4).
How Much Carbohydrate do you Need?
Your goal is to consume 40% of your calories from carbohydrates. Since your daily calorie goal is 1386 calories, you are looking to get 554.40 calories per day from carbohydrates (1386 daily calories x 40% calories from carbohydrates). Like protein, there are approximately four calories per gram of carbohydrate. This means you need approximately 139 grams of carbohydrate a day (554.40 carbohydrate calories / 4).
How Much Fat do you Need?
Your goal is to consume 30% of your calories from fat. Since your daily calorie goal is 1386 calories, you are looking to get 415.80 calories per day from fat (1386 daily calories x 30% calories from fat). Because there are approximately nine calories per gram of fat, you need approximately 46 grams of fat a day (415.80 fat calories / 9) to meet your goal.
A Note Regarding Sources of Calories.
From the discussion above, it is clear that your body gets more than twice the calories from fat (9 calories per gram) as it does from protein or carbohydrate (4 calories per gram each). If you're interested, alcohol - the fourth source of calories in human nutrition - provides you with approximately 7 calories per gram consumed. Mathematically, what all this means that you can eat approximately twice as much protein or carbohydrate (by weight) and still take in fewer calories than if you were to consume fat or alcohol. On a practical level, this means that you can actually eat more food and take in fewer calories by making informed food choices!
A Parting Thought.
Ms. Doe, the key to your success on any nutrition/exercise plan is consistency. At this early stage of your plan, you're probably highly motivated. Use this motivation to make the practice of good nutrition, good exercise, and good living a habit. Do this and you will not fail.
"Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun