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 This report reflects the settings contained in the control box below.  Adjust them to meet your situation, then click "Personalize Report" to compute new results.

  Describe your Body  
Category
Age years
Weight lbs
Height
Activity Level

Report generated on Friday Aug 01, 2014.

1: Daily Recommended Dietary Allowances

 The RDA allowances, expressed as average daily intakes over time, are intended to provide for individual variations among most normal persons as they live in the United States under usual environmental stresses.

  Diets should be based on a variety of common foods in order to provide other nutrients for which human requirements have been less well defined.

PHYSICAL CHARACTERISTICS
CategoryFemale
Age19 - 24years
Weight110lb(s)
Height5'3"
 
RECOMMENDED DIETARY ALLOWANCES (RDAs)
Protein46g
 
Fat-Soluble Vitamins
Vitamin A2664IU (1)
Vitamin D3400IU (2)
Vitamin E8mcg alpha-TE (3)
Vitamin K60mcg
 
Water-Soluble Vitamins
Vitamin C60mg
Thiamin1.1mg
Riboflavin1.3mg
Niacin15mg NE (4)
Vitamin B61.6mg
Folate180mcg
Vitamin B122mcg
 
Minerals
Calcium1200mg
Phosphorus1200mg
Magnesium280mg
Iron15mg
Zinc12mg
Iodine150mcg
Selenium55mcg

NOTES:

(1) 3.33 IU = 1 mcg of retinol = 1 RE or 6 mcg beta-carotene.
(2) 400 IU of vitamin D = 10 mcg cholecalciferol.
(3) 1 alpha-TE = 1 mg of d-alpha-tocopherol = 1.49 IU.
(4) 1 NE = 1 mg of niacin or 60 mg of dietary tryptophan.

g = gram
mg = milligram
mcg = microgram
IU = international unit
NE = niacin equivalent
RE = retinol equivalent
TE = tocopherol equivalent

Source: Adapted from Recommended Dietary Allowances, 10th ed. National Research Council, National Academy Press, Washington, D.C. 1989

2: Estimated Daily Energy Requirement

 These values are estimated from empirically derived equations, and are not completely accurate for individuals, but can serve as a guide for dietary planning.

Resting Energy Expenditure, or REE, represents the energy expended by a person at rest under conditions of thermal neutrality.

Resting Energy Expenditure (REE): 1231 calories.

Daily Energy Requirement represents the number of calories you must consume each day in order to maintain your current body weight.

Estimated Daily Energy Requirement (REE + Activity): 1600 calories.

As a general rule, a daily deficit of 500 calories will result in one pound weight reduction per week. (One pound fat = 3,500 calories)

Source: WHO (World Health Organization). 1985. Energy and Protein Requirements.

3: Fat Content of your Diet

 After careful evaluation, the Food and Nutrition Board recommends that the fat content of the U.S. diet not exceed 30% of caloric intake.  To meet this guideline, you should consume no more than 53 grams of fat per day.

Source: Food and Nutrition Board, Diet and Health (NRC, 1989).

4: Ideal Body Weight (IBW)

Your Ideal Body Weight (deduced from Sex and Height): 118 lbs.

Source: Robinson JD, Lupkiewicz SM et al. Determination of ideal body weight for drug dosage calculations. Am J Hosp Pharm. (1983)

5: Body Mass Index (BMI)

 Body Mass Index or BMI, based on an individual's height and weight, is a helpful indicator of obesity and underweight in adults.

Your Body Mass Index: 19.5  (Healthy Weight).

Source: Food and Nutrition Board, Diet and Health (NRC, 1989).



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