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Describe your Body

Category Male Female Female, Pregnant Female, Lactating 1st 6 Months Female, Lactating 2nd 6 Months Age  years Weight  lbs Height 4' 4'1" 4'2" 4'3" 4'4" 4'5" 4'6" 4'7" 4'8" 4'9" 4'10" 4'11" 5' 5'1" 5'2" 5'3" 5'4" 5'5" 5'6" 5'7" 5'8" 5'9" 5'10" 5'11" 6' 6'1" 6'2" 6'3" 6'4" 6'5" 6'6" 6'7" 6'8" 6'9" 6'10" 6'11" Activity Level Sedentary Lightly Active Moderately Active Very Active Extremely Active

Report generated on Monday Sep 16, 2024.

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 Category Female Age 19 - 24 years Weight 110 lb(s) Height 5'3"   RECOMMENDED DIETARY ALLOWANCES (RDAs) Protein 46 g   Fat-Soluble Vitamins Vitamin A 2664 IU (1) Vitamin D3 400 IU (2) Vitamin E 8 mcg alpha-TE (3) Vitamin K 60 mcg   Water-Soluble Vitamins Vitamin C 60 mg Thiamin 1.1 mg Riboflavin 1.3 mg Niacin 15 mg NE (4) Vitamin B6 1.6 mg Folate 180 mcg Vitamin B12 2 mcg   Minerals Calcium 1200 mg Phosphorus 1200 mg Magnesium 280 mg Iron 15 mg Zinc 12 mg Iodine 150 mcg Selenium 55 mcg 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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