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Recommended Nutrient Intakes

What is my daily energy and nutrient requirement?

Each of us need a different energy and nutrient requirement depending on age, gender and physical activity as stated in Recommended Nutrient Intakes for Malaysia 2005.

Energy Requirement

Step 1- Know your Body Mass Index (BMI)

Calculate Your BMI
Your Height : (Centimeter, cm)
Your Weight : (Kilogram, kg)
  
BMI

function calculateBMI() { var weight = eval(document.form.weight.value) var height = eval(document.form.height.value) var height2 = height / 100 var BMI = weight / (height2 * height2) document.form.BodyMassIndex.value=custRound(BMI,1); } function custRound(x,places) { return (Math.round(x*Math.pow(10,places)))/Math.pow(10,places) } // End -->

BMI
You are
30.0 or more Obese
25.0 - 29.9 Overweight
18.5 - 24.9 Normal
18.5 Underweight

Step 2 - Know your calorie needs for a day

Fill in : Your activity level is [...........]* * [sedentary] - defined as light work - office worker, sales, light industrial worker [moderately active] - teacher, nurse, technician [active] - army, sportman, contruction worker, heavy industry worker, miner

Your total calorie requirement per day is [ #### ] kcal

The program will calculate your needs calorie by multiplying your body weight and a factor according to weight status and activity level as defined below ?

Activity Level Weight Status (kcal per kg body weight)
Overweight / Obese
Normal
Underweight
Sedentary
20-25
30
35
Moderately active
35
40
Active
40
45

Reference = Cole H, 1970

Step 3 - Know your calorie should be distribution to ensure a balanced diet.

This should give an indication on how much protein, carbohydrate and fat that are needed.

Your calories should come from
Protein ## Grams per day
Carbohydrate ## Grams per day
Fat ## Grams per day

 

Step 4 - Know your vitamins and minerals needs

(See Recommended Nutrient Intakes for Malaysia 2005 to check on your daily nutrient requirement) (You require Adobe Acrobat Reader to view the following document)

Step 5 - Check a sample menu that suit your daily calorie and nutrient needs.

Happy eating. (See sample menu that meet your daily energy requirement)

Last reviewed : 19 April 2012
Writer : Surainee bt. Wahab
Munawara bt. Pardi
Jamilah bt. Ahmad
Azlinda bt. Hamid

 

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