Set Up And Breakfast Analysis printable pdf download

DA 1 for

Name:_________________________________

Set up and Breakfast Analysis

This first Diet Analysis (DA) exercise will help you set up a profile and see the Daily Recommended

Intake (DRI) levels of various nutrients for a person of your gender, age, and size. It will also show you

how to account for differing levels of activity and weight loss goals in your total energy budget. You will

begin to track your food intake and notice when and how you consume most of your calories. Hopefully,

this exercise will also alert you to the useful features of the software. We’ll start by filling in your profile:

Navigate to

Click the Get your free account link.

Only a few fields are required: enter a username and password followed by your email address.

To generate a customized profile, enter your sex, height, weight, and age, and choose your Activity Level

from the dropdown menu.

Add activities: Click on the Activities tab at the top of the page if you need to enter some specific activity

that you did that day. For example, if I biked for 25 minutes I would choose that activity in the Add An

Activity sidebar on the left. Then I would click the button next to “biking, 12-13 mph (leisure, moderate

effort)” to add it to my activity log. This pulls up a table of your activities where you can add time spent

doing each activity. Be sure to save your changes after making any.

Choose your weight goal if you have one: Click the Weight tab and enter your current weight. From the

tabs below, choose your Weight Goal. Unfortunately, this software will not tell you how many extra

calories you must consume to gain weight. However, if you’re interested in losing weight, the Calorie

Restriction tab will show you how many calories (kcals) you must consume per day to reach your weight

goal. It will also estimate how many pounds you will lose per day and per week on your way to your goal.

When you’ve finished setting up your profile, click the Overview tab at the top.

1. Examine the bar graph under Average

Daily Calorie Balance. Record your

Calories Burned:

This number represents the amount of energy you use in a single day. In order to maintain your weight,

you must eat approximately this many calories each day to refuel your body with energy. We’ll consider

this our Daily Recommended Intake (DRI) of kcals (energy).

Set Up And Breakfast Analysis