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Diet Calculation

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1. Complete the following table:

  • Your height in centimeters 160.02 centimeters
  • Your weight in kilograms 55 kg
  • Your activity level Moderately active
  • Your BMR 1,301 calories/day
  • Total calories required per day 1,600 to 2,000
  • Your BMI 9.4
  • Your BMI category Underweight

Using the information that you reported above: (5 marks)

Calculate your Basal Metabolic Rate (BMR).

This represents the calories needed for basal metabolism per day. Use the formula that was presented in your course.

Ans. a) Basal Metabolic Rate is 1,301 calories/day.

Based on your BMR, determine your calorie requirement for dietary thermogenesis and for physical activity.

Ans. c) Calories requirement for dietary thermogenesis is 1,561.2 and for physical activity is 2,472.

Now, add these 3 calorie requirements to get your total calorie requirement for a day.

  • Activity level Calories
  • Sedentary: little or no exercise – 1,561
  • Intense exercise 6-7 times/week – 2,244

On physical activity – 2,472

Calculate your BMI and determine your BMI category.

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Ans. d) BMI is 9.4 and BMI category is Underweight.

2. Determine your daily protein requirements

using the estimate of 0.8g of protein per kilogram body weight. Based on this the total protein intake you just determine, what % of your total calories should come from protein?

Ans. Total calories comes from protein is 44%.

If the Acceptable Macronutrient range for Carbohydrate is between 45- 65%, ‘determine how much of your daily calorie requirements this represents?

If the Acceptable Macronutrient range for Fats is between 20-35%, determine how much of your daily calorie requirements this represents.

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Complete the table:

Daily protein intake required in grams 25 grams

% of total calories from protein 44%

% of total calories from carbohydrate 57.8%

% of total calories from fat 33%

Note: the sum of your protein, carbohydrate and fat % should total to 100% and be equal to the total calories that you require on a daily basis based on your BMR.(5 marks)

3. Product information

A. Wendy’s Grilled Chicken Sandwich

Marinated in a blend of herbs, this juicy all-white meat chicken breast is topped with smoky honey mustard, a spring green mix, tomato and a premium bun. It just might be the best grilled chicken sandwich in town. Provides 188 grams of chicken per serving.

  • Nutrition
  • Calories 370 calories Cholesterol 90 mg
  • Fiber 2 grams Sodium 780 mg
  • Protein 33 grams Sugar 8 grams
  • Carbohydrates 36 grams Vitamin A 2 % DV
  • Fat 10 grams Vitamin C 6 % DV
  • Saturated Fat 2 grams Calcium 4 % DV
  • Trans Fat 0.1 grams Iron 15 % DV

Smoky Honey Mustard

Soybean Oil, Dijon Mustard (Water, White Vinegar, Mustard Seed, Salt, White Wine, Sugar, Spices, Pectin, Citric Acid, Tartaric Acid), Water, Sugar, Honey, Tomato Paste, Brown Sugar, Cider Vinegar, Liquid Egg Yolk, White Vinegar, Salt, Mustard Seed, Corn Syrup, Dehydrated Garlic, Dehydrated Onion, Oleoresin Rosemary, Tamarind, Spices, Natural Flavour, Oleoresin Turmeric, Xanthan Gum, Soy Lecithin.

Spring Mix

Baby Lettuces (Red & Green Romaine, Red & Green Oak, Red & Green Leaf, Lolla Rosa, Tango), Spinach, Mizuna, Arugula, Tatsoi, Red Chard, Green Chard. The Ingredients in Each Package May Vary.


Grilled Chicken Breast

Chicken Breast, Water, Seasoning (Salt, Natural Flavours, Corn Maltodextrin, Dextrose, Spices, Dehydrated Garlic Powder, Dehydrated Onion Powder, Paprika, Gum Arabic, Yeast Extract, Canola Oil, Sodium Citrate, Sugar), Potato Starch, Carrageenan, Xanthan Gum.

Premium Bun

Premium Bun: Enriched Wheat Flour (Barley), Water, Glucose-Fructose, Yeast, Soybean Oil, Salt, Calcium Sulphate, Ascorbic Acid, Sodium Stearoyl-2-Lactylate, Isolated Protein (Pea, Rice and Potato), Sunflower Oil, Dextrose, Maltodextrin, Corn Starch, Monoglycerides, Calcium Propinate, Amylase, Glucoamylase, Glucose Oxidase, Lipase, Pentosanase.

B. McChicken

Breaded seasoned chicken and crisp lettuce, topped with our Mayo-Style Sauce. Some ingredients are just meant to be together. Provides 173 grams of chicken per serving.


  • Calories 470 calories Cholesterol 45 mg
  • Protein 16 grams Sodium 650 mg
  • Carbohydrate 44 grams Sugar 6 gramFat 27 gramVitamin A (4% DV)
  • Saturated Fat 4.5 gram Vitamin C (2% DV)
  • Trans Fat 0.2 gram Calcium (10% DV)
  • Fibre 3 gram Iron (20% DV)

Chicken Portion

Chicken meat, wheat flour, vegetable oil (canola, corn, soybean and hydrogenated soybean oil), water, chicken skin, toasted wheat crumbs, corn starch, modified corn starch, salt, yellow corn flour, canola oil, spices, sodium bicarbonate, sodium aluminum phosphate, potassium chloride, flavour (hydrolyzed corn, soy and wheat gluten protein, disodium inosinate, disodium guanylate), silicon dioxide, wheat starch

Sesame Seed Bun

Enriched Wheat Flour, water, sugar, yeast, vegetable oil (soybean and/or canola), salt, potato flour, wheat gluten, monoglycerides, vinegar, sesame seeds, may contain any or all of the following in varying proportions: malted barley flour, enzymes, ascorbic acid, wheat starch, diacetyl tartaric acid ester of mono and triglycerides. Toasted in the same toaster that also prepares other buns containing butter and egg.

  • Lettuce
  • Shredded iceberg lettuce
  • Mayonnaise Style Sauce
  • Soybean oil, water, prepared mustard (water, mustard seed, vinegar, salt, mustard bran), liquid egg yolk, vinegar, sugar, salt, xanthan gum, potassium sorbate , calcium disodium EDTA

Using the nutrition information and ingredients for the Wendy’s Grilled Chicken Sandwich and McChicken provided above complete the following table. (10 marks)

  Wendy’s McDonalds

How many servings of each food group is provided by the product according to Canada’s Food Guide to Healthy Eating?

  • 188 grams
  • 173 grams

What are the total calories for each product? What % of your daily calorie requirements does each product provide? Total calories in one serving of grilled chicken sandwich is 370.

  • Total fat is – 24%
  • Total carbs- 40%
  • Total protein – 36%
  • Total calories in one serving of McChicken is 470.
  • Total fat is – 49%
  • Total carbs is – 37%
  • Total protein is- 14%

What are the calories from fat for each product? How this compare to your requirements for fat based on your BMR/AMDR?   There is 10g of fat which means 24% calories is in total comes from fat. According to my BMR 24% fat is not sufficient for me if I eat one sandwich daily per will not met my calories requirement because my BMI category is showing as above is underweight so for assuming it I need for calories.   There is 27g of fat which means 49% calories is in total comes from fat. Comparing it to my, BMR I think 49% will be more to consume as I need to consume 1,301 calories/day so It will be good enough for me if I eat one McChicken sandwich daily to balance my calories requirement and improve my BMI category.

How much sodium is in each product? What is the %DV?   Sodium is 830mg and %dv in total is 35%   Sodium is 790mg and %dv in total is 33%

How much cholesterol is in each product? What is the %DV? Cholesterol is 90mg and %dv in total is 30% Cholesterol is 42mg and %dv in total is 15%

How much fiber is in this product? Is this product a good source of fiber? Fibre is 3g and in total in % it comes 12%. Knowing the amount of fibre, we get that it is not really a good source of fibre as it only get low amount of fibre in it. Fibre is 3g and in % dv it is 12% . as it is common same like Wendy’s grilled chicken sandwich, it is also not really a good source of fibre because it only contain low amount of fibre in it.

Are there any allergens in the product?   Egg, wheat

Is the product a good source of calcium? It contains 80mg of calcium per one serving of sandwich which is good enough to have as a source of calcium , help makes bones stronger. Yes this is good source of calcium, it provide 88.0 mg amount of calcium in one sandwich which gives something to the body usually makes bone healthier.

Now, describe all other comparisons or observations you have made between the 2 products.(5 marks)

CITATION fat4 l 4105 (fatsecrets, n.d.)Are either of these products a good choice for you? Why?(5 marks)

Ans. According to my opinion I will go for both because I think both product is a good choice to eat because this is not a bad choice and it varies from person to person and also if we are not taking it on a regular basis, as we get something from them also like we consume protein, fat, carbs from it which is essential nutrients and our body need all these to function properly. Moreover these two products are the lowest calories option for many people who are fatty and yet having cravings for fast food, they can have these two sandwiches twice a week to fulfil their cravings and also grilled chicken of Wendy’s will be best option for them to eat because it is not fried and it is prepared with salads toppings and low in fat, so for people higher in fat can have this type of sandwiches. And for people who is low in fat can eat McChicken for their option, which will give them more calories to gain some fat and enjoying their food as well.


  • BIBLIOGRAPHY fats. (n.d.).
  • fatsecrets. (n.d.). Retrieved from
  • fatsecrets. (n.d.). Retrieved from

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Diet Calculation. (2019, Nov 24). Retrieved from

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