Name:
Surname, First Name, MI. Weight in kg: ___________
Course/Section: Height in cm: __________
Age: ____________
ACTIVITY 2: BMR, TDEE COMPUTATION, FOOD LOG, AND
ACTIVITY TRACKER
2. 1. BMR AND TDEE COMPUTATION
Instruction: Using the Harris-Benedict formula, calculate your BMR and TDEE. Show your computations
and solutions clearly. Failure to provide a solution will result in the activity being invalidated.
BMR FORMULA:
o For men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.75 × age)
o For women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age)
Solution:
TDEE FORMULA: BMR x Level of Physical Activity
o Sedentary (little to no exercise + work a desk job) = 1.2
o Lightly Active (light exercise 1-3 days / week) = 1.375
o Moderately Active (moderate exercise 3-5 days / week) = 1.55
o Very Active (heavy exercise 6-7 days / week) = 1.725
o Extremely Active (very heavy exercise, hard labor job, training 2x / day) = 1.9
Solution:
2.2. FOOD LOG
BMR:
TDEE:
DAY MAIN TARGET CALORIES INTAKE PER DAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Instruction:
Record what you eat and drink for breakfast, lunch, and dinner every day. Be sure to include the
name of the food or drink you consume, such as rice, chicken, or juice. Don't forget to include beverages
and any extras, like condiments or sides. Write down everything you eat, even small snacks, to ensure the
log is accurate and complete.
DAY FOOD
Monday Breakfast
Lunch
Dinner
Note
Tuesday Breakfast
Lunch
Dinner
Note
Wednesday Breakfast
Lunch
Dinner
Note
Thursday Breakfast
Lunch
Dinner
Note
Friday Breakfast
Lunch
Dinner
Note
Saturday Breakfast
Lunch
Dinner
Note
2.3. ACTIVITY TRACKER
RUBRICS FOR FOOD LOG ACTIVITY
Criteria 5 4 3 2
Completeness All meals, Most meals, Some meals or Few or no
snacks, and snacks, and beverages are entries are
beverages are beverages are missing. recorded.
recorded daily. recorded.
Accuracy Portion sizes Portion sizes or Limited detail No detail on
and methods are on portion sizes portion sizes or
preparation somewhat or methods. methods.
methods are detailed.
detailed and
accurate.
Consistency Entries are Entries are Entries are Little to no
made daily mostly inconsistent consistency in
without missing consistent with with several entries.
days. minor gaps. gaps.
Presentation Log is clear, Log is mostly Log is Log is messy
neat, and neat and somewhat and difficult to
organized. organized. disorganized. follow.
RUBRICS FOR ACTIVITY TRACKER
Criteria 5 4 3 2
Completeness All activities are Most activities Some activities Few or no
recorded daily, are recorded or details are activities are
including time with minor missing. recorded.
and duration. omissions.
Detail Activities are Activities are Limited detail is Descriptions
clearly described with provided for are vague or
described, minor activities. absent.
including type omissions.
and intensity.
Consistency Entries are Entries are Entries are Little to no
made daily mostly inconsistent consistency in
without missing consistent with with several entries.
days. minor gaps. gaps.
Presentation Tracker is clear, Tracker is Tracker is Tracker is
neat, and well- mostly neat and somewhat messy and
organized. organized. disorganized. difficult to
interpret.
