You will calculate your energy balance by tracking your diet and physical activity for three days to track the energy intake and energy expenditure, after taking into the consideration of your basal metabolic rate. (What is your Basal Metabolic Rate?)
With the results, you will develop a plan to improve or maintain your energy balance. You can also collect the information needed from another anonymous person if you wish.
Instructions

1. Use the tools provided below to calculate and track your basal metabolic rate, energy intake (total energy intake, % of energy intake from major macro nutrients, and % of energy intake from added sugar), and energy expenditure (calories from physical activities and exercises and # of daily steps).
2. Enter the data into Table 1 and perform the calculations
   Table 1 Date for day 1: Date for day 2: Date for day 3: 3-day average
   Basal metabolic rate (kcal/d)
   Calories requirement (kcal/d)
   Total energy intake (kcal)
   % energy intake from fat
   % energy intake from protein
   % energy intake from carbohydrates
   % energy intake from added sugar
   Energy expenditure from PA/exercise (kcal)

of walking steps

Daily energy balance
Estimated weight change in 1 year
Weight change in 1 year based on the estimates of 3-day average energy balance and 3500 kcal/per pound weight loss (i.e., +15 kcal/day x 365 days / 3500 kcal = 1.5 lb. weight gain in 1 year)

3. Write and submit a one-page report (single-space, 11 font) to analyze the results and develop a plan to improve or maintain the energy balance. The improvement plan should include evidence-based lifestyle changes to improve and maintain the energy balance. You must include Table 1 in the report.
4. Compile and submit the documentations to show the sources of data you used to calculate the basal metabolic rate, energy intake and energy expenditure. The documentations (e.g., screen shots from the apps and printout of tracking program) serve as proofs that you have performed the tracking activities.
   Grading rubrics
5. Completing the one-page report (single-space, 11 font) to analyze the results and develop a plan to improve or maintain the energy balance (5 points)
6. Including Table 1 in the report with correct calculations (2 points)
7. documentations to show the sources of data you used to calculate the basal metabolic rate, energy intake and energy expenditure (3 points)
   Due date
   Students must submit the one-page report and the printouts of the fitness assessment by 12:00 pm on Friday, November 29, 2019. No late work will be accepted.

Technology related issues and physical activity trackers

1. This is an extra credit project, and thus you are responsible to solve the technological issues on your own.
2. You can use your own physical activity trackers and apps to complete the project. The apps for this project are free of charge. It is recommended you use myfitnesspal for tracking physical activity and diet; but you are free to use other trackers as long as you can gather the required data.
3. The Department of Kinesiology, Health and Nutrition has 10 Fitbit Activity Trackers that you can borrow for this project. You are responsible to maintain the trackers and return the trackers on time for you to receive the credit. Fitbit Activity Trackers are UTSA properties ($120-150). If you do not return the trackers by the last day of the class, your final grade will be withheld until you have returned the tracker you borrowed. You can check out the activity trackers with a department office staff from 8am to 5pm Monday to Friday.
   Tools
4. Basal metabolic rate/basal energy expenditure calculator:
   a. http://www-users.med.cornell.edu/~spon/picu/calc/beecalc.htm
5. Physical activity trackers and apps:
   a. https://www.myfitnesspal.com/apps?app_category=activity_trackers
6. Diet log apps:
   a. https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en_US (Google Play)
   b. https://apps.apple.com/us/app/myfitnesspal/id341232718 (Apple Store)