Question

. Jake is a collegiate soccer player. His team has just completed a very successful season. They are moving into their off-season, during which their workouts are unstructured to allow for rest and recovery. Jake is interested in continuing to stay in shape and to eat healthfully. He plans on doing 60 minutes of resistance exercise 3 days a week, and 45 minutes of aerobic exercise (e/g/, running, swim, or bike) 3 other days – leaving himself one full day of rest. He has made an appointment with you to determine how he should modify his diet based on his change in workouts. Question: Assuming Jake is a 20 year old, 6 foot 1 inch male and weighs 165 pounds. Calculate his daily calorie, protein, carbohydrate, and fat requirements for the off-season. (include calculations used).

Answer 1

Answer:

Carbohydrates = between 1260 calories (315 grams) and 1820 calories (455 grams).

Protein = 840 calories (210 grams).

Fat = between 560 calories (62 grams) and 896 calories (100 grams) .

Explanation:

Weight = 165 pounds

Lifestyle = Active

Daily caloric recommendation = 2800 calories

Carbohydrates:

1 gram carbohydrates = 4 calories

Recommendation = 45% to 65% of total calories

45% x 2800 calories = 1260 calories

1260/4 = 315 grams

65% x 2800 calories = 1820 calories

1820/4 = 455 grams

Total carbohydrates = between 1260 calories (315 grams) and 1820 calories (455 grams).

Proteins:

1 gram protein = 4 calories

Recommendation = 30% of total calories

30% x 2800 calories = 840 calories

840/4 = 210 grams

Total protein = 840 calories (210 grams).

Fat:

1 gram fat = 9 calories

Recommendation = 20% to 32%

20% x 2800 calories = 560 calories

560/9 = 62 grams

32% x 2800 calories = 896 calories

896/9 = 100 grams

Total fat = between 560 calories (62 grams) and 896 calories (100 grams) .

Hope this helps!