Identify your recommended energy requirement by reffering to the…

Table 1.1 : Examples of 24 hour activities equivalent to low active (sedentary), moderately active, active and very active lifestyles PAL 1.4 PAL 1.6 PAL 1.8 PAL 2.0 (Low (Moderately (Active) (Very active/ active) active) sedentary) Activities Time spent (hours) Sleeping (MET=1.0) 8.0 8.0 8.0 8.0 Self care – showering, toweling off, standing, 0.5 0.5 0.5 0.5 grooming, shaving, brushing teeth, putting on make-up (MET=2.0) Lying down and watching television (MET=1.0) 1.0 0.5 0.5 2.5 Office work- sitting, writing, desk work, typing 8.0 8.0 8.0 O (MET=1.3) Farming, driving harvester, cutting hay, irrigation 0 0 0 4.0 work (MET=4.8) Walking & commuting from/to the car, in the 1.0 1.0 1.0 1.0 house/ office (MET=2.5) Home/ household activities/ task-light effort 0.0 1.5 2.0 1.0 (MET=2.8) Sitting – home activities/ watching television, 5.5 4.0 3.0 7.0 typing (MET=1.3) Brisk walking (MET=4.3) 0 0.5 0 0 Jogging (MET=7.0) 0 0 1.0 O MET = Metabolic equivalent values based on Ainsworth et al., (2011) Table 1.5: Energy Requirements for Adults and Elderly in kcal/day (MJ/d) Low Active Moderately Active Active Very Active PAL 1.4 PAL 1.6 PAL 1.8 PAL 2.0 Males 19 – 29 years 1960 (8.20) 2240 (9.37) 2520 (10.54) 2800 (11.71) 30 – 59 years 1920 (8.02) 2190 (9.17) 2470 (10.31) 2740 (11.46) 2 60 years 1780 (7.43) 2030 (8.49) 2280 (9.55) 2540 (10.61) Females 19 – 29 years 1610 (6.75) 1840 (7.72) 2080 (8.68) 2310 (9.65) 30 – 59 years 1660 (6.94) 1900 (7.94) 2130 (8.93) 2370 (9.92) 2 60 years 1550 (6.49) 1770 (7.42) 1990 (8.34) 2220 (9.27) Note: For adult and elderly age groups, PAL of 1.6 (i.e. moderately active) is recommended for the general population. For individuals, energy recommendation should be based on individual PAL. Show less