all right next up let's cover some calculations if you're math savy and you've looked at my slides and you feel comfortable with them feel free to skip the SE however if you'd like to have me walk through these with you then listen on so the first calculation that we're going to learn is ibw this is ideal body weight this was a calculation that was created back in the 1950s and 60s by a physician who study longevity so bottom line per someone's height so how tall they are there is a certain range of weight that's considered healthy for longevity okay so again per someone's height there's a range of weight that's considered healthy uh The Physician who looked at this and then certainly researchers after the fact after the 50 and 60s have found that in general ideal body weight recommendations are associated with longevity and are associated with decreased health conditions I want to remind you this is not about Aesthetics this is about Health and Longevity okay and you'll hear me remind you this over many many times over the next several weeks so let's take a look at women here women are easier to calculate so we take 100 lb for the first 5T of someone's height and then 5 lb per inch over 5T okay so 100 lb if they're 5T but if they're five then those additional 5 in that they are above 5 ft we give them 5 lb per inch then math is a little bit harder because the number six we have 106 pounds that we give a man for the first 5 feet of his height and then it's six lb per inch for each inch over okay so if a man is 510 we'll give him 106 lb the first 5T and then 6 lb per inch over so 6 * 10 about 60 so key reminder here 12 in and a foot all right so when we do some of these calculations keep that in mind so I have a few examples and then I've got some blank ones for you guys to work on uh to get you engaged here so my first one is a 56 female so I've created the inches and parentheses so you can see how tall they are in terms of their inches so if I asked you what's her ideal body weight you would use the equation from the previous this side and just plug in the numbers so 100 lb for the first 5T and then she's 6 in over 5T and we know we're going to give her 5 lb per inch so that's the parentheses 5 lb per each inch over 5T she's 56 and that gives us 130 okay so take a second with that if you uh need to pause me feel free to pause me and and make sure you're comfortable with that equation for the man we have him at 6 feet so we're just going to start off by plugging in the number 106 So based on my previous slide 106 lbs for the first 5 ft and then we're going to give the man 6 lb per inch over so this is where that 12 in in a foot becomes handy so he's 6 feet so going from 5 ft to 6 feet is about 12 in okay so 5ft man versus a 6 foot man the 6 foot man has an additional 12 in of height on him so the numbers in parentheses are coming from that we give him 6 lb per inch over 5T so he's 6 foot there we go 12 in and then I plug in my math accordingly so again take take a second if you need to pause pause and then move on the bottom of this slide is the recommendation for frame size so I mentioned earlier that ideal body weight is a general range of weight that's healthy for longevity so this is where we get the range the numbers that we add and subtract are 10% so we're basically going to take these numbers 130 and 178 and we're going to add 10% or subtract and subtract 10% okay so what that's doing is giving some flexibility we know that some individuals are big bra big boned large framed we also know that some individuals are more fragile looking they're smaller framed they have a smaller bone structure so developing a range can help to provide more accurate recommendations plus it gives some flexibility right so we're not going to tell somebody you got to weigh 130 lbs if you're 5'6 we we can say the ideal range for overall health would be these numbers so all you do to calculate these if you have a very basic calculator you can just type in 130 and then plus 10 and then the percent sign same thing with the minus or you can do it where you take 130 PB and you multiply that by 10% you can even eyeball that right that's about 13 but if you want to use your C calcat you can so about 13 lb and then we add 13 lb to 130 and we subtract 13 lb from 130 and that gives us that range okay so again a couple ways you can do it either take your calculator and just type in 130 plus 10% or minus 10% or take 130 multiply it by that 10% and that number is what you'll add and subtract from the ideal body weight the 6ot man uh same premise you'll do the same thing there with the 178 and you can see here that's a nice range so 160 almost up to 200 lb for a man who's 6 fet all right so next up put me on pause and see what you can do see if you can determine these ideal body weights as well as the ranges for their frame size all right so hopefully you have paused me and done so I'm going to type in my answers here so that you do have them in your your notes so let me get them in front of me here so I have 100 lb for the first 5 feet for this lady and then 5 lb per inch over so it gives me about 140 lb for her for the man I just need a to remember 106 lb for the first 5 ft and in this case I gave you a tall gentleman so we're still going to take 6 lb per inch but we need to determine how many inches above 5T is he so going from 5T to 6 feet we have 12 in but then he has an additional 3 in right he's 63 so we've got our 12 in going from 5T to 6 ft and then another 3 in to account four so 15 is the number that we would include there and then if I did my math correctly it's about 196 for frame size I added and subtracted 10% from each so see if you got the same numbers as I did here 176 all right let me make this bigger and there we go so take a few minutes and make sure you're comfortable with these I do have some practice problems in Blackboard that will uh that will help you with these get you some practice and then certainly the course mentors will be uh having some practice problems for you as as you as you need so the next equation that we're going to learn is percent ideal body weight so in this case we're looking at someone's actual weight relative to their ideal weight which we just calculated so the way I remember this equation is the a in actual comes earlier in the alphabet than the I so a over I so the formula is here we're going to take someone's actual weight divide it by their ideal weight multiply it by a percentage to get it into this percent form and then from there we've got some classifications that we can uh use to see their weight status so my example here I had 145 lb individual I calculated their ideal weight so this was probably 56 female 130 lb and then I can see 112 is my answer you can see 112 is not in this classification so this individual is considered to be at a healthy weight so above 120 overweight above 150 obese above 200% is morbidly obese and 200 should have a percent there okay so again actual over ideal just FYI if you have somebody who is under 90% then that is considered underweight so we've got a nice wide range from about 90% to about 120% which is considered to be within a healthy weight range so again under 90 underweight and then above 120 and then on we have these classifications so H again take a second here see what you can do for Miss Mary all right so I'll go ahead and type in my answers I hope that you are doing these along with me though so 130 lb is what I got for her so 100 lb first 5T 6 lb per inch over her percent ideal body weight so we know she weighs 185 I'm going to divide that number by 130 and then I multiply it by 100% And that got me see here about 142% okay so actual over ideal get it into a percentage and that would be considered overweight something I want to make note here here a very important note actually we don't ever use these calculations to be the end all be all okay these are just guidelines these are just calculations we're going to learn later this presentation as well as over the next couple of weeks why it's important to look at a very holistic assessment for an individual so we talk about doing some of these calculations yes but we also want to be looking at people's lab values at their dietary intake their exercise levels for example example we know some folks who are overweight or even obese can be healthier than folks who are underweight or at a healthy weight so the numbers don't tell the whole story okay all right so the next calculation that we're going to get into is BMI just a side note you will need to learn how to do ideal body weight percent ideal body weight and BMI for your next exam you will not have these formulas given to you for those three calculations so ideal body weight percent ideal body weight and BMI learn how to do them BMI is another assessment tool that we use when we're looking at height and weight okay so proportionality of the body this is the most standard equation this is the one that I use if I'm doing this by hand and I've got an example down here for you to walk you through the math so we're just taking the pounds of somebody multiply it by a standard value of 703 and then we divide that by the height and inches squared so this is where you'll need to remember that there's 12 in in a foot okay so if we're wanting to estimate someone's height who's 5'8 we need to be able to calculate total inches so we know that there's 12 Ines in a foot so someone who's 5T that's about 60 in and then if they're 5 six we have an additional 6 in to account for so total inches and then our values okay there are some tables out there that can do this for you I also have an app that does it for me you guys do know or you guys will need to learn how to do the calculation for the class though so be comfortable with the math uh for a lot of adults BMI can be an accurate reflection of health status uh we'll talk about some reasons why not to use it but for the average sedentary individual in the United States it does give some good information and you can see here we've got some classif ifications underweight all the way up to obese and even morbidly obese so I'll mention these to you and you can see they're also on the slide here but these are numbers that you need to learn so if someone's BMI is 40 or above this is considered morbidly obese and actually I'm going to go ahead and type in type this into a slide so that you guys have it as well so greater than or equal to 40 for the BMI is considered more bidly obese anywhere from about 30 to 39.9 is obese 25 to 29.9 is overweight let's see about 18.5 to 24.9 is healthy weight and then under 18.5 underweight okay so I took a figure from your book on that previous slide but I don't think they they quite had all of these how I how they're meant to be learned so you can see similar they've got a few of the numbers the same but here's just an easier way to remember it you will be asked on your exam if someone has a BMI of 35 what does that mean you would select obese so please do learn these classifications and you've probably already learned them in other health courses so hopefully not not anything new here okay so that is how we calculate and then interpret BMI so what about some issues well the problem is muscle mass right so if we're looking at this example of these two men you can see which ones has a healthier profile uh however by being my standards they're both obese so we do need to take this one with caution and not use it with folks who are extremely athletic and I would also recommend not using it with adults who are oh very frail so for example as we get older we lose muscle so maybe our weight is okay we might have a woman who's in her 70s who weighs 130 PBS but maybe a lot of her internal uh tissue is fat and not muscle so the two groups that I don't like to use it with I would recommend not using it with their athletes fit people uh and then the the older adults as I mentioned though the general American adult it's it's a fair representation uh let's see here I did want to make mention to you all though research really doesn't suggest that we see an increased risk of health conditions until we start seeing the BMI of about 27 28 and above so I know we have these quote guidelines however true health risks don't really start to increase until we start getting closer to that 30 BMI so I I personally don't put a lot of stock into BMI uh it's not I'm not a numbers oriented dietitian but in terms of health and uh clinicians and Physicians you guys will see these so you do need to to keep it in mind that obviously the higher the BMI the worse off the the health risks the last segment here today for calculations let's we're going to learn calories so let's take a look at these so I mentioned the Mifflin Sor or equation a while ago uh a very important one that we use in our profession the equations that you see on the slide you will not need to memorize okay so don't memorize them you will be provided these you do need to know how to use them though so these are calorie estimation equations for men and women and they have standard values plugged in and then this is where we plug in someone's weight height and age so we're accounting for those factors as well as their gender something to keep in mind let me click here we need to be able to convert their weight into kilograms and their height into centimeters uh the reason for this basically all equations that are developed to estimate calories are in the metric system however in the US we don't use use the metric system much we use the pounds and the inches so we need to learn how to convert those into values that we can plug into these equations I trust you guys have done this if you haven't it's quite simple I click through my slide here so to get someone's weight into kilograms we divide by 2.2 to get someone's inches their total inches into centimet we're going to multiply by 2. 54 and I've got a few examples down there to to help guide you the pounds to kilograms is very easy we just divide by 2.2 the inches to centimet you'll need to correctly calculate the total amount of inches that they are again you guys are college educated I trust you can work through those but if you need some extra practice if you haven't done this before then see one of see me or see one of your course mentors we'd be happy to throw some EXT calculation examples your way okay so total inches multiply by 2.54 there we have our centim so this is measuring RMR so that's what we started off our conversation with today you're resting metabolic needs we know a lot of folks move around during the day uh even if they're not athletes or exercising they're still moving a bit right so they're moving from their house to their car to their office so we do need to give them a bit extra calories for their total energy expenditure so how we determine this in a calculation form we determine first off their RMR so previous slide we determine their calorie needs and then we multiply those by one of these your textbook has some more specific ones these are the ones I think are are fine to use in our class so sedentary all the way up to vigorous athletes vigorous or excuse me vigorous laborers so if someone's a construction worker and they're working 10 12 hours a day very vigorously that's the 1.5 an athlete could be around 1.4 okay so again calculating their energy needs at rest that's the RMR then we account for some form of movement here's my example to you uh so take a second see if you could determine this I know I've got my answers there on the slide but again have some engagement here see if you can walk through this along uh alongside me so we've got this gal we've got all the information we need for her so I'm going to take my equation for women and I'm just going to retype it over here and then I'm just going to plug in the numbers so for Sophia I determin her weight in kilograms it's about 75 so I've taken her 165 lb I've divided that by 2.2 to get 75 for the height I've taken the fact that she's 5'7 so she's 67 in in height I've multiplied that by the 2.54 to get her height in 2 cm okay so 67 * 2.54 and there's our value her age is an easy one you just plug it in over in years you do your math and there we are so about 1,500 calories for this 28-year-old female I told you she's moderately active So based on the activity factors of the previous slide I'm just going to take that value 15 15 multiply it by 1.3 and there we go so for Sophia around 2,000 calories per day to maintain her weight so we're not talking about weight loss or weight gain this is just to maintain her current weight okay so bringing it all together uh before we have one final example we've learned how to calculate RMR now we've learned how to calculate total energy expenditure so we're accounting for RMR and activity factor and this can tell us how many calories per day this person needs to maintain their weight in the next few chapters we'll talk about how we adjust this so if we want someone to lose weight what do we do with these numbers if we want them to gain weight what do we do with these numbers but again foundational stuff we need to be able to calculate these numbers correctly so final slide here uh time for you to get some practice this is Tom here are his values so see what you come up with all right so I'm going I'm going to go ahead and type in my work so that you can check it with yourself I've got about 10 * 82 so I know he's about 82 kg the height about 185 I just rounded this time so about 185 CM he 37 five so I'm using the male equation and let's see here this was about 1,800 okay so for Tom his basil needs are about 1,800 calories based on his height his weight his age I know that he is a competitive athlete so I can use 1,800 * 1.4 and that will give me about 252 calories okay so that would be for 30 37y old man who's competitive athlete there we are so the final note I'll make here is these are just estimations if you have access to the indirect calorimeter so the device that we hook up where they're breathing into it that's going to give a bit more accurate reflection of Tom because that is going to account for his body composition his genetics it's very personalized to him however if we don't have access to something like that this gives us a good overall number to start with say that we're working with Tom long term we can always adjust these numbers so maybe we find that he's when he eats 2500 calories a day he's losing weight so we know that he's going to need more calories but again this gives us a good starting point to then apply what we know all right so I hope that you have enjoyed working through some of these calculations the last thing I'm going to show you here I'm going to get out of my PowerPoint I did incl include on blackboard some practice calculations so I've tried to keep them very similar to what I presented in the presentation you've got three examples of folks and you'll be asked to calculate ideal body weight percent and then calories okay and you've got all the information there that you might need to make sure you feel good with this I did also include on blackboard my answers so you see my scribbles here as well as my highlighted answers personally I recommend for you to try it on your own see if you can do these and then certainly you can check your work with mine to make sure that you are on the right track if you're feeling like you need a bit more practice as I've mentioned several times reach out to me visit my office hours or reach out to those course mentors uh we're here to help support you throughout this semester all right guys thanks for listening the last part of this presentation we'll be talking about body composition and then wrapping it up