"Discover the Secrets to Easy Math and Delicious Meals! Dive into basic calculations and meal planning made simple. Learn how to balance your budget while crafting tasty dishes that'll make your taste buds dance. From numbers to nourishment, this is your go-to guide for hassle-free cooking and stress-free math! Get ready to be a meal planning pro with easy math tricks! No more guesswork – just simple calculations for delicious dishes every time. Let's make cooking and planning meals a breeze!"

1. "BASIC
CALCULATIONS
& MEAL
PLANNING"
Presented by;
ROMESA SAJJAD ( BS 8th Semester)
College of Home Economics,
University of Peshawar

2. MEAL PLANNING:
"Meal planning involves
strategically selecting and
organizing meals to
ensure they meet individual
dietary needs and goals."

3. FACTORS TO BE
CONSIDERED:
1. Caloric intake
2. Macronutrient balance
(protein, carbohydrates, fats)
3. Micronutrient adequacy
(vitamins, minerals)

4. PRINCIPLES OF MENU PLANNING:
1. Individualization
2. Long-Term Sustainability
3. Variety
4. Nutrient Density
5. Economic Consideration
6. Seasonal Availability
7. Food Preferences

5. 8. Fasten Recovery
9. Satiety
10. Satisfaction
11. Portion Control
12. Meal Timing
13. Hydration
14. Food Safety
15. Palatable

6. "BASIC
CALCULATIONS
IN MEAL
PLANNING"

7. FUNDAMENTAL CALCULATIONS INVOLVED
1.CALCULATION OF CALORIES:
Factors such as age, gender, weight, height, health
condition and activity level are taken into account.
One common method for calculating caloric needs
is the Harris-Benedict equation, which provides an
estimate of basal metabolic rate (BMR) based on
gender, age, weight, and height.
Activity factors are then applied to this value to
determine total daily energy expenditure (TDEE).

8. 2.MACRONUTRIENTDISTRIBUTIONCALCULATION:
• Calculating the distribution of macronutrients
ensures that individuals consume an
appropriate balance of nutrients.
• The recommended distribution of
macronutrients varies based on factors such as
age, gender, activity level, and health goals.
• For example, a general guideline might suggest
that 45-65% of total calories come from
carbohydrates, 10-35% from protein, and 20-
35% from fats.

9. 3. PORTION SIZE CALCULATION:
• Portion size refers to the amount of
food served or consumed at a single
sitting
• Portion size calculations help individuals
understand appropriate serving sizes for
different types of foods.
• Visual cues, hand measurements, or
kitchen tools can be used to estimate
portion sizes.

10. 4.RECIPE SCALING CALCULATION:
• Recipe scaling allows individuals to adjust
ingredient quantities to accommodate different
serving sizes or to meet specific nutritional
goals.
• This calculation ensures consistency in
nutritional content and flavor when modifying
recipes.
• Recipe scaling involves adjusting ingredient
quantities proportionally based on the desired
number of servings.

11. "STEP-BY-STEP
GUIDE TO THE
BASIC
CALCULATIONS"

12. ASSESS NUTRITIONAL NEEDS
•Determine the nutritional needs
of the individuals for whom the
menu is being planned.
• Consider factors such as age,
gender, weight, height, activity
level, and any specific dietary
requirements or restrictions.

13. 2. CALCULATE TOTAL DAILY CALORIC
NEEDS:
•Use a formula such as the HARRIS-
BENEDICT EQUATION to calculate each
individual's basal metabolic rate (BMR)
based on their gender, age, weight, and
height.
•Then, apply an activity factor to estimate
their TOTAL DAILY ENERGY EXPENDITURE
(TDEE).

14. BMR (Basal Metabolic Rate)
• It's the amountof energy your body
needs to maintainbasic
physiologicalfunctionswhile at rest,
such as ; breathing, circulating
blood, regulating temperature,and
cell production.
•It's often used as a baseline for
calculatingcalorie needs for weight
managementand nutrition planning.

15. BMR VALUES
BMR for men:
• 66.5+(13.75×weight in kg)+(5.003×height in
cm)−(6.755×age in years)
BMR for women:
• 655.1+(9.563×weight in kg)+(1.850×height i
n cm)−(4.676×age in years)

16. ACTIVITY FACTORS

17. 3. DETERMINE MACRONUTRIENT
DISTRIBUTION:
• Based on dietary guidelines and
individual preferences, decide on the
distribution of macronutrients
(carbohydrates,proteins, fats) in the
menu.
• For example, a balanced diet might
consistof approximately 45-65% of total
calories from carbohydrates,10-35%
from protein, and 20-35% from fats.

18. 4.CALCULATE MACRONUTRIENT GOALS
• Convert the percentage of
calories from each
macronutrient into grams based
on the individual's total daily
caloric needs.

19. 5. PLAN MEALS
• Based on the calculatedtotal daily
caloric needs and macronutrientgoals,
create a menu that includes breakfast,
lunch, dinner, and snacks.
• Ensure that eachmeal containsa
balanceof carbohydrates,proteins, and
fats, as well as a variety of nutrient-dense
foods such as fruits, vegetables, whole
grains, lean proteins, and healthy fats.

20. 6. ADJUST PORTION SIZES
• Use portion size guidelines to ensure
that each meal provides the
appropriate number of calories
and macronutrients.
• Adjust portion sizes as needed to
accommodate individual preferences
and dietary goals.

21. 7. MONITOR AND ADJUST
•Regularly monitor the menu plan
to ensure that it meets
nutritional needs and supports
health goals.
•Make adjustments as necessary
based on feedback, changes in
dietary requirements, or new
nutritional guidelines.

22. Let's
Discuss An
Example

23. EXAMPLE
“A one-day weight loss diet plan for a 19
year old female with Diabetes Mellitus.”
DATA :
• Age: 19 years
• Gender: Female
• Weight: 75 kg
• Height: 151 cm (about 4.95 ft)
• BMI: 32.9 (Obese)
• Activity level: Sedentary

24. “ESTIMATING TOTAL CALORIES PER DAY
(kcal/day)”
STEP 1 : Calculate BMR;
For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 ×
height in cm) - (4.330 × age in years)
BMR= 447.593+(9.247 × 75) + (3.098 × 151) - (4.330 × 19)
= 447.593+693.525 +467.798-82.27
=1,527
This Photo by Unknown author is licensed under CC BY-SA.

25. • STEP2 : Determine the Activity Level
The activity level of this female is sedentary i.e
very little or no exercise.
• STEP 3: Calculating TDEE (Total Daily Energy
Expenditure)
Multiply BMR by activity factor
Activity Level =Sedentary (little or no exercise):
BMR × 1.2
=1,527 × 1.2
=1,832.4

26. STEP 4: Determine Caloric Intake for
Weight Goals
we’ll create a calorie deficit (consume fewer calories
than TDEE).
• Caloric Deficit=TDEE−Calories Consumed
• If Total Energy Expenditure (TEE) is 1832.4 calories
per day, aiming for a daily caloric intake of around
1332.4 calories (1832.4 - 500) could be a
reasonable goal for weight loss.
This Photo by Unknown author is licensed under CC BY.

27. MEAL PLANNING
1332.4 kilo-calories distributed among;
CARBOHYDRATES 45-65%
FATS 20-35%
PROTEINS 10-35%
This Photo by Unknown author is licensed under CC BY-SA.

28. STEP :1 Calculating calories and grams for
carbohydrates, fats and proteins.
• Carbohydrates:45%
0.45×1332.4 calories from carbohydrates
• Fats: 30%
0.30×1332.4 calories from fats
• Proteins:25%
0.25×1332.4 calories from proteins
• Carbohydrates: 0.45×1332.4 = 599.58calories
• Fats: 0.30×1332.4=399.72calories
• Proteins : 0.25×1332.4=332.1calories
This Photo by Unknown author is licensed under CC BY-NC-ND.

29. • Carbohydrates:
599.58calories / 4calories/g = 149.9 grams
• Fats:
399.72calories /9calories/g = 44.4 grams
• Proteins:
332.1calories /4calories/g = 83 grams
Therefore, one balanced distribution of 1332.4
calories could be approximately 150g of
carbohydrates, 44g of fats, and 83g of proteins.

30. STEP NO.2 Planning 6 meals of the
day and distributing calories,
NUMBER OF MEALS TOTAL MEALS PERCENTAGE
CALORIE DISTRIBUTION
1. Breakfast 30% 400
2. Snack 5% 67
3. Lunch 30% 400
4. Teatime 5% 67
5. Dinner 25% 333
6. Bedtime Snack 5% 67
Total Calories =1332.4
This Photo by Unknownauthorislicensed under CC BY-SA.

31. "DAY MEAL PLAN
FOR WEIGHT
LOSS WITH
DIABETES
MELLITUS "

34. THANK YOU !
….
ANY QUESTIONS?