This another assignment i prepared to evaluate my food intake and nutrient requirement for one day. This might help you guys come along with one for yourself.

1. Personal Evaluation of My Personal Food
Intake versus My Food and Nutrient
Requirements for One Day

2. Personal Evaluation of My Personal Food Intake versus My
Food and Nutrient Requirements for One Day
Name:
Age: 23 Weight(kg): 80
Sex: Male Height(m): 1.78
BMI: 25.2493372 Birthday: 01 February, 1993
BMR: 1803 Kcal Per day
1. One day Record of my Physical Activity & Food Intake
(Date: 23 November, 2015).
Time Duration
(mins)
Food & Drinks Activity Place
7:30 AM 15 450 ml Drinking Water Waking Up & Brushing My Room
7:45 AM 20 Bathing Washroom
8:05 AM 25 A poached egg (50 gm.),
2pcs Parota (112 gm.),
350 ml water
Breakfast Hall Canteen
8:30 AM 30 Internet Browsing, Checking
Mails (Sitting)
My Room
9:00 AM 10 Walking to Basherhat
9:10 AM 20 A cup of tea without milk Gossiping with seniors, friends.
(Sitting)
Tea Stall
9:30 AM 50 Attending Class (Sitting) Classroom
10:20 AM 50 Attending Class (Sitting) Classroom
11:10 AM 50 Attending Class (Sitting) Classroom
12:00 PM 50 Attending Class (Sitting) Classroom
12:50 PM 5 Walking to Basherhat
12:55 PM 30 (350 gm. Rice, 50 gm. Fish,
30 gm. Pulse, 80 gm. Mixed
vegetable), 350 ml water
Having Lunch (Sitting) Muslim Hotel
1:25 PM 5 Walking to Library
1:30 PM 40 Organizing Class Lectures
(Sitting)
Library
2:10 PM 5 Walking to Classroom
2:15 PM 50 Attending Class (Sitting) Classroom
3:05 PM 50 Attending Class (Sitting) Classroom
3:55 PM 10 Walking to Room
4:05 PM 10 250 ml water Freshen Up My Room
4:15 PM 30 Resting by Lying Down My Room

3. 4:45 PM 60 Internet Browsing, Checking
Mails (Sitting)
My Room
5:45 PM 10 Walking to Basherhat
5:55 PM 10 2 Pcs Singara, 250 ml water Snacks Tea Stall
6:05 PM 5 Walking to Gymnasium
6:10 PM 15 Warming up for playing
(Running)
Gymnasium
6:25 PM 90 2 Pcs Banana, 400 ml Water Playing Table Tennis Gymnasium
7:55 PM 25 Playing Badminton Gymnasium
8:20 PM 10 Walking to Room
8:30 PM 10 Freshen Up My Room
8:40 PM 20 2 pcs Rice Bread (Ruti- 100
gm.), 150 gm.
mixed vegetables, 1 Egg,
250 ml Water
Dinner (Sitting) Hall Canteen
9:00 PM 210 Studying, (Sitting) My Room
12:30 AM 40 30 gm. Biscuits, 250 ml
Water
Internet Browsing, Checking
Mails (Sitting)
1:10 AM 380 Sleeping
Total Mins 1440
2. Body Mass Index (BMI) Calculation:
BMI = Weight (kg)/Height2 (m2)
BMI = 80÷1.782
= 25.2493372
3. Basal Metabolic Rate (BMR) Calculation:
BMR = 15.3×(Weight)+579
BMR = 15.3×(80)+579 = 1803 kCal per day
4. Physical Activity Level (PAL) Calculation:
Activity IEIa Hours of Activity(ta)
min
Hours of Activity(ta) hr IEIa×ta
Sleeping 1.00 380 6.333333333 6.333333333
Walking 1.60 60 1 1.6
Bathing 2.00 20 0.333333333 0.666666667
Sitting 1.20 275 4.583333333 5.5
Reading 1.20 210 3.5 4.2
Resting 1.20 30 0.5 0.6
Attending Class 2.10 300 5 10.5
Playing Table Tennis 2.03 90 1.5 3.045
Playing Badminton 4.75 25 0.416666667 1.979166667
Running 3.05 15 0.25 0.7625

4. Freshen Up 1.60 35 0.583333333 0.933333333
Totals 1440 24 36.12
PAL Per Day 36.12÷ 24 = 1.505
5. Energy Requirements (ER):
ER = BMR × PAL per day
ER = 1803× 1.505 = 2713.515 kcal/24 hr
6. Calculation of Energy Gained from Food Intake on That Day
(23 November, 2015):
Source Amount
(gm)
Protein Fat Carbohydrate Dietary Fiber
Rice 350.00 7.60 0.02 80.00 2.75
Ruti 150.00 4.00 0.02 32.00 1.30
Egg 100.00 13.40 13.60 0.02 0.02
Biscuit 30.00 1.90 3.00 17.10 0.72
Parota 180.00 6.00 7.00 37.00 1.88
Singara 120.00 5.00 8.00 26.00 0.90
Banana 100.00 0.00 0.00 10.00 2.00
Pulse 30.00 3.00 0.08 5.00 3.00
Potato 50.00 0.70 0.40 8.10 1.25
Tea 150 ml 0.32 0.00 10.65 0.15
Mixed Vegetables 180.00 3.83 10.00 9.58 8.76
Fish 50.00 13.66 13.00 0.02 0.56
Salt 10.00 0.00 0.00 0.00 0.00
Chili 2.00 0.32 0.12 0.70 0.53
Garlic 5.00 0.35 0.03 1.38 0.11
Onion 15.00 0.21 0.02 1.83 0.29
Soybean Oil 60.00 0.00 60.00 0.00 0.00
Clove 2.00 0.10 0.18 0.55 0.56
Salt 10.00 0.00 0.00 0.00 0.00
Ginger 5.00 0.10 0.04 0.67 0.10
Cumin 5.00 0.92 0.88 1.86 0.53
Turmeric 5.00 0.35 0.42 2.37 1.06
Water 2500 ml 0.00 0.00 0.00 0.00
Total gm 61.74 116.81 244.82 26.45
Conversion to Kcal 61.74 116.81 244.82 26.45
× 4.18 = × 4.18 = × 9 = × 2.07 =
Kcal Yields 258.06066 1051.263 1023.3476 54.75978
Total Energy (Kcal) 258.06066 + 1051.263 + 1023.3476 + 54.75978 = 2387.43104 Kcal