KETERANGAN RESPONDEN :Nama: Lestari Sri PuspariniJenis Kelamin: PerempuanUmur: 33 thBerat Badan ( BB ): 57 KgTinggi Badan: 152 cmPekerjaan: Mahasiswi dan ibu rumah tangga

1. PERHITUNGAN KEB. KALORI HARIAN MENURUT GRADJEAN (1993)Kebutuhan kalori untuk metabolism basal :BB x 23.87 kilo kalori/hari/kg57 x 23.87 kilo kalori/hari/kg= 1360,6 Kkal/day2. Kebutuhan kalori untuk aktivitas kerja : 2156.025 Kkal/day (Tabel 1) 3. Total kebutuhan kalori= 1360.6 Kkal /day + 2165.025 Kkal/day = 3527 Kkal/day

Tabel 1. Recall aktivitas tanggal 21 Mei 2015NoWaktuAktivitasBerat badan (kg)Waktu (jam)Keb. Kilo kalori/ jam/kg BBKeb kilo kalori/hari

123.00-04.00tidur5750.98279.3

204.00-04.15sholat570.251.521.375

304.15-07.00Kegiatan rumah tangga572.252.06264.195

407.00 07.30mandi570.51.542.75

507.30-07.45berpakaian570.251.6924.0825

607.45-08.00sarapan570.251.4320.3775

708.00-08.30Duduk ,membaca570.51.4340.755

808.30-08.55berkendara570.421.4334.2342

908.55-09.10Naik tangga570.2515.8225.15

1009.10 12.00duduk di kelas-belajar572.831.43230.6733

1112.00-12.15sholat570.251.521.375

1212.15-13.00Makan siang570.251.521.375

1313.00-16.30duduk di kelas-belajar573.51.43285.285

1416.30-16.45sholat570.251.521.375

1516.45-17.00Turun tangga570.255.274.1

1617.00-17.30berkendara570.51.4340.755

1717.30-17.45mandi570.251.521.375

1817.45-18.00berpakaian570.251.6924.0825

1918.00-18.15sholat570.251.521.375

2018.15-18.30Makan malam570.251.521.375

2118.30-20.00Kegiatan rumah tangga571.52.06176.13

2220.00-23.00Duduk mengerjakan tugas5731.43244.53

TOTAL2156.025

Tabel 2. KEBUTUHAN KALORI PER JAM MENURUT JENIS AKTIFITASNOJENIS AKTIFITASKKAL/JAM/KGBB

1Tidur0,98

2Duduk (Istirahat)1,43

3Membaca (Intonasi Keras)1,50

4Berdiri (Tenang)1,50

5Makan1,50

6Menjahit (Tangan)1,59

7Berdiri (Konsentrasi Terhadap Suatu Objek)1,63

8Berpakaian1,69

9Menjahit Dengan Mesin1,93

10Mengetik2,00

11Menyetrika (Berat Setrika 2,5 Kg)2,06

12Mencuci peralatan dapur2,06

13Menyapu lantai (Kecepatan 38 Kal / Menit)2,41

14Menjilid Buku2,43

15Latihan Ringan2,00

16Jalan Ringan Kecepatan 3,9 KM/Jam2,43

17Pekerjaan Kayu, Logam, Pengecetan di Industri2,86

18Latihan Sedang3,43

19Jalan Agak Cepat (5,6 KM/JAM)4,14

20Jalan Turun Tangga5,20

21Pekerjaan tukang batu 5,71

22Latihan Berat6,43

23Mengergaji Kayi (MANUAL)6,86

24Berenang7,14

25Lari (8 KM/JAM)8,14

TABEL3. PENILAIAN BEBAN KERJA BERDASAR JUMLAH KEBUTUHAN KALORI (KEPMENAKER NO.: 51/MEN/1999)BEBAN KERJAKEBUTUHAN KALORI (KAL / JAM)

Ringan100-200

Sedang>200-350

Berat>350-500

TABEL 4. KLASIFIKASI INDEKS MASA TUBUH KLASIFIKASIINDEKS MASA TUBUH (kg/M2)

Underweight< 18.5

Severe thinness< 16

Moderate thinness16 16.99

Mild thinness17 18.49

Normal18.5 24.99

Overweight> 25

Pre-obesitas25 29.99

Obesitas> 30

Obesitas klas I30 34.99

Obesitas klas II35 39.99

Obesitas klas III> 40

4. PERHITUNGAN KEB. KALORI HARIAN HARISH BENNEDICT (1919)A. Indeks Masa Tubuh (IMT)= BB : (TB)2 TB dalam meter= 57 kg : (1.52 meter)2 = 24.7 NORMAL (tabel 4)B. Kebutuhan Angka Metabolisme Basal (AMB)AMB= 655 + 9,6 BB + 1,8 TB - 4,7 U= 655 + (9,6 x 57) + (1,8 x 152) - (4,7 x 33)= 1320.7 kkal

C. SDA = 10% x 1320.7 Kkalori = 132.07 KkaloriD. BMR + SDA = 1452.77 KkaloriTotal Kebutuhan kalori == (BMR + SDA) + aktivitas fisik Kkal/day (Tabel 1)= 1452.77 Kkal + 2156.025 Kkal = 3609 Kkal/day

5. Energi = aktivitas kerja / BMR = 2165.4 Kkal day : 1452.77 Kkal/day = 1.5 Kegiatan ringan ENERGI

Kegiatan sangat ringan1.4 x BMR

Kegiatan ringan1.6 x BMR

Kegiatan sedang2.5 x BMR

Kegiatan berat6 x BMR

6. Menurut FAO/WHO/UNU (1985)

BMR Berdasarkan Umur, Berat Badan dan Jenis KelaminKELOMPOK UMUR (th)LAKI-LAKIPEREMPUAN

0-360,9 B - 5461,0 B + 51

3-1022,7 B + 49522,5 B + 499

10-1517,5 B + 65112,2 B + 746

18-3015,3 B + 679 14,7 B +496

30-6011,6 B + 879 8,7 B + 829

> 6013,5 B + 487 10,5 B +596

Sumber: Almatsier (2009)Keterangan : B = berat badan dalam KgBMR = 8,7 B + 829= (8,7 x 57) + 829= 1324.9 Kkal =1325 Kkal

SDA= 10% x BMR= 10% x 1325= 132.5 Kkal

Total Kebutuhan Kalori= BMR + SDA + Aktivitas Fisik= 1325 Kkal + 132,5 Kkal + 2156,025 Kkal = 3613.525 Kkal

PERHITUNGAN KEBUTUHAN KARBOHIDRAT, LEMAK, PROTEINMenurut WHO, cara menentukan kebutuhan protein, lemak dan karbohidrat adalah sebagai berikut :Protein = 10 15 % dari kebutuhan energy total.Lemak = 10 25 % dari kebutuhan energy totalKarbohidrat = 60 75 % dari kebutuhan energy total

HASIL PERHITUNGAN KEB. KALORI HARIAN MENURUT GRADJEAN (1993) = 3527 Kkal/dayJenis nutrisiPersentase % dari total keb kaloriKebutuhan nutrisi (kkal)Kebutuhan nutrisi (gram)

Lemak10 - 25 %352.7 881.75 kkal39.2 98 gram

Protein10 - 15 %352.7 529.05 kkal88.2 132.3 gram

Karbohidrat60 - 75 %2116.2 2645.25 kkal529.1 661.3 gram

HASIL PERHITUNGAN KEB. KALORI HARIAN HARISH BENNEDICT (1919)Jenis nutrisiPersentase % dari total keb kaloriKebutuhan nutrisi (kkal)Kebutuhan nutrisi (gram)

Lemak10 - 25 % 360.9 902.25 kkal40.1 100.25 gram

Protein10 - 15 %360.9 541.35 kkal90.2 135.4 gram

Karbohidrat60 - 75 %2165.4 2706.75 kkal541.35 676,7 gram

NILAI KONVERSI :1 gram karbohidrat = 4 kkal1 gram lemak = 9 kkal1 gram protein = 4 kkal

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Result=====================================================================Nutrientanalysedrecommendedpercentagecontentvaluevalue/dayfulfillment______________________________________________________________________________energy 796.3 kcal 2036.3 kcal 39 % water 0.0 g 2600.0 g 0 % protein 45.2 g(23%) 60.1 g(12 %) 75 % fat 28.5 g(32%) 69.1 g(< 30 %) 41 % carbohydr. 86.7 g(45%) 290.7 g(> 55 %) 30 % dietary fiber 4.0 g 30.0 g 13 % alcohol 0.0 g--PUFA 5.1 g 10.0 g 51 % cholesterol 103.0 mg--Vit. A 752.3 g 800.0 g 94 % carotene 0.0 mg--Vit. E (eq.) 0.1 mg 12.0 mg 1 % Vit. B1 0.2 mg 1.0 mg 23 % Vit. B2 0.4 mg 1.2 mg 33 % Vit. B6 0.7 mg 1.2 mg 55 % tot. fol.acid 24.2 g 400.0 g 6 % Vit. C 2.4 mg 100.0 mg 2 % sodium 131.5 mg 2000.0 mg 7 % potassium 636.1 mg 3500.0 mg 18 % calcium 49.4 mg 1000.0 mg 5 % magnesium 87.0 mg 300.0 mg 29 % phosphorus 392.0 mg 700.0 mg 56 % iron 3.2 mg 15.0 mg 22 % zinc 4.9 mg 7.0 mg 69 %

With the following foods you can fullfill the deficits

Deficit in protein: 14.9 g Recommended: 60.1 g/day

Tofu fresh 185 g 142.8 kcalCurds with at most 10% fat (dry matter) 111 g 83.3 kcalBeef lean fresh cooked 52 g 78.2 kcalPork lean 70 g 95.7 kcalTurkey, breast fresh (white meat) 62 g 66.1 kcalBeef liver cooked 67 g 99.0 kcal

Deficit in carbohydrate: 203.9 g Recommended: 290.7 g/day

Wholemeal bread 543 g 1019.7 kcalOat flakes 322 g 1192.2 kcalMillet grain hulled 297 g 1049.8 kcalRice hulled cooked 996 g 925.7 kcalEgg noodles cooked 835 g 1052.0 kcalMixed fruit dried 310 g 895.7 kcalBoiled potatoes (R) 1461 g 982.7 kcal

Deficit in poly unsaturated fatty aci: 4.9 g Recommended: 10.0 g/day

Walnut European 12 g 75.7 kcalOlive oil 53 g 466.2 kcalWheat germ oil 8 g 70.8 kcalSunflower seed oil 8 g 70.9 kcalSafflower oil 7 g 58.4 kcal

Deficit in dietary fiber: 26.0 g Recommended: 30.0 g/day

Wholemeal bread 300 g 562.8 kcalWheat wholemeal 252 g 790.2 kcalWholemeal biscuits 306 g 1441.1 kcalWholemeal noodles without eggs 226 g 729.9 kcalApricot dried 232 g 577.8 kcalCarrot fresh 715 g 184.6 kcalPeas green fresh cooked 491 g 411.0 kcal

Deficit in potassium: 2863.9 mg Recommended:3500.0 mg/day

Plums fresh 1302 g 612.9 kcalBanana fresh 729 g 693.2 kcalSpinach leaves cooked 729 g 139.3 kcalKohlrabi fresh 754 g 185.5 kcalFennel fresh 580 g 142.7 kcalBoiled potatoes (R) 877 g 589.8 kcal

Deficit in magnesium: 213.0 mg Recommended: 300.0 mg/day

Wholemeal bread 380 g 714.5 kcalOat flakes 153 g 566.9 kcalMillet grain hulled 125 g 443.5 kcalSpinach leaves fresh 367 g 64.1 kcalKohlrabi fresh 495 g 121.9 kcalPurslane fresh 141 g 38.1 kcalSunflower see fresh 54 g 310.0 kcalLegumes ripe 184 g 510.0 kcal

Deficit in calcium: 950.6 mg Recommended:1000.0 mg/day

Spring cabbage fresh cooked 537 g 148.9 kcalCow's milk partially skimmed boiled 779 g 385.5 kcalParmesan 79 g 348.7 kcalEdam 119 g 420.9 kcalCurds with at most 10% fat (dry matter) 792 g 596.4 kcal

Deficit in phosphorus: 308.0 mg Recommended: 700.0 mg/day

Crispbread 273 g 979.8 kcalEmmenthal min. 45% fat (dry matter) 44 g 168.7 kcal

Deficit in iron: 11.8 mg Recommended: 15.0 mg/day

Wholemeal bread 442 g 829.7 kcalOat flakes 255 g 944.0 kcalSpinach deep-frozen cooked 327 g 65.6 kcalBlack salsify fresh 356 g 59.6 kcalLegumes ripe 234 g 650.2 kcalBeef lean fresh cooked 384 g 580.1 kcalPork cooked 474 g 953.3 kcalBeef liver cooked 174 g 255.3 kcalPork liver cooked 76 g 94.3 kcal

Deficit in zinc: 2.1 mg Recommended: 7.0 mg/day

Wholemeal bread 89 g 167.0 kcalWheat germ 18 g 56.0 kcalSweet corn fresh cooked 203 g 181.4 kcalSoya bean protein textured (TVP) 49 g 138.7 kcalChanterelle dried 35 g 42.2 kcalHard cheese with at most 10% fat (dry matter) 42 g 71.0 kcalPork cooked 53 g 106.1 kcalBeef liver cooked 46 g 67.5 kcalPork liver cooked 35 g 42.7 kcal

Deficit in Vit. A (retinolequiv.): 47.7 g Recommended: 800.0 g/day

Apricot fresh 16 g 6.8 kcalLamb's lettuce fresh 7 g 1.1 kcalSpinach deep-frozen cooked 5 g 1.1 kcalSpring cabbage fresh cooked 7 g 1.9 kcalFennel fresh 6 g 1.5 kcalCarrot fresh 3 g 0.8 kcalCamembert 13 g 37.9 kcalPork liver cooked 0 g 0.3 kcalCarrot salad cooked with oil (R) 4 g 3.3 kcal

Deficit in Vit. E (tocopherolequiv.): 11.9 mg Recommended: 12.0 mg/day

Raspberry fresh 1309 g 444.3 kcalSavoy cabbage fresh cooked 471 g 102.4 kcalBlack salsify tinned cooked 184 g 23.7 kcalHazelnut fresh 45 g 289.0 kcalAlmond fresh 46 g 260.4 kcalSoya bean sausage tinned 316 g 925.0 kcalWheat germ oil 7 g 60.2 kcalSunflower seed oil 19 g 168.5 kcal

Deficit in total folic acid: 375.8 g Recommended: 400.0 g/day

Orange fresh 1566 g 737.2 kcalSpinach leaves fresh 482 g 84.1 kcalChinese cabbage fresh 453 g 61.7 kcalFennel fresh 376 g 92.5 kcalBeetroot fresh 404 g 169.0 kcalRadish white fresh 1566 g 213.3 kcalSoja bean roasted 301 g 1079.2 kcalVeal liver cooked 152 g 222.9 kcal

Deficit in thiamine: 0.8 mg Recommended: 1.0 mg/day

Oat flakes 131 g 484.2 kcalWholemeal noodles without eggs 115 g 372.1 kcalSoya beans dried 79 g 330.0 kcalPeas green deep-frozen cooked 396 g 333.1 kcalSunflower see fresh 41 g 233.6 kcalSoya bean flour (excess oil removed) bitter principle 62 g 121.5 kcalPork lean 86 g 116.5 kcal

Deficit in riboflavine: 0.8 mg Recommended: 1.2 mg/day

Almond fresh 130 g 740.2 kcalChampignon cooked 206 g 31.0 kcalHard cheese min. 30% fat (dry matter) 161 g 574.7 kcalCamembert 155 g 445.9 kcalPork liver cooked 22 g 26.9 kcal

Deficit in pyridoxine: 0.5 mg Recommended: 1.2 mg/day

Wheat wholemeal flour 117 g 361.0 kcalMillet grain hulled 72 g 253.6 kcalRice not hulled 80 g 280.4 kcalRice parboiled 134 g 469.6 kcalBanana fresh 145 g 138.1 kcalBrussels sprouts fresh cooked 314 g 88.6 kcalSardine cooked 67 g 93.2 kcalSalmon fresh 66 g 85.9 kcalPork liver cooked 81 g 100.1 kcal

Deficit in Vit. C (ascorbic acid): 97.6 mg Recommended: 100.0 mg/day

Strawberry fresh 150 g 48.1 kcalKiwi fresh 137 g 83.8 kcalOrange fresh 195 g 91.9 kcalBroccoli fresh cooked 160 g 37.0 kcalKohlrabi fresh 152 g 37.5 kcalRed pepper fresh 70 g 25.7 kcal