Case Study
Improving Body Composition

Rick is a healthy 17-year-old high school student who is 70 inches tall and weighs 205 pounds. He has decided to "get a six-pack" over the summer with a diet and exercise program. As part of his new plan, he has stopped drinking soda and is eating more salads in addition to his usual diet. Besides of these changes, he is unclear on how to proceed to reach his fitness goal. Rick’s mother wants to make sure his approach will not interfere with his normal growth and development, and has asked him to seek reliable information to help him make a reasonable plan.

1. What is Rick’s BMI?
2. What is Rick’s weight category?
3. Based on his BMI, in what range is Rick’s body fat likely to be?
4. Suppose Rick wanted to reduce his BMI to 27. What would his target weight be?
5. What is Rick’s BMR at his current weight?
6. Suppose Rick engages in light-to-moderate intensity weight lifting. How many calories will he expend per hour of activity? Use his current weight in your calculations.
7. If Rick swims for 30 minutes at a speed of 45 yards per minute, how many calories will he expend? Use his current weight in your calculations.