Underweight (Non-Athletes)(Eng)

UNDERWEIGHT

SPORT NUTRITION CENTER
INSTITUT SUKAN NEGARA

WHAT IS UNDERWEIGHT?

Underweight is body weight that is too low for a
normal healthy adult or child. It is also known by
various other names such as wasting,
emaciation, thinness, stunting, etc., and is
caused by multiple factors especially lack of
adequate nutrients in the body

(Uzogara. 2016)

Future consequences?

• Nutritional Deficiency
• Weekend Immune System
• Fertility Problem
• Start point of Eating Disorder such as Anorexia

Nervosa and Bulimia Nervosa
(Lorem et al., 2017)

Name:………………………………………………………………………….
Date:…………………

Your Health Status Your Classification?

Item Record BMI (kg/m2) Category Tick
Weight (kg)
Height (cm) <18.5 Underweight
BMI (kg/m2)
Body fat (%) 18.5-23.0 Normal
Muscle mass (%)
23.1-27.5 Overweight

>27.6 Obese

(WHO Asian BMI Classification)

Concept of Energy

CALORIES CALORIES
OUT IN

CALORIES CALORIES
IN

CALORIES CALORIES
IN OUT

WEIGHT GAIN WEIGHT LOSS

BALANCED WEIGHT

(Uzogara. 2016)

PLAN GOAL! STRATEGIES

Increase your daily SELECT ENERGY-DENSE FOODS
calorie intake 500- ◦ Select menu with high calorie, but with moderately.
EAT REGULAR MEALS DAILY
1000kcal daily ◦ Make sure to have breakfast, lunch and dinner with few

snacking time.
DECREASE ALCOHOL CONSUMPTION
◦ Alcohol intake will encourage fullness and you will lost

your appetite.
CONSUME EXTRA SNACKS
◦ Healthy snacking such as fruits and legumes help you to

increase calorie intake.
Nutrional Supplements
◦ To help you gain extra nutrients and encourage the

appetite.
*with prescription by Nutritionists and Dietitian.

(Uzogara. 2016)

Dietary Recommendation

Male (BMR) (0.0550 x Body weight(kg) ) + 2.480 =
Age 18-30 (0.0432 x Body weight(kg) ) + 3.112 =
Age 30-60
Female (BMR) (0.0535 x Body weight(kg) ) + 1.994 =
Age 18-30 (0.0432 x Body weight(kg) ) + 2.147 =
30-60 (BMR/4.16) x 1000 =……………….Kcal
BMR in Kcal

Physical Activity Level Kcal

Low BMR(…………….Kcal) x 1.45=

Sedentary BMR(…………….Kcal) x 1.75=

Active BMR(…………….Kcal) x 2.05=

Dietary History

Time Menu Kcal
Breakfast Total

Morning
tea/snacking

Lunch

Afternoon
tea/snacking

Dinner

Supper

Example of meals

415Kcal 4535
Kcal

Tuna Sandwich, Nasi Ayam , Fresh
Banana Orange
Milkshake
High Dense
605Kcal Food include..

Nasi Goreng Paprik, Snacking with • Legumes
Plain Water fruits, variety of
Legumes can
283Kcal fruits. be take as a
Orange cake
(1-2 slice), plain healthy
water snacking.

PLAN YOUR MEALS

Time Menu Kcal
Breakfast Total

Morning
tea/snacking

Lunch

Afternoon
tea/snacking

Dinner

Supper



FOR MORE INFORMATION,PLEASE CONTACT:
0389914991

ISN SPORTS NUTRITION CENTRE

References

Klemm, S. (2018). Understanding Body Mass Index. Retrieved from:
https://www.eatright.org/health/weight-loss/your-health-and-your
weight/understanding-body-mass-index

Ismail, I. et. al. (2004). Clinical Practice Guidelines Obesity. Ministry of Health

Uzogara, S. G. (2016). Underweight, the less discussed type of unhealthy weight

and its implications: a review. American Journal of Food Science and

Nutrition Research, 3(5), p.126 142.

Wong, J. E., Poh, B. K., Nik Shanita, S., Izham, M. M., Chan, K. Q., De Tai, M., Ng, W.

., & Ismail, M. N. (2012). Predicting basal metabolic rates in

Malaysian adult elite athletes. Singapore Medical Journal, 53(11),

744–749.