PT Nutrition Case Study

Name: Jordan keegan

Age: 26

Sex: male

Weight (kg): 89

Height (cm): 177

Activity level: moderate active

Goals: loose body fat

BMR (kcal): 2000.121

Daily calorie target (kcal): 3100

Working / notes: BMR for Men = 66.47 + (13.75 x 89) + (5.003 x 177) − (6.755 x 26)

2000.121 x 1.55

Client Name: Jordan

Day of week: Monday

Date: 12/05/2026

Bed time: 11pm

Slept well? (Y/N): y

Rise time: 7am

Felt refreshed? (Y/N): y

Meals:
• Breakfast (breakfast): 2 weetabix with full fat milk · fluids: 500ml water
• Mid-morning snack (mid morning snack): 6 strawberries , 1 banana
• Lunch (lunch): 100g chicken , 100g white rice, 30g broccoli · fluids: 500ml water
• Afternoon snack (dinner): sirloin steak 150g , 150g mash potato · fluids: 1L water
• Dinner (evening snack): packet of meanies , squares bar · fluids: coke zero

AM training: 1 hour walk in am

PM training: workout in gym

Energy levels: high

Notes / symptoms: craving a sweet treat after dinner

Client Name: Jordan

Day of week: Tuesday

Date: 13/05/2026

Bed time: 10pm

Slept well? (Y/N): y

Rise time: 7am

Felt refreshed? (Y/N): y

Meals:
• Breakfast (breakfast): 2 bacon medallions, 1 egg fried, slim bagel · fluids: 500ml water
• Mid-morning snack (mid morning snack): red apple, 10 red grapes · fluids: lucozade sport
• Lunch (lunch): 100g white rice, 100g chicken, 30g broccoli · fluids: 500ml water
• Afternoon snack (afternoon snack): nature valley bar
• Dinner (dinner): 100g baby potatoes, 100g lean mince, 30g carrots · fluids: 1L water
• Evening snack (evening snack): greek yoghurt and honey · fluids: 1L water

AM training: 10k run taking 1 hour

PM training: 45 minute strength training

Energy levels: high

Notes / symptoms: extra hungry from run

Client Name: Jordan

Day of week: Saturday

Date: 16/05/2026

Bed time: 9pm

Slept well? (Y/N): y

Rise time: 6am

Felt refreshed? (Y/N): y

Meals:
• Breakfast (breakfast): croissant · fluids: iced vanilla latte
• Mid-morning snack (mid morning snack): 30g cocopops with full fat milk · fluids: 1L water · supps: electrolytes
• Lunch (lunch): spaghetti 150g , mince 100g , spaghetti sauce 50g · fluids: 1L water
• Afternoon snack (afternoon snack): 1 banana , keoghs popcorn
• Dinner (dinner): 200g pork chops, 100g mash potatoes · fluids: coke zero
• Evening snack (evening snack): brunch ice cream · fluids: 500ml water

AM training: am 21k run

Energy levels: low after run

Notes / symptoms: extra hungry and picky eating after run , craving rubbish foods

Client Name: Jordan

Day of week: sunday

Date: 17/05/2026

Bed time: 9pm

Slept well? (Y/N): y

Rise time: 9am

Felt refreshed? (Y/N): y

Meals:
• Breakfast (breakfast): 2 slice toast · fluids: americano
• Mid-morning snack (mid morning snack): 1 banana · fluids: 500ml water
• Lunch (lunch): tomato soup and 1 slice brown bread · fluids: 1L water
• Afternoon snack (afternoon snack): nature valley bar · fluids: 1L water · supps: electrolytes
• Dinner (dinner): 100g rice, 100g salmon, 50g broccoli · fluids: coke zero
• Evening snack (evening snack): greek yoghurt & honey · fluids: 500ml water

Energy levels: lower then usual

Notes / symptoms: feeling extremely hungry

Macro breakdown:
• Breakfast: 2 weetabix with full fat milk (285 kcal)
• Lunch: 00g chicken , 100g white rice, 30g broccoli (511 kcal)
• Dinner: sirloin steak 150g , 150g mash potato (417 kcal)
• Snack 1: 6 strawberries , 1 banana (159 kcal)
• Snack 2: packet of meanies , squares bar (221 kcal)
Daily total: 1588 kcal · P 87g / F 35g / C 219g

Praise / continue:
• lunch → good meal well balanced (—)

Minor modifications:
• dinner → add more veg (get more nutrients)

Complete changes:
• breakfast → full fat milk to protein (lower cals higher protein)

Overall summary & next steps: increase protein over next couple weeks, try to stay on track on weekends and work towards more veg on the plate to fill hungry for less snacking