PT Nutrition Case Study

Name: Shea Rogers

Age: 30

Sex: Female

Weight (kg): 87.5

Height (cm): 160

Activity level: Sedentary

Health issues / allergies / contraindications: No health issues or allergies

Goals: Weight loss
Better food choices

BMR (kcal): 1564

Daily calorie target (kcal): 1877

Working / notes: Mifflin St Jeor Equation
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
BMR = 875 + 1,000 − 150 − 161
Which gives BMR of 1564 x 1.2 as lifestyle is sedentary, which gives you TDEE of 1877
This should be around maintanance weight

Client Name: Shea Rogers

Day of week: Friday

Date: 03/07/26

Bed time: 01:00

Slept well? (Y/N): N

Rise time: 07:20

Felt refreshed? (Y/N): N

Meals:
• Breakfast (08:30): Sausage/Cheese/Bacon sandwich in brioche bun · fluids: Ice latte with oat milk and vanilla
• Mid-morning snack (21:30): Chicken Alfredo Dinner · fluids: Coke Zero 200ml

AM training: None

PM training: None

Energy levels: Fine

Notes / symptoms: Cravings for quick snacks due to hunger during the day time

Client Name: Shea Rogers

Day of week: Saturday

Date: 04/07/26

Bed time: 01:45

Slept well? (Y/N): Y

Rise time: 07:00

Felt refreshed? (Y/N): Y

Meals:
• Breakfast (08:30): Mc Donalds breakfast wrap · fluids: none
• Mid-morning snack (18:30): 15 chilli cheese bites · fluids: 250ml coke zero

AM training: none

PM training: none

Energy levels: good until around 3pm

Notes / symptoms: Hunger kicked in around 2pm, no cravings just general hunger pangs

Client Name: Shea Rogers

Day of week: Sunday

Date: 05/07/26

Bed time: 21:00

Slept well? (Y/N): Y

Rise time: 10:30

Felt refreshed? (Y/N): Y

Meals:
• Breakfast (11:00): Bagel, some tater tots · fluids: 750ml Coke Zero
• Mid-morning snack (13:00): apple, 3 rice cakes
• Lunch (16:30): spaghetti with sauce
• Afternoon snack (20:00): 3 carrots with hummus

PM training: 70 minutes walking on treadmill

Energy levels: tired in morning
felt ok during the day
tired in evening

Notes / symptoms: hunger not bad
mood good
content

Client Name: Shea Rogers

Day of week: Monday

Date: 06/07/26

Bed time: 00:00

Slept well? (Y/N): n

Rise time: 07:00

Felt refreshed? (Y/N): n

Meals:
• Breakfast (08:00): Sausage sandwich brioche · fluids: ice latte oat milk
• Mid-morning snack (12:30): toasted spicy cajun sandwich, tortilla chips · fluids: 500ml Coke Zero
• Lunch (20:00): 10 chilli cheese bites Burger King · fluids: 500ml coke zero
• Afternoon snack (23:00): belvita biscuits

AM training: none

PM training: none

Energy levels: little more than usual due to having a lunch

Notes / symptoms: all normal, no cravings

Macro breakdown:
• Breakfast: Sausage sandwich brioche (603 kcal)
• Lunch: toasted spicy cajun sandwich, tortilla chips (716 kcal)
• Dinner: 10 chilli cheese bites Burger King (460 kcal)
• Snack 1: belvita biscuits (228 kcal)
Daily total: 2007 kcal · P 74g / F 107g / C 188g

Notes on the breakdown: my fitness pal app mostly with some estimations

Praise / continue:
• Eating a breakfast consistently → Make something at home with more protein (improved satiety and improved muscle maintenance)

Minor modifications:
• belvita biscuits → pair the biscuits with a protein source such as a protein yoghurt/shake (improved satiety and will help distribute protein intake across the day)

Complete changes:
• chilli cheese bites → replace with a balanced meal containing a lean protein source, vegetables and a source of carbohydrates (meal is very high in fat and low in overall nutritional quality, should be used only as a treat occasionally)

Overall summary & next steps: Top 3 priorities - Increase protein intake, replace processed meals with a balanced meal of lean protein, vegetables and a carbohydrate source, increase fruit, vegetables and fibre intake overall. Reduce/track calories down to 200 calories below target calories

Monitor progress by recording bodyweight weekly in the mornings fasted
Track foods daily and aim for a consistent target

Review energy levels, hunger and adherence each week rather than solely weight