calaorie required for a man and a woman daily

sudhavaidhi

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#2
[h=1]Calorie Calculator[/h]Calorie Calculator


[h=2]Reference[/h]This Calorie Calculator is based on the Mifflin - St Jeor equation. With this equation, the Basal Metabolic Rate (BMR) is calculated by using the following formula:

  • BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5 (man)
    BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161 (woman)
The calories needed to maintain your weight equal to the BMR value, multiplied by an activity factor. To loss 1 pound, or 0.5kg per week, you will need to shave 500 calories from your daily menu.
The best way to lose weight is through proper diet and exercise. Try not to lower your calorie intake by more than 1,000 calories per day, and try to lower your calorie intake gradually. Also, try to maintain your level of fiber intake and balance your other nutritional needs.
The results of the Calorie Calculator are based on an estimated average.


 

sudhavaidhi

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#3
[h=2]Calories in Common Foods[/h][TABLE="class: cinfoT"]
[TR]
[TD="class: cinfoHd, bgcolor: #E0F0FE"]Food[/TD]
[TD="class: cinfoHdL, bgcolor: #E0F0FE"]Size[/TD]
[TD="class: cinfoHdL, bgcolor: #E0F0FE"]Calories[/TD]
[/TR]
[TR]
[TD]Apple[/TD]
[TD="class: cinfoBodL"]1 small (4 oz.)[/TD]
[TD="class: cinfoBodL"]80[/TD]
[/TR]
[TR]
[TD]Banana[/TD]
[TD="class: cinfoBodL"]1 medium (6 oz.)[/TD]
[TD="class: cinfoBodL"]101[/TD]
[/TR]
[TR]
[TD]Grape[/TD]
[TD="class: cinfoBodL"]each[/TD]
[TD="class: cinfoBodL"]2[/TD]
[/TR]
[TR]
[TD]Mango[/TD]
[TD="class: cinfoBodL"]1 (8 oz.)[/TD]
[TD="class: cinfoBodL"]135[/TD]
[/TR]
[TR]
[TD]Orange[/TD]
[TD="class: cinfoBodL"]1 (4 oz.)[/TD]
[TD="class: cinfoBodL"]71[/TD]
[/TR]
[TR]
[TD]Pear[/TD]
[TD="class: cinfoBodL"]1 (5 oz.)[/TD]
[TD="class: cinfoBodL"]100[/TD]
[/TR]
[TR]
[TD]Peach[/TD]
[TD="class: cinfoBodL"]1 (6 oz.)[/TD]
[TD="class: cinfoBodL"]38[/TD]
[/TR]
[TR]
[TD]Pineapple[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]80[/TD]
[/TR]
[TR]
[TD]Strawberry[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]53[/TD]
[/TR]
[TR]
[TD]Watermelon[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]45[/TD]
[/TR]
[TR]
[TD] [/TD]
[TD="class: cinfoBodL"] [/TD]
[TD="class: cinfoBodL"] [/TD]
[/TR]
[TR]
[TD]Asparagus[/TD]
[TD="class: cinfoBodL"]1 cup, boiled[/TD]
[TD="class: cinfoBodL"]36[/TD]
[/TR]
[TR]
[TD]Bean curd[/TD]
[TD="class: cinfoBodL"]4 oz.[/TD]
[TD="class: cinfoBodL"]81[/TD]
[/TR]
[TR]
[TD]Broccoli[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]40[/TD]
[/TR]
[TR]
[TD]Carrots[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]45[/TD]
[/TR]
[TR]
[TD]Cucumber[/TD]
[TD="class: cinfoBodL"]each[/TD]
[TD="class: cinfoBodL"]30[/TD]
[/TR]
[TR]
[TD]Eggplant[/TD]
[TD="class: cinfoBodL"]1 cup, boiled[/TD]
[TD="class: cinfoBodL"]38[/TD]
[/TR]
[TR]
[TD]Lettuce[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]7[/TD]
[/TR]
[TR]
[TD]Tomato[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]29[/TD]
[/TR]
[TR]
[TD] [/TD]
[TD="class: cinfoBodL"] [/TD]
[TD="class: cinfoBodL"] [/TD]
[/TR]
[TR]
[TD]Beef, regular, cooked[/TD]
[TD="class: cinfoBodL"]1 slice (2 oz.)[/TD]
[TD="class: cinfoBodL"]120[/TD]
[/TR]
[TR]
[TD]Chicken, cooked[/TD]
[TD="class: cinfoBodL"]1 slice (2 oz.)[/TD]
[TD="class: cinfoBodL"]95[/TD]
[/TR]
[TR]
[TD]Egg[/TD]
[TD="class: cinfoBodL"]large[/TD]
[TD="class: cinfoBodL"]79[/TD]
[/TR]
[TR]
[TD]Fish, Catfish, cooked[/TD]
[TD="class: cinfoBodL"]2 oz.[/TD]
[TD="class: cinfoBodL"]80[/TD]
[/TR]
[TR]
[TD]Pork, cooked[/TD]
[TD="class: cinfoBodL"]1 slice (2 oz.)[/TD]
[TD="class: cinfoBodL"]130[/TD]
[/TR]
[TR]
[TD]Shrimp, cooked[/TD]
[TD="class: cinfoBodL"]2 oz.[/TD]
[TD="class: cinfoBodL"]70[/TD]
[/TR]
[TR]
[TD] [/TD]
[TD="class: cinfoBodL"] [/TD]
[TD="class: cinfoBodL"] [/TD]
[/TR]
[TR]
[TD]Bread, regular[/TD]
[TD="class: cinfoBodL"]1 slice (1 oz.)[/TD]
[TD="class: cinfoBodL"]75[/TD]
[/TR]
[TR]
[TD]Butter[/TD]
[TD="class: cinfoBodL"]1 tea spoon[/TD]
[TD="class: cinfoBodL"]100[/TD]
[/TR]
[TR]
[TD]Caesar salad[/TD]
[TD="class: cinfoBodL"]1 serving (3 cups)[/TD]
[TD="class: cinfoBodL"]360[/TD]
[/TR]
[TR]
[TD]Cheeseburger[/TD]
[TD="class: cinfoBodL"]1 (McDonald Medium)[/TD]
[TD="class: cinfoBodL"]360[/TD]
[/TR]
[TR]
[TD]Chocolate[/TD]
[TD="class: cinfoBodL"]1 oz.[/TD]
[TD="class: cinfoBodL"]150[/TD]
[/TR]
[TR]
[TD]Corn[/TD]
[TD="class: cinfoBodL"]1 cup, cooked[/TD]
[TD="class: cinfoBodL"]140[/TD]
[/TR]
[TR]
[TD]Hamburger[/TD]
[TD="class: cinfoBodL"]1 (McDonald Medium)[/TD]
[TD="class: cinfoBodL"]280[/TD]
[/TR]
[TR]
[TD]Pizza[/TD]
[TD="class: cinfoBodL"]1 slice[/TD]
[TD="class: cinfoBodL"]180[/TD]
[/TR]
[TR]
[TD]Potato (uncooked)[/TD]
[TD="class: cinfoBodL"]1 oz.[/TD]
[TD="class: cinfoBodL"]120[/TD]
[/TR]
[TR]
[TD]Rice, cooked[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]225[/TD]
[/TR]
[TR]
[TD]Sandwich[/TD]
[TD="class: cinfoBodL"]1 (6" Subway)[/TD]
[TD="class: cinfoBodL"]310[/TD]
[/TR]
[TR]
[TD] [/TD]
[TD="class: cinfoBodL"] [/TD]
[TD="class: cinfoBodL"] [/TD]
[/TR]
[TR]
[TD]Beer, regular[/TD]
[TD="class: cinfoBodL"]1 can or bottle[/TD]
[TD="class: cinfoBodL"]150[/TD]
[/TR]
[TR]
[TD]Coca-Cola Classic[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]97[/TD]
[/TR]
[TR]
[TD]Diet Coke[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]3[/TD]
[/TR]
[TR]
[TD]Milk, low-fat (1%)[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]104[/TD]
[/TR]
[TR]
[TD]Milk, low-fat (2%)[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]121[/TD]
[/TR]
[TR]
[TD]Milk, whole[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]150[/TD]
[/TR]
[TR]
[TD]Orange Juice / Apple Cider[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]115[/TD]
[/TR]
[TR]
[TD]Yogurt, low-fat[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]200[/TD]
[/TR]
[TR]
[TD]Yogurt, non-fat[/TD]
[TD="class: cinfoBodL"]1 cup[/TD]
[TD="class: cinfoBodL"]150[/TD]
[/TR]
[/TABLE]
* 1 cup = ~250 milliliters, 1 tea spoon = ~5 milliliters
 

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