1. Your weight (in pounds) x 703
2. Square your height (in inches)
3. answer for step 1 / answer for step 2
- If your BMI is between 19 and 24 inclusive, you're normal.
- If your BMI is greater than 24, you're over weighted.
- If your BMI is between 27 and 29 inclusive (or above), then watch out! Your health is at risk!
To see how much calaries
you need per day, you need to calculate your BMR (Basal
Metabolic Rate)
Female: 611 + (4.38 x your weight (in pounds)) + (4.33 x your height (in inches)) - (4.7 x your age)Male: 67 + (6.24 x your weight (in pounds)) + (12.7 x your height (in inches)) - (6.9 x your age)
The answer you've got now is your BMR.
Now
you still need to do the following calculations to get the number of calaries
you'll need per day.
If you're a person who...
don't do any exercise at all: BMR x 0.9
don't rarely do exercise: BMR x 1.2
sometimes do exercise: (about 3 times per day) BMR x 1.3
usually do exercise: BMR x 1.7
always do exercise: BMR x 1.9
Healthy fat intake for a day:
Man - 90 grams or less
Woman - 65 grams or less
Healthy fibre intake for a day:
25-35 grams
How much calories
can you burn by exercising??
Based on 137 lb (62 kg) person:
walking (on asphalt road) ---------------- 5 kcal/min
swimming (breast stroke) ----------------- 10.5 kcal/min
jumping rope (10.5 kcal/min) ------------ 10.5 kcal/min
cycling (leisure) ------------------------------- 6.2 kcal/min
| Extras | Calories | Fat (gm) | Fibre (gm) | Walking (min) | Swimming/Jumping rope (min) | Bicycling (min) |
| Mayonnaise
(15 mL/1 tbsp) |
100 | 11 | - | 20 | 10 | 16 |
| Chocolate Chip Cookies (6 cm diam), 2 | 104 | 5 | 0.4 | 21 | 10 | 17 |
| ArrowRoot cookies, 2 | 58 | 2 | - | 11 | 5 | 9 |
| Doughnut, 1 | 165 | 8 | 0.8 | 33 | 16 | 27 |
| Cheesecake (1/12 of 23 cm diam. cake) | 278 | 18 | - | 56 | 26 | 45 |
| Apple Pie (1/6 of 23 cm diam. pie) | 404 | 18 | 2 | 81 | 38 | 56 |
| Butter, 5 mL/1 tsp | 36 | 4 | - | 7 | 3 | 6 |
| Margarine, 5 mL/1 tsp | 34 | 4 | - | 7 | 3 | 6 |
| Sour Cream, 15 mL/1 tbsp | 23 | 3 | - | 5 | 2 | 4 |
| Whipped Topping (non dairy) 15 mL/1 tbsp | 16 | 1 | - | 3 | 2 | 3 |
| Beer, 341 mL/10 oz | 145 | 0 | - | 29 | 13 | 23 |
| Liqueur, creme de menthe 50 mL/2 oz | 210 | 0 | - | 42 | 20 | 34 |
| Wine, white 100 mL/3 1/2 oz | 77 | 0 | - | 15 | 7 | 12 |
| Soft Drinks, 1 can | 119 | 0 | - | 24 | 11 | 19 |
| Potato Chips, 10 chips | 108 | 7 | - | 22 | 10 | 17 |
| Salad Dressing, french 15 mL/1 tbsp | 64 | 6 | - | 13 | 6 | 10 |
| Fruits & Veggies | Calories | Fat (gm) | Fibre (gm) | Walking (min) | Swimming/Jumping rope (min) | Bicycling (min) |
| Apple Juice (250 mL/1 c) | 123 | tr. | .8 | 25 | 12 | 20 |
| Banana | 106 | tr. | 2 | 21 | 10 | 17 |
| Orange, 1 | 62 | tr. | 2 | 13 | 6 | 10 |
| Orange Juice, (frozen diluted 250 mL/1 c) | 118 | tr. | 0.3 | 24 | 11 | 19 |
| Watermelon, 1 slice 25 cm diam x 2 cm | 118 | 2 | 1 | 24 | 11 | 19 |
| Potatoes, baked 1 | 148 | tr. | 4 | 30 | 14 | 24 |
| Potatoes, french fries, 10 strips | 158 | 8 | - | 32 | 15 | 25 |
| Breads | Calories | Fat (gm) | Fibre (gm) | Walking (min) | Swimming/Jumping rope (min) | Bicycling (min) |
| Muffin, bran 1 medium | 104 | 4 | 4 | 21 | 10 | 17 |
| Macaroni, cooked 250 mL/1 c | 164 | 1 | 2 | 33 | 16 | 26 |
| Pancake, 1 (10.2 cm diam.) | 61 | 2 | 0.3 | 12 | 6 | 10 |
| Bagel, 1 | 200 | 2 | 0.7 | 40 | 19 | 33 |
| Rice, cooked 250 mL/1 c | 202 | tr. | 0.8 | 40 | 19 | 33 |
| Rice, brown, cooked 250 mL/1 c | 214 | 1 | 2 | 43 | 20 | 35 |
| PITA bread, 1 (16.5 cm diam.) | 165 | 1 | 0.5 | 33 | 16 | 27 |
| BUN, hamburger, 1 | 175 | 3 | 1 | 36 | 17 | 29 |
| Tortillas, com, 1 | 65 | 1 | 1 | 13 | 6 | 10 |
| Milk Products | Calories | Fat (gm) | Fibre (gm) | Walking (min) | Swimming/Jumping rope (min) | Bicycling (min) |
| Cheddar Cheese, 45 gm/1.5 oz | 181 | 15 | - | 36 | 17 | 29 |
| Cheese, cottage, creamed 4.5% BF, 125 mL/1/2 c | 123 | 5 | - | 25 | 12 | 20 |
| Cheese, mozzarella (part skimmed milk) 45 gm/1.5 oz | 118 | 7 | - | 24 | 11 | 19 |
| Milk, whole 250 mL/1 cup | 159 | 9 | - | 32 | 15 | 26 |
| Milk, 2% 250 mL/1 cup | 128 | 5 | - | 26 | 12 | 21 |
| Milk, skim 250 mL/1 cup | 90 | tr. | - | 18 | 9 | 15 |
| Milk Shake, Choc. 250 mL/1 cup | 250 | 6 | - | 50 | 24 | 40 |
| Ice Cream, 10% BF 125 mL/1/2 cup | 142 | 8 | - | 28 | 14 | 23 |
| Yogurt, plain 1.5% BF 125 mL/1/2 c | 79 | 2 | - | 16 | 8 | 13 |
| Yogurt, flavoured 1.4% BF 125 mL/1/2 c | 136 | 2 | - | 27 | 13 | 22 |
Info in the above chart is taken from the HEART
AND STROKE FOUNDATION.