Nutritional calculator

3 Steps to Nutrition for a Healthy Body

1. What is your BMI?
2. How much should I be eating?
3. What foods should I be eating?

Step 1:

What is my "Body mass index" (BMI). A BMI is a measure of body fat based on height and weight that applies to both adult men and women.

  • Enter your weight and height using metric measures.
  • Click on "Calculate Your BMI" and your BMI will appear.
Height in cm
Weight in kg
Your BMI

BMI Categories:

  • Underweight = BMI of less than 18.5
  • Normal weight = BMI of between 18.5 and 24.9
  • Overweight = BMI of between 25 and 29.9
  • Obese = BMI of 30 or greater
 Classification BMI(kg/m²)
  Principal cut-off points Additional cut-off points
 Underweight <18.50 <18.50
     Severely thin <16.00 <16.00
     Moderately thin 16.00 - 16.99 16.00 - 16.99
     Mildly thin 17.00 - 18.49 17.00 - 18.49
 Normal range 18.50 - 24.99 18.50 - 22.99
23.00 - 24.99
 Overweight ≥25.00 ≥25.00
     Pre-obese 25.00 - 29.99 25.00 - 27.49
27.50 - 29.99
     Obese ≥30.00 ≥30.00
          Obese class I 30.00 - 34-99 30.00 - 32.49
32.50 - 34.99
          Obese class II 35.00 - 39.99 35.00 - 37.49
37.50 - 39.99
          Obese class III ≥40.00 ≥40.00

Step 2:

How many calories should I be consuming? Enter your information to find out how many calories you should be eating per day to acheive your goal.

Daily Calorie Calculator
Enter the following data
Your gender
Your height
Your weight
Your age years
Your activity
Automatic recalculation   
Results
Basal Metabolic Rate
A. Requirements to maintain current weight
**Calories cal
Carbohydrates (55%) cal = gm
Proteins (15%) cal = gm
Fats (30%) cal = gm
B. Requirements to lose weight by  per week *
**Calories cal
Carbohydrates (55%) cal = gm
Proteins (15%) cal = gm
Fats (30%) cal = gm
C. Requirements to gain weight by  per week
**Calories cal
Carbohydrates (55%) cal = gm
Proteins (15%) cal = gm
Fats (30%) cal = gm
*To lose weight, 1000 calories are subtracted per day for each Kilo you want to lose every week. To gain weight, 1000 calories are added per day for each Kilo you want to gain every week. However, total calorie levels < 1200 calories are not recommended and weight loss of > 1 kilo per week is also not recommended.

For a more balanced approach to a ½kilo per week weight loss, increase your activity. Decrease calorie intake by 250 calories per day and exercising to expend (use up) the other 250 calories. This approach prevents a decrease in your metabolic rate and promotes increased lean muscle mass.

AllNutritionals.com

Now divide the relevant **Calorie Total by 5 to give you each meals calories.

e.g. 1900/5 = 380.


This calculated figure indicates ideally how much you need to be consuming every 3 hours.

Step 3:

What foods types should I be eating?

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