calories counter

CALORIES COUNTER

Daily Calorie Requirement:

 

There are several formulas that are used to determine  daily calorie requirement.We will use the highly recommended one because  it  takes into account your activity level and some other body variables .

parameters needed are:

  • Body weight in kg
  • Height in cm
  • Age in years
  • Activity level

 

ACTIVITY  LEVEL  is the level of activities that you perform in your day to day life,a number is attributed to different  levels.So take note of the number that applies to you 

Little or no exercise =1.2

Light exercise (1–3 days per week)= 1.375

Moderate exercise (3–5 days per week) = 1.55

Heavy exercise (6–7 days per week)= 1.725

Very heavy exercise (twice per day, extra heavy workouts)= 1.9

The formula that we will use is called  Harris–Benedict equation, it will give us 2 values,which are  the basal metabolic rate(BMR) and daily calorie requirements

There are separate  BMR formulas for men and women,they are:

MEN

BMR  =     66.4730 + (13.7516 x weight in kg) + (5.0033 x height in cm) – (6.7550 x age in years)

WOMEN

BMR =     655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) – (4.6756 x age in years)

DAILY CALORIE REQUIREMENT    =     BMR   X    ACTIVITY LEVEL

So let us consider an example of a 24 year old lady that weighs 65kg and her height is 168cm.

Her BMR will be

655.0955 + (9.5634 x 65) + (1.8496 x 168) – (4.6756 x 24)

655.0955 +  (621.621) + (310.7328)  –  (112.2144)
1587.4493  –  112.2144
BMR = 1475.2349

If she does light exercise ,that means her activity level1.375

and      DAILY CALORIE REQUIREMENT  =  BMR   X  ACTIVITY LEVEL

therefore , DAILY CALORIE REQUIREMENT    =  1475.2349 x 1.375

DAILY CALORIE REQUIREMENT      =2028.5 calories

Please note that the energy in food is measured in kilocalories (Kcal), which is also known as Calories (C).So the calories that we’ve been talking about is actually kilocalories,but most times it is called calories. Just in case you are confused,kilocalories(Kcal) and calories are the same thing in this context,they are  used interchangeably.

The purpose of this formula is to allow you calculate the acccurate amount of calories that your body needs daily for optimum performance.The amount of calories derived from this formula just maintains the body weight,If you want to lose fat see the relationship between fat loss and calories

For your calculation to be easy,check this table for the conversion you might need.

 

Feet/Inches Centimeters
1′ 6″ 46
1′ 7″ 48
1′ 8″ 51
1′ 9″ 53
1′ 10″ 56
1′ 11″ 58
2′ 61
2′ 1″ 64
2′ 2″ 66
2′ 3″ 69
2′ 4″ 71
2′ 5″ 74
2′ 6″ 76
2′ 7″ 79
2′ 8″ 81
2′ 9″ 84
2′ 10″ 86
2′ 11″ 89
3′ 91
3′ 1″ 94
3′ 2″ 97
 
Feet/Inches Centimeters
3′ 3″ 99
3′ 4″ 102
3′ 5″ 104
3′ 6″ 107
3′ 7″ 109
3′ 8″ 112
3′ 9″ 114
3′ 10″ 117
3′ 11″ 119
4′ 122
4′ 1″ 124
4′ 2″ 127
4′ 3″ 130
4′ 4″ 132
4′ 5″ 135
4′ 6″ 137
4′ 7″ 140
4′ 8″ 142
4′ 9″ 145
4′ 10″ 147
4′ 11″ 150
 
Feet/Inches Centimeters
5′ 152
5′ 1″ 155
5′ 2″ 157
5′ 3″ 160
5′ 4″ 163
5′ 5″ 165
5′ 6″ 168
5′ 7″ 170
5′ 8″ 173
5′ 9″ 175
5′ 10″ 178
5′ 11″ 180
6′ 183
6′ 1″ 185
6′ 2″ 188
6′ 3″ 191
6′ 4″ 193
6′ 5″ 195
6′ 6″ 198
6′ 7″ 201
6′ 8″ 203

 

And also calories in common foods.

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

 

CALORIES OF FOOD COMPONENTS

Food Components kJ per gram Calorie (kcal) per gram kJ per ounce Calorie (kcal) per ounce
Fat 37 8.8 1,049 249
Proteins 17 4.1 482 116
Carbohydrates 17 4.1 482 116
Fiber 8 1.9 227 54
Ethanol (drinking alcohol) 29 6.9 822 196
Organic acids 13 3.1 369 88
Polyols (sugar alcohols, sweeteners) 10 2.4 283 68

 

Enjoy counting.

cheers

Babajide Adediran

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