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Calculating Your Nutritional Needs

These calculators are available to help you determine your nutritional needs, BMI, body fat, food plan, point converter (for Weight Watcher's), and activity calorie assessments.

Calculators.

Adult Body Mass Index (BMI) and Calorie Calculator. This will determine your BMI, which is the standard used to determine your health in relationship to your weight. For those who are more familiar with the Ideal Body Weight (IBW) Range Table, you can access it through the attached .pdf file. Click here for the BMI and IBW Range Table. In addition, the calculator will determine your calorie needs in order to maintain your current weight,

Body Fat Calculator. Though not as accurate as using calibers, this is a quick and easy estimate of your percent body fat.

Nutritional Calculator. This calculator will determine your calories, protein, fat, and carbohydrate needs in relationship to weight loss, maintenance or weight gain.

Food Planning Calculator. This calculator was developed to use food groups to meet your nutritional needs. However, you can easily use this tool to count grams of protein, fat, or carbohydrates. Each food group has a link to the many food choices available.

Point Converter. For those of you on Weight Watchers, this calculator can transform any food into the point system as long as you have the calories, grams of fat and dietary fiber. See the nutrition label or go to the Nutritional Database Section for additional references.

Activity Calorie Calculator. This calculator will estimate your calories burned, whether it is brushing your teeth or playing soccer.

How Many Calories Do You Need?

This is recommended for people 19 years or older. Knowing your body's daily calorie needs is an important first step in setting realistic food plans and physical activity.

Step One. Adult BMI (Body Mass Index) and Calorie Calculator

Your BMI is and you need about Calories per day to maintain your current weight

How to interpret Your BMI
Healthy weight: Under 25 Overweight: 25 to 29.9 Obese: 30 or more

Based on the National Academy of Sciences 2002 Energy Recommendations for Adults.

Remember the calories provided are to maintain your current weight. If you want to lose weight subtract 500 to 1000 calories per day. Do not over due it, if subtracting 1000 calories per day will make it difficult to stay with a food plan, only subtract 500 calories at first.

Some safe weight control rules to follow:
*Women should not go below 1200 calories per day;
* Men or Very Active Women should not go below 1500 calories per day; and
* Very Active Men should not go below 1800 calories per day.

*Unless under a Physician's supervision.

Step Two. Calculate Percent Body Fat

This is a simplistic way of calculating body-fat. Just enter your information and click "calculate" It is not as accurate as using calipers or a scale, but the method will provide you with a fair estimate.

Select Your Gender: Male Female

Enter Weight (lbs.) Enter Waist Size (in.)

Your body-fat percent is

Description	Women	Men
This is not a healthy range for most people	10-12%	2-4%
Lean. Found mainly in serious athletes	14-20%	6-13%
Ideal. A healthy range for most people to shoot for	21-24%	14-17%
Average. Most people fall in this category	25-31%	18-25%
Overweight or obese	32% plus	25% plus

Step Three. Calculate Your Calories, Protein, Fat and Carbohydrate Needs

The Nutritional Calculator will determine your calories, protein, fat, and carbohydrate needs in relationship to weight loss, maintenance or weight gain. The calculator uses the concept of the PFC Ratio. The PFC Ratio must equal 100 percent and stands for. . .

Percent Calories from Protein + Fat + Carbohydrates = 100 percent.
and 100 percent Passion, Faith, and Commitment

You have the ability to change the percentages in the calculator, but remember when you add the percent of calories from Protein, Fat, and Carbohydrates it must equal 100. Below is a table designed using the May 2005 issue of Consumer Reports, Rating the Diets. This shows you examples of weight control programs and their approximate PFC ratio.

Programs	Protein	Fat	Carbohydrates	Total
2005 US Dietary Guidelines	20	25	55	100
Weight Watchers	20	24	56	100
Slim-Fast	21	22	57	100
Zone	30	28	42	100
Ornish	16	7	77	100
Atkins (Induction)	29	60	11	100
Atkins (on-going)	31	61	8	100
eDiets, varies in relationship to the program you choose	24	23	53	100
Jenny Craig	20	18	62	100
South Beach (Phase One)	34	51	15	100
South Beach (Phase Two)	22	39	39	100

Nutritional Calculator


Enter Bodyweight and Body Fat Percent, then make your selection.
Enter bodyweight and body fat percent, then make selection.
Bodyweight	lbs.
Body fat %	%
Protein %	% of daily calories
Carbohydrate %	% of daily calories
Fat %	% of daily calories

Male			Nutritional Guidelines Below	Female

BMR (Basal Metabolic Rate)	calories a day to survive
LBM (Lean Body Mass)	lbs.
FM (Fat Mass)	lbs.

Nutritional Guidelines
You need approximately calories average per day.
Individuals vary minor adjustment may need to be made.
Protein	grams	calories
Carbohydrates	grams	calories
Fat	grams	calories

Once you complete the nutritional calculator, you will transform these numbers
into REAL FOOD using the Meal Planning Calculator. Please print out this page
and continue on to the Meal Planning Calculator.

Prepared by www.Wheelchair-Connection.com and www.Weighing-Success.com

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