655 + (550.4) + (298.92) – 108.1 = + 220.

16 = 1615 CALORIES

Calculate Your BMR

Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we
consume each day for basic bodily functions such as breathing.

Other factors that influence your BMR are height, weight, age and sex.

Step one is to calculate your BMR with the following formula:

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults.

Calculate Activity

Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

• If you are sedentary : BMR x 20 percent

• If you are lightly active: BMR x 30 percent
• If you are moderately active (You exercise most days a week.): BMR x 40 percent
 • If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50
percent
• If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your current
weight. In order to lose weight, you'll need to take in fewer calories than this result.

As you lose weight, you can re-calculate the formula to assess your new BMR.

To learn more about counting calories and search for the caloric content of many foods, as well as keep an
online food diary, visit About.com's Calorie Count!
 FOOD CALORIE COUNTER - Counting Calorie of Fruits and Nuts

FOOD CALORIE COUNT Fat Count (g) Calorie Count (kcal )

Apples 0.1 47
Avocados 19.5 190
Bananas 0.3 95
Grapefruit 0.1 30
Oranges 0.1 37
FOOD CALORIE COUNT Fat Count (g) Calorie Count (kcal )
Peaches 0.1 33
Cod fillets, raw 0.7 80
Pears 0.1 40
Haddock, raw 0.6 81
Almonds 55.8 612
Lemon sole, raw 1.5 83
Brazil Nuts 68.2 682
Tuna, canned 0.6 99
Hazelnuts 63.5 650
Trout, grilled 5.4 135
Peanut Butter, smooth 53.7 623
Crab, canned 0.5 77
Pine nuts 68.6 688
Prawn, boiled 0.9 99
Walnuts 68.5 688
Cod's roe, fried 11.9 202

FOOD CALORIE COUNTER - Counting Calorie of Fish and Seafood

FOOD CALORIE COUNTER - Counting Calorie of Vegetables and Beans

FOOD CALORIE COUNT Fat Count (g) Calorie Count (kcal )

Broccoli 0.9 33
Cabbage 0.4 26
Carrots 0.3 35