🥗 Nutritional Information ⚡
Exercise & Calories Burned 🏃♂️
| Activity | Duration | Calories Burned (Approx.) |
|---|---|---|
| Cardio | ||
| Walking (3 mph) | 30 mins | ~100-150 kcal 🔥 |
| Jogging (5 mph) | 30 mins | ~200-300 kcal 🔥 |
| Running (6 mph) | 30 mins | ~300-400 kcal 🔥 |
| Cycling (moderate pace) | 30 mins | ~250-400 kcal 🔥 |
| Swimming (freestyle) | 30 mins | ~300-400 kcal 🔥 |
| Strength Training | ||
| Weightlifting (moderate intensity) | 30 mins | ~150-250 kcal 🔥 |
| Bodyweight Exercises (e.g., push-ups, squats) | 30 mins | ~200-300 kcal 🔥 |
| High-Intensity Interval Training (HIIT) | 20 mins | ~250-400 kcal 🔥 |
| Yoga & Meditation | ||
| Hatha Yoga | 30 mins | ~100-150 kcal 🔥 |
| Vinyasa Yoga | 30 mins | ~150-200 kcal 🔥 |
| Meditation (calm breathing) | 30 mins | ~50-100 kcal 🔥 |
| Daily Activities | ||
| Cleaning (e.g., vacuuming, mopping) | 30 mins | ~100-150 kcal 🔥 |
| Gardening | 30 mins | ~150-200 kcal 🔥 |
| Stair Climbing | 15 mins | ~100-150 kcal 🔥 |
Daily Calorie Intake Guidelines 📋
| Demographic | Calories/Day |
|---|---|
| Infants (0-12 months) | ~500-700 kcal 🍼 |
| Children (1-3 years) | ~1,000 kcal 👶 |
| Children (4-8 years) | ~1,200-1,400 kcal 🧒 |
| Teen Boys (9-13 years) | ~1,800-2,200 kcal 👨🦰 |
| Teen Girls (9-13 years) | ~1,600-2,000 kcal 👩🦰 |
| Adult Men (19-30 years) | ~2,400-2,800 kcal 💼 |
| Adult Women (19-30 years) | ~2,000 kcal 👠 |
| Adult Men (30-65 years) | ~2,200-2,600 kcal 💼 |
| Adult Women (30-65 years) | ~1,800-2,200 kcal 👠 |
| Elderly (65+ years) | ~1,600-2,200 kcal 👵👴 |
| Pregnant Women | ~2,200-2,500 kcal 👶🍼 |
| Lactating Women | ~2,300-2,600 kcal 🍼 |
BMI Statistics 📊
Healthy BMI Range: 18.5 - 24.9
Underweight: BMI < 18.5
Overweight: BMI 25 - 29.9
Obese: BMI ≥ 30
BMI Formula: BMI = Weight (kg) / (Height (m) × Height (m))
Calculate Your BMI 💻
For example: A person who is 5'7" (170 cm) should weigh ~120-150 lbs (54-68 kg).