πŸ”₯🍎 Nutrition & Fitness Tracker πŸ’ͺπŸ‹οΈ

Your one-stop tool for nutrition, fitness, and health insights.

πŸ₯— Nutritional Information ⚑

Exercise & Calories Burned πŸƒβ€β™‚οΈ

Activity Duration Calories Burned (Approx.)
Cardio
Walking (3 mph) 30 mins ~100-150 kcal πŸ”₯
Jogging (5 mph) 30 mins ~200-300 kcal πŸ”₯
Running (6 mph) 30 mins ~300-400 kcal πŸ”₯
Cycling (moderate pace) 30 mins ~250-400 kcal πŸ”₯
Swimming (freestyle) 30 mins ~300-400 kcal πŸ”₯
Strength Training
Weightlifting (moderate intensity) 30 mins ~150-250 kcal πŸ”₯
Bodyweight Exercises (e.g., push-ups, squats) 30 mins ~200-300 kcal πŸ”₯
High-Intensity Interval Training (HIIT) 20 mins ~250-400 kcal πŸ”₯
Yoga & Meditation
Hatha Yoga 30 mins ~100-150 kcal πŸ”₯
Vinyasa Yoga 30 mins ~150-200 kcal πŸ”₯
Meditation (calm breathing) 30 mins ~50-100 kcal πŸ”₯
Daily Activities
Cleaning (e.g., vacuuming, mopping) 30 mins ~100-150 kcal πŸ”₯
Gardening 30 mins ~150-200 kcal πŸ”₯
Stair Climbing 15 mins ~100-150 kcal πŸ”₯

Daily Calorie Intake Guidelines πŸ“‹

Demographic Calories/Day
Infants (0-12 months) ~500-700 kcal 🍼
Children (1-3 years) ~1,000 kcal πŸ‘Ά
Children (4-8 years) ~1,200-1,400 kcal πŸ§’
Teen Boys (9-13 years) ~1,800-2,200 kcal πŸ‘¨β€πŸ¦°
Teen Girls (9-13 years) ~1,600-2,000 kcal πŸ‘©β€πŸ¦°
Adult Men (19-30 years) ~2,400-2,800 kcal πŸ’Ό
Adult Women (19-30 years) ~2,000 kcal πŸ‘ 
Adult Men (30-65 years) ~2,200-2,600 kcal πŸ’Ό
Adult Women (30-65 years) ~1,800-2,200 kcal πŸ‘ 
Elderly (65+ years) ~1,600-2,200 kcal πŸ‘΅πŸ‘΄
Pregnant Women ~2,200-2,500 kcal πŸ‘ΆπŸΌ
Lactating Women ~2,300-2,600 kcal 🍼

BMI Statistics πŸ“Š

Healthy BMI Range: 18.5 - 24.9

Underweight: BMI < 18.5

Overweight: BMI 25 - 29.9

Obese: BMI β‰₯ 30

BMI Formula: BMI = Weight (kg) / (Height (m) Γ— Height (m))

Calculate Your BMI πŸ’»

For example: A person who is 5'7" (170 cm) should weigh ~120-150 lbs (54-68 kg).