π₯ Nutritional Information β‘
Exercise & Calories Burned πββοΈ
Activity | Duration | Calories Burned (Approx.) |
---|---|---|
Cardio | ||
Walking (3 mph) | 30 mins | ~100-150 kcal π₯ |
Jogging (5 mph) | 30 mins | ~200-300 kcal π₯ |
Running (6 mph) | 30 mins | ~300-400 kcal π₯ |
Cycling (moderate pace) | 30 mins | ~250-400 kcal π₯ |
Swimming (freestyle) | 30 mins | ~300-400 kcal π₯ |
Strength Training | ||
Weightlifting (moderate intensity) | 30 mins | ~150-250 kcal π₯ |
Bodyweight Exercises (e.g., push-ups, squats) | 30 mins | ~200-300 kcal π₯ |
High-Intensity Interval Training (HIIT) | 20 mins | ~250-400 kcal π₯ |
Yoga & Meditation | ||
Hatha Yoga | 30 mins | ~100-150 kcal π₯ |
Vinyasa Yoga | 30 mins | ~150-200 kcal π₯ |
Meditation (calm breathing) | 30 mins | ~50-100 kcal π₯ |
Daily Activities | ||
Cleaning (e.g., vacuuming, mopping) | 30 mins | ~100-150 kcal π₯ |
Gardening | 30 mins | ~150-200 kcal π₯ |
Stair Climbing | 15 mins | ~100-150 kcal π₯ |
Daily Calorie Intake Guidelines π
Demographic | Calories/Day |
---|---|
Infants (0-12 months) | ~500-700 kcal πΌ |
Children (1-3 years) | ~1,000 kcal πΆ |
Children (4-8 years) | ~1,200-1,400 kcal π§ |
Teen Boys (9-13 years) | ~1,800-2,200 kcal π¨βπ¦° |
Teen Girls (9-13 years) | ~1,600-2,000 kcal π©βπ¦° |
Adult Men (19-30 years) | ~2,400-2,800 kcal πΌ |
Adult Women (19-30 years) | ~2,000 kcal π |
Adult Men (30-65 years) | ~2,200-2,600 kcal πΌ |
Adult Women (30-65 years) | ~1,800-2,200 kcal π |
Elderly (65+ years) | ~1,600-2,200 kcal π΅π΄ |
Pregnant Women | ~2,200-2,500 kcal πΆπΌ |
Lactating Women | ~2,300-2,600 kcal πΌ |
BMI Statistics π
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 π»
For example: A person who is 5'7" (170 cm) should weigh ~120-150 lbs (54-68 kg).