Food Values

[Floridagrowin]

I use a few different sites to help calculate food nutritional values. It helps to plan out your diet and daily food intake. Here is a link in to one site that is pretty good. Meal plan index . bodyofwisdom.com

To deterime how many calories you need you first need to determine what your maintanence level is. Then you need to add 500-1000 calories per day to that to gain or subtract the same amount to lose. Below are the formulas to help you determine all that.

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I hope this helps....