Calorie Table

A calorie is a measure of energy, the capacity to do work.

Your body needs energy for maintenance, growth, and physical activity:

The number of calories you need depends on your height and weight as well as your age, body size, physical condition, and physical activity. Younger adults require more calories than older adults. Active people require more calories than inactive people.

When the food you eat provides more calories than your body needs, the excess calories are stored as fat and you gain weight.

For example:
- If you need 3,000 calories and you eat 2,000, you will lose 1,000 calories, about 100 grams (a little more!, because a gram of fat has 9 calories).
- If you eat 1,000 calories more, you will gain 100 grams of weight stored as fat (a little more!).

For maintenance means your basal metabolism: The energy needed by your heart, lungs, kidneys, brain, etc. even when you are sleeping. Basal Metabolism Calculator:

A thumb rule:
- For males: Body weight x 12.
- For females: Body weight x 11.
A person needing 1400 calories can obtain them by eating:

• carbohydrates: 188 grams (55%)
• proteins: 51 grams (15%)
• fats: 45 grams (30%).

Calculator for All Calories needed:
Including basal metabolic rate, plus energy expended during physical activity, plus the thermic effect of food. The Calculator gives the data having in account the age; Activity:sedentary, moderate and active; and gender:
As a thumb rule:
- For males:

• Sedentary activity: Body weight x 13.
• Moderate activity: Body weight x 15.
• Active activity: Body weight x 17.

• Sedentary activity: Body weight x 12
• Moderate activity: Body weight x 14
• Active activity: Body weight x 16.