Hi webcke 112 ... this is from one of the stickies in the
"Online Fitness Calculators" and there are a few others in there that have additional functions you might like. Give them a shot bro ... and stick with this lifestyle choice you've made ...
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BMI & Calories Burned Report
You are a 17 year old young man, 71.0 inches tall, with a current weight of 209.0lbs. You lead a very active lifestyle.
Your Body Mass Index
Your current Body Mass Index (BMI) is
29.1.
BMI is a standardized ratio of weight to height, and is often used as a general indicator of health. The "normal" BMI for an adult man of your height is 18.5 to 24.9. This translates to a healthy weight range of 133 to 179 lbs.However, BMI does not take body composition into account. A weight above this range could still be considered healthy if your percentage body fat is less than average.For more accurate determination of body fat levels, consider using a body fat caliper.
Your Calories Burned
Here is an estimate of your daily energy needs...
Calories Burned Daily Energy Expenditure: 4942 kcal ( 20691 kJ) Allowance for Growth: + 25.0 kcal ( 105 kJ)
Estimated Energy Requirement:
4967.0 kcal ( 20796 kJ)
Note: Accurate determination of the Calories you burn can only be accomplished by individual physiological testing. This calculation is merely an estimate that was derived from regression formulas and data provided by these sources:
2002, "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids," Food and Nutrition Board, Institute of Medicine.
Ainsworth B.E., 2002, January, "The Compendium of Physical Activities Tracking Guide," Prevention Research Center, Norman J. Arnold School of Public Health, Univ of SC.
In the above table, the Daily Energy Expenditure includes Basal Energy Expenditure (BEE), the energy consumed by daily activities, and the Thermic Effect of Food (TEF).
This estimate represents the total daily Calories needed to maintain your current body weight. To gain or lose weight, you may need to adjust your Calories upward or downward from this amount.
Your Recommended Minimum Daily Needs
Here is an estimate of your minimum daily nutrient needs, based on the Dietary Reference Intakes (DRI) established by the Food and Nutrition Board, Institute of Medicine (IOM)...
Recommended Minimums
Total Carbohydrate 130.0 g
Dietary Fiber 38.0 g
Linoleic Acid 16000.0 mg
Alpha-Linolenic Acid 1600.0 mg
Protein 76 g Vitamins
Vitamin A 3000.0 IU
Vitamin C 75.0 mg
Vitamin D 200.0 IU
Vitamin E 15.0 mg
Vitamin K 75.0 mcg
Thiamin 1.2 mg
Riboflavin 1.3 mg
Niacin 16.0 mg
Vitamin B6 1.3 mg
Folate 400.0 mcg
Vitamin B12 2.4 mcg
Pantothenic Acid 5.0 mg Biotin 25.0 mcg Choline 550.0 mg Minerals
Calcium 1300.0 mg Chromium 35.0 mcg
Copper 0.89 mg Flouride 3.0 mg Iodine 150.0 mcg
Iron 11.0 mg
Magnesium 410.0 mg
Manganese 2.2 mg Molybdenum 43.0 mcg
Phosphorus 1250.0 mg
Selenium 55.0 mcg
Zinc 11.0 mg Click on nutrients for best sources
Note: The above recommendations are only estimates of your minimum needs, and do not take into account any illness or genetic individuality. These recommendations are specific to boys between the ages of 14 and 18, and may differ from the standardized Daily Values used on nutrition facts labels. Some of the nutrients included in these recommendations are not yet tracked by NutritionData.com.
Your Recommended Macronutrient Distribution
Based on your age, the IOM has established the following recommended ranges for macronutrients in your diet...
Recommended Ranges Carbohydrate: 45 to 65% of total Calories Fat: 25 to 35% of total Calories Protein: 10 to 30% of total Calories
