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Get In Shape -  Nutrition & Calorie Calculator

 

How many calories from protein, carbohydrate and fat do you need on a daily basis?

Just enter your weight, activity level and gender below, and click 'Calculate' to determine your average nutrition requirements.

Please note:  these figures are only an approximate guide, since everyone's activity level and metabolism is different.

The results show your nutrition requirement based on your current weight. If you consume this amount of calories each day you should stay at the same weight

 

 

 

 
 


Select Your activity level:


 Male     

 Female 

 

   

  

Your Nutrition Requirements

                     grams      ounces        Calories

Protein                          

Carbohydrate                 

Fat                                    

                                Total Calories    

  • To lose weight, you should consume fewer calories than the calculated amount.

  • If you are on a restrictive type of diet (e.g. low carbs) you will have to eat more of the other nutrients to meet the required daily amount of calories, if you want to maintain your weight.

 

Don't be Discouraged...

when you you see how few calories you are supposed to consume daily - there is a simple solution! For example suppose you are a female weighing 150 lbs who does very little exercise. Your recommended calorie intake is 1,358. Not much when you consider that a simple bran muffin contains about 300 calories.

The answer - exercise! Let's say you work  up your activity level to regularly exercising four days a week. Now look at the calorie intake - it's gone from 1,358 to 2,400. Your reward for getting out there and exercising. Of course if you are trying to lose weight you'll want to reduce the daily intake of calories somewhat.

Minimum Nutrition Requirements to stay healthy

Don't forget - our bodies need a minimum amount of each type of nutrient,

  • protein - 0.5 grams per lb of body weight per day

  • carbs  - 150 or more grams per day

  • fat      -  30 grams per day

A typical dinner consisting of 6 ozs of lean steak, 1/2 a potato and one cup of broccoli and 1/2 cup of fat free ice cream provides the following:

  • 60 grams of protein

  • 72 grams of carbohydrates

  • 18 grams of fat

  • 690 calories in total

 

 

Tips on Choosing The Right Diet For You:

  • Pick a diet based on a balanced food intake

  • Check with your doctor before making any drastic changes in your diet.

  • Avoid 'crash' diets

  • Set some realistic weight loss goal you can achieve

 


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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