Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to understand your daily calorie needs.
Common Food Calories
Here are the approximate calorie counts for some common foods:
Apple
95 calories
Banana
105 calories
Chicken Breast (100g)
165 calories
Rice (1 cup cooked)
206 calories
Avocado
234 calories
Egg (1 large)
70 calories
Pasta (1 cup cooked)
220 calories
Salmon (100g)
208 calories
Exercise Calories Burned
Approximate calories burned per hour for common exercises:
Running (5 mph)
100 calories/mile
Cycling (12-14 mph)
48 calories/mile
Swimming (moderate)
400 calories/hour
Weightlifting (general)
180 calories/hour
Yoga
120 calories/hour
Walking (3.5 mph)
100 calories/mile
Jump Rope
600 calories/hour
HIIT
500-700 calories/hour
Health Tips
Here are some general health tips to keep in mind:
- • Drink plenty of water throughout the day to stay hydrated.
- • Include a variety of fruits and vegetables in your diet for essential nutrients.
- • Limit processed foods and added sugars to maintain a healthy diet.
- • Aim for at least 7-8 hours of sleep per night for optimal health.
- • Incorporate strength training into your routine to build muscle and boost metabolism.
- • Practice mindful eating to avoid overeating and improve digestion.
- • Take breaks from sitting every hour to stay active and reduce health risks.
- • Consult a healthcare professional before starting any new diet or exercise program.