Measure: | US |
Age: | 20 years |
Gender: | Male |
Height: | 5' 7" |
Weight: | 160 pounds |
Activity level: (hours/day) |
8 hours - Sleep 9 hours - Very Light / Sedentary 4 hours - Light 2 hours - Moderate 1 hours - Heavy |
Body fat: | Current 16 percent
Goal 10 percent |
Calorie distribution: | Fat 20 percent Protein 20 percent Carbohydrate 60 percent |
Weight goal: | Maintain weight |
Elbow breadth: | 3 inches |
Waist circumference: | 34 inches |
Hip circumference: | 33 inches |
Legend | |
Weight range: | |
Your weight: |
You are within the healthy body weight range
The weight range does not consider your level of fitness. If you are an athlete, your weight goal based on your percent body fat would be a better indicator of what you should weigh.
Your Nutrition
Facts | |
Calorie Daily Value 3,950 | Calories from Fat 790 |
Total Fat 88 g | |
Saturated Fat 29 g | |
Cholesterol 300 mg | |
Sodium 2,400 mg | |
Potassium 3,500 mg | |
Total Carbohydrate 593 g | |
Dietary Fiber 25 g | |
Protein 198 g | |
Vitamin A 5,000 IU | Vitamin C 60 mg |
Calcium 1,000 mg | Iron 18 mg |
Vitamin D 400 IU | Vitamin E 30 IU |
Thiamin 1.5 mg | Riboflavin 1.7 mg |
Niacin 20 mg | Vitamin B-6 2.0 mg |
Folate 400 mcg | Vitamin B-12 6 mcg |
Biotin 300 mcg | Pantothenic Acid 10 mg |
Phosphorus 1,000 mg | Iodine 150 mcg |
Magnesium 400 mg | Zinc 15 mg |
Copper 2 mg |
Food labels contain the amount of calories and nutrients per serving of food. To achieve your weight goal, subtract the calories and grams of fat on the labels of food you eat from the calories and grams of fat in Your Nutrition Facts as a maximum recommended daily amount. For foods not labeled, such as fresh fruits and vegetables, the calories and grams of fat are low as long as you donŐt add fat or deep fry these nutritious foods.
The remaining nutrients are the Daily Values on US food labels. With the exception of pregnant women who need 30 mg of iron per day. This level can best be reached with an iron supplement. Talk to your doctor about this.
Healthy Exercise Suggestions
The Surgeon General has reported that moderate daily
exercise could significantly reduce a number of diseases, including heart disease and cancer.
Some activities that burn about 150 calories - the types of exercise defined as moderate - are
noted below. Activities are ranked from 'less vigorous/more time' to 'more vigorous/less
time'.