Dylan's Data
Age:20 years
Height:5' 7"
Weight:160 pounds
Activity level:
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

Healthy Body Weight Range

Weight range:
Your weight:

Healthy body weight range is: 144 to 176 pounds

You are within the healthy body weight range

This is a healthy weight for you based on your height, gender and pregnancy status.

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.

Body Frame Size

You have a large frame size for your height

Your skeletal frame size is most easily measured where there is little overlying skin and muscle, such as at your wrist or elbow. The elbow breadth could be more accurately measured by placing a calipher (a pliers-like instrument used to measure thickness), on the prominent bones on either side of your elbow.

Waist to Hip Ratio

Ratio: 1.03 - Apple shape: increased health risk

This tells you where most of your body fat is located.

Nutritional Facts

Your Nutrition Facts

Calorie Daily Value 3,950Calories 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 IUVitamin C 60 mg
Calcium 1,000 mgIron 18 mg
Vitamin D 400 IUVitamin E 30 IU
Thiamin 1.5 mgRiboflavin 1.7 mg
Niacin 20 mgVitamin B-6 2.0 mg
Folate 400 mcgVitamin B-12 6 mcg
Biotin 300 mcgPantothenic Acid 10 mg
Phosphorus 1,000 mgIodine 150 mcg
Magnesium 400 mgZinc 15 mg
Copper 2 mg

The calories, fat, saturated fat, carbohydrate and protein are customized to your calorie distribution and are adjusted according to your weight goal (gain or lose) as you indicated on page 2. Note, the lowest calorie recommendation is 1,200 calories per day.

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'.

Home Page 1

Copyright © 1996, Joanne Larsen, M.S., R.D., L.D.