Toned body!!

I found this really interesting calorie calculator online I would like to share. This is based on my current weight, my goal weight, age and height. Just calculated my required amount of calories per day.

These results will help you determine the calorie count you need to maintain your current weight (55kg) or to achieve your goal weight (52kg) in a healthy and steady manner.

You need 1839.4 calories per day to maintain your current weight without exercise.
You need 1813.8 calories per day to reach your goal weight slowly and maintain that weight without exercise.
If you reduce your current caloric intake to 1339.4 calories per day you will lose one pound per week without exercise.
If you increase your current caloric intake to 2339.4 calories per day, you will gain one pound per week.


Exercise and Calorie Needs
If you exercise for 30 minutes each day, you may increase your caloric intake to 2038.3 calories per day and still maintain your current weight.
If you exercise for 60 minutes each day, you may increase your caloric intake to 2287 calories per day to maintain your current weight.
(If you wanna eat more, please exercise more!!)

Macronutrients
The United States Department of Agriculture suggests that approximately 50 percent of your calories come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories.

You need 229.9 grams of carbohydrates, 60.7 grams of fat, and 92 grams of protein per day for 1839.4 calories to maintain your weight of 121 pounds.

Please remember that these calorie counts are based on the average of the population, you may need to adjust your calorie needs up or down slightly to get the results you want.Oh, and please, please do not go under than 1200 calorie per day. And if you are from Malaysia and would like to know the calorie for Malaysian local food, do check this blog here.