Diet Menu Planner

	STEP 1: Let's first Calculate your Body Mass Index (BMI)
	Why measure your BMI? This calculation measures your a measurement tool that compares your height to your weight and
	gives you an indication of whether you are overweight, underweight or at a healthy weight for your height.
	BMI Categories:
	Normal weight = 18.5 - 24.9
	Overweight = 25 - 29.9
	Obese = BMI of 30 or greater
	Buy the program and see the calculation
	STEP 2: Now determine your correct weight (in cm) for your height (in meters) according to the table below.
	MALE					FEMALE
	Height	Small Frame	Medium Frame	Large Frame		Height	Small Frame	Medium Frame	Large Frame
	157.5	58.2 - 60.9	59.5 - 64.1	62.7 - 68.2		147.3	46.4 - 50.5	49.5 - 55.0	53.6 - 59.5
	160	59.1 - 61.8	60.5 - 65.0	63.6 - 69.5		149.9	46.8 - 51.4	50.5 - 55.9	54.5 - 60.9
	162.6	60.0 - 62.7	61.4 - 65.9	64.5 - 70.9		153.4	47.3 - 52.3	51.4 - 57.3	55.5 - 62.3
	165.1	60.9 - 63.6	62.3 - 67.3	65.5 - 72.7		154.9	48.2 - 53.6	52.3 - 58.6	56.8 - 63.6
	167.6	61.8 - 64.5	63.2 - 68.6	66.4 - 74.5		157.5	49.1 - 55.0	53.6 - 60.0	58.2 - 65.0
	170.2	62.7 - 65.9	64.5 - 70.0	67.7 - 76.4		160	50.5 - 56.4	55.0 - 61.4	59.5 - 66.8
	172.7	63.6 - 67.3	65.9 - 71.4	69.1 - 78.2		162.6	51.8 - 57.7	56.4 - 62.7	60.9 - 68.6
	175.3	64.5 - 68.6	67.3 - 72.7	70.5 - 80.0		165.1	53.2 - 59.1	57.7 - 64.1	62.3 - 70.5
	177.8	65.5 - 70.0	68.6 - 74.1	71.8 - 81.8		167.6	54.5 - 60.5	60.9 - 65.5	63.6 - 72.3
	180.3	66.4 - 71.4	70.0 - 75.5	73.2 - 83.6		170.2	55.9 - 61.8	60.5 - 66.8	65.0 - 74.1
	182.9	67.7 - 72.7	71.4 - 77.3	74.5 - 85.5		172.7	57.3 - 63.2	61.8 - 68.2	66.4 - 75.9
	185.4	69.1 - 74.5	72.7 - 79.1	76.4 - 87.3		175.3	58.6 - 64.5	63.2 - 69.5	67.7 - 77.3
	188	70.5 - 76.4	74.5 - 80.9	78.2 - 89.5		177.8	60.0 - 65.9	64.5 - 70.9	69.1 - 78.6
	190.5	71.8 - 78.2	75.9 - 82.7	80.0 - 91.8		180.3	61.4 - 67.3	65.9 - 72.3	70.5 - 80.0
	193	73.6 - 80.0	77.7 - 85.0	82.3 - 94.1		182.9	62.7 - 68.6	67.3 - 73.6	71.8 - 81.4
	Enter your height and ideal weight below to calculate your ideal BMI. Your ideal BMI will calculate automatically.
	Enter your height:
	Enter your ideal weight:
	Your ideal BMI:
	STEP 3: Measure your waist size
	Why measure your waist size? BMI alone is not a a good guide to who is at most risk of obesity and cardiovascular disease.
	Instead, waist circumference may be a much more accurate measure of future health problems because what matters is
	where you carry your excess kilos/pounds. A waist circumference greater than 80cm (32in) for women and 94cm (37in) for men
	indicates increased risk, while a measurement of more than  88cm (35in) for women and 102cm (40in) for men is particularly
	worrying.
	Enter your current waist size in cm:
	STEP 4: Last but not least lets calculate your Waist-to-Hip Ratio (WHR Ratio)
	Obesity puts you at elevated risk for many chronic diseases. One of the simplest ways of measuring body fatness is calculating
	your waist-to-hip ratio, a relationship between your waist circumference and hip circumference. Women with a waist-to-hip
	ratio of 0.8 or less, or men with a ratio of 0.9 or less, are considered "safe." A WHR of 1.0 or higher, for either gender, is
	considered "at risk" for overweight-associated health problems.
	Waist Measurement
	Wrap a tape measure around your waist, making sure the tape measure sits in the narrowest part of your torso. On most
	people, this is just above the belly button. The tape should be horizontal and flat against your skin, but don't pull it so tight
	that it pinches. The resulting measurement is your waist circumference.
	Enter the measurement here:
	Hip Measurement
	Wrap a flexible tape measure around your hips at their widest point. Use a mirror, or ask a friend to help you make sure the
	tape is horizontal and flat against your skin. The resulting measurement is your hip circumference.
	Enter the measurement here:
	Your WHR Ratio is:
	How to Calculate Glycemic Load
	What is Glycemic Index and why is it so important?
	The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood
	sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked
	fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood
	sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid
	levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and
	delay hunger. Low GI diets also reduce insulin levels and insulin resistance.
	The GI ( Glycemic Index) and GL (Glycemic Load) of a food are related by the amount of available carbohydrates in a fixed
	serving of the food. The glycemic load of a food is calculated by multiplying the absolute GI value by the grams of available
	carbohydrate in the serving, and then dividing by 100. Or:
	GL = GI * Available Carbs (grams) / 100
	Reversing the equation:
	GI = GL *100 / Available Carbs (grams)
	Note that Available Carbs is equal to the total carbohydrate content minus the fiber content. For Example:
	A 225 g (1 cup) serving of Bananas with a GI of 52 and a carbohydrate content of 45.5 g (51.4 g total carbohydrate - 5.9 g
	fiber) makes the calculation GL = 52 * 45.5 / 100 = 24, so the GL is 24.
	How do I Determine My Daily Calorie Needs
	The first step in designing a personal nutrition plan for yourself is to calculate how many calories you burn in a day; your total
	daily energy expenditure (TDEE). TDEE is the total number of calories that your body expends in 24 hours, including all activities
	TDEE is also known as your “maintenance level”. The average maintenance level for women in the United States is 2000 - 2100
	calories per day and the average for men is 2700-2900 per day. These are only averages; caloric expenditure can vary widely
	and is much higher for athletes or extremely active individuals. Some triathletes and ultra-endurance athletes may require as
	many as 6000 calories per day or more just to maintain their weight!
	A much more accurate method for calculating TDEE is to determine basal metabolic rate (BMR) using multiple factors,
	including height, weight, age and sex, then multiply the BMR by an activity factor to determine TDEE. BMR is the total number
	of calories your body requires for normal bodily functions (excluding activity factors). This includes keeping your heart beating,
	inhaling and exhaling air, digesting food, making new blood cells, maintaining your body temperature and every other
	metabolic process in your body.
	THEN multiply your answer with the activity multiplier that best suites your current activity level.
	Activity Multiplier
	Sedentary = BMR X 1.2 (little or no exercise, desk job)
	Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
	Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
	Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
	Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
	CALCULATE YOUR DAILY CALORIE INTAKE BY ONLY ENTERING YOUR DATA IN THE YELLOW BLOCKS BELOW
		MALE		FEMALE
	Weight in Kg
	Height in cm
	Age in Years
	Activity Factor
	Daily Calorie Intake
	The American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for
	women or 1800 per day for men. Even these calorie levels are extremely low.
	The above equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the
	extremely overfat (will overestimate caloric needs).
	If you are a Body Builder or extremely muscular the calorie intake below is suggested for men and
	woman. The Auto calculator will collect your current data and calculate the daily Calorie intake automatically alternatively
	you can do a manual calculation by completing the Green blocks in the Manual Calculation column.
		Auto Calc		Manual Calc
	Current Weight - Kg
	Current BMI
	Lean Body Mass - Kg
	Daily Calorie Intake
	Kilojoule to Calorie Converter
	What is a Calorie?
	A calorie is a unit of energy. Technically a calorie is the amount of heat energy required to raise the temperature of 1 gram of
	water up 1 degree Celsius (1.8 degrees Fahrenheit). When applied to food, we are actually talking about a kiloCalorie (1000
	calories). However the word Calorie (note capitalization) is used in most literature. The measure of Calories gives us an
	indication of the potential energy that food possesses. This can easily be calculated with the following formula:
	1 gram of Protein = 4 Calories
	1 gram of Carbohydrate = 4 Calories
	1 gram of Fat = 9 Calories
	1 gram of Alcohol = 7 Calories
	Therefore Calories can be calculated simply by knowing the amount of these three building blocks in the food.
	A calorie is a unit of energy. Rather confusingly, the term "calorie" may refer to two types of calorie - a large one and a small
	one! One calorie is equal to 4,184 joules. It is commonly used in food energy measurement and appears on food labels as
	"kilocalories." or kJ. A kilojoule (kJ) is a unit of energy equal to 1,000 joules.
	Enter the amount of Kilojoules/Energy as indicated on the back of a packet or tin of Food (per 100g) in the green block and it
	will automatically calculate the amount of calories. Also find this calculator at the bottom of the Diet Menu Planner.
		Kilojoule	Calories
	Kilojoule to Calorie Converter
	SUMMARY
	This section will update automatically according to the figures you entered in Step 1 to Step 4. The only figure you must enter is
	your ideal waist size being 94 if you are a man and 80 if you are a woman and WHR Ratio being 0.9 for men and 0.8
	for woman.
		Current	Ideal
	BMI
	Weight
	Waist Size
	WHR