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Fitness Calculator:
Calculate Your Daily Needs
Our fitness calculator is designed to help you better manage and understand your physical well-being. These tools allow you to calculate your Body Mass Index (BMI), daily calorie needs, and more.
Remember, these results are a guide to help you make informed decisions on your health and fitness journey, and they do not replace professional medical advice. Use them to adjust your habits and effectively reach your goals.
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Calculate Your Intake!
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Guide to Healthy Eating Based on Your Caloric Needs
Breakfast
What Should an Ideal Breakfast Include?
An ideal breakfast should be balanced and provide a good mix of complex carbohydrates, lean protein, and healthy fats to fuel your body for the day ahead. It’s important to include fiber to aid digestion and keep you feeling full longer.
Recommended Breakfasts:
Oatmeal with Berries and Almonds
Ingredients: Oats, milk (or plant-based alternative), fresh berries, almonds, honey.
Why it’s good: Provides a slow release of energy from the oats, antioxidants from the berries, and healthy fats from the almonds.
Greek Yogurt with Granola and Honey
Ingredients: Plain Greek yogurt, granola, honey, mixed nuts.
Why it’s good: High in protein and probiotics, Greek yogurt supports gut health, while granola and nuts provide fiber and healthy fats.
Avocado Toast with Poached Egg
Ingredients: Whole grain bread, avocado, poached egg, cherry tomatoes, olive oil.
Why it’s good: A great source of healthy fats, fiber, and protein, this breakfast will keep you satisfied and energized.
Lunch
What to Eat Before Working Out and Why?
Eating the right foods before a workout ensures you have enough energy to perform at your best. Ideally, your pre-workout meal should include easily digestible carbohydrates for quick energy, a moderate amount of protein to protect muscle mass, and some healthy fats.
Recommended Lunch Before Working out:
Grilled Chicken and Quinoa Salad
Ingredients: Grilled chicken breast, quinoa, spinach, avocado, olive oil, lemon juice.
Why it’s good: Quinoa and spinach provide carbs and fiber, while chicken offers lean protein. Avocado and olive oil add healthy fats to sustain energy.
Turkey and Sweet Potato Bowl
Ingredients: Ground turkey, sweet potato, broccoli, olive oil, spices.
Why it’s good: Sweet potatoes are a great source of complex carbs, while turkey provides protein and essential amino acids to support muscle function.
Whole Wheat Pasta with Tuna
Ingredients: Whole wheat pasta, canned tuna, cherry tomatoes, olive oil, basil.
Why it’s good: Whole wheat pasta delivers sustained energy from carbs, and tuna is rich in protein and omega-3 fatty acids for muscle recovery and heart health.
Recommended Post-Workout Meals:
Salmon with Brown Rice and Steamed Vegetables
Ingredients: Salmon fillet, brown rice, steamed broccoli and carrots.
Why it’s good: Salmon is rich in protein and omega-3 fatty acids, which reduce inflammation. Brown rice provides complex carbs, while vegetables add essential vitamins and minerals.
Chicken and Avocado Wrap
Ingredients: Grilled chicken breast, whole grain wrap, avocado, spinach, salsa.
Why it’s good: This wrap combines protein and healthy fats with whole grains for a balanced recovery meal that’s easy to digest.
Protein Smoothie with Banana and Spinach
Ingredients: Protein powder, banana, spinach, almond milk, peanut butter.
Why it’s good: A quick and effective recovery option, this smoothie provides carbs, protein, and healthy fats to refuel your body after an intense workout.
Dinner
What Should an Ideal Dinner Include?
Dinner should be lighter but still nutritionally balanced. Focus on lean proteins, plenty of vegetables, and moderate amounts of complex carbohydrates. This will help your body recover overnight and prepare for the next day.
Recommended Dinner:
Grilled Chicken with Quinoa and Steamed Asparagus
Ingredients: Grilled chicken breast, quinoa, asparagus, lemon.
Why it’s good: This dish offers lean protein and complex carbs, with asparagus adding a source of fiber and vitamins.
Baked Salmon with Sweet Potato and Green Beans
Ingredients: Baked salmon fillet, sweet potato, green beans, olive oil.
Why it’s good: Salmon and sweet potato provide essential nutrients, while green beans add fiber and vitamins.
Vegetable Stir-fry with Tofu
Ingredients: Firm tofu, bell peppers, broccoli, carrots, soy sauce, ginger, garlic.
Why it’s good: A plant-based dinner option that’s rich in protein and antioxidants, supporting overall health and well-being.
Nutritional Information:
Protein and Carbohydrate Content per 100g
