Come Join Me In The Race!!!

Come On Friends, Join the Nike 10K race and do your part in Charity!!!

The registeration site: The HUMAN RACE 10K

Get Your Nutrition Fact Here...

Everyone check this website out //www.nutritiondata.com/ for your daily nutrition needs. It got a very useful calculator to track your daily intake and BMI. There are also many useful tools inside.

Below are my stats:

BMI & Calories Burned Report:

33 year old male, 5ft 7in / 170cm tall, with a current weight of 70.0kg. You lead an active lifestyle, and participate in the following exercise:

1. 30 minutes of jog/walk combination
2. 60 minutes of weight lifting, light or moderate effort
3. 10 minutes of rope jumping, moderate

Your Body Mass Index:

Your current Body Mass Index (BMI) is 24.2.

Your Calories Burned:

Here is an estimate of your daily energy needs...

Calories Burned:

Daily Energy Expenditure: 2892 kcal ( 12108 kJ)
Additional Calories from Exercise: + 512.0 kcal ( 2144 kJ)
___________________________________________________________________
Estimated Energy Requirement: 3404.0 kcal ( 14252 kJ)

Your Recommended Minimum Daily Needs

Here is an estimate of your minimum daily nutrient needs, based on the Dietary Reference Intakes (DRI) established by the Food and Nutrition Board, Institute of Medicine (IOM)...

Daily Needs preferences with these values.

Recommended Minimums

• Total Carbohydrate 130.0 g
• Dietary Fiber 38.0 g
• Linoleic Acid 17000.0 mg
• Alpha-Linolenic Acid 1600.0 mg
• Protein 56 g

Vitamins

• Vitamin A 3000.0 IU
• Vitamin C 90.0 mg
• Vitamin D 200.0 IU
• Vitamin E 15.0 mg
• Vitamin K 120.0 mcg
• Thiamin 1.2 mg
• Riboflavin 1.3 mg
• Niacin 16.0 mg
• Vitamin B6 1.3 mg
• Folate 400.0 mcg
• Vitamin B12 2.4 mcg
• Pantothenic Acid 5.0 mg
• Biotin 30.0 mcg
• Choline 550.0 mg
• Minerals
• Calcium 1000.0 mg
• Chromium 35.0 mcg
• Copper 0.9 mg
• Flouride 4.0 mg
• Iodine 150.0 mcg
• Iron 8.0 mg
• Magnesium 420.0 mg
• Manganese 2.3 mg
• Molybdenum 45.0 mcg
• Phosphorus 700.0 mg
• Selenium 55.0 mcg
• Zinc 11.0 mg