Calorie Calculator- How Many Calories Do You Need?

The Calorie Calculator - How Many Calories Do You Need?

Whether you're looking to lose or gain, here's the equation to calculating exactly how many calories you need.

A. Take your weight (in pounds) and multiply it by 11: _____. This is the amount of calories your body burn to stay alive.

B. Multiply the value you calculated for A by 1.5: _____. This is how many calories your body burns going through normal, daily activities.

C. Multiply the number of minutes per week you lift weights by 5: _____.

(For example, four one-hour workouts per week would be 240 minutes.)

D. Multiply the number of minutes per week you run, cycle, or play sports by 8: _____.

E. Add the values for C and D, then divide by 7: _____.

F. Add the values for B and E to get your daily caloric needs: _____.

(This is the number of calories you ned to maintain your body weight in your current lifestyle.)

Chicken Soup With Quinoa & Roasted Red Peppers

By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a "super food". It's s a complete protein, containing all 9 essential amino acids, and is gluten free. Servings: 5 

Here's what you need:

• 1 cup roasted red bell peppers
• 3/4 cup white bean hummus
• 2 cups chicken stock
• 1/2 cup cooked quinoa
• 1 cup shredded rotisserie chicken
• dash salt and pepper
• 2 Tablespoons parsley, chopped

1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.
2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.
3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.
4. Bring to a boil.
5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley

Nutritional Analysis: One Serving equals: 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein 

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