In order to select the menu appropriate for you, it is important that you first determine your caloric need. The following charts can be used to determine your caloric needs. Actual caloric needs may vary depending on body composition, age, and activity level.

If you are overweight and just beginning an exercise program it is suggested you begin with the lowest caloric level for your weight. It is not recommended to go below 1200 calories for women and 1500 calories for men without supervision from your physician and a registered dietitian.

If you are diabetic or have other medical conditions, please check with your physician before starting any diet.

Activity Levels:
Beginning = No formal exercise routine (just starting out)
Low Activity = Aerobic exercise 2 to 3 days per week
Active = Aerobic exercise 4 to 5 days per week
Very Active = Aerobic exercise 6 to 7 days per week

Female Caloric Levels* Male Caloric Levels*
Weight Beginning Low Activity Active Very Active
100 1200 1400 1600 1700
110 1200 1500 1600 1700
120 1200 1600 1700 1800
130 1300 1600 1700 1800
140 1400 1700 1800 1900
150 1500 1700 1800 1900
160 1600 1700 1900 2000
170 1700 1800 1900 2000
180 1800 1800 1900 2000
190 1900 2000 2000 2000
200 1900 2000 2000 2000
200+ 2000 2000 2000 2000
Weight Beginning Low Activity Active Very Active
120 1500 1900 2100 2200
130 1500 2000 2100 2200
140 1600 2000 2100 2300
150 1700 2100 2200 2400
160 1800 2100 2200 2400
170 1900 2200 2300 2500
180 1900 2200 2400 2600
190 2000 2200 2400 2600
200 2000 2300 2500 2600
200+ 2100 2400 2600 2800
*Based on 795 + 7.18 (kg) women

Formula for Exact Caloric Level
(665.10 + (9.56 x weight in kg) + (1.85 x height in cm) – (4.68 x age in years) + 200 for weight loss
*Based on 879 + 10.2 (kg) men

Formula for Exact Caloric Level
(66.47 + (13.75 x weight in kg) + (5.0 x height in cm) – (6.76 x age in years) + 200 for weight loss


Now select the recommended menu for your caloric level: Menu selected will be displayed below.