Put the Bun down. ;)

Yes, the bun. That very burger bun you’re about to consume that’s most likely oozing with mayonnaise that’s spilling over a juicy deep-fried patty - - flavorful enough to disguise any second thoughts on whether or not to dive in.

Though…maybe you would have a second thought if it occurred to you that the average Big Mac is equivalent to 540 calories, 48% of which is fat, 33% carbs, and 18% protein. Also, let’s not forget the token fries that go along with your meal - a whopping 380 calories on its own (44% fat, 50% carbs, 4% protein). And if that wasn’t bad enough, in comes the carbonated beverage, generally around a 143 calories (100% carbs). In total, 1063 calories. Eeks. That’s a rather sinful meal if you consider the fact that it’s equivalent to more than half the average daily caloric intake for a woman*.

Now, I can understand the occasional craving for junk food. No one is a saint, food is meant to be enjoyed, so there’s nothing wrong with indulgence every once in awhile. But blind indulgence is stupidity. With so many nutritional tools at our fingertips, knowing how to indulge intelligently is not impossible. In fact, the desire to want to nurture your body right, is all up to you.

If you think counting calories is taking the fun right out of eating - well, I'd have to agree, heh. But it is important to keep your diet in check every once in awhile. Even though counting calories merely scratches the surface, it is still a level of measurement. Though it's important to note that there's definitely more much more to weight-watching than being calorie conscious. If you're curious, read on. I promise, it'll be beneficial towards leading a healthier lifestyle. :)

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1) CalorieKing: This website is by far the most thorough in the sense that it not only lists out the number of calories of almost any meal (be it by franchise or on its own), but also breaks down the percentage of which calories make up fat/carbs/protein, as well as lists out the basic nutrition facts. It even goes the extra mile as to suggest to you possible activities to help you burn off those very calories! :)

Example: Grande Javachip Frappucino (Blended Coffee with no whip) at Starbucks works out to be 326 calories – 72% carbs, 19% fat & 7% protein. Eeks, though you can cut back a lot by ordering a light/smaller blended coffee instead.

2) Curious to calculate your ideal daily caloric intake? There are a number of websites that now provide free online calculators which automatically calculate your ideal caloric intake based on your height, weight, age & activity level. Click here for Dinewise’s calorie calculator or for a more detailed break-down visit this link instead.

3) 101 Quickies: If your mind draws a blank when it comes to decoding what is listed on nutrition labels or what the food pyramid consists off, then this link is a quick crash course on what’s what. It might feel elementary, but then again, knowledge is knowledge, regardless of whether you pick it up at 5 or 27. ;) This website also provides a BMI (Body Mass Index) & Target Heart Rate Calculator.

4) Dish out your measuring tape! It’s not just your BMI that matters, but also the percentage of body fat you have. It’s pretty surprising to note that often fat tissue does not always drastically affect your physical appearance, hence making you unaware that you might be technically overweight. You may appear relatively lean on the outside, but measure as overweight in regards to body fat percentage. Confusing, right? Anyway, based on a formula, this link does a detailed break-down of exactly what your BMI, Waist-to-Height ratio, Percent Body Fat & Lean Body Mass are. It also lets you know if your weight is in the normal range, whether or not you should lose/gain weight, up your level of activity, etc.

5) What’s your ideal (healthiest) weight? I’m sure it’s something we’ve all wondered – especially us women. The concept of an ideal weight is always skewed by our own individual perception of what we think is ideal. Sadly, often times what women view as physically ideal tends to measure short on the health scale – something that I’d hope more women were aware of. Anyway, as a general ball park figure as to what range you should weigh in, click here to find out. :)

*Average daily caloric intake for a woman wanting to maintain her weight is approximately 1800, whilst the average daily caloric intake for a woman looking to shed pounds is around 1500.

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Okay so I’m done overdosing on online calculators. Knowing these figures is only useful if the results educate you. I’m sure for some of you, all of this might have just been a reaffirmation as to how fit you are – to whom, I say hats off. ;) And to others of you, I hope that it ignites you to take positives steps towards reaching your body optimum!

PS - I’m not a fitness trainer, but I’d like to think that I have enough know-how on taking care of my body inside & out. I’ve never been too finicky about dieting or losing weight, rather I aim to strike the right balance between nutritious caloric intake and equivalent levels of activity. Of course, I have my foodie weaknesses, but my motto is everything in moderation. I neither completely avoid the delicious goodness of food nor do I over-consume to the point where I’d have to roll around, heh. The way I see it, the majority of your body goals can be achieved if you remain consistent – be it about your caloric intake or your level of activity. :)

[Photos courtesy: calorieking.com, fotosearch.com]