That's loaded with calories!

"

"Are you counting your calories?"

When people talk about the calories in food, what do they mean? A calorie is a unit of measurement but it doesn't measure weight or length. A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it.

Are Calories Bad for You?

Calories aren't bad for you. Your body needs calories for energy. But eating too many calories and not burning enough of them off through activity can lead to weight gain.

Most foods and drinks contain calories. Some foods, such as lettuce, contain few calories. (A cup of shredded lettuce has less than 10 calories.) Other foods, like peanuts, contain a lot of calories. (A half of a cup of peanuts has 427 calories.)

You can find out how many calories are in a food by looking at the nutrition facts label. The label also will describe the components of the food how many grams of carbohydrate, protein, and fat it contains. Here's how many calories are in 1 gram of each:

carbohydrate 4 calories protein 4 calories fat 9 calories

That means if you know how many grams of each one are in a food, you can calculate the total calories. You would multiply the number of grams by the number of calories in a gram of that food component. For example, if a serving of potato chips (about 20 chips) has 10 grams of fat, 90 calories are from fat. That's 10 grams X 9 calories per gram.

Aerobics Basketball Brushing Teeth Disco Dancing Gardening Horse riding Ice Skating kick boxing Making The Bed Ping Pong Rope Jumping Sex (moderate) Sledding Squash Surfing Tae Bo Tennis Walk Dog Washing Dishes Water Polo Writing Yoga

Backpacking Beach Volleyball Canoeing Dusting Golf Horseback riding Ironing Kicking Mowing Preparing Dinner Rugby Sex (vigorous) Sleeping Stair Climbing Sweeping TaeKwonDo Tennis (doubles) Walk Stroller Washing Windows Water Skiing

Badminton Bicycling Cooking Football Handball House cleaning Jogging Lacrosse Painting Rafting Running (5 mph) Shovelling Soccer Staking Swimming TaiChi Vacuuming Walking Brisk Watching TV Weight Lifting

Ballet Bowling Dancing Furniture Hiking Ice Hockey Karate Laundry Piano Roller blade Running cross-country Skateboarding Spinning Stroll Swing Dancing Talking on the phone Volleyball Washing Car Water Aerobics Working Out

Calories burned per pound of fat

What is the required number of calories burned per pound of fat?

A "burning" question we are often asked is: "What is the number of calories burned per pound of fat? Sorry to be the bearer of bad news. The number is higher than you might think.

Many dieticians agree that three thousand five hundred is the typical number of calories burned per pound of fat. Yes to lose just one pound of fat you will have to burn up 3500 calories. How much is that? Well if you are on a diet such as the 1800 diabetic diet, you are eating 1800 calories a day. So 3500 calories is about two full days worth of food. Yikes. No wonder it is so difficult to lose weight. But there is hope. You don't have to burn up all 3500 calories at one time. You can do it bit by bit. You can also avoid calories in order to avoid gaining weight. The fewer calories you add to your daily diet, the fewer you will have to try to burn off every day. Here are some activities and how many calories they burn for you. Just sleeping burns about 50 calories. Not bad. An hour of gardening burns 350 to 500 calories per hour. Skipping rope with a jump rope burns 700 calories per hour. About the same as fast running and more than jogging (see below). This is one of the best exercises, it can be done anywhere and the equipment costs less than five dollars. Jogging at 5 miles per hour will burn around 500 calories per hour. Aerobics classes burn about 450 to 500 calories per hour. Walking at a normal pace, and playing golf (without a golf cart), each burn around 250 to 280 calories per hour. Power walking can burn over 600 calories an hour. So can riding a bicycle or an exercise bike at the gym. Housework can burn 100 to 200 calories per hour, depending on the activity level. Another way to "burn" away calories is to simply avoid the easy ones. For example, a tablespoon of mayonnaise has 150 calories of pure fat. If you leave it off your sandwich you never have to take it off your hips later. Ask yourself, is a brief moment on the lips, worth a long time on the hips? Is this worth it, considering the number of calories burned per pound of fat? The same goes for sugary sodas. Try drinking water instead next time you are confronted with this choice. Just say, to yourself or out loud, "I'm tired of soda. It doesn't quench my thirst. I'm just going to have good old water."

You save hundreds of calories here too. They all add up. Avoiding 3500 calories this way keeps another pound of fat from being added to your body. One less to try to remove later. Every time you eat, try to keep in mind the number 3500 - the number of calories burned per pound of fat. This is all easier said than done of course. The increase of activity to burn calories and the lowering of calorie consumption are the two sides of the weight loss equation. Most people have a mistaken belief they have to eat less food. That is not the case. The truth is, they have to eat different food. They are eating the wrong foods. You can go to McDonald's restaurants and order a cheeseburger, fries and a soda... or you can order a chicken breast sandwich on a whole wheat bun, with a glass of water. If you weigh the meals they are about the same quantity of food. The difference is in the ingredients. In the calories burned per pound of fat. One meal has far more calories and fat than the other. An ounce of lean chicken is not the same as an ounce of butter. So you don't always have to eat less food, you may simply need to eat different food. If you can change your eating habits, one little habit at a time, you can change your body. What habit will you start with? The soda? The mayonnaise? Switching from creamy coffee drinks to plain? Small changes add up for you or against you. We wish you all the best of success in making these small changes. Good luck and stay positive. You can do it. The Editors

Knowing Which Activities Burn the Most Calories

When planning an exercise program, choose an activity that you can sustain for at least 10 or 15 minutes. Sure, running burns more calories than walking, but if running wipes you out after a half mile or bothers your knees, youre better off walking. The table below gives calorie estimates for a number of popular aerobic activities. The number of calories you actually burn depends on the intensity of your workout, your weight, your muscle mass, and your metabolism. The table includes a few stop-and-go

sports such as tennis and basketball. Activities like these are not aerobic in the truest sense, but they can still give you a great workout and contribute to good health and weight loss. The numbers in this chart apply to a 150-pound person. (If you weigh less, youll burn a little less; if you weigh more, youll burn a little more.)

Calories Burned during Popular Activities

Activity Aerobic dance Basketball Bicycling at 12 mph Bicycling at 15 mph Bicycling at 18 mph Boxing Circuit weight training Cross-country skiing Downhill skiing Golf (carrying clubs) In15 min. 171 141 142 177 213 165 189 146 105 87 150 30 min. 342 282 283 354 425 330 378 291 210 174 300 286 384 150 228 208 45 min. 513 432 425 531 638 495 576 437 315 261 450 429 576 225 342 310 60 min. 684 564 566 708 850 660 756 583 420 348 600 572 768 300 456 415

Jumping rope, 6080 skips/min. 143 Karate, tae kwon do Kayaking Racquetball Rowing machine 192 75 114 104

Running 10-minute miles Running 8-minute miles Ski machine Slide

183 223 141 152

365 446 282 304 248 261 232 85 375 120 162 146 204 140

548 670 423 456 371 392 348 128 563 180 243 219 306 210

731 893 564 608 497 523 464 170 750 240 324 292 408 280

Swimming freestyle, 35 yds/min. 124 Swimming freestyle, 50 yds/min. 131 Tennis, singles Tennis, doubles VersaClimber, 100 ft./min. Walking, 20-minute miles, flat Walking, 20-minute miles, hills Walking, 15-minute miles, flat Walking, 15-minute miles, hills Water aerobics 116 43 188 60 81 73 102 70

Read more: http://www.dummies.com/how-to/content/knowing-which-activities-burn-the-mostcalories.html#ixzz1GK2tqbSU

How to Determine Your Body's Daily Calorie Needs

The first step in designing a personal nutrition plan for yourself is to calculate how many calories you burn in a day; your total daily energy expenditure (TDEE). TDEE is the total number of calories that your body expends in 24 hours, including all activities. TDEE is also known as your maintenance level. Knowing your maintenance level will give you a starting reference point from which to begin your diet. According to exercise physiologists William McArdle and Frank Katch, the average maintenance level for women in the United States is 2000-2100 calories per day and the average for men is 2700-2900 per day. These are only averages; caloric expenditure can vary widely and is much higher for athletes or extremely active individuals. Some triathletes and ultraendurance athletes may require as many as 6000 calories per day or more just to maintain their weight! Calorie requirements may also vary among otherwise identical individuals due to differences in inherited metabolic rates. Methods of determining caloric needs There are many different formulas you can use to determine your caloric maintenance level by taking into account the factors of age, sex, height, weight, lean body mass, and activity level. Any formula that takes into account your lean body mass (LBM) will give you the most accurate determination of your energy expenditure, but even without LBM you can still get a reasonably close estimate. The quick method (based on total bodyweight) A fast and easy method to determine calorie needs is to use total current body weight times a multiplier. Fat loss = 12 13 calories per lb. of bodyweight Maintenance (TDEE) = 15 16 calories per lb. of bodyweight Weight gain: = 18 19 calories per lb. of bodyweight This is a very easy way to estimate caloric needs, but there are obvious drawbacks to this method because it doesnt take into account activity levels or body composition.

Extremely active individuals may require far more calories than this formula indicates. In addition, the more lean body mass one has, the higher the TDEE will be. Because body fatness is not accounted for, this formula may greatly overestimate the caloric needs if someone is extremely overfat. For example, a lightly active 50 year old woman who weighs 235 lbs. and has 34% body fat will not lose weight on 3000 calories per day (255 X 13 as per the quick formula for fat loss). Equations based on BMR. A much more accurate method for calculating TDEE is to determine basal metabolic rate (BMR) using multiple factors, including height, weight, age and sex, then multiply the BMR by an activity factor to determine TDEE. BMR is the total number of calories your body requires for normal bodily functions (excluding activity factors). This includes keeping your heart beating, inhaling and exhaling air, digesting food, making new blood cells, maintaining your body temperature and every other metabolic process in your body. In other words, your BMR is all the energy used for the basic processes of life itself. BMR usually accounts for about two-thirds of total daily energy expenditure. BMR may vary dramatically from person to person depending on genetic factors. If you know someone who claims they can eat anything they want and never gain an ounce of fat, they have inherited a naturally high BMR. BMR is at its lowest when you are sleeping undisturbed and you are not digesting anything. It is very important to note that the higher your lean body mass is, the higher your BMR will be. This is very significant if you want to lose body fat because it means that the more muscle you have, the more calories you will burn. Muscle is metabolically active tissue, and it requires a great deal of energy just to sustain it. It is obvious then that one way to increase your BMR is to engage in weight training in order to increase and/or maintain lean body mass. In this manner it could be said that weight training helps you lose body fat, albeit indirectly. The Harris-Benedict formula (BMR based on total body weight) The Harris Benedict equation is a calorie formula using the factors of height, weight, age, and sex to determine basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total bodyweight alone. The only variable it does not take into consideration is lean body mass. Therefore, this equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the extremely overfat (will overestimate caloric needs). Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) (6.8 X age in years) Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) (4.7 X age in years)

Note: 1 inch = 2.54 cm. 1 kilogram = 2.2 lbs. Example: You are female You are 30 yrs old You are 5 6 tall (167.6 cm) You weigh 120 lbs. (54.5 kilos) Your BMR = 655 + 523 + 302 141 = 1339 calories/day Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below: Activity Multiplier Sedentary = BMR X 1.2 (little or no exercise, desk job) Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk) Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk) Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk) Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) Example: Your BMR is 1339 calories per day Your activity level is moderately active (work out 3-4 times per week) Your activity factor is 1.55 Your TDEE = 1.55 X 1339 = 2075 calories/day) Katch-McArdle formula (BMR based on lean body weight) If you have had your body composition tested and you know your lean body mass, then you can get the most accurate BMR estimate of all. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate than a formula based on total body weight. The Harris Benedict equation has separate formulas for men and women because men generally have a higher LBM and this is factored into the mens formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies equally to both men and women. BMR (men and women) = 370 + (21.6 X lean mass in kg) Example:You are female You weigh 120 lbs. (54.5 kilos) Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean) Your lean mass is 96 lbs. (43.6 kilos) Your BMR = 370 + (21.6 X 43.6) = 1312 caloriesv) To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:

Example: Your BMR is 1312 Your activity level is moderately active (work out 3-4 times per week) Your activity factor is 1.55 Your TDEE = 1.55 X 1312 = 2033 calories As you can see, the difference in the TDEE as determined by both formulas is statistically insignificant (2075 calories vs. 2033 calories) because the person we used as an example is average in body size and body composition. The primary benefit of factoring lean body mass into the equation is increased accuracy when your body composition leans to either end of the spectrum (very muscular or very obese). Adjust your caloric intake according to your goal Once you know your TDEE (maintenance level), the next step is to adjust your calories according to your primary goal. The mathematics of calorie balance are simple: To keep your weight at its current level, you should remain at your daily caloric maintenance level. To lose weight, you need to create a calorie deficit by reducing your calories slightly below your maintenance level (or keeping your calories the same and increasing your activity above your current level). To gain weight you need to increase your calories above your maintenance level. The only difference between weight gain programs and weight loss programs is the total number of calories required. Negative calorie balance is essential to lose body fat. Calories not only count, they are the bottom line when it comes to fat loss. If you are eating more calories than you expend, you simply will not lose fat, no matter what type of foods or food combinations you eat. Some foods do get stored as fat more easily than others, but always bear in mind that too much of anything, even healthy food, will get stored as fat. You cannot override the laws of thermodynamics and energy balance. You must be in a calorie deficit to burn fat. This will force your body to use stored body fat to make up for the energy deficit. There are 3500 calories in a pound of stored body fat. If you create a 3500-calorie deficit in a week through diet, exercise or a combination of both, you will lose one pound. If you create a 7000 calories deficit in a week you will lose two pounds. The calorie deficit can be created through diet, exercise or preferably, with a combination of both. Because we already factored in the exercise deficit by using an activity multiplier, the deficit we are concerned with here is the dietary deficit. Calorie deficit thresholds: How low is too low? It is well known that cutting calories too much slows down the metabolic rate, decreases thyroid output and causes loss of lean mass, so the question is how much of a deficit do you need? There definitely seems to be a specific cutoff or threshold where further reductions in calories will have detrimental effects.

The most common guideline for calorie deficits for fat loss is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For some, especially lighter people, 1000 calories may be too much of a deficit. The American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 per day for men. Even these calorie levels are extremely low. A more individualized way to determine the safe calorie deficit would be to account for ones bodyweight or TDEE. Reducing calories by 15-20% below TDEE is a good place to start. A larger deficit may be necessary in some cases, but the best approach would be to keep the calorie deficit through diet small while increasing activity level. Example 1: Your weight is 120 lbs. Your TDEE is 2033 calories Your calorie deficit to lose weight is 500 calories Your optimal caloric intake for weight loss is 2033 500 = 1533 calories Example 2: Your calorie deficit to lose weight is 20% of TDEE (.20% X 2033 = 406 calories) Your optimal caloric intake for weight loss = 1627 calories Positive calorie balance is essential to gain lean bodyweight If you want to gain lean bodyweight and become more muscular, you must consume more calories than you burn up in a day. Provided that you are participating in a weighttraining program of a sufficient intensity, frequency and volume, the caloric surplus will be used to create new muscle tissue. Once youve determined your TDEE, the next step is to increase your calories high enough above your TDEE that you can gain weight. It is a basic law of energy balance that you must be on a positive calorie balance diet to gain muscular bodyweight. A general guideline for a starting point for gaining weight is to add approximately 300-500 calories per day onto your TDEE. An alternate method is to add an additional 15 20% onto your TDEE. Example: Your weight is 120 lbs. Your TDEE is 2033 calories Your additional calorie requirement for weight gain is + 15 20% = 305 406 caloriesYour optimal caloric intake for weight gain is 2033 + 305 406 =2338 2439 calories Adjust your caloric intake gradually It is not advisable to make any drastic changes to your diet all at once. After calculating your own total daily energy expenditure and adjusting it according to your goal, if the amount is substantially higher or lower than your current intake, then you may need to adjust your calories gradually. For example, if your determine that your optimal caloric intake is 1900 calories per day, but you have only been eating 900 calories per day,

your metabolism may be sluggish. An immediate jump to 1900 calories per day might actually cause a fat gain because your body has adapted to a lower caloric intake and the sudden jump up would create a surplus. The best approach would be to gradually increase your calories from 900 to 1900 over a period of a few weeks to allow your metabolism to speed up and acclimatize. Measure your results and adjust calories accordingly These calculations for finding your correct caloric intake are quite simplistic and are just estimates to give you a starting point. You will have to monitor your progress closely to make sure that this is the proper level for you. You will know if youre at the correct level of calories by keeping track of your caloric intake, your bodyweight, and your body fat percentage. You need to observe your bodyweight and body fat percentage to see how you respond. If you dont see the results you expect, then you can adjust your caloric intake and exercise levels accordingly. The bottom line is that its not effective to reduce calories to very low levels in order to lose fat. In fact, the more calories you consume the better, as long as a deficit is created through diet and exercise. The best approach is to reduce calories only slightly and raise your daily calorie expenditure by increasing your frequency, duration and or intensity of exercise. By Guest Author, Tom Venuto, Competitive Bodybuilder See right border for more weight loss articles by Tom

Some people watch their calories if they are trying to lose weight. Most kids don't need to do this, but all kids can benefit from eating a healthy, balanced diet that includes the right number of calories not too many, not too few. But how do you know how many calories you need?
Beverage

Apple Juice Grape Juice Mango Juice

Orange Juice

Pineapple juice Sugar Cane juice Tomato Juice

Coconut Milk

Coconut water Coffee (per cup)

Calories (KCal) /100g 55 55 58 44 52 36 17 76 24 98

Tea (per cup) Cocoa (per cup) Milk (cow's) Skimmed milk Curds

79 213 65 35 51 Top

Fruit Apple Apricot Banana Cherries Dates Figs Gooseberries Grapefruit Grapes Guava Honeydew Melon Lemon Mango Mulberries Olives Orange Papaya Pineapple Plums Strawberries Watermelon

Amount medium 3 medium medium cup 4 oz 4 oz 4 oz half cup 4 oz half medium 4 oz 4 oz 4 oz medium 4 oz 4 oz medium 4 oz 4 oz

Calories 60 50 80 90 214 214 13 40 90 57 39 15 75 35 85 50 45 46 20 26 54 Top

Vegetables Amount Asparagus 4 oz Bamboo Shoots - canned 4 oz Beans - green 4 oz Broccoli 4 oz Cabbage - raw cup Carrots 4 oz Cauliflower - raw cup Celery stalk/rib Chicory 4 oz Chilies - dried 4 oz

Calories 10 18 20 15 25 22 30 5 9 338

Chilies - fresh Cucumber Eggplant/Aubergine Fennel Mushrooms Okra Onions Parsley - raw Peas Pepper - red Pepper - green

4 oz 8" cup 4 oz cup cup 4 oz 4 oz cup medium medium

21 15 26 11 18 50 40 21 125 25 20 Top

Cereals Barley Cornflakes, plain Flour, plain Oatmeal Noodles, rice Rice, brown Rice, basmati

Amount 1 oz 1 oz 1 oz 1 oz 4 oz 1/2 cup 1/2 cup

Calories 88 87 88 108 361 350 330 Top

Fish & Meat Mackerel Prawn Sardine (low fat) Sardine (High fat) Beef Chicken Duck Mutton Pork Egg (Duck's) Egg (hen's) Sheep Liver

Calories/100g 93 89 101 211 114 109 130 194 114 180 173 150

The amount of energy supplied by a nutrient is measured in calories. Technically, one calorie is the amount of energy required to raise the temperature of 1 gram of water 1 degree Centigrade

(from 14.5 to 15.5). The 'calorie' measure used commonly to discuss the energy content of food is actually a kilocalorie (KCal) or 1000 real calories; this is the amount of energy required to raise one kilogram of water (about 2.2 pounds) one degree Centigrade. Different foods can be used by the body to produce different amounts of energy. 60 to 65 percent of your calories are spent just keeping you alive and keeping your heart beating, your kidneys filtering waste, and maintaining temperature near 98 degrees. Another 25 percent goes for pure movement. The remaining 10 percent of calories is spent processing food. Various national and international Committees have recommended allowances for different nutrients and the total calorie needs for different age groups with different activity levels. At least a minimum amount of 1200 calories of nutritious food should be consumed a day. Fewer than that would lower iron level and slow down metabolism. Your calorie needs depends on a lot of factors like your age, gender, size, height, weight, activity level and also the climate and environment you live in. The lower body size and the warm climate in tropical countries make the calorie requirements of people living there less than those corresponding age groups living in temperate climates. Likewise, Calorie needs will hit the highest point during your mid - twenties, so at 25, you need 2300 calories/day. And then decline at about 2% per decade, by 35 you may need only 2254 calories. This reduction in calorie needs is due partly to an increase in body fat percentage that comes with age. The gender factor also have its influence on calorie needs. Men because of their higher percentage of lean muscle tissue, need 510% more calories than women. But women during pregnancy and lactation will need 300- 500 calories more per day than their usual needs

Calculate your Calorie Needs Gender:- Height (in cm)- 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200Weight (in kg):- Age:Activity:- Your Calorie Needs :- KCal

How to calculate:For Women BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).

To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise Calorie-Calculation = BMR X 1.2 If you are Lightly Active (light exercise/sports 1-3 days/week) Calorie-Calculation = BMR X 1.375 If you are Moderately Active (moderate exercise/sports 3-5 days/week) Calorie-Calculation = BMR X 1.55 If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week) Calorie-Calculation = BMR X 1.725 If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training) Calorie-Calculation = BMR X 1.9

For Men BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years) To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are inactive - little or no exercise Calorie-Calculation = BMR X 1.2 If you are Lightly Active (light exercise/sports 1-3 days/week) Calorie-Calculation = BMR X 1.375 If you are Moderately Active (moderate exercise/sports 3-5 days/week) Calorie-Calculation = BMR X 1.55 If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week) Calorie-Calculation = BMR X 1.725 If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training) Calorie-Calculation = BMR X 1.9 Women Height 4'10" 5'0" 5'1" 5'2" 5'3" 5'4" 5'5" 5'6" 5'7" 5'8" Healthy Weight Range (Pounds) 109-121 113-126 115-129 118-132 121-135 124-138 127-141 130-144 133-147 136-150 Kilograms 49-54 51-57 52-58 53-59 54-61 56-62 57-63 58-65 60-66 61-68

5'9" 5'10" 5'11" 6'0"

139-153 142-156 145-159 148-162 Men

63-69 64-70 65-72 67-73

Height 5'2" 5'3" 5'4" 5'5" 5'6" 5'7" 5'8" 5'9" 5'10" 5'11" 6'0" 6'1" 6'2" 6'3" 6'4"

Healthy Weight Range (pounds) 131-141 133-143 135-145 137-148 139-151 142-154 145-157 148-160 151-163 154-166 157-170 160-174 164-178 167-182 171-187

Kilograms 59-63 60-64 61-65 62-67 63-68 64-69 65-71 67-72 68-73 69-75 71-77 72-78 74-80 75-82 77-84

Calorie needs to Lose/gain weight

Calorie Needs | Calorie Calculator | Weight Chart | Calories to Gain /Lose Weight | Calorie content in food Having more calories from food, than you need to maintain your weight can lead to obesity. If food is consumed in excess of requirements, the excess is converted into fat and stored in the adipose tissues. Normally adipose tissues constitutes about 10 to 15% of the body weight. In obese people, it increases upto 30%. One can assess if one is over weight, by knowing your required body weight and estimation of the total body fat. If your body weight is 40- 50 % in excess of the required weight you are severely obese. Your total body fat should be less and no more than 30% of the overall diet and about 50% of that fat itself should be vegetable oils rich in Essential fatty acids (EFA).

Obesity can lead to several complications - metabolic disorders such as Diabetes, atherosclerosis, cardiac disorders; low life expectancy, physical disability etc. In order to loose weight you need to reduce your calorie intake but only slightly below your maintenance level. Alternatively, You can keep your calorie - intake the usual and increase your activity level. You can raise your metabolic rate (the basic rate at which you burn calories) by increasing your exercise. So if you want to lose fat, maintain your energy level and improve health, get active and take regular exercise. Aerobic exercise burns a lot of calories. Exercise combined with eating fewer calories promotes weight loss. A reducing diet should normally provide only about half the daily calorie requirements. But remember that a minimum amount of at least 1200 calories of nutritious food is needed for an adult. Fewer than that would lower iron level and actually slow down metabolism. The goal is to get maximum nutrition with minimum calories. So increase your intake of low calorie, health enhancing fresh fruits, vegetables, whole grains, beans etc and avoid excessive and frequent eating of foods rich in calories and poor in nutrients like fried and fatty foods, sweets and nuts. Eat fish and poultry instead of red meat, limit your egg intake to four per week, include adequate fiber in your diet. Use unsaturated oils such as corn, sunflower, safflower etc as the cooking medium and cut down on your overall salt intake. Take a multivitamin tablet along with your reduced diet The rule should be to maintain your body weight constant at the normal level by adjusting the calorie intake. Here is the distribution of food stuff in two calorie reducing diets. Calorie Reducing Diets 1100 K Calories
Food /day (Vegetarian) 80g 50g 1000 50g (NonVegetarian) 80g 50g 500 One 100g 200g 200g 50g 50g 200g 200g 50g 50g 1300K Calories (Vegetarian) 100g 60g 1000 50g 200g 200g 50g 50g (NonVegetarian) 100g 60g 500 One 100g 200g 200g 50g 50g

Cereals Legumes Skim milk Cheese Eggs Meat and Fish Green Leafy Vegetables Other Vegetables Roots and Tubers Fruits

Fats and Oils Cane Sugar Multivitamin tablet

15g 15g one

15g 15g one

20g 20g one

20g 20g one

Similarly, in order to gain weight, You should increase your calorie intake above your weight maintenance level. To gain body weight, you must consume more calories than you burn.

Calories in Indian Food

If you wish to lead a healthy lifestyle, it is essential to eat nutrition rich food and exercise regularly. What you eat directly affects your body fitness, so it becomes all the more necessary to be aware about the number of calories in Indian food and the nutritional value of the food you are eating. It is advisable to consult a dietician and gather knowledge about the Indian food calories and then decide your meal. Eating high calorie food item is not recommended for the daily meal, but you can always relish them once in a month or so. If you get lured into trying fad foods, which you know contain loads of fats, then you can consume it once in a while, but in moderate quantity. But then after that you have to gear up yourself for doing a vigorous workout, so as to shed off those extra calories that have got stored in your body. It's all about maintaining a balance and you will never put on weight. If you've eaten more, so compensate it, by eating light food in the next meal and by working harder, while carrying out your workout. Keeping fit is in your hands, but all that is required is a sincere effort and then nothing can stop you from achieving success. As vital is to eat healthy foods, that are low in calories, equally important is to apply the right cooking method. You should avoid items that demand deep-frying, because then that would involve extensive usage of butter and oil, that will shoot up your calorie intake, making you overweight. Here is the calorie chart of Indian food, so keep a track of the calorie intake and adopt healthy eating habits. Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories in in in in in in in in in in in in in in in Orange Kiwi Lychies Mangoes Orange juice Papaya Grapes Guava Fruit 61 70 53 100ml 32 47 Avocado Banana Chickoo Cherries Dates Black 66 45 Fruits Apple Pear 95 94 70 281 45 per 100 56 190 Grams

Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories Calories 1 1 1 in

in in in in in in in Vegetables in in in in in in in in in in in in in in in in in in in in in in medium slice paratha Breads Tomato Cereals

Peach Pears Pineapple Plums Strawberries Watermelon Pomegranate per Broccoli Brinjal Cabbage Carrot Cauliflower Fenugreek French Lettuce Mushroom Onion Peas Potato Spinach 1 Tomato juice per Bajra Maize Rice Wheat per chapatti white (no filling) Products 100gms. Buttermilk

50 51 46 56 77 26 77 100 Grams 25 24 45 30 49 26 21 18 93 97 100g leaf 21 100ml 100 flour 325 flour piece 119 bread 280 per 750 cup 19 210 910 115 100 45 48 90 25 40 60

48 (Methi) beans

50

Spinach

22 Grams 360 355 341

Calories in Milk & Milk Calories in Butter Calories in Calories in Cheese Calories in Cream Calories in Ghee Calories in Milk Calories in Milk Calories in Milk Calories in Other Calories in Sugar Calories in Honey Calories in Coconut water Calories in Calories in Tea 30

315 100gms. 100gms Buffalo Cow Skimmed Items 1 tbsp 1 tbsp 100 ml Coffee

The food calories list is a table of everyday foods listing their calorie content per average portion. The food calories list also gives the calorie content in 100 grams so it can be

compared with any other products not listed here. The table can be useful if you want to exchange a food with similar calorie content when following a weight loss low calorie program. The food calories list is broken down into sections based on the 5 basic food groups of a balanced diet. We want our food calories list to keep growing so if your food is not displayed simply email us and we will try to add it to the list.

Food calories list category: number of calories Meat & Fish | free calorie counter fruit & veg | calorie content Milk & Dairy produce | how many calories in Fats & Sugar | Calories in Pizza | Calories in wine | calories in fruit per 100 grams (3.5 oz) 310 cals 480 cals 370 cals 240 cals 220 cals 300 cals 370 cals 325 cals 440 cals 198 cals 500 cals 95 cals 390 cals 320 cals 70 cals 110 cals 105 cals Med-high Medium Low calorie Low calorie Low-Med High

BREADS & CEREALS Bagel ( 1 average ) Biscuit digestives Jaffa cake Bread white (thick slice) Bread wholemeal (thick) Chapatis Cornflakes Crackerbread Cream crackers Crumpets Flapjacks basic fruit mix Macaroni (boiled) Muesli Naan bread (normal) Noodles (boiled) Pasta ( normal boiled ) Pasta (wholemeal boiled )

Portion size * 140 cals (45g) 86 cals (per biscuit) 48 cals (per biscuit) 96 cals (1 slice 40g) 88 cals (1 slice 40g) 250 cals 130 cals (35g) 17 cals per slice 35 cals (per cracker) 93 cals (per crumpet) 320 cals 238 cals (250g) 195 cals (50g) 300 cals (small plate size) 175 cals (250g) 330 cals (300g) 315 cals (300g)

energy content Medium High Med-High Medium Low-med Medium Med-High

Porridge oats (with water) Potatoes** (boiled) Potatoes** (roast) Rice (white boiled) Rice (egg-fried) Rice ( Brown ) Rice cakes Ryvita Multi grain Ryvita + seed & Oats Spaghetti (boiled)

193 cals (350g) 210 cals (300g) 420 cals (300g) 420 cals (300g) 500 cals 405 cals (300g) 28 Cals = 1 slice 37 Cals per slice 180 Cals 4 slices 303 cals (300g)

55 cals 70 cals 140 cals 140 cals 200 cals 135 cals 373 Cals 331 Cals 362 Cals 101 cals

Low calorie Low calorie Medium

High in portion Low calorie Medium Medium Medium Low calorie

* Portion sizes will vary depending on the type and make of product purchased. Portion size is very often a subjective view and may again vary according to bowl, cup or plate size used. ** Potatoes are vegetables but listed here because they form a staple part of many meals. See a balanced diet section. NB. The food calories list shows products in alphabetical order. Most natural foods are calculated in tests and specific product values are calculated from their ingredients list or from manufacturers information. Some values may not be accurate and should only be used for general comparison purposes

Easy Diabetic Recipes

Diabetes is one of the most common diseases that occur due to increase in blood sugar levels. Although medications are there, a diet is a key part of managing diabetes. While diabetes imposes serious limits to your food habits, having diabetes does not mean it should take over your life. If you are a diabetic and if you have a sweet tooth, then you should keep a check on your sugar intake. Patients with mild diabetes can eat all kinds of foods with moderation. However, patients with high diabetes should control and

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keep a check on their food habit. Any sugary food including artificial sweeteners is a strict no for diabetic patients. It is generally recommended that diabetic patients should take small meals frequently rather than large meals, so that a steady sugar level can be maintained. If you are suffering from diabetes, it doesnt mean you should eat only bland food. With a little bit of care and creativity, you can come up with great diabetic friendly recipes that are delicious as well. To know more about simple diabetic recipes, just read through this article. Simple Diabetic Recipes Soup Ingredients Method Finely chop the bok choy and bell peppers. Mince the chicken. Break the noodles in small pieces and boil them. In a big sauce pan, mix water, chicken broth, five spice powder, soy sauce and the garlic and ginger paste. Stir well and cover the pan with a lid. Bring the mixture to boil. When the mixture starts boiling, add the chopped bok choy and bell peppers. Allow them to cook in the mixture until done. Add the cooked noodles and the chicken. Sprinkle salt and pepper to taste. Serve hot. Crispy Potato Skin Ingredients Method 2 medium Russet Potatoes 1 tbsp minced fresh Rosemary 1/8 tbsp freshly ground Black Pepper Butter-flavored cooking spray 4 cups Chicken broth Noodles cup chopped Onions Soy sauce 3 Garlic cloves tablespoon Ginger paste 2 cups Bok Choy Bell Peppers 1 Cup cooked Chicken Chinese five spice powder

 Preheat the oven to 370 degrees Fahrenheit. Wash the potatoes and pierce with a fork. Place in the oven and bake about one hour, or until the skins are crisp. Cut the potatoes in half and scoop out the pulp so that about 1/8 inches of the potato flesh remains attached to the skin. You may save the pulp and use for other recipes. Brush the inside of each potato skin with butter. Press in the rosemary and pepper. Bake the skins in the oven for 5 to 10 minutes. Serve hot. Fruit Smoothies Ingredients Method Take a blender and mix the frozen yogurt, milk and orange juice concentrate. Blend all the ingredients together until smooth. Pour into tall frost-chilled glasses. Garnish with half cut lemon and mint leaves. Serve immediately. 1 cup fat-free Vanilla frozen Yogurt cup frozen Orange juice concentrate cup fat-free Milk

Apples With Dip Ingredients Method Place the cream cheese on the counter for five minutes to allow it to soften. To make the dip, mix the brown sugar, vanilla and cream cheese in a mixing bowl. Blend all the ingredients until smooth. Sprinkle chopped peanuts in it. Place the apples in a serving bowl. Trickle orange juice over the apples to prevent browning. Serve the sliced apples with the dip 8 ounces fat-free Cream Cheese 4 Apples (cored and sliced) 2 tbsp chopped Peanuts 1/2 cup Orange juice 1 tbsp Vanilla essence 2 tbsp Brown Sugar

Daily Calorie Requirement Chart

Please note that generally, men need more calories per day than women. Younger people need to consume more calories than older people. Pregnant or lactating women need a higher calorie intake. This chart is a guide for both males and females of various ages and body weights. We have included an additional chart which displays the calories needed when partaking in certain activities. If you want to know how many calories per day to lose weight, you should keep your daily calorie intake under the required allowance for your age and weight. Most people will lose weight when consuming around 1500 calories per day. Women
Weight 45 kg - 100 lbs 50 kg - 110 lbs 55 kg - 121 lbs 60 kg - 132 lbs 65 kg - 143 lbs 70 kg - 154 lbs 75 kg - 165 lbs (and above) Age 18 to 35 1760 cals 1860 1950 2050 2150 2250 2400 Age 36 to 55 1570 cals 1660 1760 1860 1960 2050 2150 Age over 55 1430 cals 1500 1550 1600 1630 1660 1720

Men
Weight 60 kg - 132 lbs 65 kg - 143 lbs 70 kg - 154 lbs 75 kg - 165 lbs 80 kg - 176 lbs Age 18 to 35 2480 2620 2760 2900 3050 Age 36 to 55 2300 2400 2480 2560 2670 Age over 55 1900 2000 2100 2200 2300

85 kg - 187 lbs 90 kg - 198 lbs (and above)

3200 3500

2760 3000

2400 2600

Calorie Adjustments for specific activities: Add or subtract the specified calories from - to your required daily calorie intake. Note that if you are classed as inactive, you need to subtract calories from your daily allowance to maintain weight. The more active you are the more calories the body needs for energy. For example if you are a 35 year old women who sits at a computer each day and weighs over 90 kilos - 200 lbs, you would need 2400 calories less 960 to simply maintain your weight. A total of 1440 calories per day. An example for a male who is over 55, plays golf twice a week is he can consume 2400 calories daily to maintain his weight and on his golf days have a treat equal to 380 calories and not put on weight.
Body Weight Inactive Office Worker Bed Ridden Computer Geek Moderate Activity Strenuous Activity Tradesman Physical Labor Golf High Energy Sports Gardening + 240 + 290 + 340 + 380 + 480 + 570 + 670 + 760

50 kg - 110 lbs Minus 480 60 - 132 lbs 70 - 154 lbs 80 - 176 lbs 90 - 198 lbs (and above) Minus 570 Minus 670 Minus 760