Calorie Calculator for Weight Loss

 

Carbohydrates, proteins, and fat are the primary sources of calories in the average person's diet, with alcohol accounting for a significant portion of calorie intake for many people (though ideally this should be limited since alcohol contains many empty calories). According to some studies, the calories displayed on nutrition labels and the calories actually consumed and retained can differ significantly. This hints at the complexities of calories and nutrition, which is why there are so many competing theories about the "best" way to lose weight.

For example, how a person chews their food has been shown to influence weight loss to some extent; chewing food increases the number of calories that the body burns during digestion. People who chew more tend to eat less because the longer period of time required to chew their food allows more time to reach a state of satiety, resulting in less eating. However, the effects of how food is chewed and the digestion of different foods are not completely understood, and other factors may exist, so this information should be taken with a grain of salt (in moderation if weight loss is the goal).

Fruit, vegetables, lean meats, whole grains, and other foods that require more effort to chew require the body to burn more calories because more calories are required to digest them. It also makes you feel fuller for longer periods of time. Furthermore, the ingredients in certain foods, such as coffee, tea, chillies, cinnamon, and ginger, have been shown to increase the rate of calorie burn.

(Figures given in this chart are based on 100 gm portions)

Food	Calories	Protein (gms)	Fat (gms)	Carbohydrate (gms)	Water (gms)	Vitamins
Milk	65	3.3	4	5	87	A B2, Niacin
Butter	740	-	82	-	15	A
Cream	210	2	21	3	72	A
Cheese	310	22	25	-	44	A, B2, Niacin
Ice Cream	170	4	7	25	64	B1, B2, Niacin
Margarine	740	-	81	-	16	A
Eggs	150	12	11	-	75	A, B1, B2, Niacin
Pork (Grilled)	340	29	24	-	36	B2, Niacin
Chicken (Roast)	150	25	5	-	55
Fish (egg. Cod)	220	20	10	8	60	B1,Niacin
Cabbage (Boiled)	10	1	-	1	96	A, C
Carrot (Boiled)	20	0.6	-	4	91	A
Cauliflower (Boiled)	10	1.5	-	1	93	C
Cucumber (Raw)	10	0.6	-	2	96	C
Potatoes (Boiled)	80	1	-	22	77	B1
Tomatoes	15	1	-	3	93	A, C
Apples	45	0.3	-	12	84	-
Bananas	80	1	-	20	70	C
Cherries	50	0.6	-	12	81	-
Grapes	60	0.6	-	15	80	C
Oranges	35	1	-	9	86	C, A
Pea Nuts (Roasted)	570	24	49	9	4	B1, B2, Niacin
Wine	70	-	-	-	-	-
Spirits	220	-	-	-	-	-
Coffee (Black)	-	-	-	-	-	Niacin
Bread	230	8	2	50	39	B1, Nia
Rice (White Boiled)	120	2	-	30	70	-
Cornflakes with milk	205	6.5	4	34.7	-	A1, B1, B2, Niacin, B
Chocolate Biscuits	520	6	28	67	2	B2, Niacin
Wheat Bran	200	14	6	23	8	B1, B2, Niacin

 Here are some Foods in Indian Recipes with calories  

Diabetics Food calorie Chart

Food Item	Amount	Protein(g)	Calories (kcal)
EARLY MORNING
Fenugreek seeds with 1 cup of water	–	–	–
Tea (without sugar)	1 cup	4	35
Marie Biscuits	2	1	56
Breakfast
Stuffed methi/palak /lauki paratha	2 small	7	200
Curd	50 gm (1 cup)	3	30
OR
Egg white / Paneer Bhurji	1 medium bowl	6	130
Plain roti  (no oil )	2 small	3	150
OR
Vegetable poha/upama/oats/daliya	1 soup bowl	4.5	230
MID-MORNING
Apple /guava/orange	1	–	40
LUNCH
Salad (10 mins before lunch)	1 Medium bowl	1	30
Capsicum + gobhi veg	1 medium bowl	1	85
Dal	1 soup bowl	6	130
Phulka (no ghee)	2	6	175
EVENING
Milk / green tea / herbal tea/lemon water	1 cup	2	35
Roasted chana + Muri	1 cup	5	85
DINNER
Salad (10 mins before dinner)
Phulka (no ghee	2	4.5	150
Lauki veg	1 cup	2	85
Curd	1 cup	3	30
LATE NIGHT
Skim Milk  (no sugar)	1 glass	4	120
Total	–	49.5	1286

 

How technical people measure calories

A calorie is, at its most basic, a unit of energy. One calorie (equivalent to one kilocalorie, or 1,000 calories) is the amount of energy required to heat one kilogram of water at sea level by one degree Celsius.

Traditionally, the energy content of food was measured using bomb calorimetry. A small piece of food, such as a hot dog, is placed in a metal vessel known as a bomb. The bomb is loaded with oxygen and placed in a container surrounded by water.

Who is the founder?

Wilbur O. Atwater, a chemist, determined the average number of calories in the three main sources of energy in food: fat, carbohydrates, and protein in the 1800s.

He discovered that fats were worth approximately 9 calories per gram, while carbohydrates and proteins were worth 4 calories per gram.

Today, calorie values on food labels are determined using the "4-9-4 Method" or the Atwater system. A bag of crackers with 5 grams of fat, 22 grams of carbohydrate, and 2 grams of protein, for example, should contain around 140 calories.

What is the relationship with weight loss? How?

Calorie requirements differ from person to person. A calorie deficit occurs when you consume fewer calories than you require for your basal metabolic rate, activity energy expenditure, and thermal effect of food. A calorie deficit will result in weight loss over time. A pound of fat (0.45 kg) is roughly equal to 3,500 calories, according to common knowledge. Cutting your daily calorie intake by 500 to 1000 will help you lose 1 to 2 pounds (0.45 to 0.9 kg) per week.

A drastic reduction in calorie intake puts the body on guard. The body uses this natural reaction to conserve energy by slowing your metabolism. As a result, losing weight becomes more difficult and time-consuming. The most effective way to lose weight without inducing this protective response is to gradually reduce your calorie intake. Spread your calories out over several meals.

Why are some Drinks to be avoided?

There's a reason why many soda drinkers are overweight. Sugar in soda contains a lot of calories. It's very easy to exceed your daily calorie needs with just a few cans of soda if you're not careful. Alcoholic beverages are also high in calories. If you want to lose weight, cut back on sugary drinks and replace them with healthier options like tea or water.

Vegetables, fruits, legumes, nuts, and fish are high in vitamins and minerals while being low in calories. Eat whole foods at home as much as possible and avoid highly processed foods. Fast foods, cereals, and processed meat products are all highly appealing, making you more likely to overeat.