Сколько должен есть человек в день калорий чтобы похудеть: Сколько употреблять калорий в день, чтобы похудеть. Как считать калории, чтобы похудеть

Cколько калорий нужно употреблять в день, чтобы похудеть?

Автор Женский журнал На чтение 6 мин. Опубликовано 07.02.2018

Хотите похудеть, но не знаете сколько калорий нужно употреблять в дневном рационе? Узнайте сколько калорий нужно употреблять в день, чтобы похудеть без вреда для здоровья!

Вопрос калорийности пищи один из самых главных при планировании рациона. От правильного его решения напрямую зависит, будет ли эффективным похудение и избавление от лишних килограммов. Калориями называют единицы, в которых измеряют энергетическую ценность пищи. Они учитывают не только общую пищевую ценность блюд, но и показатели содержания в них углеводов, жиров, белков. Благодаря калориям, процессы жизнедеятельности организма получают необходимую энергию. Они нужны для нормальной умственной и физической работы человека.

Существует такое понятие, как минимальная потребность в калориях в стуки. Цифры могут разниться, так как потребность в энергии для нормальной жизнедеятельности у всех разная. Значение имеет площадь поверхности тела, возраст, такие параметры, как вес и рост, уровень физической активности и пр.

Борьба с лишним весом, основанная на снижении калорийности рациона, основана на принципе: похудеть можно, если расход калорий в сутки будет большим, чем их потребление. В итоге начинают работать механизмы, ответственные за расход жировых запасов тела.

Рассчитать норму калорий, которую должен содержать ваш суточный рацион, может помочь диетолог. Но гораздо легче и быстрее обратиться к онлайн-калькулятору, который выдаст результат, что позволит сформировать систему питания, направленную на избавление от лишних килограммов. Вам достаточно ввести в поля несколько параметров (возраст, пол, показатели роста и веса, данные о физической активности) и по разным формулам вычислить результат.

Выбор меню и диеты зависит от того, что вы хотите получить в итоге. Вес можно сбрасывать быстро или постепенно, кроме того, иногда целью является сохранение имеющегося веса на одном уровне.

Какой режим похудения вы выберете?Poll Options are limited because JavaScript is disabled in your browser.

Это довольно жесткий метод, помогающий стремительно худеть при соблюдении всех требований. Рекомендуется только здоровым людям, в идеале – после консультации с врачом. Есть два варианта такой диеты.

Первый вариант – допускается введение в рацион любых блюд, сладких, жареных, жирных, но в сильно ограниченном количестве, так, чтобы общая калорийность в день не превышала показатель 1000.

Второй вариант – нужно употреблять конкретное количество определенных продуктов в день в любой последовательности и комбинациях. Среди них:

• Свежие фрукты – не более 300 гр.
• Овощи (в любом виде – свежем или отварном) – до 400 гр.
• Нежирные виды мяса – до 160 гр.
• Молоко (нежирное) – до полулитра.
• Ржаной хлеб – 40 гр.
• Яйцо – 1 шт.
• Творог или сыр – 30 гр. или 15 гр. соответственно.
• Сливоч. масло – 15 гр.

Оптимальным и более простым в плане подсчета калорий является второй вариант. Рассмотрим его меню.

Прием пищи	Рекомендуемое меню
Завтрак	Обезжиренное молоко – 1 ст. Грейпфрут – 1 шт. Вар. яйцо. Сливоч. масло – 10 гр. Кусочек хлеба (ржаного) – 20 гр.
Второй завтрак	На выбор – кофе натуральный, чай или отвар из овощей.
Обед	Овощи отварные – 200 гр. Салат из зелени. Нежирное мясо – 80 гр. Чай – 1 л. Фрукты – 100 гр.
Полдник	Кусочек хлеба (ржаного) – 20 гр. Сливоч. масло – 5 гр. Сыр или творог – 5 гр. Молоко (0% жирности) – 30 мл.
Ужин	Салат из свежих овощей и зелени – 200 гр. Овощи отварн. – 200 гр. Кофе или чай – 100 мл. Мясо – 80 гр. Фрукты – 100 гр.

Отзывы о таком режиме питания различны. Преимущества заключаются в возможности быстро сбросить вес – до 10 кг. Но рацион получается ограниченным – и по объему пищи, и по энергетической ценности. Поэтому возможны негативные для здоровья последствия. Рекомендуется соблюдение такого режима питания на срок до 3 недель.

Такая система питания не навредит здоровью и позволит стабильно сбрасывать вес. Вот примерное меню, вы можете выбрать продукты из списка, примерно высчитывая суточную норму калорий в пределах 1200.

100 килокалорий	200 килокалорий	300 килокалорий
Бульон с яйцом. Тарелка овощного супа. Тушеные овощи (без использования жира). Сырник (без сахара). Отвар. картошка – 1 шт. Овсян. хлопья – 2 ст.л. Апельс. сок – 1 ст. Вар. яйцо. Тв. сыр – 50 гр. Банан. Яблоко (можно запечь с 1 ч.л. меда). Виноград – 20 шт. Миндаль – 15 гр. Мороженое – 80 гр. Сметана – 5 ст.л.	«Докторская» колбаса – 100 гр. или одна сосиска. Яичница (2 яйца). Кусочек хлеба. Творог – жирность не более 1,8 – 100 гр. Можно добавить немного меда. Овощной суп с макаронами – 200 гр. Кабачковая икра – 10 гр. Винегрет – 200 гр.	Макароны – 100 гр. Каша или картофельное пюре – 200 гр. Котлеты – 2 шт. (небольшие). Блин с творогом – 2 шт. Голубцы – 2 шт. Творог – 200 гр. + ягоды. Сардельки – 2 шт. Можно дополнить огурцами или помидорами (2 шт.).

Попробуйте сформировать меню на день, и вы поймете, что 1200 калорий – это не так уж и мало.

Такой рацион нужно обязательно совмещать с тренировками. Только так получится добиться результатов. А также соблюдайте такие советы:

• Всегда завтракайте. Это насытит вас энергией. Калорийность – около 30% всего суточного рациона. Оптимальный вариант – каша. К ней можно добавлять кофе, молоко, чай, мясо, вареное яйцо, сухофрукты, сыр, творог, орешки, фрукты.
• Всегда обедайте – это 40% калорий рациона. Допускаются супы, рыба или мясо с овощами, каши, салаты (овощные), бобовые и макароны.
• Всегда ужинайте – главное за 4 часа до отхода ко сну. Оптимальный выбор – овощи и мясо или рыба. Преобладать должен белок. Доля калорийности – 20%.
• Допускается легкий перекус между приемами пищи – 10% калорий. В первой половине дня им может стать мед, орехи, ягоды, фрукты, чай с крекером. Во второй – молочные продукты или овощи.
• Соблюдайте питьевой режим. В идеале – 2 л в сутки.
• Берите с собой еду на работу. В супермаркете сложнее выбрать что-то низкокалорийное.
• Утоляйте голод за несколько часов до сна, но если это очень сложно, можно съесть зеленое яблоко, морковь, выпить стакан кефира.
• Никогда не переедайте – это основная причина набора веса.

Пробуем составить рацион

Прием пищи	Рекомендации
Завтрак	За полчаса до него – 1 ст. воды. Калорийность – 425 ккал. Меню: овсянка, сваренная на молоке, 1 тост (допускается небольшое количество сливочного масла), натуральный кофе. После – через час – 1 ст. воды.
Перекус	Примерно через час-полтора после завтрака. Калорийность – 170 ккал. Меню: Чай либо сухофрукты или орехи. Можно сделать творог с 1 бананом. Через полчаса – 1 ст. воды. Еще через полчаса – рекомендуется тренировка (силовая на 40 минут, кардио – на 20). После – 1 ст. воды.
Обед	Калорийность – 500 ккал. Меню: каша, сваренная на воде + кусочек рыбы или мяса. Овощной салат или тушеные овощи (заправить сметаной или маслом). Можно чай и кусочек хлеба. Через час – 1 ст. воды.
Второй обед	Калорийность – 260 ккал. Меню: нежирные первые блюда, кусочек хлеба. Через час – 1 ст. воды.
Ужин	Калорийность – 340 ккал. Меню: любые овощи (потушить или отварить), рыба или мясо (запечь или отварить). Через час – вода.
Перекус	Кефир – 1 ст.

Такая дробная схема питания без излишних ограничений позволит вам стабильно сбрасывать вес.

Достаточно выяснить, сколько калорий вам нужно потреблять, при помощи онлайн-калькулятора, и приступать к выбору правильной схемы питания.

90000 How Many Calories Should You Eat per Day to Lose Weight? 90001 90002 90003 Below is a simple but highly accurate scientific calorie calculator, along with five evidence-based tips on how to sustainably reduce your calorie intake. 90004 90003 Enter your details in the calculator below to figure out how many calories you should be eating per day to either maintain or lose weight. 90004 90003 The calculator is based on the Mifflin-St. Jeor equation, a formula that numerous studies have shown to be an accurate way of estimating calorie needs (1, 2).90004 90003 The average woman needs to eat about 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose one pound of weight per week. Meanwhile, the average man needs 2,500 calories to maintain, and 2,000 to lose one pound of weight per week. 90004 90003 However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health, and several others. 90004 90003 A calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages.To lose weight, you need to eat fewer calories than your body burns each day. 90004 90003 Calories are simply a measure of energy. 90004 90003 It’s a known fact that to gain weight, more calories need to be entering your body than leaving it. 90004 90003 Conversely, you lose weight if more calories leave your body than enter it. 90004 90003 That said, cutting calories without taking the foods you eat into account is usually not a sustainable way to lose weight. 90004 90003 Though it works for some people, most end up hungry and eventually give up on their diet.90004 90003 For this reason, it’s highly recommended to make a few other permanent changes to help you maintain a calorie deficit in the long term, without feeling starved. 90004 90003 Here are 5 evidence-based diet and lifestyle changes that have been shown to help people lose weight. 90004 90029 1. Eat more protein 90030 90003 When it comes to losing weight, protein is the king of nutrients. 90004 90003 Adding protein to your diet is the simplest, most effective, and most delicious way to lose weight with minimal effort.90004 90003 Studies show that protein both increases your metabolic rate and helps curb your appetite (3). 90004 90003 Because protein requires energy to metabolize, a high protein diet can increase calories burned by 80-100 calories per day (4, 5, 6). 90004 90003 Protein is also by far the most filling nutrient. One study showed that people who ate 30% of calories from protein automatically ate 441 fewer calories per day (7). 90004 90003 In other words, you can easily increase calories out and reduce calories in just by adding protein to your diet.90004 90003 Protein can also help fight cravings, which are a dieter’s worst enemy. 90004 90003 In one study, consuming 25% of daily calories from protein reduced obsessive thoughts about food by 60% and cut the desire for late-night snacking by 50% (8). 90004 90003 If you want to lose weight sustainably and with minimal effort, consider making a permanent increase in your protein intake. 90004 90003 It will not only help you lose weight but also prevent & NoBreak; — or at least significantly reduce & NoBreak; — weight regain (9, 10).90004 90051 90052 Summary 90053 Increasing your protein intake can boost metabolism, fight cravings, and significantly reduce appetite. This can lead to automatic weight loss. 90054 90029 2. Avoid sugary soft drinks and fruit juices 90030 90003 Another relatively easy change you can make is to eliminate liquid sugar calories from your diet. 90004 90003 This includes sodas, fruit juices, chocolate milk, and other beverages with added sugar. 90004 90003 These products are among the most fattening aspects of the modern diet, as your brain does not register liquid calories in the same way as it registers solid calories.90004 90003 For this reason, drinking sugary soda does not make your brain automatically compensate by having you eat smaller amounts of other things instead (11, 12). 90004 90003 Studies have shown that sugary drinks are strongly linked to an increased risk of obesity, with one study in children showing a 60% increased risk for each daily serving of a sugar-sweetened beverage (13). 90004 90003 Of course, the harmful effects of sugar go beyond weight gain. It can have disastrous effects on metabolic health and raise your risk of many diseases (14).90004 90003 Though small amounts of natural sugars from foods like fruit are fine, large amounts from added sugar and sugary drinks can harm your health in a variety of ways. 90004 90003 There is no physiological need for these beverages, and the long-term benefits of avoiding them can be enormous. 90004 90051 90052 Summary 90053 It’s important to avoid sugary soft drinks and fruit juices, as liquid sugar is the single most fattening aspect of the Western diet. 90054 90029 3. Drink more water 90030 90003 One very simple trick to increase weight loss is to drink more water.90004 90003 Doing so can increase the number of calories you burn for up to 90 minutes (15, 16). 90004 90003 Drinking about 8 glasses (equal to 68 ounces or 2 liters) of water per day can make you burn about 96 more calories. 90004 90003 However, the timing of when you drink water may be even more important, as having it before meals can help reduce hunger and make you automatically eat fewer calories (17). 90004 90003 In one 12-week study, drinking 17 ounces (0.5 liters) of water half an hour before meals made people lose 44% more weight (18).90004 90003 When combined with a healthy diet, drinking more water (especially before meals) appears to be helpful if you need to lose weight. 90004 90003 Caffeinated beverages, such as coffee and green tea, are also excellent. Their caffeine content can somewhat boost metabolism, at least in the short term (19, 20). 90004 90051 90052 Summary 90053 Studies have shown that drinking water can boost metabolism. Drinking it half an hour before meals can help you eat fewer calories. 90054 90029 4.Exercise and lift weights 90030 90003 When you eat fewer calories, your body compensates by saving energy, making you burn less. 90004 90003 This is why long-term calorie restriction can significantly reduce metabolism. 90004 90003 Plus, it can lead to loss of muscle mass. Muscle is metabolically active, so this can reduce metabolism even further. 90004 90003 The only proven strategy to prevent this effect is to exert your muscles by lifting weights. 90004 90003 This has been repeatedly shown to prevent muscle loss and stop your metabolism from slowing during long-term calorie restriction (21, 22).90004 90003 Of course, if you’re trying to lose weight, you do not want to just lose fat, you also want to make sure that you take care of your muscles. 90004 90003 If you can not get to a gym, consider doing bodyweight exercises, such as push-ups, squats, and sit-ups, at home. 90004 90003 Doing some cardio, including walking, swimming, or jogging, can also be important — not necessarily for weight loss but for optimal health and general well-being. 90004 90003 What’s more, exercise has a variety of other benefits that go beyond weight loss, such as longevity, lower risk of disease, more energy, and feeling better every day (23, 24, 25).90004 90051 90052 Summary 90053 Lifting weights is important, as it reduces muscle loss and prevents your metabolic rate from slowing. 90054 90029 5. Reduce your carb intake 90030 90003 Cutting carbs is a very effective way to lose weight, as it reduces appetite and makes you eat fewer calories automatically (26, 27, 28). 90004 90003 Studies have shown that eating a low carb diet until fullness can make you lose about two to three times more weight than a calorie-restricted, low fat diet (29, 30, 31).90004 90003 Not only that, but low carb diets also have many other benefits for health, especially for people with type 2 diabetes or metabolic syndrome. 90004 90003 But you do not have to go low-carb. Simply ensure that you eat quality, fiber-rich carb sources, focusing on whole, single-ingredient foods. 90004 90003 If you stick to whole foods, the exact composition of your diet becomes less important. 90004 90051 90052 Summary 90053 Cutting carbs may aid weight loss by reducing appetite and making you eat fewer calories.90054.90000 Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level — 2015-2020 Dietary Guidelines 90001 Print this section 90002 The total number of calories a person needs each day varies depending on a number of factors, including the person’s age, sex, height, weight, and level of physical activity. In addition, a need to lose, maintain, or gain weight and other factors affect how many calories should be consumed. Estimated amounts of calories needed to maintain calorie balance for various age and sex groups at three different levels of physical activity are provided in Table A2-1.These estimates are based on the Estimated Energy Requirements (EER) equations, using reference heights (average) and reference weights (healthy) for each age-sex group. For children and adolescents, reference height and weight vary. For adults, the reference man is 5 feet 10 inches tall and weighs 154 pounds. The reference woman is 5 feet 4 inches tall and weighs 126 pounds. 90003 90002 Estimates range from 1,600 to 2,400 calories per day for adult women and 2,000 to 3,000 calories per day for adult men.Within each age and sex category, the low end of the range is for sedentary individuals; the high end of the range is for active individuals. Due to reductions in basal metabolic rate that occur with aging, calorie needs generally decrease for adults as they age. Estimated needs for young children range from 1,000 to 2,000 calories per day, and the range for older children and adolescents varies substantially from 1,400 to 3,200 calories per day, with boys generally having higher calorie needs than girls.These are only estimates, and approximations of individual calorie needs can be aided with online tools such as those available at www.supertracker.usda.gov. 90003 90006 Table A2-1. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level 90007 90008 90009 90010 MALES 90011 90012 90013 90014 90015 90010 AGE 90011 90018 90019 Sedentary 90018 90019 Moderately 90022 active 90018 90019 Active 90018 90026 90027 90028 90014 90030 2 90018 90032 1,000 90033 90032 1,000 90033 90032 1,000 90033 90026 90014 90030 3 90018 90032 1,000 90033 90032 1,400 90033 90032 1,400 90033 90026 90014 90030 4 90018 90032 1,200 90033 90032 1,400 90033 90032 1,600 90033 90026 90014 90030 5 90018 90032 1,200 90033 90032 1,400 90033 90032 1,600 90033 90026 90014 90030 6 90018 90032 1,400 90033 90032 1,600 90033 90032 1,800 90033 90026 90014 90030 7 90018 90032 1,400 90033 90032 1,600 90033 90032 1,800 90033 90026 90014 90030 8 90018 90032 1,400 90033 90032 1,600 90033 90032 2,000 90033 90026 90014 90030 9 90018 90032 1,600 90033 90032 1,800 90033 90032 2,000 90033 90026 90014 90030 10 90018 90032 1,600 90033 90032 1,800 90033 90032 2,200 90033 90026 90014 90030 11 90018 90032 1,800 90033 90032 2,000 90033 90032 2,200 90033 90026 90014 90030 12 90018 90032 1,800 90033 90032 2,200 90033 90032 2,400 90033 90026 90014 90030 13 90018 90032 2,000 90033 90032 2,200 90033 90032 2,600 90033 90026 90014 90030 14 90018 90032 2,000 90033 90032 2,400 90033 90032 2,800 90033 90026 90014 90030 15 90018 90032 2,200 90033 90032 2,600 90033 90032 3,000 90033 90026 90014 90030 16 90018 90032 2,400 90033 90032 2,800 90033 90032 3,200 90033 90026 90014 90030 17 90018 90032 2,400 90033 90032 2,800 90033 90032 3,200 90033 90026 90014 90030 18 90018 90032 2,400 90033 90032 2,800 90033 90032 3,200 90033 90026 90014 90030 19-20 90018 90032 2,600 90033 90032 2,800 90033 90032 3,000 90033 90026 90014 90030 21-25 90018 90032 2,400 90033 90032 2,800 90033 90032 3,000 90033 90026 90014 90030 26-30 90018 90032 2,400 90033 90032 2,600 90033 90032 3,000 90033 90026 90014 90030 31-35 90018 90032 2,400 90033 90032 2,600 90033 90032 3,000 90033 90026 90014 90030 36-40 90018 90032 2,400 90033 90032 2,600 90033 90032 2,800 90033 90026 90014 90030 41-45 90018 90032 2,200 90033 90032 2,600 90033 90032 2,800 90033 90026 90014 90030 46-50 90018 90032 2,200 90033 90032 2,400 90033 90032 2,800 90033 90026 90014 90030 51-55 90018 90032 2,200 90033 90032 2,400 90033 90032 2,800 90033 90026 90014 90030 56-60 90018 90032 2,200 90033 90032 2,400 90033 90032 2,600 90033 90026 90014 90030 61-65 90018 90032 2,000 90033 90032 2,400 90033 90032 2,600 90033 90026 90014 90030 66-70 90018 90032 2,000 90033 90032 2,200 90033 90032 2,600 90033 90026 90014 90030 71-75 90018 90032 2,000 90033 90032 2,200 90033 90032 2,600 90033 90026 90014 90030 76 and up 90018 90032 2,000 90033 90032 2,200 90033 90032 2,400 90033 90026 90329 90330 90008 90009 90010 FEMALES 90011 90012 90013 90014 90015 90010 AGE 90011 90018 90019 Sedentary 90018 90019 Moderately 90022 active 90018 90019 Active 90018 90026 90027 90028 90014 90030 2 90018 90032 1,000 90033 90032 1,000 90033 90032 1,000 90033 90026 90014 90030 3 90018 90032 1,000 90033 90032 1,200 90033 90032 1,400 90033 90026 90014 90030 4 90018 90032 1,200 90033 90032 1,400 90033 90032 1,400 90033 90026 90014 90030 5 90018 90032 1,200 90033 90032 1,400 90033 90032 1,600 90033 90026 90014 90030 6 90018 90032 1,200 90033 90032 1,400 90033 90032 1,600 90033 90026 90014 90030 7 90018 90032 1,200 90033 90032 1,600 90033 90032 1,800 90033 90026 90014 90030 8 90018 90032 1,400 90033 90032 1,600 90033 90032 1,800 90033 90026 90014 90030 9 90018 90032 1,400 90033 90032 1,600 90033 90032 1,800 90033 90026 90014 90030 10 90018 90032 1,400 90033 90032 1,800 90033 90032 2,000 90033 90026 90014 90030 11 90018 90032 1,600 90033 90032 1,800 90033 90032 2,000 90033 90026 90014 90030 12 90018 90032 1,600 90033 90032 2,000 90033 90032 2,200 90033 90026 90014 90030 13 90018 90032 1,600 90033 90032 2,000 90033 90032 2,200 90033 90026 90014 90030 14 90018 90032 1,800 90033 90032 2,000 90033 90032 2,400 90033 90026 90014 90030 15 90018 90032 1,800 90033 90032 2,000 90033 90032 2,400 90033 90026 90014 90030 16 90018 90032 1,800 90033 90032 2,000 90033 90032 2,400 90033 90026 90014 90030 17 90018 90032 1,800 90033 90032 2,000 90033 90032 2,400 90033 90026 90014 90030 18 90018 90032 1,800 90033 90032 2,000 90033 90032 2,400 90033 90026 90014 90030 19-20 90018 90032 2,000 90033 90032 2,200 90033 90032 2,400 90033 90026 90014 90030 21-25 90018 90032 2,000 90033 90032 2,200 90033 90032 2,400 90033 90026 90014 90030 26-30 90018 90032 1,800 90033 90032 2,000 90033 90032 2,400 90033 90026 90014 90030 31-35 90018 90032 1,800 90033 90032 2,000 90033 90032 2,200 90033 90026 90014 90030 36-40 90018 90032 1,800 90033 90032 2,000 90033 90032 2,200 90033 90026 90014 90030 41-45 90018 90032 1,800 90033 90032 2,000 90033 90032 2,200 90033 90026 90014 90030 46-50 90018 90032 1,800 90033 90032 2,000 90033 90032 2,200 90033 90026 90014 90030 51-55 90018 90032 1,600 90033 90032 1,800 90033 90032 2,200 90033 90026 90014 90030 56-60 90018 90032 1,600 90033 90032 1,800 90033 90032 2,200 90033 90026 90014 90030 61-65 90018 90032 1,600 90033 90032 1,800 90033 90032 2,000 90033 90026 90014 90030 66-70 90018 90032 1,600 90033 90032 1,800 90033 90032 2,000 90033 90026 90014 90030 71-75 90018 90032 1,600 90033 90032 1,800 90033 90032 2,000 90033 90026 90014 90030 76 and up 90018 90032 1,600 90033 90032 1,800 90033 90032 2,000 90033 90026 90329 90330 90654 Notes 90655 90002 Sedentary means a lifestyle that includes only the physical activity of independent living.90003 90002 Moderately Active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the activities of independent living. 90003 90002 Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the activities of independent living. 90003 90002 Estimates for females do not include women who are pregnant or breastfeeding.90003 90002 Source: Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington (DC): The National Academies Press; 2002. 90003 .90000 How Many Carbs Should You Eat per Day to Lose Weight? 90001 90002 Low carbohydrate diets can be very effective for weight loss, according to research. 90003 90002 Reducing carbs tends to reduce your appetite and cause automatic weight loss, or weight loss without the need to count calories. 90003 90002 For some people, a low carb diet allows them to eat until fullness, feel satisfied, and still lose weight. 90003 90002 The number of carbs a person should eat every day for weight loss varies depending on their age, sex, body type, and activity levels.90003 90002 This article reviews how many carbs you should eat per day to lose weight. 90003 90002 The Dietary Guidelines for Americans recommends that carbs provide 45-65% of your daily calorie intake for all age groups and sexes (1). 90003 90002 According to the Food and Drug Administration (FDA), the Daily Value (DV) for carbs is 300 grams per day when eating a 2,000-calorie diet (2). 90003 90002 Some people reduce their daily carb intake with the aim of losing weight, cutting down to around 50-150 grams per day.90003 90002 Research has shown that low carb diets can be part of an effective weight loss strategy. 90003 90002 This diet restricts your intake of carbohydrates — including sugars and starches like bread and pasta — and replaces them with protein, healthy fats, and vegetables. 90003 90002 Studies show that low carb diets can reduce a person’s appetite, lead to them eating fewer calories, and help them to lose weight more easily than in other diets, provided they maintain the diet (3). 90003 90002 In studies comparing low carb and low fat diets, researchers need to actively restrict calories in the low fat groups to make the results comparable, but the low carb groups are still usually more effective (4, 5).90003 90002 Low carb diets also have benefits that go beyond just weight loss. They can help to lower blood sugar, blood pressure, and triglycerides. They can also help to raise HDL (good) cholesterol and improve the pattern of LDL (bad) cholesterol (6, 7). 90003 90002 Low carb diets often cause more weight loss and improve health when compared to calorie-restricted, low fat diets that many people still recommend. There’s plenty of evidence to support this idea (8, 9, 10). 90003 90030 90031 Summary 90032 Many studies show that low carb diets can be more effective and healthier than low fat diets.90033 90002 There’s no clear definition of exactly what constitutes a low carb diet, and what’s low for one person may not be low for the next. 90003 90002 An individual’s optimal carb intake depends on their age, gender, body composition, activity levels, personal preference, food culture, and current metabolic health. 90003 90002 People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary. This particularly applies to those who do a lot of high intensity exercise, like lifting weights or sprinting.90003 90002 Metabolic health is also a very important factor. When people develop metabolic syndrome, obesity, or type 2 diabetes, their carb needs change. 90003 90002 People who fall into these categories are less able to tolerate a lot of of carbs. 90003 90030 90031 Summary 90032 The optimal carb intake varies between individuals, depending on activity levels, current metabolic health, and many other factors. 90033 90002 If you simply remove the unhealthiest carb sources from your diet, such as refined wheat and added sugars, you’ll be well on your way to improved health.90003 90002 However, to unlock the potential metabolic benefits of low carb diets, you also need to restrict other carb sources. 90003 90002 There are no scientific papers that explain exactly how to match carbohydrate intake to individual needs. The following sections discuss what some dietitians believe about carb intake and weight loss. 90003 90054 Eating 100-150 grams per day 90055 90002 This is a moderate carb intake. It may work for people who are lean, active, and trying to stay healthy and maintain their weight.90003 90002 It’s possible to lose weight at this — and any — carb intake, but you may also need to be aware of calorie intake and portion sizes to lose weight. 90003 90002 Carbs you can eat include: 90003 90062 90063 all vegetables 90064 90063 several pieces of fruit per day 90064 90063 moderate amounts of healthy starches, like potatoes, sweet potatoes, and healthier grains, like rice and oats 90064 90069 90054 Eating 50-100 grams per day 90055 90002 This range may be beneficial if you want to lose weight while keeping some carb sources in the diet.It may also help to maintain your weight if you’re sensitive to carbs. 90003 90002 Carbs you can eat include: 90003 90062 90063 plenty of vegetables 90064 90063 2-3 pieces of fruit per day 90064 90063 minimal amounts of starchy carbs 90064 90069 90054 Eating 20-50 grams per day 90055 90002 This is where the low carb diet has bigger effects on metabolism. This is a possible range for people who want to lose weight fast, or have metabolic problems, obesity, or diabetes. 90003 90002 When eating less than 50 grams per day, the body will go into ketosis, supplying energy for the brain via so-called ketone bodies.This is likely to dampen your appetite and cause you to lose weight automatically. 90003 90002 Carbs you can eat include: 90003 90062 90063 plenty of low carb vegetables 90064 90063 some berries, maybe with whipped cream 90064 90063 trace carbs from other foods, like avocados, nuts, and seeds 90064 90069 90002 Be aware that a low carb diet does not mean it’s a no-carb diet. There’s room for plenty of low carb vegetables. 90003 90054 It’s important to experiment 90055 90002 Each individual is unique and what works for one person may not work for the next.It’s important to do some self-experimentation and figure out what works best for you. 90003 90002 If you have type 2 diabetes, talk to your healthcare provider before making any changes, because this diet can drastically reduce your need for medication. 90003 90030 90031 Summary 90032 For people who are physically active or want to maintain their weight, a range of 100-150 grams of carbs per day may have benefits. For those aiming to lose weight quickly, going under 50 grams per day under the guidance of a healthcare provider may help.90033 90002 A low carb diet is not just about weight loss, it may also improve your health. 90003 90002 For this reason, the diet should be based on whole, unprocessed foods and healthy carb sources. 90003 90002 Low carb junk foods are often unhealthy. 90003 90002 If you want to improve your health, choose unprocessed foods such as: 90003 90062 90063 lean meats 90064 90063 fish 90064 90063 eggs 90064 90063 vegetables 90064 90063 nuts 90064 90063 avocados 90064 90063 healthy fats 90064 90069 90002 Choose carbohydrate sources that include fiber.If you prefer a moderate carb intake, try to choose unrefined starch sources, like potatoes, sweet potatoes, oats, and brown rice. 90003 90002 Added sugars and other refined carbs are always unhealthy options, it’s recommended that you limit or avoid them. 90003 90002 For more details on specific foods to eat, check out this list of low carb foods and this detailed low carb meal plan and sample menu. 90003 90030 90031 Summary 90032 It’s very important to choose healthy, fiber-rich carb sources.A healthy diet includes plenty of vegetables, even at the lowest level of carb intake. 90033 90002 Low carb diets greatly reduce your blood levels of insulin, a hormone that brings the glucose from carbs into the body’s cells. 90003 90002 One of the functions of insulin is to store fat. Many experts believe that the reason low carb diets work so well is that they reduce your levels of this hormone. 90003 90002 Another thing that insulin does is to tell the kidneys to retain sodium. This is the reason high carb diets can cause excess water retention.90003 90002 When you cut carbs, you reduce insulin and your kidneys start shedding excess water (11, 12). 90003 90002 It’s common for people to lose a lot of water weight in the first few days on a low carb diet. Some dietitians suggest you might lose up to 5-10 pounds (2.3-4.5 kg) this way. 90003 90002 Weight loss will slow down after the first week, but your fat mass may continue to decrease if you maintain the diet. 90003 90002 One study compared low carb and low fat diets and used DEXA scanners, which are very accurate measures of body composition.The low carb dieters lost significant amounts of body fat and gained muscle at the same time (13). 90003 90002 Studies also show that low carb diets are particularly effective at reducing the fat in your abdominal cavity, also known as visceral fat or belly fat. This is the most dangerous fat and is strongly associated with many diseases (14). 90003 90002 If you’re new to low carb eating, you’ll probably need to go through an adaptation phase where your body is getting used to burning fat instead of carbs.90003 90002 This is called the «low carb flu,» and it’s usually over within a few days. After this initial phase is over, many people report having more energy than before, with no afternoon dips in energy that are common on high carb diets. 90003 90030 90031 Summary 90032 Water weight drops fast on a low carb diet, and fat loss takes a bit longer. It’s common to feel unwell in the first few days of lowering your carb intake. However, many people feel excellent after this initial adaptation phase.90033 90002 Before starting the low carb diet, try tracking how many carbs you eat on a typical day and whether they’re healthy or unhealthy. A free app can help. 90003 90002 Because fiber does not really count as carbohydrates, you can exclude the fiber grams from the total number. Instead, count net carbs, using this calculation: net carbs = total carbs — fiber. 90003 90002 If you’re not losing weight or weight loss slows down during the low carb diet, check out these possible reasons why. 90003 90002 One of the benefits of low carb diets is that, for many people, it’s easy to do.You do not need to track anything if you do not want to. 90003 90002 Just eat some protein, healthy fats, and veggies at every meal. Include some nuts, seeds, avocados, and full-fat dairy products. Also, choose unprocessed foods. 90003.90000 Calorie Calculator 90001 90002 The 90003 Calorie Calculator 90004 can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight. 90005 90006 90007 90008 90009 Exercise: 90010 15-30 minutes of elevated heart rate activity. 90011 90008 90009 Intense exercise: 90010 45-120 minutes of elevated heart rate activity. 90011 90008 90009 Very intense exercise: 90010 2+ hours of elevated heart rate activity.90011 90020 90021 90022 Food Energy Converter 90023 90002 The following converter can be used to convert between Calories and other common food energy units. 90005 90021 Related: BMI Calculator | Body Fat Calculator | Ideal Weight Calculator 90002 This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average. The Harris-Benedict Equation was one of the earliest equations used to calculate basal metabolic rate (BMR), which is the amount of energy expended per day at rest.It was revised in тисяча дев’ятсот вісімдесят чотири to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Mifflin-St Jeor Equation also calculates BMR, and has been shown to be more accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation do. Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.The three equations used by the calculator are listed below: 90005 90002 90009 Mifflin-St Jeor Equation: 90010 90005 90002 For men: 90005 90002 BMR = 10W + 6.25H — 5A + 5 90005 90002 For women: 90005 90002 BMR = 10W + 6.25H — 5A — 161 90005 90002 90009 Revised Harris-Benedict Equation: 90010 90005 90002 For men: 90005 90002 BMR = 13.397W + 4.799H — 5.677A + 88.362 90005 90002 For women: 90005 90002 BMR = 9.247W + 3.098H — 4.330A + 447.593 90005 90002 90009 Katch-McArdle Formula: 90010 90005 90002 BMR = 370 + 21.6 (1 — F) W 90005 90002 where: 90021 90005 90002 W is body weight in kg 90021 H is body height in cm 90021 A is age 90021 F is body fat in percentage 90005 90002 The value obtained from these equations is the estimated number of calories a person can consume in a day to maintain their body-weight, assuming they remain at rest. This value is multiplied by an activity factor (generally 1.2-1.95), dependent on a person’s typical levels of exercise, in order to obtain a more realistic value for maintaining body-weight (since people are less likely to be at rest throughout the course of an entire day).1 pound, or approximately 0.45 kg, equates to about 3,500 calories. As such, in order to lose 1 pound per week, it is recommended that 500 calories be shaved off the estimate of calories necessary for weight maintenance per day. For example, if a person has an estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during the period. 90005 90002 It is important to remember that proper diet and exercise is largely accepted as the best way to lose weight.It is inadvisable to lower calorie intake by more than 1,000 calories per day, as losing more than 2 pounds per week can be unhealthy, and can result in the opposite effect in the near future by reducing metabolism. Losing more than 2 pounds a week will likely involve muscle loss, which in turn lowers BMR, since more muscle mass results in higher BMR. Excessive weight loss can also be due to dehydration, which is unhealthy. Furthermore, particularly when exercising in conjunction with dieting, maintaining a good diet is important, since the body needs to be able to support its metabolic processes and replenish itself.Depriving the body of the nutrients it requires as part of heavily unhealthy diets can have serious detrimental effects, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight is often regained in the form of fat (putting the participant in a worse state than when beginning the diet). As such, in addition to monitoring calorie intake, it is important to maintain levels of fiber intake as well as other nutritional necessities to balance the needs of the body.90005 90022 Calorie Counting as a Means for Weight Loss 90023 90002 Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps: 90005 90075 90008 Determine your BMR using one of the provided equations. If you know your body fat percentage, the Katch-McArdle Formula might be a more accurate representation of your BMR. Remember that the values ​​attained from these equations are approximations and subtracting exactly 500 calories from your BMR will not necessarily result in exactly 1 pound lost per week — it could be less, or it could be more! 90011 90008 Determine your weight loss goals.Recall that 1 pound (~ 0.45 kg) equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per day will theoretically result in a loss of 1 pound a week. It is generally not advisable to lose more than 2 pounds per week as it can have negative health effects, i.e. try to target a maximum daily calorie reduction of approximately 1000 calories per day. Consulting your doctor and / or a registered dietician nutritionist (RDN) is recommended in cases where you plan to lose more than 2 pounds per week.90011 90008 Choose a method to track your calories and progress towards your goals. If you have a smart phone, there are many easy-to-use applications that facilitate tracking calories, exercise, and progress, among other things. Many, if not all of these, have estimates for the calories in many brand name foods or dishes at restaurants, and if not, can estimate calories based on the amount of the individual components of the foods. It can be difficult to get a good grasp on food proportions and the calories they contain — which is why counting calories (as well as any other approach) is not for everyone — but if you meticulously measure and track the number of calories in some of your typical meals, it quickly becomes easier to accurately estimate calorie content without having to actually measure or weigh your food each time.There are also websites that can help to do the same, but if you prefer, manually maintaining an excel spreadsheet or even a pen and paper journal are certainly viable alternatives. 90011 90008 Track your progress over time and make changes to better achieve your goals if necessary. Remember that weight loss alone is not the sole determinant of health and fitness, and you should take other factors such as fat vs. muscle loss / gain into account as well. Also, it is recommended that measurements be taken over longer periods of time such as a week (rather than daily) as significant variations in weight can occur simply based on water intake or time of day.It is also ideal to take measurements under consistent conditions, such as weighing yourself as soon as you wake up and before breakfast, rather than at different times throughout the day. 90011 90008 Keep at it! 90011 90086 90002 The above steps are an attempt at the most basic form of calorie counting. Calorie counting is not an exact science, and can be as complex as you want to make it. The above does not consider proportions of macronutrients consumed. While there is no exactly known, ideal proportion of macronutrients (fats, proteins, carbohydrates) some balance is certainly advisable, and different foods have been found to have different effects on health, feelings of hunger, and number of calories burned.Generally, minimally processed plant and animal foods tend to be more conducive to healthy weight loss and maintenance. 90005 90002 There are many approaches to weight loss and there is no set ideal method that works for all people, which is why so many different diets and exercise regimens exist. While some methods are more effective for each individual person, not all weight loss methods are equivalent, and studies suggest that some approaches are healthier than others. That being said, one of the most commonly effective weight loss methods is counting calories.In its most basic form, calories consumed minus calories expended will result in weight gain if the result is positive, or weight loss if the result is negative. However, this is far from a comprehensive picture, and many other factors play a role in affecting healthy, sustainable weight loss. For example, there exist conflicting studies addressing whether or not the type of calories or foods consumed, or how they are consumed, affects weight loss. Studies have shown that foods that require a person to chew more and are more difficult to digest result in the body burning more calories, sometimes referred to as the thermic effect of food.While the increase in burned calories may be marginal, foods that are more difficult to digest such as vegetables generally tend to be healthier and provide more nutrients for fewer calories than many processed foods. 90005 90002 Consistent with the view that in regards to weight loss, only net calories are important and not their source, there exist cases such as the Twinkie diet, where a person that solely counted calories while eating a variety of cake snacks managed to lose 27 pounds over two months.As effective as this can be, it is certainly not suggested. While the participant did not seem to suffer any noticeable health detriments in this particular case, there are other less measurable factors that should be considered such as long-term effects of such a diet on potential for developing cancers, heart disease, and diabetes. However, ignoring efficiency and health, sustained, significant reduction of caloric intake or increase of physical activity should result in weight loss, and counting calories can be an effective way to achieve this sole result.90005 90002 Aside from being one viable method for facilitating weight loss, calorie counting has other somewhat less quantifiable advantages including helping to increase nutritional awareness. Many people are completely unaware of, or grossly underestimate their daily caloric intake. Counting calories can help raise an awareness of different types of foods, the number of calories they contain, and how these calories have a different effect on a person’s feelings of satiety. Once a person has a better understanding of how many calories are actually in that bag of chips that they can so easily inhale within minutes, how much of their daily caloric intake it consumes, and how little the chips do to satiate their hunger, portion control and avoidance of foods with empty calories tends to become easier.90005 90002 Having actual caloric measurements can also assist in weight loss, since tangible calorie goals can be set, rather than simply trying to eat less. Also, although this is not necessarily directly related to calorie counting, studies have shown that portion control by simply eating from a smaller plate can help reduce calorie intake, since people tend to fill their plates and eat everything on their plates. Many people do not realize that they are overeating, since they have become accustomed to restaurant-sized portions being the norm, when said portions can be up to three or more times larger than necessary for a typical meal.90005 90002 Tracking calories also puts exercise in a quantifiable perspective, increasing a person’s awareness regarding how much exercise is really required to counteract a 220-calorie bag of M & M’s. Once a link is made between the amount of exercise that some snack equates to, many people find abstaining from that bag of chips to be the preferred option rather than performing an equivalent amount of exercise — which can lead to healthier eating habits. 90005 90002 In the end however, what’s important is picking a strategy that works for you.Calorie counting is only one method used to achieve weight loss amongst many, and even within this method, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable option and desirable result. 90005 90101 Zigzag Calorie Cycling 90102 90002 Zigzag calorie cycling is a weight loss approach that aims to counteract the human body’s natural adaptive tendencies.Counting and restricting calories, as described above, is a viable method to lose weight, but over a period of time, it is possible for the body to adapt to the lower number of calories consumed. In cases where this happens, a plateau in weight loss that can be difficult to surmount can result. This is where zigzag calorie cycling can help, by not allowing the body to adapt to the lower calorie environment. 90005 90002 Zigzag calorie cycling involves alternating the number of calories consumed on a given day.A person on a zigzag diet should have a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target. For example, if your target calorie intake is 14,000 calories per week, you could consume 2,300 calories three days a week, and 1,775 the other four days of the week, or you could consume 2,000 calories each day. In both cases, 14,000 calories would be consumed over the week, but the body would not adapt and compensate for a 2,000-calorie diet. This also allows a person more flexibility in their diet, allowing them to plan around occasions, such as work or family gatherings, where a person may consume more calories.Consuming a lower number of calories on other days can allow a person to enjoy these gatherings or even have a «cheat day» where they eat whatever they want without feeling guilty, since they can make up for the excess calories on their low-calorie days . 90005 90002 There is no concrete rule or study that dictates the most effective way to alternate or spread out calorie consumption. How to vary calorie intake is largely up to personal discretion. Depending on a person’s activity, it is generally recommended that the high-calorie and low-calorie days vary by approximately 200-300 calories, where the high-calorie day is often the number of calories a person needs to consume to maintain their current weight .For a person with a higher activity level, the calorie difference should be larger. The calculator presents two zigzag diet schedules. The first schedule has two higher calorie days, and 5 lower calorie days. The second schedule increase and reduces calories gradually. In either case, the total weekly calorie consumption is the same. 90005 90002 In the end, regardless what method you choose to use when approaching weight loss, what’s important is picking a strategy that works for you. Calorie counting and zigzag calorie cycling are only two methods (that are fairly interrelated) used to achieve weight loss among many, and even within these methods, there are many possible approaches a person can take.Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable and desirable result. 90005 90022 How Many Calories Do You Need? 90023 90002 Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people — there are many different factors involved, not all of which are well-understood or known.90005 90002 Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health. 90005 90002 The body does not require many calories to simply survive. However, consuming too few calories results in the body functioning poorly, since it will only use calories for functions essential to survival, and ignore those necessary for general health and well-being. Harvard Health Publications suggests women get at least 1,200 calories and men get at least 1,500 calories a day unless supervised by doctors. As such, it is highly recommended that a person attempting to lose weight monitors their body’s caloric necessities and adjusts it as necessary to maintain its nutritional needs.90005 90022 Calories: Different Kinds and Their Effects 90023 90002 The main sources of calories in a typical person’s diet are carbohydrates, proteins, and fat, with alcohol also being a significant portion of calorie intake for many people (though ideally this should be limited since alcohol contains many empty calories). Some studies have shown that the calories displayed on nutrition labels and the calories actually consumed and retained can vary significantly. This hints at the complex nature of calories and nutrition and is why many conflicting points of view on the «best» methodology for losing weight exist.For example, how a person chews their food has been shown to affect weight loss to some degree; generally speaking, chewing food more increases the number of calories that the body burns during digestion. People that chew more also tend to eat less, since the longer period of time necessary to chew their food allows more time to reach a state of satiety, which results in eating less. However, the effects of how food is chewed and digestion of different foods are not completely understood and it is possible that other factors exist, and thus this information should be taken with a grain of salt (in moderation if weight loss is the goal).90005 90002 Generally, foods that take more effort to chew — fruit, vegetables, lean meats, whole grains, etc. — require the body to burn more calories since more calories are required to digest them. It also results in the feeling of satiety for longer periods of time. Furthermore, certain foods like coffee, tea, chilies, cinnamon, and ginger have been found to increase the rate of calories burned, due to the ingredients they contain. 90005 90002 The «quality» of calories consumed is also important.There are different classifications of foods in terms of calories. This includes high-calorie foods, low-calorie foods, and empty calories. Consistent with their naming, high-calorie foods are foods that are calorically dense, meaning that there are a high number of calories relative to serving size, while low-calorie foods have fewer calories relative to serving size. Foods such as fat, oils, fried foods, and sugary foods are examples of high-calorie foods. Being a high-calorie food does not inherently mean that the food is unhealthy however — avocados, quinoa, nuts, and whole grains are all high-calorie foods that are considered healthful in moderation.Low calorie foods include vegetables and certain fruits, among other things, while empty calories, such as those in added sugars and solid fats, are calories that contain few to no nutrients. Studies have shown that there is a measurable difference between consuming 500 calories of carrots compared to 500 calories of popcorn. As previously mentioned, this in part can be attributed to differences in how the foods are consumed and processed. Carrots require far more chewing and can result in more calories burned during digestion.Again, the mechanism for these differences is not fully defined, but simply note that for weight loss purposes, the general formula of calories in minus calories out determining weight gain or loss does hold, but that the number of calories on a nutrition label is not necessarily indicative of how many calories the body actually retains. While there is no clear-cut or ideal amount of macronutrient proportions a person should consume to maintain a healthy diet or lose weight, eating a «healthy» diet replete with a variety of unprocessed foods such as vegetables, fruits, and lean meats is correlated with being healthier, and is more likely to result in sustainable weight loss.Also, remember that calories from drinks comprise an estimated 21% of a typical person’s diet. Many of these calories fall under the category of empty calories. While sodas are an obvious culprit, drinks such as juices and even milk have large amounts of sugar and should be consumed in moderation to avoid negating their nutritional benefits. Ideally a person should drink water, tea, and coffee without adding sugar in order to reduce calories gained from drinks. 90005 90002 Remember: All foods, including «healthful foods,» should be consumed in moderation, and distinctions can often be misleading since even natural foods like fruits can have large amounts of sugar, and foods labeled as «health foods» such as low-calorie foods, reduced-fat foods, etc.can potentially replace one unhealthy component with another. Many reduced-fat foods have large amounts of added sugar to compensate for taste lost through fat reduction. It is important to pay attention to, and consider the different components in a food product in order to determine whether said food should have a place within your diet. 90005 90022 Calories in Common Foods 90023 90131 90132 90133 Food 90134 90133 Serving Size 90134 90133 Calories 90134 90133 kJ 90134 90141 90132 90143 90009 Fruit 90010 90134 90141 90132 90133 Apple 90134 90133 1 (4 oz.) 90134 90133 59 90134 90133 247 90134 90141 90132 90133 Banana 90134 90133 1 (6 oz.) 90134 90133 151 90134 90133 632 90134 90141 90132 90133 Grapes 90134 90133 1 cup 90134 90133 100 90134 90133 419 90134 90141 90132 90133 Orange 90134 90133 1 (4 oz.) 90134 90133 53 90134 90133 222 90134 90141 90132 90133 Pear 90134 90133 1 (5 oz.) 90134 90133 82 90134 90133 343 90134 90141 90132 90133 Peach 90134 90133 1 (6 oz.) 90134 90133 67 90134 90133 281 90134 90141 90132 90133 Pineapple 90134 90133 1 cup 90134 90133 82 90134 90133 343 90134 90141 90132 90133 Strawberry 90134 90133 1 cup 90134 90133 53 90134 90133 222 90134 90141 90132 90133 Watermelon 90134 90133 1 cup 90134 90133 50 90134 90133 209 90134 90141 90132 90143 90009 Vegetables 90010 90134 90141 90132 90133 Asparagus 90134 90133 1 cup 90134 90133 27 90134 90133 113 90134 90141 90132 90133 Broccoli 90134 90133 1 cup 90134 90133 45 90134 90133 188 90134 90141 90132 90133 Carrots 90134 90133 1 cup 90134 90133 50 90134 90133 209 90134 90141 90132 90133 Cucumber 90134 90133 4 oz.90134 90133 17 90134 90133 71 90134 90141 90132 90133 Eggplant 90134 90133 1 cup 90134 90133 35 90134 90133 147 90134 90141 90132 90133 Lettuce 90134 90133 1 cup 90134 90133 5 90134 90133 21 90134 90141 90132 90133 Tomato 90134 90133 1 cup 90134 90133 22 90134 90133 92 90134 90141 90132 90143 90009 Proteins 90010 90134 90141 90132 90133 Beef, regular, cooked 90134 90133 2 oz. 90134 90133 142 90134 90133 595 90134 90141 90132 90133 Chicken, cooked 90134 90133 2 oz.90134 90133 136 90134 90133 569 90134 90141 90132 90133 Tofu 90134 90133 4 oz. 90134 90133 86 90134 90133 360 90134 90141 90132 90133 Egg 90134 90133 1 large 90134 90133 78 90134 90133 327 90134 90141 90132 90133 Fish, Catfish, cooked 90134 90133 2 oz. 90134 90133 136 90134 90133 569 90134 90141 90132 90133 Pork, cooked 90134 90133 2 oz. 90134 90133 137 90134 90133 574 90134 90141 90132 90133 Shrimp, cooked 90134 90133 2 oz. 90134 90133 56 90134 90133 234 90134 90141 90132 90143 90009 Common Meals / Snacks 90010 90134 90141 90132 90133 Bread, white 90134 90133 1 slice (1 oz.) 90134 90133 75 90134 90133 314 90134 90141 90132 90133 Butter 90134 90133 1 tablespoon 90134 90133 102 90134 90133 427 90134 90141 90132 90133 Caesar salad 90134 90133 3 cups 90134 90133 481 90134 90133 2014 90134 90141 90132 90133 Cheeseburger 90134 90133 1 sandwich 90134 90133 285 90134 90133 1193 90134 90141 90132 90133 Hamburger 90134 90133 1 sandwich 90134 90133 250 90134 90133 1047 90134 90141 90132 90133 Dark Chocolate 90134 90133 1 oz.90134 90133 155 90134 90133 649 90134 90141 90132 90133 Corn 90134 90133 1 cup 90134 90133 132 90134 90133 553 90134 90141 90132 90133 Pizza 90134 90133 1 slice (14 «) 90134 90133 285 90134 90133 1193 90134 90141 90132 90133 Potato 90134 90133 6 oz. 90134 90133 130 90134 90133 544 90134 90141 90132 90133 Rice 90134 90133 1 cup cooked 90134 90133 206 90134 90133 862 90134 90141 90132 90133 Sandwich 90134 90133 1 (6 «Subway Turkey Sandwich) 90134 90133 200 90134 90133 837 90134 90141 90132 90143 90009 Beverages / Dairy 90010 90134 90141 90132 90133 Beer 90134 90133 1 can 90134 90133 154 90134 90133 645 90134 90141 90132 90133 Coca-Cola Classic 90134 90133 1 can 90134 90133 150 90134 90133 628 90134 90141 90132 90133 Diet Coke 90134 90133 1 can 90134 90133 0 90134 90133 0 90134 90141 90132 90133 Milk (1%) 90134 90133 1 cup 90134 90133 102 90134 90133 427 90134 90141 90132 90133 Milk (2%) 90134 90133 1 cup 90134 90133 122 90134 90133 511 90134 90141 90132 90133 Milk (Whole) 90134 90133 1 cup 90134 90133 146 90134 90133 611 90134 90141 90132 90133 Orange Juice 90134 90133 1 cup 90134 90133 111 90134 90133 465 90134 90141 90132 90133 Apple cider 90134 90133 1 cup 90134 90133 117 90134 90133 490 90134 90141 90132 90133 Yogurt (low-fat) 90134 90133 1 cup 90134 90133 154 90134 90133 645 90134 90141 90132 90133 Yogurt (non-fat) 90134 90133 1 cup 90134 90133 110 90134 90133 461 90134 90141 90612 90002 * 1 cup = ~ 250 milliliters, 1 table spoon = 14.2 gram 90021 90005 90101 2000, 1500, and 1200 Calorie Sample Meal Plans 90102 90131 90132 90133 Meal 90134 90133 1200 Cal Plan 90134 90133 1500 Cal Plan 90134 90133 2000 Cal Plan 90134 90141 90132 90630 Breakfast 90134 90630 All-bran cereal (125) 90021 Milk (50) 90021 Banana (90) 90021 90134 90630 Granola (120) 90021 Greek yogurt (120) 90021 Blueberries (40) 90021 90134 90630 Buttered toast (150) 90021 Egg (80) 90021 Banana (90) 90021 Almonds (170) 90021 90134 90141 90132 90630 Snack 90134 90630 Cucumber (30) 90021 Avocado dip (50) 90021 90134 90630 Orange (70) 90021 90134 90630 Greek yogurt (120) 90021 Blueberries (40) 90021 90134 90141 90132 90630 Total 90134 90630 345 Calories 90134 90630 350 Calories 90134 90630 650 Calories 90134 90141 90132 90143 90134 90141 90132 90630 Lunch 90134 90630 Grilled cheese with tomato (300) 90021 Salad (50) 90021 90134 90630 Chicken and vegetable soup (300) 90021 Bread (100) 90021 90134 90630 Grilled chicken (225) 90021 Grilled vegetables (125) 90021 Pasta (185) 90021 90134 90141 90132 90630 Snack 90134 90630 Walnuts (100) 90021 90134 90630 Apple (75) 90021 Peanut butter (75) 90021 90134 90630 Hummus (50) 90021 Baby carrots (35) 90021 Crackers (65) 90021 90134 90141 90132 90630 Total 90134 90630 450 Calories 90134 90630 550 Calories 90134 90630 685 Calories 90134 90141 90132 90143 90134 90141 90132 90630 Dinner 90134 90630 Grilled Chicken (200) 90021 Brussel sprouts (100) 90021 Quinoa (105) 90021 90134 90630 Steak (375) 90021 Mashed potatoes (150) 90021 Asparagus (75) 90021 90134 90630 Grilled salmon (225) 90021 Brown rice (175) 90021 Green beans (100) 90021 Walnuts (165) 90021 90134 90141 90132 90630 Total 90134 90630 405 Calories 90134 90630 600 Calories 90134 90630 665 Calories 90134 90141 90612 90022 Calories Burned from Common Exercises: 90023 90131 90132 90133 Activity (1 hour) 90134 90133 125 lb person 90134 90133 155 lb person 90134 90133 185 lb person 90134 90141 90132 90133 Golf (using cart) 90134 90133 198 90134 90133 246 90134 90133 294 90134 90141 90132 90133 Walking (3.5 mph) 90134 90133 215 90134 90133 267 90134 90133 319 90134 90141 90132 90133 Kayaking 90134 90133 283 90134 90133 352 90134 90133 420 90134 90141 90132 90133 Softball / Baseball 90134 90133 289 90134 90133 359 90134 90133 428 90134 90141 90132 90133 Swimming (free-style, moderate) 90134 90133 397 90134 90133 492 90134 90133 587 90134 90141 90132 90133 Tennis (general) 90134 90133 397 90134 90133 492 90134 90133 587 90134 90141 90132 90133 Running (9 minute mile) 90134 90133 624 90134 90133 773 90134 90133 923 90134 90141 90132 90133 Bicycling (12-14 mph, moderate) 90134 90133 454 90134 90133 562 90134 90133 671 90134 90141 90132 90133 Football (general) 90134 90133 399 90134 90133 494 90134 90133 588 90134 90141 90132 90133 Basketball (general) 90134 90133 340 90134 90133 422 90134 90133 503 90134 90141 90132 90133 Soccer (general) 90134 90133 397 90134 90133 492 90134 90133 587 90134 90141 90612 90022 Energy from Common Food Components 90023 90131 90883 90133 Food Components 90134 90133 kJ per gram 90134 90133 Calorie (kcal) per gram 90134 90133 kJ per ounce 90134 90133 Calorie (kcal) per ounce 90134 90141 90132 90133 Fat 90134 90133 37 90134 90133 8.8 90134 90133 1,049 90134 90133 249 90134 90141 90132 90133 Proteins 90134 90133 17 90134 90133 4.1 90134 90133 482 90134 90133 116 90134 90141 90132 90133 Carbohydrates 90134 90133 17 90134 90133 4.1 90134 90133 482 90134 90133 116 90134 90141 90132 90133 Fiber 90134 90133 8 90134 90133 1.9 90134 90133 227 90134 90133 54 90134 90141 90132 90133 Ethanol (drinking alcohol) 90134 90133 29 90134 90133 6.9 90134 90133 822 90134 90133 196 90134 90141 90132 90133 Organic acids 90134 90133 13 90134 90133 3.1 90134 90133 369 90134 90133 88 90134 90141 90132 90133 Polyols (sugar alcohols, sweeteners) 90134 90133 10 90134 90133 2.4 90134 90133 283 90134 90976 90141 90612.