Calories and weight
Calories and Weight Loss
One pound of body weight is equivalent to 3500 calories. So in order to lose one pound of weight, we need to create a calorie-deficit of 3500 calories.We can do this by increasing our calorie expenditure, by reducing our calorie intake, or (best) by a combination of both.
Example
- Suppose you need 2000 calories a day, in order to maintain your present weight.
- To lose one pound a week, you need to cut your daily calorie intake to 1500 calories.
- Over 7 days, this adds up to 3500 calories.
- The same result can be achieved by increasing your exercise by 200 calories/day, and reducing your calorie-intake by 300 calories/day.
- That said, a combination of calorie-reduction and increased exercise makes weight loss easier to sustain.
Calories in Fruits per 100 Grams
Calories in Apple 56
Calories in Avocado Pear 190
Calories in Banana 95
Calories in Chickoo 94
Calories in Cherries 70
Calories in Dates 281
Calories in Grapes Black 45
Calories in Guava 66
Calories in Kiwi Fruit 45
Calories in Lychies 61
Calories in Mangoes 70
Calories in Orange 53
Calories in Orange juice 100ml 47
Calories in Papaya 32
Calories in Peach 50
Calories in Pears 51
Calories in Pineapple 46
Calories in Plums 56
Calories in Strawberries 77
Calories in Watermelon 26
Calories in Pomegranate 77
Calories in Vegetables per 100 Grams
Calories in Broccoli 25
Calories in Brinjal 24
Calories in Cabbage 45
Calories in Carrot 48
Calories in Cauliflower 30
Calories in Fenugreek (Methi) 49
Calories in French beans 26
Calories in Lettuce 21
Calories in Mushroom 18
Calories in Onion 50
Calories in Peas 93
Calories in Potato 97
Calories in Spinach 100g
Calories in Spinach 1 leaf
Calories in Tomato 21
Calories in Tomato juice 100ml 22
Calories in Cereals per 100 Grams
Calories in Bajra 360
Calories in Maize flour 355
Calories in Rice 325
Calories in Wheat flour 341
Calories in Breads per piece
1 medium chapatti 119
1 slice white bread 60
1 paratha (no filling) 280
Calories in Milk & Milk Products per cup
Calories in Butter 100gms. 750
Calories in Buttermilk 19
Calories in Cheese 315
Calories in Cream 100gms. 210
Calories in Ghee 100gms 910
Calories in Milk Buffalo 115
Calories in Milk Cow 100
Calories in Milk Skimmed 45
Calories in Other Items
Calories in Sugar 1 tbsp 48
Calories in Honey 1 tbsp 90
Calories in Coconut water 100 ml 25
Calories in Coffee 40
Calories in Tea 30
CALORIFIC VALUE OF SPICES(per 100 gm. of edible portion)
Asafoetida 297
Cardamom 229
Chillies (Dry) 246
Chillies (Green) 29
Cloves (Dry) 286
Cloves (Fresh) 159
Coriander Seeds 288
Cumin Seeds 356
Curry Leaves 108
Fenugreek Seeds 333
Garlic (Dry) 145
Ginger (Fresh) 67
Mace 437
Mint 48
Mustard Seeds 541
Nutmeg Fruit 472
Nutmeg Rind 52
Bishops Weed 363
Parsley 87
Pepper Black (Dry) 304
Pepper Green 98
Poppy Seeds 408
Tamraind Pulp 283
Turmeric 349
Cardamom 229
Chillies (Dry) 246
Chillies (Green) 29
Cloves (Dry) 286
Cloves (Fresh) 159
Coriander Seeds 288
Cumin Seeds 356
Curry Leaves 108
Fenugreek Seeds 333
Garlic (Dry) 145
Ginger (Fresh) 67
Mace 437
Mint 48
Mustard Seeds 541
Nutmeg Fruit 472
Nutmeg Rind 52
Bishops Weed 363
Parsley 87
Pepper Black (Dry) 304
Pepper Green 98
Poppy Seeds 408
Tamraind Pulp 283
Turmeric 349
As mentioned before, you need to burn 3,500 calories in order to lose one pound. We have provided a useful calorie burning chart below that details how many calories are burned doing certain activities.
| ACTIVITY | CALORIES USED: |
| Sleeping | 60 per hour |
| Sitting on Couch | 75 per hour |
| Grocery Shopping | 90 per hour |
| Doing Light Household Chores | 95 per hour |
| Standing in Line | 100 per hour |
| Playing with Your Dog | 115 per hour |
| Playing with Kids (not rigorous) | 120 per hour |
| Driving | 120 per hour |
| Walking | 130 per hour |
| Shopping | 135 per hour |
| Eating | 140 per hour |
| Bowling | 145 per hour |
| Household Chores (vacuuming or scrubbing) | 225 per hour |
| Yoga (breaking a sweat) | 230 per hour |
| Gardening | 230 per hour |
| Brisk Walking | 250 per hour |
| Playing Golf (riding in a golf cart) | 250 per hour |
| Softball | 260 per hour |
| Skateboarding | 275 per hour |
| Mowing the lawn (push mower) | 295 per hour |
| Playing Golf (walking w/ bag) | 300 per hour |
| Lifting Weights | 300 per hour |
| Volleyball | 340 per hour |
| Hiking | 390 per hour |
| Shoveling Snow | 400 per hour |
| Power Walking | 400 per hour |
| Playing Basketball or Racquetball | 460 per hour |
| Tennis | 510 per hour |
| Swimming | 520 per hour |
| Bicycling (fast pace) | 530 per hour |
| Circuit Weight Training | 540 per hour |
| Stairclimber in a Gym | 600 per hour |
| Jogging (5 miles per hour) | 600 per hour |
| Running | 700 per hour |
| Bicycling | 710 per hour |
| Water Aerobics | 720 per hour |
| Step Aerobics | 750 per hour |
| Spinning Class in a Gym | 820 per hour |
| Elliptical Rider or Rowing Machine | 850 per hour |
| Jump Rope | 900 per hour |
| Running (fast pace) | 1000 per hour |
