Weight Loss

Everything about Calculating Calories

Ritu Puri

October 11, 2022

Calorie is a unit of energy. Here, it refers to the energy we absorb from the food and drinks that we intake. They are essential for human health. They can put you on the range of either overweight or underweight. The key is taking in just the right amount. As humans, we need the energy to survive and go on about our work. Our body needs calories to survive. Each one has a different metabolic rate – the rate at which our body burns energy. We should always be aware of the calories consumed to maintain consistent fitness levels and stay healthy. The suggested intake depends on various factors- lifestyle, age, height, weight, sex, body shape, etc. 
Also, there are a lot of calculators and tools readily available online. But if you want to do it yourself, here’s how to calculate the right calorie intake.

How to calculate calorie intake:

1. Calculate your BMR

BMR is the number of calories your body burns when it is at rest, i.e., when not moving. It mainly depends on your age, height and weight. This is a simple formula to calculate an approximate number.

MENWOMEN
BMR= 65 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)BMR= 655 + (4.3 x weight in pounds) + (4.3 x height in inches) – (4.7 x age in years)

2. Calculate your daily activity level

There are 4 activity levels:

  • Sedentary – Little or no physical activity- 1.2
  • Light Level – Physical activity for 1-2 days a week- 1.375
  • Moderate Level – Physical activity for 3-5 days a week- 1.55
  • Very Active Level – Physical activity every day- 1.725

3. Calculate the number of calories to maintain current weight

calorie count for weight loss

Once we know how many calories we need to intake to maintain our current weight, we can decide what to do to either gain or lose weight accordingly.

Number of calorie intake = BMR * Daily Activity Level factor.

NOTE: To lose 1 pound per week, subtract 500 calories from the number of calorie intake. To stay fit and strong, regulate your calorie intake and your daily exercise.

How to calculate calories in food

Each food item has its own number of calories. To calculate, we should know the exact amount of protein, fat and carbs in the food or drink that is being consumed.  There are two ways of calculating the number of calories in food:

1. Add each of the calorie values from each nutrient

Each macro-nutrient should be multiplied by its caloric equivalent. 1g of protein contains about 4 calories. 1g of carbohydrates has 4 calories, and 1g of fat has 9 calories.

2. Use a calorie calculator

We can use a guide or look up online to find the number of calories for a particular food of a precise quantity. Here’s a list of a few essential Indian foods and their relevant number of calories.

CALORIE CHART
Food CategoriesMeasureCalories
Whole Milk225 ml (1 cup)150
Paneer (Whole Milk)60 gms150
Butter1 tbsp45
Ghee1 tbsp45
Apple1 small50 – 60
Banana1/2 medium50 – 60
Grapes15 small50 – 60
Mango1/2 small50 – 60
Orange1 medium50 – 60
Rice Cooked25 gms80
Chapatti1 medium80
Potato1 medium80
Dal1 large katori80
Mixed Vegetables150 gms80
Fish50 gms55
Mutton1 oz75
Egg1 item75
Biscuit (Sweet)15 gms70
Cake (Plain)50 gms135
Dosa (Plain)1 medium135
Dosa (Masala)1 medium250
Pakoras50 gms175
Puri1 large85
Samosa1 piece140
Vada (Medu)1 small70
Biryani (Mutton)1 cup225
Biryani (Veg.)1 cup200
Curry (Chicken)100 gms225
Curry (Veg.)100 gms130
Pulav (Veg.)100 gms130
Carrot Halwa45 gms165
Jalebi20gms100
Kheer100 gms180
Rasgulla50 gms140
Beer125 fl. oz150
Cola200 ml90
Wine3.5 fl. oz85

To watch your weight, one should not just lessen the amount of food they eat. What they eat should be healthy with all the right nutrients- carbs, proteins, fats, vitamins and minerals.
When one can stress about indulging a bit of two in your favorite high-calorie food, you can compensate it easily by eating healthy and exercising right. Here is one recipe with a lot of healthy in it- so famous that this dish has a movie named after it!

RATATOUILLE
Ratatouille

(For 8 Servings- approx. time taken- 90 minutes)

Ingredients
  • 1 tsp olive oil
  • Freshly ground black pepper, to taste
  • 2 packets Sweet ‘N Low zero-calorie sweetener
  • ½ tsp dried thyme, crumbled
  • 2 tsp dried oregano, crumbled
  • 3 medium zucchinis, cut into 1-inch pieces (6 cups)
  • 1 large green bell pepper, cut into chunks (1½ cups)
  • 1 medium eggplant, cut into chunks (5 cups)
  • 1 packet Butter Mix, liquefied
  • 1 large garlic clove, minced
  • 1 large onion, diced (2 cups)
  • 2 tomatoes, peeled and cut 
Directions
  • Add 1 tbsp olive oil to a large saucepan under medium heat.
  • When hot, add onion and garlic; cook while stirring for 3 to 4 minutes. Add butter, eggplant and green pepper; continue cooking while frequently stirring, for about 5 minutes. 
  • Stir more after adding the zucchini, oregano, thyme, Sweet ’N Low and pepper. 
  • After the contents come to a boil, reduce the heat and cook while partially covered for approx. 15 to 20 minutes or until vegetables are tender. 
  • Add the tomatoes and cook for an additional 5 minutes. Serve hot or refrigerate and serve cold. This recipe makes 8 cups.

Tip: Serve with overcooked pasta as a main dish; or sprinkle grated Parmesan cheese as a topping. Add drained and rinsed chickpeas or white beans, stir and serve; or serve with over cooked rice or a baked potato.

Nutritional Information

Given below is a calorie count and amount of nutrients in Ratatouille.

Total Calories-60
Fat 2g
Sodium 70mg
Carbohydrates 10g
Dietary Fiber 3g
Sugars 4g
Protein 1g

Now that we’ve seen how to calculate calories intake and how to keep track, let’s also see how to calculate calories burned.

How to calculate calories burnt

Again, this is based on BMR, and it varies from person to person. If you want to lose weight, the key is to eat healthily and get enough physical exercise. The following calories are burned based on an average 155-pound (70 kgs) person doing these activities for 30 minutes:

Aerobics: 211Yoga: 141
Stationary bike (Light Effort): 176Laundry: 70
Stationary bike (Moderate Effort): 247Mowing the lawn (No Riding Mowers): 141
Dusting: 70Playing with kids at the playground: 141
Gardening: 176Cooking: 70
Grocery shopping: 106Raking: 141
Hiking: 211Shovelling snow: 211
House Cleaning: 106Tennis (Singles): 282
Jogging: 247Vacuuming: 70
Running 12-Minute Miles: 282Brisk Walking: 141
Running 10-Minute Miles: 352Walking while pushing a stroller: 70
Running 7.5-Minute Miles: 428Weightlifting: 106

You needn’t go to the gym and work out every day. Keep in mind the above list is a simple one with your everyday chores. If you are among the people who do not engage in household chores, you can take up an activity like yoga or aerobics.

Importance of counting calories and helpful hints

Counting calories is basically monitoring how much food you should eat in keeping in mind their number of calories. It is often used for weight loss as well as for gaining muscle mass. This is a basic and necessary step to becoming a disciplined eater. It is more important for those who lose track of what and how much they eat when they need to stay fit and healthy.
Whether your goal is to lose or gain weight, it all depends on your diet. The quality of your food or drink is also an important factor, than the number of calories that comes with it.

Here is a list of the most weight friendly food you can have.

  1. Eggs
  2. Greens
  3. Salmon
  4. Vegetables like cabbage, broccoli, cauliflower and kale.
  5. Chicken breast & Tuna
  6. Chili Pepper
  7. Beans
  8. Cottage cheese
  9. Avocados
  10. Whole grains

3 Tips to control your calorie intake without going on a starve-a-thon:

  • Eat more protein and reduced carbs
  • Avoid carbonated drinks – drink more water instead
  • Exercise

Reducing calories doesn’t mean starving yourself. A simple diet and lifestyle changes – exercise, proper hydration, increased protein and reduced carb intake can help you feel satisfied and healthier.

Summary

Calculating calories is one of the best ways to keep a check on your body. It helps you understand the rate at which metabolism takes place and the foods one needs to consume to stay healthy and fit. Having a goal towards losing or even maintaining the same weight can all be done when calorie count is kept in check. Furthermore, when a balanced diet is religiously followed along with staying hydrated and exercising regularly, results achieved, make you not only healthy but also happy.

About the Author

Ritu, who battled weight issues, acne and other health issues as an adolescent, managed to overcome these problems through changes in diet and lifestyle. Her success prompted her to pursue the subject professionally, leading her to a BSc in Home Science followed by an MSc in Food and Nutrition from Lady Irwin College, Delhi University. Ritu completed a training programme with All India Institute of Medical Science (AIIMS) before working with Fortis Hospital, and the Nutrition Foundation of India. Serving as a Sr. Nutritionist at HealthifyMe, she aims to help her clients to make small changes in their lifestyle that will positively impact their health.


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