Are you a fitness freak relishing Indian cuisine? Do you wish to lose weight?
Daily calorie requirements depend on your lifestyle. Use our calculator to make a diet plan after calculating your daily average calorie intake for your height and weight.
Daily Calorie Requirements
A typical Indian diet contains more carbohydrates than proteins. Among the urban Indians, there is a tendency to lead a sedentary lifestyle and hence obesity is on the rise.
| ❖ | Burn more calories with physical activities. Choose foods that are high in volume but are low in calories. |
| ❖ | Eight pieces of watermelon have the same calorie as one banana and are more filling. |
| ❖ | Similarly, three apples have the same number of calories as one mango… |
| ❖ | It is better to eat such high volume fruits/food frequently to keep your hunger under control and lose weight. |
| ❖ | If you briskly walk 10,000 steps a day, you will burn 3500 calories in a week and lose 1 pound of weight (for normal weight and height) |
| ❖ | By cutting down 500 calories from the daily calorie intake, you can lose 1 kilogram of weight in approximately 17 days. |
| ❖ | If you are overweight and walk briskly you will lose more weight then your normal contemporary. |
A calorie is a measure of energy, just as a kilogram is a measure of weight and a kilometer is a measure of distance. So the amount of energy you exert in doing an activity is measured by the calorie burn rate.
Your body is constantly burning calories to keep your body functioning. To burn more calories, do more activities, and the more strenuous the activity the greater the calorie burn. Your daily calorie intake may vary depending on the amount of activity you do. If you’re exercising more on one day, you may need to eat more to fuel that workout. The absolute minimum calorie intake should be 1200 for women and 1500 for men. In order to lose weight, you need your calorie intake to be less than your total daily calories burned. Restricting calorie intake too much can be harmful to your health.
Based on your age, height, sex and activity level, this calorie calculator will estimate the number of calories you need to eat on a daily basis to maintain, gain or lose weight. Click here to figure out your daily calorie needs now.
This Calorie Calculator is based on the Mifflin – St Jeor equation. With this equation, the Basal Metabolic Rate (BMR) is calculated by using the following formula:
BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) + 5 (man)
BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) – 161 (woman)
The calories needed to maintain your weight equal to the BMR value, multiplied by an activity factor. To lose 1 pound, or 0.5kg per week, you will need to cut 500 calories from your daily menu.
The best way to lose weight is through proper diet and exercise. Try not to lower your calorie intake by more than 1,000 calories per day, and try to lower your calorie intake gradually. Also, try to maintain your level of fiber intake and balance your other nutritional needs.
The results of the Calorie Calculator are based on an estimated average.
Total amount of moderate or vigorous activity you do, in addition to your normal daily routine, on most days like: walking to the market, to the bus stop, work, college, climbing stairs; manual washing of clothes, sweeping, scrubbing, mopping, carrying groceries, manual grinding on stone, playing outdoor games etc.
The absolute minimum calorie intake should be 1200 for women and 1500 for men. In order to lose weight, you need your calorie intake to be less than your total daily calories burned. Restricting calorie intake too much can be harmful to your health.
It depends,There are two major ways to burn more calories depending on whether you are restricted by time or not. Assuming you don’t have a time limit, the answer is as intuitive as it gets: exercise for longer. However, most of us are usually restricted by the time we have available to exercise after taking care of our priorities like work, family… In this case, the answer is exercise with more intensity.
Among the benefits of exercising we can point to psychological well-being and increased happiness, as well as physical health benefits such as an improved immune system, higher bone density and lowering the risk of heart disease. The improvement that exercise has on our cardiovascular system is very significant, and with heart disease being the leading cause of death for both men and women it is not something to sniff at.
Calories Burning Rate of Common Exercises
The following are the hourly calorie burning rates of common exercises in normal intensity. Intensity has very significant impact on the calorie-burning rate.
| Activity (1 hour) | 125 lbs person | 155 lbs person | 185 lbs person |
|---|---|---|---|
| Golf (Using Cart) | 210 | 260 | 310 |
| Walk | 240 | 300 | 360 |
| Kayaking | 300 | 370 | 440 |
| Softball/Baseball | 300 | 370 | 440 |
| Swimming | 360 | 440 | 530 |
| Tennis | 420 | 520 | 620 |
| Running | 480 | 600 | 710 |
| Bicycling | 480 | 600 | 710 |
| Football | 480 | 600 | 710 |
| Basketball | 480 | 600 | 710 |
| Soccer | 480 | 600 | 710 |
Calories Chart in Common Foods
| Food | Size | Calories |
|---|---|---|
| Apple | 1 small (4 oz.) | 80 |
| Banana | 1 medium (6 oz.) | 101 |
| Grape | each | 2 |
| Mango | 1 (8 oz.) | 135 |
| Orange | 1 (4 oz.) | 71 |
| Pear | 1 (5 oz.) | 100 |
| Peach | 1 (6 oz.) | 38 |
| Pineapple | 1 cup | 80 |
| Strawberry | 1 cup | 53 |
| Watermelon | 1 cup | 45 |
| Food | Size | Calories |
|---|---|---|
| Asparagus | 1 cup, boiled | 36 |
| Bean curd | 4 oz. | 81 |
| Broccoli | 1 cup | 40 |
| Carrots | 1 cup | 45 |
| Cucumber | each | 30 |
| Eggplant | 1 cup, boiled | 38 |
| Lettuce | 1 cup | 7 |
| Tomato | 1 cup | 29 |
| Chicken, cooked | 1 slice (2 oz.) | 95 |
| Egg | large | 79 |
|---|---|---|
| Fish, a Catfish, cooked | 2 oz. | 80 |
| Shrimp, cooked | 2 oz. | 70 |
| Bread, regular | 1 slice (1 oz.) | 75 |
| Butter | 1 tablespoon | 102 |
| Caesar salad | 1 serving (3 cups) | 360 |
| Cheeseburger | 1 (McDonald Medium) | 360 |
| Chocolate | 1 oz. | 150 |
| Corn | 1 cup, cooked | 140 |
| Hamburger | 1 (McDonald Medium) | 280 |
| Pizza | 1 slice | 180 |
| Potato (uncooked) | 1 (6 oz.) | 120 |
|---|---|---|
| Rice, cooked | 1 cup | 225 |
| Sandwich | 1 (6″ Subway) | 310 |
| Beer, regular | 1 can or bottle | 150 |
| Coca-Cola Classic | 1 cup | 97 |
| Diet Coke | 1 cup | 3 |
| Milk, low-fat (1%) | 1 cup | 104 |
| Milk, low-fat (2%) | 1 cup | 121 |
| Milk, whole | 1 cup | 150 |
| Orange Juice / Apple Cider | 1 cup | 115 |
| Yogurt, low-fat | 1 cup | 200 |
| Yogurt, non-fat | 1 cup | 150 |
Important Notice: The information in these tools should not be relied upon to make decisions about your health. Always consult your family doctor with questions about your individual condition(s) and/or circumstances.
Learn About: What BMR Means?
Why Preventive Health Checkup Important?
All material copyright healthcare nt sickcare. 2017 – 2020. Terms and conditions & Privacy Policy of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Source: This article inspired from various online articles and our own offline experiences. The content meant for public awareness and regular posts to the clientele of healthcare nt sickcare.
Credit vismithams.in
