Preventive Health Checkup

Your Daily Calorie Requirement

Last updated on October 20th, 2022 at 07:29 am

Daily Calorie Requirement: As intake of calories varies from person to person, it is essential to have a clear estimate of daily calorie requirements.

A calorie is a unit of energy. At the most basic level, it is needed to keep the body alive. Living bodies at rest require energy to maintain internal operations.

Are you a fitness freak relishing Indian cuisine? Do you wish to lose weight?

Daily calorie requirement depends on your lifestyle. Use our calculator to make a diet plan after calculating your daily average calorie intake for your height and weight.

Your Daily Calorie Requirement

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 than your normal contemporary.
  1. What are calories?

    A calorie is a measure of energy, just as a kilogram is a measure of weight and a kilometre is a measure of distance. So the amount of energy you exert in doing an activity is measured by the calorie burn rate.

  2. How to burn calories?

    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.

  3. How are calories calculated?

    Based on your age, height, sex and activity level, this calorie calculator will estimate the number of calories you need to eat daily to maintain, gain or lose weight. Click here to figure out your daily calorie needs now.

  4. How calorie intake is related to BMR?

    This 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 over 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.

  5. What is activity in a calorie calculator?

    Total amount of moderate or vigorous activity you do, besides 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.

  6. How much should be minimum calorie intake?

    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.

  7. How do I burn more calories? 

    It depends,There are two major ways to burn more calories, depending on whether you are restricted by time. 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… Here, the answer is exercise with more intensity. 

  8. Burn calories will prevent heart diseases?

    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 with normal intensity. Intensity has a very significant impact on the calorie-burning rate.

Activity (1 hour)125 lbs person,155 lbs person,185 lbs person,
Golf (Using Cart)210260310

Calories Chart in Common Foods

Apple1 small (4 oz.)80
Banana1 medium (6 oz.)101
Mango1 (8 oz.)135
Orange1 (4 oz.)71
Pear1 (5 oz.)100
Peach1 (6 oz.)38
Pineapple1 cup80
Strawberry1 cup53
Watermelon1 cup45
Asparagus1 cup, boiled36
Bean curd4 oz.81
Broccoli1 cup40
Carrots1 cup45
Eggplant1 cup, boiled38
Lettuce1 cup7
Tomato1 cup29
Chicken, cooked1 slice (2 oz.)95
Fish, a Catfish, cooked2 oz.80
Shrimp, cooked2 oz.70
Bread, regular1 slice (1 oz.)75
Butter1 tablespoon102
Caesar salad1 serving (3 cups)360
Cheeseburger1 (McDonald Medium)360
Chocolate1 oz.150
Corn1 cup, cooked140
Hamburger1 (McDonald Medium)280
Pizza1 slice180
Potato (uncooked)1 (6 oz.)120
Rice, cooked1 cup225
Sandwich1 (6″ Subway)310
Beer, regular1 can or bottle150
Coca-Cola Classic1 cup97
Diet Coke1 cup3
Milk, low-fat (1%)1 cup104
Milk, low-fat (2%)1 cup121
Milk, whole1 cup150
Orange Juice / Apple Cider1 cup115
Yogurt, low-fat1 cup200
Yogurt, non-fat1 cup150

know about various preventive health packages

Important Notice: The information in these tools should not be relied upon to decide about your health. Always consult your family doctor with questions about your individual condition(s) and/or circumstances.

You should also be interested in learning about: What BMR Means?

Why is Preventive Health Checkup Important?

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