Apply this calculator to decide on your diet and follow the recommendations.

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This article includes three steps to help you stay healthy.

1.    The first step is to make a list of everything you have eaten and what you intend to eat for the day. The table below displays a food-wise calorie chart; you may calculate how many calories you consume in a day based on how much food you eat.

2.      The second step involves utilizing the included calorie calculator to establish how many calories or fat your body need each day. Next, you compare your daily caloric intake to the quantity of calories your body requires on a given day. If it is less than what you require, you should consume extra; else, your body will experience energy issues and develop illnesses. However, if you are consuming in more calories than your body requires, those extra calories will be stored as fat, which will result in a variety of problems, starting with obesity.

3.    The final step involves entering the excess calories you have consumed in a single day into a calorie-burning calculator. After that, the calculator will suggest exercise to burn off the extra calories. Follow the suggestions to be fit.

 Step -1

Food                      Qty          Calories             Food                   Qty             Calories

Boiled white rice  100 gm     130                      Roti                    1 Pc             110-120

Fried Rice             100 gm     150-175              Paratha               1 pc              150-200

Veg Fried Rice      100 gm     150-210               Bread                 1 slice           69

Veg Biryani           100 gm     158-210               Pastry                1 slice           300-315

Chicken Biryani    100 gm     140-240               Cake                  1 slice           300-320

Mutton Biryani      100 gm     260-440               Pizza                 1 slice           250-535

Veg Pulao               100 gm    150-230               Burger               100 gm         250-300

Dal                          50 gm      170-180               Idli                    1 Pc              30-35

Mix Veg Curry       100 gm     80-100                 Dosa                 1                   130-135

Paneer Curry          100 gm     200-300               Maggie/Pasta    100 gm       390

Chicken Curry        100 gm    105-150                Sprouts            100 gm         35-40

Mutton Curry          100 gm    270-300                Milk                100 ml          52-62

Fish Curry               100 gm    90-100                  Curd               100 ml           59-69

Egg Curry                100 gm    350-370               Cow Ghee      100 ml           350

Egg Omelette           100 gm    250-270               Potato chips   30 gm            164

Boiled egg                100 gm   154                      Packed Juice  100 Ml          65

Pork & other meat    100 gm    242-290              Sweets             1 Pc              150-200

Veg salad                  100 gm    65-70                  Soft Drinks      100 ml          45-50 

Fruit salad                 100 gm    60-80                  Liquor/wine      30 ml           70

Fruits                         100 gm    50-60

Note : Some foods have a range of calories due to their different ingredients. Calculate approximately within that range based on your consumption.

 1 gm Fat = 9 Calories 

Step -2

Daily Calorie Calculator

Age:

Gender: Male Female

Height (cm):

Weight (kg):

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Step -3

🔥 Calorie Burning Activity Planner

Enter your weight and target calories to get activity suggestions

Enter Weight (kg):

Enter Extra Calories to Burn:

You are most welcome to provide excellent suggestions or recommendations in the comments section for improvement. 

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